3 rounds of:

300m run
100m jog
200m sprint
45 second plank
200m sprint
45 second plank
3 min rest

Nemefit!

Warmup:
10 burpees
Some PVC stretching and squats
PVC hang power clean warmup

Workout:
Hang power clean 2-2-2-2-2-2-2-2 at 130
Front squat 3 at 145 (didn't finish sets cause my wrists were really sore)

Metcon:
Max rounds in 10 minutes of:
10 box jumps (20")
10 sumo deadlift high pulls (75 lbs)
100m run

Me and Meagles teamed up and got 5 rounds

Warmup:
20 burpees (I was late)
Burgener PVC warmup

Hold vertical on rings while partner duck walks/lunges
Med ball getups while other partner duck walks/lunges
Duck walk ~15m
Walking lunges ~15m

Hold vertical on rings while partner lizard pushups/lunges
Med ball getups while other partner lizard pushups/lunges
Lizard pushups ~15m
Walking lunges ~15m


Workout:
For time:
4 rounds of:
20 jumping lunges
100m run
30 box jumps
30 pullups

30:54

Nemefit!

Warmup:
backwards 50m run
forwards 450m run
some PVC stuff
20 squats
20 pushups
some leg swings
PVC practice hang power cleans and front squats
2 minutes situps

Workout:
Hang Power Clean 2-2-2-2-2-2-2-2 at 115

Find 3-rep max for Front Squats:
3-3-3-3-3-2-3 at 75-95-115-135-145-155-150

Then 3 rounds, each timed, 3 minutes between rounds of:
100m sprint
4 hang squat clean (65 lbs)
8 box jumps (25"-24"-24" I switched after 1st round)
16 burpees

2:16 - 2:17 - 2:50 (I almost met Pukey in the last round)

Nemefit!

Tonight was the first Nemesis private Crossfit workout!

Warmup:
400m run
some PVC squats
15 pushups
more squats

Pretests:
Vertical: 15 inches
Standing long jump: 100 inches
50m dash: 8.53 seconds (I think I may have cheated and jumped the gun a little)

Then some hang power clean and front squat PVC practice

Workout:
Find 2-rep max of hang power clean
2-2-1-2 at 95-125-130-130

Then 7 rounds of:
start clock
5 thrusters (75 lbs)
run 100m
rest until 2 minutes is up

The last 2 rounds we ran 200m instead of 100m