Three rounds of:
800m run, 90% effort
30 pull-ups, clustered
2:00 rest
The goal of this workout is a little different than normal – I’m looking for each round to be as close to the same time as possible. For the run, pick a pace that can be maintained for all three runs. For the pull-ups, break all rounds down into equal subsets; for example, perform 10 reps, rest :10, and repeat until you hit 30. If 10 reps at a time cannot be maintained for the entirety of the three rounds, select a number that can be maintained throughout.
Post all three round times to comments.
The start of an old-school plank-off.
CrossFit Nasti 
I failed miserably
1: 6:31
2: 7:15
3: 8:37
The first 400 at my house is 80% uphill so that kills me. I tried doing 5 pull ups rest 10 seconds but by round 3 my rest was more like 20 seconds. This was much harder than I thought it would be:)
1: 8:50
2: 8:02
3: 9:04
Used blue band. Starting to understand how much kipping helps, but still needs a lot of work.
Not a good day
1 – 4:30something
2 – 5:11
3 – 5:38
My head was somewhere else today. The first 800 (3:00) was about 15 seconds slower than 90% should have been, and each subsequent one was even worse. Pull-ups were okay, but 5 seconds between sets in the first round became 10 and 15 for the second and third round. Don’t know what my problem was today…I wasn’t even hung over.
Jeff, the problem was you weren’t even hung over. Duh.
Snatch up to 205, couple near misses @ 220, then 1 more @ 205 to end on a high note
Deload -DLs up to 245×5
Press deload
Then
Strongman situps (pics to follow) – 1, 2, 2, 2, 2, 1 some half reps
3 rounds of 15 rev hypers @ 110 15 ttb
A. Glute bridges, 10 x :05
B. Snatch, max for day; 189, then 1 x 5 @ 151
C. Clean, max for day; 224, then 1 x 5 @ 179
D. Front squat, 1 x 3 @ 224
+
Reverse hypers, 3 x 12 @ 50
+
3 sets of:
15 log floor presses
16 reps assorted abdominal work
Deadlift 1+ = 9@355
Then front plank (3:00)
Side planks (1:00 each)
Jeff, don’t worry about being worn out – you should be after the last few weeks of higher volume work.
1) 6:10
2) 6:28
3) 6:56ish
Got my first big rip today : (
5:08, 5:11, 5:35. My hands started slipping on the last round of pullups. So I went for chalk and ended up blowing my pace and ripping a little. Le sigh.
OPT
A. Front Squat @ 30X0; 2-3 x 7; rest 3 min
B1. Seated Military Press @ 30X1; 4-5 x 4; rest 2 min
B2. KBS heavy – 12-20 reps x 4; rest 2 min
A. 95×3, 135×3, 155×2, 165×2 (belted), 155×2 (belted), 145×3, 145×3
B1. 55×5, 65×3 :(, 60×4, 60×5
B2. 60lbsx20,70lbsx15, 70lbsx15, 70lbsx20
Front Squats were rough. Did the run+OH squat (vs. rest day) yesterday since I was traveling this week and wanted to get my workouts in. So leggies were feelin it. I may have been close (possibly a touch shallow) on depth for the two belted sets.
Seated military presses just felt awkward.
And KBS were overhead, not necessarily GS but ears thru.
Bench: 5×185,3×205,2×230
3 rounds in 20# vest:
1k run
10 MUs
100 squats
51:39. F#ck off.
Holy shit Mike!
A. Front Squat @ 30X0; 2-3 x 7; rest 3 min
B1. Seated Military Press @ 30X1; 4-5 x 4; rest 2 min
B2. KBS heavy – 12-20 reps x 4; rest 2 min
A. 3/95-3/100-3/105-3/110-3/115-1/120-2/115
B1. 5/45-5/50-4/55-3/55
B2. 13/60-17/60-15/60-16/60
Did combo of yesterday’s and today-
Deadlift- 155×12
Side planks front 2:03, side right 1:05, side left :58
2 rounds of today 7:41 and 8:25
DL: 210×4
GM: up to 65lb
Plank: 3:11
DL: 135 (8)
800m Run + 30 Pullups (2)
14:14, 16:30 (tore my hand on PU #56)
(time with some rounding error)
Deadlift 275(5)
Goodmorning 3 rounds @ 80
Plank: 5:00 front, 1:30 sides in first round. 2:00 front, 1:00 / 1:05 in second round.