warm up

500m row
2x
15 pass thrus
10 pushups
5 box jump to squat
3 muscle ups

hang squat snatch
3-3-3-3-3

85-90-95-105-85

failed out at 105 ended up as singles

then 500m sprint row 1:44.8

Steven from OBX

4 rft
400m run
10 deadlift (95#)
5 push press (95#)
20 sit up

12:22 had to hold my hand over my mouth on rnd 4 sit ups since I was gagging :0

4 rft

250m row

10 thrusters 65#

8: 33

Today I had the privilege of meeting Milisa of Progressive Fitness.  She is a crossfit  L1 certified trainer who has started her own training facility which started in her garage. HEY HEY! She was nice enough to let me come in and get a workout in at her new place. It was really nice to be in a supportive atmosphere again, to have someone to coach me some. Her boyfriend, Dwayne, a USAW oly lifter was there to coach her class though the snatch. Everyone at her place was super friendly and welcoming and I really appreciate them letting me come in. I look forward to having a good relationship with her place. Hoping to maybe get our people together when we can.

WOD

snatch technique

3 min of KB hell?

30 sec single arm swing
30 sec single arm clean and jerk
30 sec front squat w KB
repeat w other arm then 1 min rest

completed @ 35#

Love Hurts
as a couple complete:

800m run
75 KB swings
100 push ups
150 sit ups
200 squats
50 cal row

I did this wod twice... no one should be single on V-day and I consider myself a giver. So basically I did a full Love Hurts.
Then in between classes did a "Goat EMOM" w red band MUs. 20 min EMOM, first 5 mins 2 reps on the minute, 1 rep every minute thereafter.

"Wittman"

7 rft
15 KB swing 53#
15 power cleans 95
15 box jumps 24

31 something

Need to learn to respect the Hero WODs and realize the weight only looks light. Muscle ups are back! 4 unassisted this afternoon in the warm up! So stoked. Finally.

3rft
10 muscle ups
50 double unders
red band mu 15:07