Not a bad day, for a Monday.  Though first:

Sunday, 2/17/2013

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x255

Decided I will video all my 1 rep daily squats for motivation, for form and ROM review, and so everybody else can see my terrible workout clothes combinations.

Monday, 2/18/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE Warmup

Strength (?) - Prowler Push/Pull 5 x 30 ft back and forth, 290# on prowler

MetCon(s) - Testing out Fittest Law Enforcement Officer WODs

WOD 1 -
2 min AMRAP row for calories - 51 cals
3 min AMRAP rope climb (had to do arms only, busted my shin the other day) - 4 ascents
4 min to get max deadlift - 395#, probably could have done a little more and PR'd but oh, well.

WOD 2 -
AMRAP 10
2 pood KB ground to overhead (can be swing with KB hitting ground between)
24" over-the-box burpee
15 yd shuttle run

1-1-1, 2-2-2, etc

8 rounds + 2 burpees

Well, that knocks out all my usual conditioning for the week.  Pretty constant movement with only a couple minutes between WODs.  Happy with the deadlift though, and that legless rope climbs were pretty easy.

After Work

Daily Squat - 
8 x bar (warmup)
5x135
3x185
3x225
1x255