07/29/2014

Crossfit Total
Back Squat 150#
I feel like I can do more weight, I am fine coming out of the squat.  I think I am just scared,
Shoulder Press 105#
Not my best.
Deadlift 215#
Total: 470
Not my best effort but 5# increase from last CF Total in January.

07/28/2014

I. 500m Row
3x 10 PVC Rollouts/15 Squats/10 OHS
12 Lunge Steps/10 Back Extensions
2:00 Yogi Squat


II. AMRAP 14 min
5 TGU (each arm)
10 Box Jumps
100m Run


III. Stretch

07/27/2014

I. 500m Row
3 x PVC Rollouts/15 Squats/10 OHS


II. 10x
100 Jumps Ropes
10 Burpees
10 Sit ups
10 Push ups
10 Squats
10 Pull ups
Time: Too Long 50:38


III. Mobility

07/26/2014

I. 500m Row
3 x 10 PVC Rollouts/15 Squats/10 OHS (35#)/
10 Lunge Steps/10 Back Extensions


II. 50 Sit ups
50 Double Unders
50 Sit ups
50 Lunge Steps
50 Sit ups
50 Burpees
50 Sit ups
Time: 15:38


III. Stretch

07/25/2014

I. 500m Row
3 x 10 PVC Rollouts/15 Squats/10 OHS
10 Lunge Steps/10 Deficit Push ups/10 Lunge Steps


II. "Jackie"
1000m Row
50 Thrusters
30 Pull ups
Time: 10:37


III. Mobility

07/24/2014

I. 500m Row
3x 10 PVC Rollouts/10 Squats/10 OHS/
10 Lunge Steps/10 GHD Sit ups/10 Back Extensions/10 Lunge Steps


II. 3 x
Row (calories)
Burpee Broad Jumps
Sit ups
Ball Slams (20#)


Round 1
3 minutes each movement
1 minute REST
Round 2
2 minutes each movement
45 second REST
Round 1
1 minutes each movement
30 sec REST


III. Mobility

07/23/2014

I. 500m Row
3 x 10 PVC Rollouts/10 Squats/10 OHS
10 Lunge Steps/10 Back Extensions/10 GHD Sit ups
10 Lunge Steps


II. Back Squats
10 @ 45#
8 @ 80#
6 @ 95#
4 @ 105#
4 @ 115#
4 @ 120#


III. Tabata 20:10 x 8
Pull ups
Push ups
Squats

07/22/2014

I. 500m row
3 x 10 PVC Rollouts/10 Squats/10 OHS
10 Lunge Steps/10 Deficit Push ups/10 Lunge Steps


II. 3 x
2 Power Clean (increase weight each round)
3 Burpees


III. 5 x
10 Power Cleans (85#)
10 Burpees
Time: 10:03

07/13/2014

I. 500m Row
3 x 10 PVC Rollouts/10 Squats/10 OHS/
10 Lunge Steps/10 Deficit Push ups/10 Lunge Steps


II. For Time
50 Sit ups
50 Double Unders
50 Sit ups
50 Lunge Steps
50 Sit ups
50 Burpees
50 Sit ups
Time: 16:42


III. Foam Rolling

07/11/2014

I. 500m Row
3 x 10 PVC Rollouts/20 Squats/10 Lunge Steps
10 Deficit Push ups/10 Lunge Steps


II. 10-8-6-4-2
Deadlifts (155#)
30-25-20-15-10
Wall Balls
Time: 8:46


III. Stretch

07/10/2014

I. 500m Row
3 x 10 PVC Rollouts/20 Squats/10 Lunge Steps


II. 500m Row
300 Jump Ropes
50 Sit ups
40 KB Swings
30 Back Extensions
20 Barbell Rollouts
10 Turkish Get ups
400m Run
Time:18:03


III. Stretch

7/09/2014

I. 500m Row
3 x 10 PVC Rollouts/20 Squats/10 Lunge Steps


II. 100m Sprint
10 Pull ups
100m Sprint
10 Burpees
REST 30 Sec.
30:00 = 8 rounds


III. Stretch

07/07/2014

I. 1000m Row
3 x 10 PVC rollouts/20 Squats/10 Lunge Steps/10 Deficit Push ups/10 Lunge Steps


II. 3 x
2 Power Cleans
2 Burpees
2 Box Jumps
Add weight each round to WOD weight 95#


III. AMRAP 14 min
3 Power Cleans (95#)
6 Burpees
9 Box Jumps
Rounds = 9 + 3 Cleans

07/06/2014

I. 1000m Row
3 x 10 PVC Rollouts/20 Squats/10 Lunge Steps


II.
10 Burpees/50 Back Squats (35#)
10 Burpees/40 Sit ups
10 Burpees/30 Box Jumps
10 Burpees/20 KB Swings
10 Burpees/400m Run
10 Burpees/20 KB Swings
10 Burpees/30 Box Jumps
10 Burpees/40 goblet Squats
10 Burpees/50 Hand Release Push ups
10 Burpees! YAY!
Time: 30:30


III. Stretch

07/05/2014

I. 1000m Row
4 x 10 PVC Rollouts/20 Squats/10 Lunge Steps/
10 Deficit Push ups/10 Lunge Steps/25 Sit ups/10 Lunge Steps


II. 21-15-9
Power Cleans (85#)
Wall Balls
Sit ups
Time: 10:51


III. 3.0 mile Walk with dogs

07/02/2014

I. 500m Row
3 x 10 PVC Rollouts/20 Squats
15 Lunge Steps/20 Sit ups


II. Back Squats
10 @ 45#
10 @ 75#
8 @ 85#
6 @ 95#
6 @ 105#
6 @ 110#


20 Sit ups between each set


III. Stretch

07/01/2014

I. 500m row
3 x 10 PVC Rollouts/20 Squats
10 Lunge Steps/10 Deficit Push ups


II. Deadlift
10 @ 120#
8 @ 140#
6 @ 150#
6 @ 160#
6 @ 170#


III. Stretch

06/30/2014

I. 500m Row
3 x 10 pvc rollouts/20 squats/10 lunge steps


II. 3 x warm up
2 power snatches
2 ohs
2 power cleans
2 push jerks


III. Partner WOD
AMRAP 8 min
Partner 1
AMRAP
3 Power Snatches (65#)
3 OHS
Partner 2
200m Row
Rest 2 min.
AMRAP 8 min
3 Power Cleans (85#)
3 Push Jerks
Partner 2
200m Row