05/28/2017

12m DB OH Carry (35, 45, 50#, we don't have any 55# so next weight is 60# and I am not sure I am ready for that)
3 x 12m Reverse Walking Lunges with Axel in Front rack + 15#
16:00 @ 80%
25m Stone Carry (75#)
25m Prowler Push (90#)
25m Bear Crawl
20m Row
Beautiful morning so was able to do this WOD outside
Rounds - 4 + 25m Stone Carry

5/27/2017

3 x
12 Banded External Rotation
12 Band Pull aparts
12 Trap 3 (10#)
3 x
5/side Windmills
2 Strict Supinated CTB Pull ups
For Time
120 Double Unders (these took almost 6:00, the struggle is real)
60 cal Row (just under 4:00)
40 KBS (32kg)
20 Burpees
Time: 14:30
2 x
10 Weighted Hip Extensions (10#)
:30 accumulated L-Sit

1200m Run

Then a bit of lifting:
Power Snatch
3 @ 60#, 3 @ 65#, 2 x 3 @ 70#, 3 x 2 @ 75#
Squat Clean
3 @ 85#, 3 @ 90#, 2 @ 95#, 3 x 2 @ 100#, 2 @ 105#
Back Squats
3 @ 110#, 3 @ 120#, 3 @ 125#, 2 @ 135, 2 x 2 @ 140# (got a little scared by the 10# increase but than did 2 @ 145#)
3 x 3 Clean Pulls @ 135#
4 x 10 Box Jumps not for time

05/25/2017

Did this today, enjoying working on my lifting a couple times a week:
Snatch above the Knee
2 x 3 @ 60#
4 x 3 @ 65#
Squat Snatch
3 x 3 @ 60#
3 x 3 @65#
2 x 3 @ 70#
2 @ 75#
2 @ 80# this felt great!

Back Squats

4 @ 115#

3 @ 120#

3 @ 125

2 @ 135

1 @ 140

1 @ 145

1 @ 150

4 x 10 Snow Angels

4 x 10 Weighted Bridges

05/24/2017

6 x 1 Clean Pull + 1 Power Clean begin set every :90 (95, 100, 100, 105, 105, 110#)
40m 1 arm DB OH Carry (40, 45#)
EMOM 20:00
1 - Ground to OH (85#)
2 - 10 Walking Lunges with two KB in Front Rack position
3 - 10 Box jumps Overs
4 - :30 Assault Bike (6-7 calls)

3 x 6 Bell Up KB Press (15#)
3 x 10 AB wheel roll out

05/23/2017

4 x 6 Back Squats (115#) rest 2:30
4 x 3 Snatch (55, 55, 60, 60#)
2 Handed DB OH Hold :35/1:00 (25#)
5 sets for even times across (change order for each set)
6 Wall Ball (20#)
6 Burpees to 6" target
6 Pull ups
6 Box Jump Overs
Shuttle Spirits 10/10/10/10m
Time: 2:46/2.01/3:10/2:09/2:11
3 x 8 Ring Push ups

5/22/2017

Main Site WOD
3 x
250m Row
12 Squat Snatches
21 Push ups
Time: 14:21

05/21/2017

"Jack" light
AMRAP 20:00
10 Push Presses (55#)
10 KBS (35#)
10 Box Jumps
Rounds = 12

05/20/2017

3 x 7 Bear Complex - do not take hands off the bar during the set (55, 60, 65#)
3 x :30 Nose to Wall hold
Then
AMRAP 7:00
3-6-9-12...
Thrusters, Pull ups
Got through 15 Thrusters and 5 Pull ups

10:00 run

05/18/2017

Did this lifting program with another member this morning:
Squat Snatch @ thigh
2 x 3 @ 60#
4 x 3 @ 65#
Squat Snatch
3 @ 60#
2 x 3 @ 65#
2 x 2 @ 70#
2 x 2 @ 75#
Back Squat
5 x 3 @ 125#
Snatch Pull
3 x 3 @ 135#

G

Then did this in the afternoon:
20m 1 arm DB OH Carry (30, 40, 45, 50#)
3 x 10m Front Rack w/axel Reverse Walking Lunges

EMOM 15:00
1 - 7 KBS 44#, 3 Burpees
2 - 5 Deadlifts (135#), 8 Air Squats
3 - 7 Bar facing Burpees

Row 1000m (4:07)

2 x
10 Hip Extensions
:30 accumulated L-Sit paralettesa

05/17/2017

3 x 1 Squat Snatch + 6 OHS (47, 52, 57#)
3 x 5 Lean Away Pull ups
For time
21 Power Cleans (65#) went unbroken
20 cal Row
15 Power Cleans (80#)
20 cal Row
9 Power Cleans (95#)
20 cal Row
Time: 8:39

05/16/2017

Power Clean - build quickly - 5 rep max (85, 95, 105, 115, 120# it wasn't pretty but haven't hit this in a while)
1 arm DB Carry 30m (35, 40, 45#)
EMOM 20:00
1 - 3 Power Cleans touch and go (90#)
2 - 6 Towel Pull ups (sub for rope climbs)
3 - 10 Deadlifts (90#)
4 - 5 Burpee TTB (these were challenging but once I found a rhythm went better)

3 x 5 Bell up KB Press (15#)
3 x 8 Ring Push ups (love these, prefer them over Push ups on the floor)

05/15/2017

4 x 7 Back Squats rest 2:30 95#
4 x 2 Squat Snatch touch and go 47, 52, 57, 62#
3 x :30 OH DB Hold 25# 1:00 rest
4 sets change order for each set
8 Wall Balls (20#)
10 AB cal
12 Pull ups
30 Double Unders
Times: 3:48, 3:32 (started w/AB), 4:00 (started w/Pull ups), 3:45 (started w/DU)
3 x 8 Ring Push ups rest as needed.

05/11/2017

1 arm DB OH Carry 20 m (35, 40, 45, 50#)
3 x 15m Front Rack Lunge Steps w/Axel + 10#
EMOM 12:00
1- 10 KBS 44#
2 - 10 Deadlifts (135#)
3 - 7 Bar facing Burpees
1000m Row

05/10/2017

3 x 1 Squat Snatch + 8 OHS every 2:00 start light (45, 50, 55#) - enjoyed these!
3 x 5 Lean away Pull ups (not sure how well I did with these but gave it my best shot)
AMRAP 4:00
6 Squat Snatches (65#) - took me a moment to get my footing
6 Box Jump Overs
6 TTB
Rounds - 2
4:00 Rest
AMRAP 4:00
10 STO (55#)
5 Strict Pull ups
Rounds - 3

05/09/2017

Power Clean build quickly to a max single (115#)
1 arm DB Overhead 20m carry (45#)
For 20:00
1 - 3 Power Cleans (85#)
2 - 4 Towel Pull ups
3 - 10 Touch and go Deadlifts (85#)
4 - 4 CTB (strung 2 together)

05/08/2017

4 x 8 Back Squats (125# 75% rather than 85% I think I was a bit scared to go that heavy)
4 x 2 Squat Snatch touch and go begin a set every 2:00 (45, 50, 55, 60#)
3 x DB OH hold :30/rest 1:00 20#
3 x
10 Wall Balls
20 cal Assault Bike
30 cal Row
40 Double Unders (tripped me up)
Time: 22:23

05/06/2017

Did this with my partner for next weeks 70s competition:

14:00 on the clock
0-3:00 Partner 1 - Grace (2:39)
3:00-6:00 Partner 2 Grace (95#) - completed 19 reps
Score #1 - Male Grace Time - 2:39
Score #2 - Female Grace Time  - 3:11 (:01 per rep not completed)
Part 2 - 4:00 AMRAP
3-5-7-9-11... Front Squats (75/115#)/40 Single Unders
Partner 1 does all Front Squats (completed round 13)
Partner 2 does the single Unders
Part 3 - 4:00 AMRAP
Other partner does Front Squats (completed round 11)

16:00 total on the clock
Part 1 9:00. - 1500m Row for time/10 Deadlifts 125/185, 6 OTB Burpees
1 Partner rowing while other does Deadlifts and Burpees, switch after 16 reps completed
Part 2 7:00 - 5 Box Jumps, 8 TTB, 11 Wall Balls
After each round ascending ladder of Pull ups 4-8-12-16-20-24...

05/05/2017

Max Squat Snatch (80#/failed 85#)

20 Squat Snatches (65#)

Time: 4:28 (first 5 did Touch and Go - :39 this wasn't a good idea)

I wasn't able to access the equipment to complete this testing so did:

Max Deadlifts (245#)

05/03/2017

Max Shoulder Press (3@65, 2@75, 1@85, 1@95, 1@100, 1@105#
30 Toes to Bar
Time: 2:11
Then
50 Double Unders, 10 Burpees
40 Double Unders, 10 Burpees
30 Double Unders, 10 Burpees
20 Double Unders, 10 Burpees
10 Double Unders, 10 Burpees
Time: 11:33 (still not great at Double Unders, however about 3 minutes faster than the last time)

Happened to be in the box in the evening so jumped in and did this WOD:
6 x 3 Deadlifts 200#
3 Rounds
AMRAP 2:00
Power Clean, Lunge left, Lunge right, Push Jerk (65#)
AMRAP 2:00
Barbell Rollouts
AMRAP 2:00
Bike
Rest 2:00

05/02/2017

I was feeling a little tired after the weekend Gymnastics Certification so this didn't go as well as I hoped.
3 Rounds
25 KBS (16kg)
15 Pull ups
Time: 7:53

Skipped the Elevated Split Squats as they hurt my knees.

05/01/2017

I just needed to get moving today so hit a class at the box and did this:
5 x 5 Back Squats (kept it light)
30-20-10
Hang Power Snatch (55#)
Box Jumps
Time: 9:42

04/29 - 04/30/2017

Attended the CrossFit Gymnastics Certification this weekend.  Learn so much and am excited to apply what I have learned.