07/07/2017

A. 1-1/4 FS: 5-5-5 rest 2:30 (75#)
B. Dead-hang to inverted  3 x 4
C. Seated alternating KB press (sit on floor, feet in front.  VERY light: 3
x 8 (4 per arm) (25#)

Then: Amrap 7:00 
3 FS #65, 3 Bar facing burpees, 6 FS, 6 BFB, 9,9, 12,12, etc.
Rounds - 12 + 6 Front Squats

07/04/2017

3 rounds not for time:

10 shoulder taps

10 scap push ups

10/side light banded external rotations

+

A1. Clean-grip deadlift, 3-3-3-3 @31x1, :60 rest (125, 145, 165, 185#)

A2. 40m offset carry (1-arm overhead, 1-arm with KB in front rack), :60 rest (16kg)

B. Strict pull up clusters, 4x2.2.2, focus on using ONLY LATS to pull, rest as needed 

+

4 rounds for time:

10 power cleans, 85

12 bar-facing burpees

8 pull ups

Time: 12:57 (working at about 80%, so don't trigger a coughing fit 🤧)

06/10/2017

7 reps max - Clean and Jerk (65, 75, 85, 90, 95, 100, 105#)
EMOM 5:00
4 HSPU - not to a deficit but working towards it.
4 x Every 4:00
8 UB Power Cleans (85#)
8 Bar Facing Burpees
40 Double Unders - as usual was anxious when I saw Double Unders but was able to string 10 together today (woohoo) and finished every round in around 3:00.
Rest 2:00

I went back to the gym later in the afternoon to lift with a friend. I stayed pretty light and worked on technique.
Power Snatch
3 @ 60#, 65, 70
2 x 3 @ 75#
Power Clean + Squat Clean
2 @ 75, 80, 85, 90, 95#
2 x 2 @ 100#
Front Squats
3 @ 85#
2 x 3 @ 95#
3 x 2 @ 100#
Snatch High Pull
2 x 3 @ 65#
2 x 2 @ 70#
4 x 10 Barbell Curls (35, 40, 40, 45#)
4 x 10 Hip Bridges (40#)

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

01/16/2017

EMOM 10:00
1 - 7 Wall Balls
2 - 7 TTB
4 x 4 Front Squat 21x1 (95#)
Every 3:00 for 24:00
Sets 1-4 4 Squat Clean and Jerks (75#), 25m Bear Crawl
Sets 5 -8 3 Squat Clean and Jerks (80#), 8 Bar facing Burpees

12/10/2016

4 x 4 Split Jerk (65, 75, 85, 90#)
3 x 4 RDL :60/2:00 Rest (35, 40, 45#)
3 x 5 Deadhang to Inverted
AMRAP 3:00
10 Snatches (55#), 30 Doubble Unders
Rounds - 1 (sucked at Double Unders)
Rest 4:00
AMRAP 4:00
8 Thrusters (65#), 8 Bar facing Burpees
Rounds -2 + 8 Thrusters
Rest 4:00
AMRAP 5:00
30 cal Row, 15 HRPU
Rounds - 1 + 30 cal Row +  10 HRPU

12/7/2016

3 x 4 DB External Rotation 15# :60 Rest
3 x 8 Strict Pull ups :60
3 x 10 HSPU 10/10/10 2:00 rest
20 DB Snatches (35#)
Then
3 x 8 Bar facing Burpees, 30 Double Unders
Then
20 DB Snatches
Time: 9:24

800m Sled Drag (45#)

11/29/2016

3 x 5 DB External Rotation (15#)
3 x 4 Pull ups :10 hold on last one
3 x 10 HSPU (8/2, 9/1, 4/4/2)
EMOM 20:00
1 - 8 DB Snatches (35#)
2 - 7 Bar facing Burpees
3 - :30 Double Unders (19/21/35/24/32
4 - :30 Ring Plank
800m Sled Drag (10:00 +/-)

11/27/2016

5 x 1 Snatch + 2 Snatch Balance + 1 OHS (45, 55, 60, 65, 70#)
3 x 10m KB Lunges (30#)
10 sets Assault Bike
:30 on, :30 off
Then
50 cal Row
40 OHS (35#)
30 Box Jumps
20 Bar facing Burpees
10 Wall Walks

06/10/2016

Granite Games WOD #1
15:00
10 Squat Clean and Jerks (55#)
15 Bar Facing Burpees
8 Squat Clean and Jerks (75#)
15 Bar Facing Burpees
6 Squat Clean and Jerks (95#)
15 Bar facing Burpees
4 Squat Clean and Jerks (115#)
15 Bar Facing Burpees
2 Squat Clean and Jerks (125#)
Score: 69 I had over 2:00 to complete the round of 4 Squat Clean and Jerks, made 4 attempts but couldn't get it done.

02/29/2016

CrossFit Open 16.1
20:00 AMRAP
25' OH walking Lunges (45#)
8 Bar Facing Burpees (these slowed me down)
25' OH Walking Lunges
8 Chin over the bar Pull ups
Score: 190 (this was a redo. Did this on Friday morning and score was 185. I was hoping to get at 15 more reps but just glad I go more than I did on Friday. This hurt way more today than it did the first time).

12/28/2015

A. 4 x 5 Power Snatch begin set every 2:00 (65, 65, 65, 70#)
B. EMOM 10:00
Even - 8 alt DB Snatches (35#)
Odd - Bar facing Burpees (getting faster at these :25 last couple of minutes)
C. EMOM 10:00
Even - 1 Rope Climb (slowed down on last minute)
Odd - 16 Box Jumps (challenging)
D. 40 Toes to Bar - every time drop off bar 4 Burpees
Time: 3:40

12/21/2015

A. 5 x 6 Power Snatch every 2:00, weight that you can complete in :20 (55, 55, 60, 60, 65)
B. EMOM 8:00
Even - 8 alt DB Snatches (30#)
Odd - 8 Burpee over the bar
Rest as needed
EMOM 8:00
Even - 1 Rope Climb
Odd - 14 Box Jumps (20")
C. 3:00 - 100 Double Unders (got 50)

11/20/2015

3 x 5 Back Squat 45%, 50%, 55% 1RM (75, 85, 95#)

EMOM 8:00

Odd - 4 C2B 

Even - 9 Bar facing Burpees (:30)

Then

EMOM 8:00

Odd - 1 arm Farmers Carry 28kg

Even - 7 Box Jumps

11/14/2015

A. Snatch 10:00 skill (65, 70, 75, 80#)
B. 6 - 4 - 4 - 2 Back Squat (110, 115, 120, 125)
C. EMOM 8:00
Odd - 3 HSPU, 6 KBS (these sucked today)
Even - 8 Bar facing Burpees
Rest as needed
EMOM 8:00
4 Clean and Jerks (75#) I don't think I was fully recovered from doing the extra WOD last night.

10/01/2015

A. 3 x 2 Deadhang to inverted hold :05 slow decent, 2 Wall Walks, 10GHD Sit-ups
B. 3 x 8 Single leg RDL 35# (had some difficulty getting the hang of this but finally did)
C. 3 x 8 Pendlay Row (85#)
D. 40 cal Row, 30 OHS (45#, 20, 10), 20 Bar facing Burpees
Time: 7:32
Then
AMRAP 3:00
Box Jumps (50)
Forgot to do these so finished up with
Max Triple Single arm DB Push Press 45# - ran out of time, I might have been able to do 50#