02/03/2017

10:00 cap
8:00 build to a max Thruster (85, 90, 95, 100, 105, 110#)
2:00 max CTB - 11
4 x 15m OH Walking Lunges (55#)
8 Burpees to 8' target
Rest 1:00
1:15-1:20 per round
15:00 @ 85%
8 Back Squats @ 50% 1RM (I was wondering why this felt so heavy and realized when I took the weights off that I had 95# on the bar instead of 85#)
25m Stone Carry (75#)
8 Deadlifts @ 50% 1RM (125#)
30 Double Unders (actually strung 11-12 together several times in the last couple of rounds)
Rounds - 4 + 8 Back Squats

07/10/2016

3 x 15 Scap Pull ups :60 rest
3 x 10 Shoulder Taps :60 rest
3 x 6 1 arm DB Press (30#)
25' OH Walking Lunges (55#)
Then
7 - 5 - 3
Wall Walks, Snatch (55#)
Time: 6:17
30 cal Row
Time: 1:49

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).

01/21/2016

3 x 5 1 1/4 Back Squats (75, 80, 85) Rest 2:30
3 x 400m Row, 8 Burpees Box Jumps, 15 KBS (35#), Rest 2:20
Times: 3:19, 3:18, 3:22
3 x 6 Double Touch (pull up/toes to bar), 6 OH Walking Lunges (55#)
Time: 4:10

01/12/2016

A.  2 - 2 - 1 Back Squat :02 pause (105, 115, 125# felt good and was a bit easy, need to push up the weight a bit)
B. Had to switch up the order of this WOD due to a class in the box.
6 x 6 Pull ups, 6 OH Walking Lunges (55#)
Time: 5:36 (pull ups felt strong, lunges were tough but doable)
Rest as needed
C. 3 x 400m Row, 12 Burpees, 15 KBS (45#), Rest 2:30
Total Time: 15:11

09/11/2015

A. KB Clean and Jerk (24kg, thought I could do more but this was it)
B. 30m max Farmers Carry (36kg)
C. 20:00 @ 70%
400m Run (this was the most I've run in over a year, damn foot)
8 alt KB Clean and Jerks (25#)
8 KB Front Squats (25# x 2)
8 OH Walking Lunges (20#)
Rounds = 4

07/28/2015

A. 3 x 12 DB rear elevated split squat (30#)
B. 4 x 10m Weighted Walking Lunges (25#OH)
C. EMOM 15:00
a. 8 Pull ups
b. 2 Wall Walks
c. :30 Row 145m

07/21/2015

A. 3 x 12 DB rear elevated split squat (15#) 1:30 Rest
B. 4 x 10m OH Walking Lunges (10#)
C. EMOM 15:00
A) 7 pull ups b) 2 Wall Walks c) :30 row (154m)