Walking lunge 30 steps
21 Pull-ups
21 Sit-ups
Walking lunge 30 steps
18 Pull-ups
18 Sit-ups
Walking lunge 30 steps
15 Pull-ups
15 Sit-ups
Walking lunge 30 steps
12 Pull-ups
12 Sit-ups
Walking lunge 30 steps
9 Pull-ups
9 Sit-ups
Walking Lunge 30 steps
6 Pull-ups
6 Sit-ups
Time: 13:29
Note(s): Sit-ups on GHD
Friday
Thursday
Tuesday
Row, Push-Press
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Time: 23:04
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Time: 23:04
Monday
Sunday
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Time: 46:08
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Time: 46:08
Friday
CFT, CF.com WOD
CrossFit Total:
1rm Back squat
1rm Shoulder Press
1rm Deadlift
Scores:
Back squat: 295lbs. (PR tie)
Shoulder Press: 140lbs. (PR tie)
Deadlift: 405lbs. (PR)
Total: 840lbs.
then:
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Time: 19:32
Note(s): HSPU @ 90 degrees
1rm Back squat
1rm Shoulder Press
1rm Deadlift
Scores:
Back squat: 295lbs. (PR tie)
Shoulder Press: 140lbs. (PR tie)
Deadlift: 405lbs. (PR)
Total: 840lbs.
then:
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Time: 19:32
Note(s): HSPU @ 90 degrees
Thursday
Thruster, Pull-up
Complete as many rounds as possible in 20 minutes of:
65lb. Thruster, 10 reps
10 Pull-ups
Score: 13 + 10 Thrusters + 3 Pull-ups
Previous Score: 13
65lb. Thruster, 10 reps
10 Pull-ups
Score: 13 + 10 Thrusters + 3 Pull-ups
Previous Score: 13
Wednesday
Squat Clean, Clean and Jerk
Squat Clean 7 heavy singles:
1) 200# (PR tie)
2-7) 205# (fail)
Note(s): Form was crappy, try again some other time...
Rest 5 minutes then:
30 Clean and Jerk @ 155# (full squat clean)
Time: 14:42
1) 200# (PR tie)
2-7) 205# (fail)
Note(s): Form was crappy, try again some other time...
Rest 5 minutes then:
30 Clean and Jerk @ 155# (full squat clean)
Time: 14:42
Monday
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Time: 26:38
Previous Time: 27:02
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Time: 26:38
Previous Time: 27:02
Sunday
"Diane"
Skills / Warm-up:
OHS, Snatch, Pull-ups
Workout:
Three rounds, 21-15-9 reps for time of:
225lb. Deadlift
Handstand Push-ups
Time: 10:35
Previous Time: 14:02
Note(s): HSPU range of motion @ past 90 degrees. Most reps were hair touching the ground. Getting closer to Full ROM!!!
OHS, Snatch, Pull-ups
Workout:
Three rounds, 21-15-9 reps for time of:
225lb. Deadlift
Handstand Push-ups
Time: 10:35
Previous Time: 14:02
Note(s): HSPU range of motion @ past 90 degrees. Most reps were hair touching the ground. Getting closer to Full ROM!!!
Saturday
Muscle-ups, Row
30 Muscle-ups for time
Time: 4:16
Previous Time: 5:11
Then:
100 KTE (not timed)
5x20
Rest 3 Minutes then:
2 x 500m Row
1 minute rest between row
Row: 1:36.8 / 2:01.1
Time: 4:16
Previous Time: 5:11
Then:
100 KTE (not timed)
5x20
Rest 3 Minutes then:
2 x 500m Row
1 minute rest between row
Row: 1:36.8 / 2:01.1
Thursday
Double Under, Squat Clean, Ring Dip, Double under
For time:
45 Double-unders
45 Squat Cleans, 135lbs.
45 Ring Dips
45 Double-unders
Time: 19:34
Note(s): Last 45 Double-unders took forever! fail...
Cool Down:
Five Rounds of:
P1) 20 Sit-ups
P2) Ring Push-up Hold
45 Double-unders
45 Squat Cleans, 135lbs.
45 Ring Dips
45 Double-unders
Time: 19:34
Note(s): Last 45 Double-unders took forever! fail...
Cool Down:
Five Rounds of:
P1) 20 Sit-ups
P2) Ring Push-up Hold
Wednesday
Dumbell Thruster, Ring Row
10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Thruster, 2 x 30#
Ring Row
Time: 4:47
DB Thruster, 2 x 30#
Ring Row
Time: 4:47
Tuesday
Sunday
"Mary"
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups
Rounds: 11 + 5 HSPU, 2 pistols
Previous score: 10
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups
Rounds: 11 + 5 HSPU, 2 pistols
Previous score: 10
Saturday
"Lynn"
5 Rounds for max reps of:
Bodyweight Bench Press
Pull-ups
Reps:
12/22
13/23
11/12 (grip fail)
11/20
10/20
Totals:
Bench Press: 57
Pull-ups: 97
Bodyweight Bench Press
Pull-ups
Reps:
12/22
13/23
11/12 (grip fail)
11/20
10/20
Totals:
Bench Press: 57
Pull-ups: 97
Friday
Squat Clean, Deadlift
Skills/ Warm-up:
OHS 3x5 @ 95lbs.
Workout:
5 Rounds for time of:
225lb. Deadlift, 5 reps
135lb. Squat Clean, 5 reps
Time: 8:53
Previous Time: 10:42
OHS 3x5 @ 95lbs.
Workout:
5 Rounds for time of:
225lb. Deadlift, 5 reps
135lb. Squat Clean, 5 reps
Time: 8:53
Previous Time: 10:42
Thursday
Double-unders, Ring Row, Push-up
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