1.3

Clean and jerk
3 x 3 @ 120#

Snatch Pull
3 x 3 @ 120#

Overhead Squat
3 x 3 @ 95#

Front Squat
2 x 3 @ 145#

Max Strict Chin/Pull/Pull up with 35#, 26#, bw
(13, 7, 13)

Dips
(20, 20, 15, 5)

1.1

KB warm up

Barbell Snatch
70% 2 x 3 @ 85#

Back Squat
80% 3 x 5 @ 160#

Deadlift
110%(of clean) 5 x 3 @ 205#

Push Press
75% 5 x 5 @ 110#

Pull ups, chin ups, wide thick handle
3 x max (20, 16, 10)

These aren't true percentages of my maximums.
Here is what I am basing everyhinf off of:
Snatch-121
Back squat-200
Clean-185
Push Press-146.6

12

20 min AMRAP

7 pull up
7 ring dips
14 dumbbell lunges (20#)

12 rounds

1

20 min AMRAP

10 Goblet squats 60#
10 push-ups
5 pull-ups

14 rounds

6

Split Jerks
4 @ 60kg
4 @ 60kg
4 @ 60kg + 20#

Overhead Squat
10 @ 75#
10 @ 95#
10 @ 95#
10 @ 95#

30-20-10
pull-ups
squats

2

Burgerner warm up

Behind neck jerk
3 @ 50kg
5 @ 50kg
4 @ 50kg + 20#

SHP
10 @ 65#
2 @ 50kg +20#
6 @ 40kg +20#
7 @ 40kg +20#
1 @ 50kg +20#

tabata
kneeling ab wheel(7-5-6-6-6-6-6-6)
pull-ups (13-10-10-8-7-7-7-8)

Roy

"Roy"

For Time;
5 Rounds

225 pound, Deadlift, 15 reps

20 Box Jumps, 24 inch box

25 Pull-ups

31:49

20 min AMRAP
4 squat cleans (155#)
6 pull-ups (thick bar)
8 burpees

8 rounds.

The emphasis was on heavy squat cleans, but just threw in the pull-ups and burpees for the met con aspect. Trying to prepare myself for doing 'johnson' again.

double wod

AM
8 rounds for time of:
2 pull-ups (thick bar)
6 MB Cleans (20#)
8 alternating OH MB lunges(20#)

9:25 (with a 15# weight vest)

PM
5 sets of 10 single arm thick DB presses (L and R)

Crossfit cert

Did Fran at the crossfit certification: 5:00
a pr for me. I felt I could have done better. The mind is weak. It helped being around a bunch of motivated people of course... Having chris spealler and Graham the fittest people on the planet telling you to push harder. It was definitly cool being around them and talking with them.

"Angie"

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

19:19

Me wod and Grace

With a continuously running clock:
4 rounds of 4 minute stations with 1 minute rest:

pull-ups
65# Hex DL
20# wallball
jump rope (jump rope was not scored)

Round 1: 81
Round 2: 70
Round 3: 63
Round 4: 56


Grace @ 135#

6:00

Bulgarian split squats:
5x5 each leg
1) 70# kb
2+3) 65# barbell back
4+5) 65# barbell front

21-15-9
Ring Dips
Pull-ups

2:49! I achieved my goal of under 3 min!

"Cindy"

21 rounds?
What a bitch to count. I need to video everything. Cindy is so hard to count.

#5

1 a Day: 37 thick bar pull-ups

several 155# squat cleans and split jerks at Dominik's

#2

As many reps as possible in 2 min of 14# weight vest squats to med ball:96 reps


OA warm-up
Fran: 5:51

mental weakness

2 snatches 115# (PR i think)

I have been slacking.

I have been slacking.

I am starting up again and am planning on being more consistent with documentation.

Grace @135#- 6:19

about a minute SLOWER since January. No prob! I am bouncing back. I train ramdomly day though.

33 thick bar pull-ups in 1 minute.

Random play

I don't know how I feel about the random stuff. It doesn't help track progression at all, but I know that it is better than nothing.

~total reps of each:

30 shoulder presses 95#
25 185# Deadlifts
50 pull-ups
10 push jerks 135#
6 OH squats (ouch my hip. wtf?)
25 back squats 135#
4 power cleans 185#
5 min handstand practice
7 power snatches 95#

Hex Max DL
135
205
275
365
380
385

I am weak sauce.

Back in the swing of things...

I figured I needed to do something healthy after abusing myself at the Kentucky Derby while sick.


Sprint 200m
Lunge 200m
30 pull-ups
30 push-ups
30 sit-ups

15:50

I wasn't planning on doing the workout but just decided to jump in at the last minute. I also rested between the run and the pull-ups about 2 minutes. Just wanted to do something over nothing.

Modified Barbara

5 rounds of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

15:30

I still hate sit-ups.