Memorial Day

WOD:
3 rounds:

• 5 pull ups
• 7 push ups
• 9 squats
• 200m run

Then: 15 clean and jerks (135 lbs)

3 rounds:

• 5 dips
• 7 knees-to-elbows
• 9 wall ball (20 lbs)
• 200m row

WINNING

Went to Takara for sushi and sake on Friday night. It was a lot of fun, but I paid for it this morning.

WOD:

• 800m run
• 1 prowler push (140 lbs)
• 30 double unders
• 200m row
• rest 5 mins

Then:

• 400m run
• 1 prowler push
• 40 double unders
• 400m row
• rest 5 mins

Finally:

• 200m run
• 1 prowler push
• 50 double unders
• 800m row

Somewhere in the second round of the workout I tasted the sake I had the night before. I believe that's called WINNING. 

Technical

The WOD today was all about technically complex movements.

WOD (9,7,5 reps):

• muscle ups
• snatches

Lifting

WOD 1: 3x3 back squats (265 lbs)

WOD 2: 3x3 press (120 lbs)

Awesome Monday workout

WOD:
3 rounds:

• 7 dead lifts
• 5 handstand push ups
• 3 pull ups

Rest 3 minutes, then 3 rounds:

• 7 pull ups
• 3 handstand push ups
• 5 dead lifts

Rest 3 minutes, then 3 rounds:

• 7 handstand push ups
• 5 pull ups
• 3 dead lifts

I'm still here

I was hoping that I would caught up in the rapture just before the workout started today. No such luck.

WOD:

• 400m run
• 15 thrusters (95 lbs)
• 400m run
• 15 overhead squats
• 400m run
• 15 thrusters
• 400m run
• 15 overhead squats
• 400m run
• 15 thrusters

My time was 18:04.

Thursday

WOD: 3x3 back squats at 265 lbs.

WOD 2 (10 rounds):
Each round is 1 minute and begins on the minute. Begin with:

3 wall ball (20 lbs)
4 kettlebell swings
15 double unders

4 wall ball
5 kettlebell swings
20 double unders

etc. etc.

If you don't complete a round in under a minute, start over at the beginning (3,4,15).

The rowing machine hates me

WOD: Work up to one working set of 5 bench press

WOD 2 (5 Rounds):

• 250m Row Sprint
• 5 Bench Press (80% of working weight)
• 3 weighted pull ups
• Rest 2/3 min between rounds

Progress

WOD: 3x 1 minute gassers - 1 easy, 1 med, 1 hard.

WOD 2 (5 rounds):

• 5 “clean” cleans.
• 1 creative rope climb…”V”, “L”, “tuck”, “straight”
• 5 HSPU- use plates or paraletts to make it harder than your norm.

After the workout I tried to do a muscle up again and ended up getting 3. It's about time!

10 rounds

WOD (10 rounds):

Each 1 minute round has a “buy in” of

• 5 Dips
• 6 OH weighted lunges (45 lbs)

With the remaining time in rounds 1-3-5-7-9 pull for as many calories on the rower as you can.
In rounds 2-4-6-8-10 get as many double unders as possible.
There is a 30 second rest between each round.

7 minutes

After a long warm up of rowing, running, and pull ups....

WOD (7 minutes) of:

• presses (105 lbs)
• pull ups

Alternate as you see fit during the 7 minutes.

Not Feeling it again

Still feeling a little under the weather.

WOD: 3 sets of 5 box squats at 60% of weight used for 5x5.

WOD 2:

• 400m run
• 15 thrusters (95 lbs)
• 15 pull ups
• 400m run
• 12 thrusters
• 12 pull ups
• 400m run
• 9 thrusters
• 9 pull ups

My time was 11:28. Weak sauce.

Not Feeling it today

WOD (AMWRAP in 3 minutes; 5 rounds):

• 5 power cleans
• 4 front squats
• 3 push jerks

Rest 1 minute before beginning the next round.

Dead lifts

WOD (15, 12, 9, 6, and 3 reps of):

• dead lifts (225 lbs)
• pull ups
• KBS
• 200m run

It's Friday. Friday.

WOD:

2 Rounds:

• 1k Bike Sprint on the wattbike
• Rest 3 min.

2 Rounds:

• 500m Row
• Rest 3 min.

2 Rounds:

• Prowler Push (180 lbs)
• Rest 3 min.

Old School CrossFit

Gary put us through an old school CrossFit wod.

WOD:

• 20 wall ball (20 lbs)
• 40 double unders
• 15 wall ball
• 30 double unders
• 10 wall ball
• 20 double unders
• 800m run (do 25 lunges during the run)
• 4 rope climbs
• 20 wall ball (20 lbs)
• 40 double unders
• 15 wall ball
• 30 double unders
• 10 wall ball
• 20 double unders

My time was 22:13

6PM and 90 degrees

WOD 1: Bench Press 3×5

WOD 2:

• 800m run
• 21 kbs
• 600m run
• 21 kbs
• 400m run
• 21 kbs

I Love Mondays

Yeah. I said that. I love Mondays.

WOD (3 rounds):

• 600m run
• 15 box jumps
• 12 back squats (185 lbs)
• 9 handstand push-ups

My time was 20:09.