Lifting

WOD: 3 sets of 5 back squats (260 lbs)

WOD 2: 3 sets of 3 presses (110 lbs)

My presses still aren't feeling right. I'm not sure what's up. Probably going to head to the doctor and get my shoulders checked out.

Overhead Squats all day long

Fun workout this morning. I really enjoy overhead squats.

WOD:

• 21 overhead squats (95 lbs)
• 21 push ups
• 12 50m shuttle runs
• 15 overhead squats
• 15 push ups
• 8 50m shuttle runs
• 9 overhead squats
• 9 push ups
• 4 50m shuttle runs

I finished in 7:59.

Cluster of pain

Not to long ago, we did the wod named "Squat cluster". Today, we did "Deadlift cluster". All I know is they are clusters of pain.

WOD: 25 dead lifts (245 lbs) - 30 seconds rest between sets. You can break up the 25 reps however you want, but you can only rest 30 seconds before picking up the bar again. If you wait longer, you have to do 5 burpees.

Another ass kicking

WOD (5 rounds):

• 20 Double Under
• 10 Power Snatch (65/95)
• 20 Double Under
• 10 Ring Dip
• 20 Double Under
• 1 minute Rest

Completed in 20:38.

Son of a ...

Today's workout was a sweaty one.

WOD (2 minutes of work; one minute of rest for each movement):

• burpee pull ups
• knees-2-elbows
• row
• box jumps
• wall ball (20 lbs)

Jog 400 meters and then do it all over again except, 1 minute of work; 30 seconds of rest.

Feeling the Mai Tais

Second workout since vacation in Maui. I'm feeling those Mai Tais.

WOD (4 rounds):
1st and 3rd rounds:

• 400m run
• 5 hip to overhead (115 lbs)
• 10 box jumps

2nd round:

• 400m run
• 5 knees-to-elbows
• 10 push ups

4th round:

• 500m row
• 5 knees-to-elbows
• 10 push ups

Back from Maui

Just got back from my vacation in Maui. Time to work off all those Mai Tais!

WOD: 25 back squats at 225 lbs. Do sets of 3 or 5 reps. Rest 30 seconds between sets.

WOD 2: Every minute on the minute, for 7 minutes, do:

• 5 burpees
• double unders for the remainder of the minute

CrossFit Maui

I got the opportunity to drop-in on CrossFit Maui and get my WOD on. The box was pretty cool and the people were awesome. If you vacation in Maui, you have to make time to workout at CrossFit Maui.

WOD (5 rounds):

• 30 double unders
• 20 burpees
• 10 overhead squats (95 lbs)

My time was 24:08.

Last WOD before Maui

Heading off to Maui for just over a week. I'm hoping to find some time to drop in on CrossFit Maui while I'm there.

WOD (3 rounds):

• 500m row
• 10 bench press (135 lbs)
• 3 rope climbs

My time was ~13 minutes.