Jerks, front squats, and more fun

WOD 1: 1-1-1 set of a split jerk followed by max reps front squats.

WOD 2 (5 rounds):

• 30 seconds front squats (155 lbs)
• 30 seconds double unders
• 30 seconds burpees
• 30 seconds rest

Front squats

WOD: 1-1-1-1-1 front squats

I don't work on these much, but I did hit a new PR of 235 lbs. My last PR was 215 lbs.

Barbell Complex

WOD (barbell complex):

• dead lift
• power clean
• front squat

Do the above 5 times, then add weight.  5 sets. End with a 500m row.

Shoulders

WOD (empty bar / 45 lbs):

• 10 presses
• 10 push presses
• 10 push jerks
• run 400m
• 30 front squats
• run 400m
• 30 power snatches
• run 400m
• 30 cleans
• run 400m

Kristan Clever stopped by CFSCC

Kristan Clever and some of her friends dropped by CrossFit Santa Cruz Central and worked out with us. Kristan was amazing to see in action.

WOD:
4 minutes On
2 minutes off

-3 rounds
-Each round starts with a 400m run
-With remaining time of 4 minutes complete as many rounds as possible of 5 front squats (105/155) 10 burpee box jumps
-every rep counts-score total reps

Saturday

WOD:

Partner workout. One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.

For time:

• 45 dumbbell hang cleans (35/25#)
• 45 burpees
• 500m row

Rest as much as needed

AMRAP-using time from previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:

• 45 DB push press
• 45 DB lunge
• Row for meters

Rest as needed

For time-

• 45 db front squat
• 45 knee to elbow or toe to bar
• Run the distance rowed in second workout

Saturday

WOD:

Partner workout. One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.

For time:

• 45 dumbbell hang cleans (35/25#)
• 45 burpees
• 500m row

Rest as much as needed

AMRAP-using time from previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:

• 45 DB push press
• 45 DB lunge
• Row for meters

Rest as needed

For time-

• 45 db front squat
• 45 knee to elbow or toe to bar
• Run the distance rowed in second workout

Front squats again

WOD: Do some front squats (185 lbs)

Then, for 10 minutes:

• at the top of every minute do 5 KBS
• then for the rest of the minute:
• knees-to-elbows
• push ups
• matt nasties

At the end of the 10 minutes, run 800m.

Front squats and stuff

WOD:
Run 400m
Then 3 rounds:

• Front Squat x5 (135 lbs)
• Rope climb x1
• Dbl unders x30

Rest 3min
Row 400m

Then 3 rounds:

• Front Squat x5 (135 lbs)
• Rope climb x1
• Dbl unders x30

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.

No Rain

Finally a day without rain.

WOD:

• 800m run
• 9 back squats (185 lbs)
• rest 3mins
• 600m run
• 15 front squats (135 lbs)
• rest 3 mins
• 400m run
• 21 overhead squats (95 lbs)

My time (including rests) was 17:35.

WOD: 3x5 press (120 lbs)

WOD 2:
800m run then 3 rounds of:

• 3 front squats
• 1 split jerk

200m run and 2 rounds of:

• 3 front squats
• 1 split jerk

200m run and 1 round of:

• 3 front squats
• 1 split jerk

End with a 400m run.

My time was 11:17.

7pm

Worked out at 7pm instead of the usual 6am today. I like the later workout times. My body has already been moving and everything takes a lot less time to get warmed up.

WOD (3 rounds):

• 500m row
• 12 front squats (115 lbs)
• 21 box jumps

Rowing and squats

WOD:

• 250m row
• 15 back squats (185 lbs)
• rest 3 mins
• 250m row
• 15 front squats (135 lbs)
• rest 3 mins
• 250m row
• 15 overhead squats (95 lbs)

Cleans, front squats, and back squats

This workout was butt kicker.

200m run then (3 rounds):

• 3 Power Cleans
• 10 Wall Balls (20 lbs)

400m run then (2 rounds):

• 20 Double Unders
• 5 Front Squat
• 20 Double Unders
• 5 Back Squat

400m run then (3 rounds):

• 10 Wall Balls
• 3 Power Cleans

I'm back

I got sick just before Thanksgiving. Today was my first workout since then and I had a hell of a time getting air.

WOD (5 rounds):

• 10 front squats (105 lbs)
• 10 medicine ball sit ups
• 30 double unders

My time was 13:08.

Front Squats

WOD:

• 10 front squats (135 lbs)
• 21 pull ups
• 50 double unders
• 10 front squats
• 15 dead hang pull ups
• 50 double unders
• 10 front squats
• 9 weighted pull ups (25 lbs)
• 50 double unders

I finished around 12:29 or something.

Front Squats

WOD:

• 3 sets of 5 front squats (155 lbs)
• 3 front squats (185 lbs)
• 2 front squats (215 lbs)

Note: Probably could have done 225 lbs for two reps.

Pressing

3 sets of 5 bench press (165 lbs)
WOD (5 rounds):
+ 7 front squats (95 lbs)
+ 200m run
My time was 6:49.

Hello, Monday

WOD (5 rounds):

• 12 dead lifts (135 lbs)
• 9 lateral jumps over bar (over and back is one)
• 6 front squats (135 lbs)

My time was 10:46.