Scattered workouts

Wed
Back Squat 5-3-2
Ended with ????
Wod:
3RNDs – 10 Min Cutoff
5 Chest to Bar Pull-up
5 Back Thrusters @ 30# under BW (Done at 95#)
5 Toes to Bar
200M Run

Time: 7:50ish

Sat

Press 5-3-2

Ended with 125

WoD:

3 RNDS

130m Farmers Carry w/ 45# plates

10 Hanging Power Cleans with 90#

Time: 6:50

jp

WAAAAY behind

Rest Thursday

Friday - Sick but did...

For Time:
3 Rounds:
-3 Muscle Ups
-5 HSPU
-8 Toes2Bar
Followed by…
100m Lunge Walk
25 Burpee Box Jumps
3 Muscle Ups
Time: 23+ mins.  Being sicked really slowed me down.

Saturday & Sunday: Nothing

Monday

“Incredible Hulk” at 95#
AMRAP 20min:
5 Dead Lift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

8 full rounds and through front squats

Tuesday

3 power snatches every minute for 9 minutes 

Then

four rounds for time of

25 med ball cleans (20#)

5 dead hang L-pull ups

Time:??? 12ish I think

Wednesday

“TOTF Benchmark”
For Time:
Run 200m
20 WB (20/14)
15 Box Jumps (24/20)
1 Round of Bear Complex (95/65)
15 KB Swing (1.5/1)
20 Burpees
100 Single Unders

Time: 12ish again - The bear slowed me down

Thursday Rest

Friday

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Others hold a)  bottom of squat, b) 45# plate press, c) top of push-up

Team finished at 15:24 rx

Saturday: Ran kettlebell seminar 

Sunday: Travel

What happen

Wednesday:

5 RFT
12 Wallball shots 20/14#
12 Toes-to-bar
Time: 10:10
--------------------
Thursday:
Open Wod 12.4
150 wallballs
90 double unders
30 Muscle-ups
12 min cut off.
I got 125 wall balls

-------------------------
Friday:
Split Snatch Skill work

Ended with a 95# that was OK, but had a bit of a press at the end.

jp

Spin and Open 12.3

Did 30 minutes of spinning in AM.

Afternoon at Tac Fit was Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

I got four full rounds and 14 box jumps.  The killer was the push press that really wore me down quickly and ate up the most time.

jp

Toes to Bar, KB Snatch, GHD

Three rounds for time of

15 - 25# KB Snatch - Rt Arm
15 - Toes to Bar
15 - 25# KB Snatch - Lt Arm
15 - GHD
Time: 16:20

Wed and Thur

Abs Wed:
50- Weighted sit-ups (20/14)
25- Toes to bar
50- Weighted sit-ups
25- Knees to elbows
50- Weighted sit-ups
Time: 9ish...  I think?  Maybe 11ish...  Forgot to right it down.


Thurs:
Spinning for 50 mins


jp

Tac Fit

Went to the new tactical fitness area today because Crossfit TV has the new schedule...

For time:
10-9-8-7-6-5-4-3-2-1
of the triplet
Toes to bar
205# Deadlift
GHD Sit-up
Time: 20:31

Time sink was the toes to bar.  I couldn't get a pace going and all the sets were pretty much broken up.

jp

Wed to Fri

Wed - spinning for 45 mins
Thur - run 2 laps then so 21-15-9 of toes to the bar and weighted burpees, then run 2 laps
   Time: 16:20ish
Fri - 100 each of pulls, push, sit, squat - In the basement had to use some odd things to get pull-ups going between the I-Beam or rings way to low...
   Time: 32ish

Sunday, Monday, Tuesday

Sunday = Day 50 of the Burpee challenge. Finished in about 3:30

Monday = 5 Rounds of-20 sit-ups and 15 flutter kicks (four count)
-Walking lunges with a 45# plate overhead across the gym (about 9 lunges or so)
-10 toes to bar
-Walking lunges with a 45# plate overhead across the gym
Time: 15:44
51 Burpees

Tuesday = Strength Day
Deadlifts with 6 rounds of 3 reps
Ended with a three rep of 275. It felt good and I could have gotten another 5 or 10 out of it. Next time! :)
Finished with a 7 minute as many rounds as possible of...
10 Push-ups
5 Box Jumps (20")
5 Wall Balls (All the 20# were being used so I used the 14# but did 2-fers (Add an extra squat while the ball is in the air))
Rounds:??? I think I finished six full rounds and all but 2 wall balls for the last round.

52 Burpees

jp

WOD - Chipper

As Rx:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

As Completed at base gym:

65 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

20 Ring Pulls (Angle) and 20 full Dips

25 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

65 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 25lb plate held overhead

Time: 1:08

Long work out!

jp