Chief

Chief

Dynamic Warm-up (3 rounds of burpees x10, pass through x10, overhead squat x10, 45#press x10, banded back ext x10, 400m run)

Workout

5 rounds of...

3 minutes of nonstop work consisting of

- 3 reps 115# power cleans (135# Rx)

- 6 reps push-ups

- 9 reps air squats

(Repeat)

2 minute rest

Full rounds completed for each 3 minute section: 5/5/4/4/5

jp

Rest Day

53 burpees

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

Saturday at Home

Short Dynamic Warm-up

Workout

15 Deadlifts at 155#
10 Burpees
5 Ring Dips

Five rounds total
Time: 16:55

That also counts towards my day 49 of the [url="http://www.crossfitpeachtree.com/PDFs/burpeechallenge.pdf"]100 day burpee challenge[/url].  Only 51 more days to go!

jp

Filthy Fifity

Today is what we call a chipper. When you are done it feels like you were a tree limb that has been put through a wood chipper.

Filthy Fifty

50-box jumps 24″

50-jumping pul-ups

50-KB swings, 1 pood (35#)

50-walking lunge steps

50-knees to elbows

50-push presses, 45 pounds

50-back extensions (sub. good mornings)

50-wall ball shots, 20 lb. ball

50-burpees

50-double-unders (Subbed 150 singles)

The Knees to elbows, burpees, and wall balls were the biggest time sync.

Time: 33:46 

Travel Sucks...

Wednesday travel got botched, so my rest day got extended due to failure of the airlines...

Wednesday: 46 Burpees
Thursday: 47 Burpees

I really don't want to miss a day of those.

jp

AMRAP

20 minute AMRAP.  Rx had a 400m run, but the knee is getting flaky so I subbed 20 SDHP

400m Run (20 SDHP)
20 Burpees
20 Sit-ups
Finished 4 rounds and 15 pulls

jp