WOD #2 at Crossfit 66 in Yukon, OK.

"The Wobbler"

3 rounds for time of:

100ft walking lunges
50 air squats
25 good mornings with a 25lb plate

9:56

My legs are gonna hurt.















































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WOD #1 at Crossfit OKC:

Strength: 1-1-1-1-1

225 and lost it on the last try.

Conditioning:
4 rds untimed

200m sled drag as heavy as possible
25 DU's
















































































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At Crossfit 405 today:

Tall squat cleans. (Just a shrug to get under the bar.)

3-3-3
115

1 RM squat clean
185

Then:

7 rounds of:

3 Power cleans @ 75% of 1RM
5 Push-ups
Bear crawl down and back

5:54 and I used 135lbs to protect the back.


















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Warm-up

21-15-9 reps

L-pull ups
DU

7:00

Row 2k

Untimed

3 rds:

10 OHS 95lb
10 Burpee pull ups

5:43

Ouch.


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FGB style:

3 rds 1 min rest

DU's
Hollow rock
135lb power clean
Superman
Sledge

126-123-110

There is a difference in standards at this box. I'm learning alot tho.









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"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

54:15 ass. beat. Rx


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Run 1 mile
10 Double-unders
50 Tire slams
Run 800m
20 Double-unders
40 tire slams
Run 400m
30 Double-unders
30 tire slams
Run 200m
40 Double-unders
20 Tire slams
Run 100m
50 Double-unders
10 Tire slams

29:38

8:08 mile time.

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2 person partner workout. Each partner is tasked to finish the following work:

2 muscle-ups or 6 dips and 6 pull-ups
4 rope climbs or 48 belt pull-ups
6 ring dips or dips
8 knees to elbows
10 handstand push-ups
12 burpees
14 wall balls (M:20#/W:14#)
16 kettlebell swings (M:53#/W:35#)
18 pull-ups
20 dumbbell thrusters (M:35#/W:25#)
22 135lb/95lb Deadlifts
24 sit-ups
26 air squats
28 double unders
One partner rows 500m while the other chips away at the work one item (in order) at a time. Once the first rower is done with 500m, the partners switch. Each person will row 500m five times. Always start your work where you left off. Each partner will post the time that it took to finish all 14 movements, but will continue to switch on the row until five 500m rows have been completed.

Teamed with Jared.

28:44 Rxd

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Complete as many rounds as possible in 20 minutes of:

15 kettlebell swings (M:53#/W:35#)
10 knees to elbows
5 ring dips

9 rds and a hangover.


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"Chelsea"

1 round on the minute for 30 minutes.

1 rd:

5 pull-ups
10 push-ups
15 air squats

12 rds on the minute

Then finished with 26 rds total. PR.




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"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

6 + 2 HSPU. 4" avg depth on paralletes.

Then: 30 MU no false grip 6:50


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"Duke"

24 min amrap

9 OHS 115/80
4 C&J 115/80
9 Burpees
5 Jump over box 24"/20"
11 KB 1.5/1.0

Finish with 130 DU

5 rds then finish at 29:53 for final time.

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Complete the following for time:
• Row 1000m
• 15 OHS 95lb
• 2 kettlebell swings (M:53#/W:35#)/10 burpees
• Row 800m
• 15 OHS 95lb
• 4 kettlebell swings/8 burpees
• Row 600m
• 15 OHS 95lb
• 6 kettlebell swings/6 burpees
• Row 400m
• 15 OHS 95lb
• 8 kettlebell swings/4 burpees
• Row 200m
• 15 OHS 95lb
• 10 kettlebell swings/2 burpees

26:12

Had to add in the OHS cause I didn't do "Nancy".

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"Two Girls, One Muscle-up"
Complete 10 rounds for time of:
• 3 power snatches (M:135#/W:95#)
• 3 muscle-ups
• 3 power clean and jerks (M:135#/W:95#)

21:32. I beat all my athletes for once in 3 months. RX. Back isn't fucked. Sweet.


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