50-40-30-20-10

Wall balls 20/14
Sit ups

15:35

Ouch.


- Posted using BlogPress from my iPhone

3-3-3 FS
185-205-225(f)

7 RFT

100m run
12 TTB
9 overhead walking lunges 95lb

15:30


- Posted using BlogPress from my iPhone

Wendler lifts week 2

5x3 back squat

245. That was my 1 RM a few weeks ago

3 RFT

75 DUs
21 thrusters 45lb bar
12 strict pull ups

I haven't been keepin this up to date lately. Gotta keep on it esp to measure progress.


- Posted using BlogPress from my iPhone

CrossFit:
"FRANTASTIC"
3x
21-15-9
Thrusters (95/65)
Pull-Ups
*Every 7 min start a new FRAN


5:18, 7:18, 7:48

Add reps incompleted to end of 7 min

Fuck Fran. New goal


- Posted using BlogPress from my iPhone

Elizabeth

21-15-9
Squat Clean 135
Ring dips

10:04


- Posted using BlogPress from my iPhone

"DANIEL"
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

18:22

Rx'd. I ran too far on the first 400m. This is a PR but coulda been faster. 

21-15-9
Thrusters (95/65)
Burpees

6:29

Last time was bar facing burpees. But still faster than then. 

Diane

8:48

Rxd weight

HSPU all strict and to the floor.


- Posted using BlogPress from my iPhone

60-30-15
KBS (55/35)
Pull-Ups
Push-Ups

18:23 Rxd

First 46 KBs unbroken. Crushed it with good form

- Posted using BlogPress from my iPhone

10 EMOM
2 Strict HSPU
*Use whatever modification to make it difficult
-Then-
5 Rounds
1min Cal Row
1min Rest
1min DU
1min Rest

I used paralletes. Head below the pipe.

322. I'm getting a new rope. Mine sucks. I should have crushed it.


- Posted using BlogPress from my iPhone

10-1 Hang Power Clean (185/105)
1-10 STOH (185/105)

Used 165. Everyone else used 135

24:35

50 Box Jumps (30/24)
50 Ring Dips
50 KBS (70/55)

11:37 RXd

Run 5k

21:59


- Posted using BlogPress from my iPhone

"AUGUST PAIN STORM"
3 Rounds
15 Bear Complexes (95/65)
30 Pull-Ups
60 Push-Ups
400m Run

39:59 Rx'd

Brutal. 

5x5 Push Press
*THEN*
Sit-Ups
50-40-30-20-10
Burpees
25-20-15-10-5

135

9:53 rxd

5x5 OHS
*THEN*
20 Thrusters
20 Hang Power Cleans
20 Push Press
20 OHS
20 Front Squats
*EMOM 5 Burpees
*Prescribed weight is (95/65) for all movements

OHS was not 5 x 5
45-95-115-135-155

I had to warm up my knees which are giving me fits.

8:57 Rx'd on the WOD. 

5x5 Shoulder Press
*THEN*
12 min AMRAP
15 STOH (95/65)
1 Rope Climb or 5 Strict Pull-Ups

145

8 rounds

5x5 F.S.
*THEN*
10-8-6-4-2
F.S. (185/125)
CTB Pull-Ups

205 with some knee pain.

6:23 Rxd WOD

Evening

Press 5 x 5 @135

30 MU kipping with false grip

7:52

Hands were slippery


- Posted using BlogPress from my iPhone

7x3 OHS
*THEN*
"GHOST"
6 Rounds
1 min Cal Row
1 min Burpees
1 min DU
1 min Rest

Left knee may be fucked. OHS was light.

474 reps. 

7x3 Weighted Pull-Ups
*THEN*
3 Rounds
75 Air Squats
50 Sit-Ups
25 TTB



70 lb pulls

23:00 Rxd. My TTB weakness needs to be addressed.


- Posted using BlogPress from my iPhone