Crossfit 160207

Warm up
1000 M row
Several Set of Squats 5/3/1 reps.  Did singles at the end @ 215.  Finished with one set of ten @ 135

WOD:
21/15/9
Box Jump Over (16")
K2E

Tabata Sprints (40/20)
@ 8.5 MPH, 6.0% Incline

Crossfit 160205

DL Warm up

5 Rounds for time

3 x 254# DL
6 HSPU (kipped)
12 Sit to stand

~10:30

4 min partner WOD

Person 1 does 4 burpees
Person 2 does low push-up hold
Person 3 does pistol

5 Rounds

Run 160204

Ran 4.13 Miles

No idea the time, I just ran and didn't want to worry about time as I needed the mental break.

Crossfit 160122

3 x 6 Squat (3 Front/3 Back) Cleaned from Floor 95/115/135
Clean felt light which made me feel good.

WOD 1
5 Rounds for Time
7 Walking Lunge with 30#DB overhead
7 Burpees
7 Walking Lunge with 30#DB overhead alt side
7 Burpees

8:55

WOD 2 (partner)
AMRAP 4 min
Alt with partner Pull-ups/Plank
36 Pull-ups

Crossfit 160121

WOD
21-15-9
Wipers
Hand Release Push-ups
185# DL
~9:45

Partner WOD
10,9,...1
50# KB Swing
50# KB Goblet Squat Hold

4 x 200 Sprints

The wipers were brutal, I need to work on my hip flexibility.

Swim\Crossfit 160119

Swim

3 Rounds of
200 Free 75%
100 Free 85%
50 Free 95%
25 Free 100%
25 Breast

WOD
3 Rounds of
3 95# Shoulder Press
25 Yard 60# Suitcase Carry (each side)
25 Yard 60# Shoulder Carry (each side)
25 Yard 60#R 35#L Waiter Carry (each side)

WOD 2 Partner WOD
10 50# Single Arm Snatch
Reverse Plank While partner does Snatch

4 Min (3Rounds +)

2 x 400 after

Crossfit 160116

1000 Meter Row for Warm-up
5x3 Squat - working on ROM 175/175/170/170/170
5 Pull-ups/10 Push-ups between sets

WOD
21-15-9
40# Snatch (each side)
Calorie Row
Hand Release Push-up
9:45

Crossfit 160115

No recollection of WOD, I waited to long to write it down.

Crossfit 160114

No recollection of WOD, I waited to long to write it down.

Run 160113

Ran 4.04 Miles in 29:56 (7:24)

http://www.mapmyfitness.com/workout/1308308391

First run of the new year

Swim/Crosfit 160112

Swim
200 Free
200 Pull
2 x 200 Negative Split (:20 rest)
4 x100 @ 1:45
50 Kick

Dead Lift Work
5x5 DL Warm up (135/155/175/185/185)

WOD
AMRAP 15 min(focus on technique versus speed)
1 DL
5 Each side, 25# KB Shoulder press while Squatting
10 Leg Raises - focus on keeping arch of back flat

9 rounds (205/215/225/235/245/255/265/275/285)

Did three more DL 295/305/315)

Crossfit 160111

Bar work with overhead squat and good mornings

WOD:
25 Min AMRAP
5 Pull-ups
10 Burpees
15 Walking Lunge

Lost count but I believe 15 - may have been 14.

Crossfit 160108

5x3 Jerk (45/95/105/115/125)

WOD
21-15-9
Toes to Bar
30" Step up
Clean (95/105/115)

14:10

Swim/Crossfit 160107

Swim

3 x 200 (Free/Pull/Free)
4 x 100 (50 Mod/50 Fast)

WOD

5 Rounds of
10 35# Straight Arm Situp(Press KB overhead, roll to side then up) Each side
10 35# KB Pull over
10 35# KB Sumo Lift to Goblet Squat
10 35# KB Swing
10 35# KB Clean Each Side

31:40

Swim/Crossfit 160105

Swim:

2 x 200
1 x 400 Pull
2 x 200

WOD:
6 rounds of

2 Snatch (65/65/85/85/95/95)
50 yard 65# suitcase carry (25yd each side)
10 65# goblet squat
10 65# Bent row (5 each side)
2 Squat Clean (95/95/115/115/125/125)
~26 min

Hips very sore from yesterday.

Crossfit 160104

100 Leg Levers
90 Mount Climbers (45 each side)
80 30# KB Swings
70 Push-ups
60 Handstand leg ups
50 95# DL
40 Sit-ups
30 95# Push Press
20 K2E
10 115# Cleans
~ 25 Min

Crossfit 160103

Squat work  5x3 165/175/185/185/185

Breathing Squat between @ 225

5 Rounds of:
15 24" Step ups (first round were jumps)
95# Snatch
600 Meter Run
~25 min

Run was at 9.5 for first 3 but had to drop to 9.3 and 9.0 for last two