Still Here

 Still here but have been mainly tracking on MapMyFitness

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.