Crossfit 151016

Strength

Back Squat (after warm-up)
5-5-3-3-1-1

155/155/175/175/185/185

Felt good, focused on form and tried not to worry about the weight.  Definitely not where I have been in the past.

WOD
AMRAP 15:00
50 Single Unders
3 95# C&J
3 95# Back Squat
25 Yard Bear Crawl

7 rounds + 25 SU of 8th

Crossfit 151015

AMRAP 25 min

10 Bent over Rows 45# DBs
15 KB Swings 40#
400 Meter run

9 Rounds plus rows,swings, 200 of the 10th

4 min plank work.

Crossfit 151013

5 Rounds of 5 Shoulder Press:

45/65/95/95/95

WOD
AMRAP 20:00

50 yard walking lunge
5 95# Push-press
50 yard 120# farmers carry(2 60# KBx)
50 yard 40# waiters carry(25 each side)

6 rounds plus walking lunge of 7th

Crossfit 151012

5 Rounds of 5 Power Clean Practice:

45/95/95/115/135

5 Rounds for Time:

10 x 185# DL

10 35# KB Snatch (5 Each side)

10 Handstand Push-ups(kip)

10 30” Box Jump

17:46

Banged shin on last box jump - ouch

Run 151010

Ran 7.79 miles in 57:58 (7:26 pace)

Nice and easy birthday run.

http://www.mapmyfitness.com/workout/1205666501

Crossfit 151009

Warm up:

39 Reverse Burpees

For time

3 Rounds of

13 Pull-ups
13 75# Snatch
13 Situps
13 Air Squats
13 Man Makers (30# first round/25#/25#)

Run 151007

Ran 3.53 Miles in 24:05 (6:49)

http://www.mapmyfitness.com/workout/1201418659

Crossfit 151005

WOD 1

600 Meter Row
7 Min AMRAP
2 x 225# DL
2 Handstand push-ups

11 rounds - maybe 12.

WOD 2
600 Meter Run
7 Min AMRAP
2 x 115# Hang Clean
8 Air Squat

8 Rounds - held squat while waiting for bar.

Core:
90 seconds plank each position - Back/Left/Front/Right

Run 151003

Ran 6.38 miles in 44 min on the treadmill.

Mixed in the middle were 4 x 2 min @ 6% incline with 1 min recovery and 4 x 2 min @ 5k+ speed with 1 min recovery

Crossfit 151001

For Time

50 35# KB Swings
50(each arm) 35# KB  over head squats
50 weighted sit-ups - 35#KB
50 Bent Rows (each arm) 35# KB
50 Reverse Leg levers

23:10

Reverse leg levers were a lot harder than I thought.  I did 20 and then subbed in an alternate.