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

Crossfit/Run 151231

25/20/15/10/5

95# Power Clean
K2E
45# KB Swing

17 min

Ran home from Car Dealership ~11 min

Swim/Crossfit

Swam 1000 as warmup

WOD
20 min of:

5 185# DL
80# Goblet Carrie
Clean and Carry 45# KBs
12 Hand Release Pushups
12 Air Squats

Crossfit 151228

AMRAP 20 Min

Air Squats
Toes to bar
KB Swing
10 135# DL

13 rounds

5x5 Bench work with A 155#

Crossfit 151221

Twelve Days of Xmas WOD

1 Cluster 95# (Clean w/ Thruster)
2 Pistols (1 each side)
3 300 Meter Run
4 20" Box Jumps
5 35# KB Swings
6 Pull-ups
7 Hang Cleans
8 20# Slamballs
9 135# DL
10 35# Thrusters
11 Burpees

I had to stop at 11 due to time issues

Crossfit 151211

Dan's Birthday WOD

36 Reps...took to long to write it down and forgot