Back Squat / Shoulder Press

Strength

Shoulder press 3x5
70% of max

WOD

AMRAP 16 min

3,6,9,12...

Back squat 185#
Shoulder Press 95#

Wow... 'nuff said.


In other news:

Here's my little guy right after I got back from drill:

Running AMRAP

AMRAP 12 min

7 power snatch 95#
24 dubs
200m sprint

Finally warm enough to do a running workout

Mary-ish

AMRAP 20 mins

5 handstand pushups
10 pistols
15 burpees

This was a new building, and there weren't any pullup rigs around, so we subbed out the pullups for burpees. Strangely, not the first time I've changed "Mary" around

A Different Kind of Tabata

Tabata:

Hammer swings
Sumo Deadlift High Pull 100#
Thrusters 45#
Pistols

*1 minute in between each lift

This was BRUTAL!

Overhead Squat / DB Snatch / Situps

16 min AMRAP

1,2,3... Overhead Squats 115#
1,2,3...(ea) DB Snatch 40#
12 situps

In hindsight, the situps were a bit much - on the posterior area.

Hope for Kenya

Strength


Hang Snatches
5-5-5-5-5 at 65%

WOD

"Hope for Kenya"
12 min AMRAP
50 Squats
30 pushups
15 pullups

It was nice outside, so we were actually able to do this outside. I liked this one, but it almost felt too short!

Rowing AMRAP

Strength

Push Press
5-5-5-3-3-3

WOD

12 Min AMRAP:
250m row (Every 10m=1 point)
12 back extensions
6 ring dips
12 Knee-to-elbow / Toes-to-bar (alternating)

I had this planned for 16:00 - which would have been perfect, but then a class showed up, which pulled me away from my WOD. 16 minutes would have been perfect.

Globo Gym AMRAP

Strength

Hang Cleans 3x5 at 70%

WOD

16:00 AMRAP of:
30 Dubs
10 Burpee jump over (bench)
5 KB Snatch (L) 1.5p
5 KB Overhead (L) Squat
5 KB Snatch (R)
5 KB Overhead Squat (R)

I forgot how awkward it can be working out in a Globo Gym. I had a bunch of funny looks...

Speed AMRAP

Strength

Hang Snatch 60% 1rm
EMOM for 5 minutes
2 Power snatch, 2 Squat snatch

WOD
12 min AMRAP

1,2,3... Back Squat 195#
25 hammer swings (each arm)
20 weighted situps 20#
15 hang snatches 95#

This was not a great WOD. It was too short, had too many movements, or both. If I were to do this again, I would take out the hammer swings, make the situps 45#, and make it 2-4 minutes longer.

A Strongman-ish AMRAP

I started a strength program today. It will be a mix of lifts before my actual WOD for the next 8ish weeks.

Strength

Deadlift 55% 1rm
EMOM for 10 minutes, adding 1 rep each minute.

WOD
20 minute AMRAP

1 tire flip
10 Hang Clean 135#
20 GHD situps
30 Box Jumps
40 Hammer Swings

This was a GREAT WOD. I was able to go head-to-head for once.

"Ricky"

20 min AMRAP

10 pullups 
5 DB deadlift 75# ea
8 Push Press 135#

Was awesome until about 14 mins in. That's where it got tough to breathe.

Fight Gone Bad!!!!

I haven't done this one since "Fight Gone Bad 6"
 
Fight Gone Bad

Three rounds of:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Rest

In this workout you move from each of five stations after one minute.

The clock does not reset or stop between exercises. On call of "rotate," the athlete moves to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

I wasn't exactly sure where I'd land. I had a goal to get at least 350 reps, but missed by just a couple. I did (however) beat my previous score by over 40 reps!

Tabata Back Sqyats/ Row / K2E, TTB / Pushups

Tabata

Back Squat 75#
Row
Rest
Knee to Elbow / Toes to Bar (alternate each rep)
Plate Pushup


I was Toast after!

Rower AMRAP

50 Dubs

THEN
16 min AMRAP

200m Row
10 Rower Burpes
10 Box Jump 24"

THEN
50 Squats

(No rest in between)

This SMOKED my legs!

Back Squat / AMRAP

I've been taking it extremely easy on the lifts (like - nonexistent) for the last couple weeks. I've been feeling better, so I decided to go for a good Back Squat WOD.

Back Squat 
3-3-3-3-3

THEN

5 min AMRAP
1,2,3...

Back Squat 225#
Weighted Pullups 35#
Box Jump 30"

I felt really good after... and got a 5# PR on my 3rm!

Strongman AMRAP

20 min AMRAP

3 Tire Flip and Jumps
6 Jerry Lunges (55#)
9 Jerry Swings
12 One-Armed Hammer Swings*
15 Dubs

*Hold the sledge hammer in one hand - 12" from the head of the hammer

This was a really fun WOD... REALLY fun.

Competition Day at Blackhills Crossfit

Competition day!

I got adjusted, cracked, trained, and rested. I felt pretty good going in. It's a team competition. I felt pretty good going in. I was paired with a girl that was pretty new, but we still did alright.

WOD 1:

12 min AMRAP
3,6,9... of:

Deadlifts 165#
Bar Facing Burpees 
*Only one partner may work at a time, each must finish a round before moving on.

WOD 2:

3 minutes power cleans
2 minutes rest
3 minutes front squats
2 minutes rest
3 minutes barbell shoulder-to-overhead
*The team’s score is the total power output (weight X reps).
*Each partner gets a barbell. Only one partner may be working at a time. *One of the team’s barbells must be on the floor at all times. 

We made it to the semis, which means we were able to "enjoy" the third workout.

WOD 3:
For time: 

Add caption

1000m row
100 double unders
50 kb swings (55/35)
50 jumps over the box (24/20)
40 chest to bar pullups
40 wallballs (20/14 both to 10′ line)
30 toes to bar
30 overhead squats (95/65)
20 handstand pushups
20 kb swings (70/55)
10 clean and jerks (185/125)
10 snatches (135/95)
* 20 minute time cap.
* Both partners may work at the same time. 
* The partners may work on different tasks at the same time.
* The tasks may be performed in any order. 
* The athlete must complete a task in its entirety before moving on. 

I felt good. I liked the WODs, and felt like I did alright. I still wasn't 100%, and I could've probably done better with a more "hand chosen" partner, but we made the top 1/3, so I'll take it!

Me on the ride home.. haha

 

Hang Snatch / Box Jump

A lift and a little WOD tonight

Power Snatch 
 3-3-3-3-3

THEN

7 Min AMRAP 
1,2,3...

Box Jump 24"
Hang Power Snatch 95#

This was done after a power snatch lift day

2-for-1s / Farmer's Walk

AMRAP 12 minutes:

3,6,9...

2-for-1 burpees
2-for-1 wall balls*

*Farmer's walk between each movement (80', 90#+ each jerry can)

My hands are still torn up. The farmer's walk didn't help. If I were to do this again, I'd probably make it for a 20+ minute AMRAP. It seemed as if it just ended too early.

Overhead Squat / Ring Pushup / Bar Facing Burpees

16 Minute AMRAP

7 overhead squats 95#
8 ring pushups
9 bar facing burpees

This is one of those that will deceive you. the transfer from ring pushups to bar facing burpees is rough, but then going from burpees to the overhead squats is just mean.