Wod

[jmez]

12 minute EMOM 3 squats @ 75% one rep max

12 min AMRAP

12 pull ups
12 box jumps
12 air squats

 

[Arrowslinger]

20 min warm up
6 min at 15 secs slower that marathon goal pace: 7:15
1 min rec
6 min at marathon pace: 7:00
1 min rec
6 min at sub marathon pace: 6:35
18 min cool down
7 miles @ 58:00

 

[jmez]

Yesterday

115#

40 power cleans
30 over the bar burpees
20 thrusters
10 power snatches

cash out 3 rounds
20 sit ups
20 hollow rocks
20 superman

 

[Arrowslinger]

20 min wu
4 min @ 7:04
1 min easy
3 min @ 6:45
1 min easy
2 min @ 6 :20
1 min easy
1 min @5:55
3 min easy
Repeat above
18 min cool down
8 miles total

 

[jmez]

6min AMRAP
10 KB lunges 70#
10 ring dips

rest 5 min

6min AMRAP
10 KB swings 70#
10 pushups

 

[jmez]

Today was the "She Devil"

Fran
21-15-9

Thrusters @95
Pull ups

 

[jmez]

Back at it with some Tabata yesterday, 20 sec work 10 sec rest, 4 rounds of each

Row for max calories
Kettle bell swings 70#
Toes 2 bar
24 box jump overs, must jump over box every time

 

[Poser]

Got back in the gym yesterday, too.

Deadlift: 5x75% 3x85% 1x95%
Shoulder Press: 5x75% 3x85% 1x95%

4 rounds for time
400m Run
20 Burpee box jumps 24 inches
rest 1:1

 

[jmez]

Filthy Fifty

50 box jumps
50 jumping pull ups
50 kettle bell swings 35#
50 Walking lunges
50 knees to elbows
50 push press 45#
50 back extnesions
50 wall balls 20#
50 burpees
50 double unders

 

[justinspicher]

16min AMRAP of:
dips/50lb sandbag squats
200m run

start at two and increase by two reps each round, 200m run remains the same.

cash out with situps for total number of reps completed.

I made it to 18, 90 situps.

 

[Poser]

15 min to estb 1 rep max Snatch

5 Rounds for Time

3 Power Clean 185/120
12 burpees
15 pullups

 

[jmez]

Crossfit Total

1 rep max

Squat
Deadlift
Shoulder press

 

[Poser]

So, while I was going Elk hunting, there was a bit of a shake up at my gym. I come back and there is a new gym manager who is also coaching many of the classes.
Its kind of weird as this person is a total mainstream person and a "mainstream Crossfitter." The box I go to is certainly not mainstream in its appeal or its membership. Most Crossfit locations are in strip malls with ACs. They are clean. This place is in a dirty warehouse space with no AC. We listen to punk rock. Nobody wears Crossfit branded clothes. There is no group warm up. Its usually 20 minutes to do whatever you have to do to get ready for the strength portion and wod.

So, anyway, I come back and this new chic is like Crossfit branding central. I guess I've been a little shielded from that culture. Its kind of over the top and I'm not sure what to think. Anyway, I guess we're doing the full, regimented Crossfit thing now with group warms ups, mobility work, quotes of the day and strict timing for strength reps. The programming is still the same. I can handle all of this, but I can't take the crappy mainstream workout music....

Backsquat:
5x75%
3x85%
1x95%

Romanian Deadlifts 3x10

3 Rounds for Time
400m run with 45/25 pound plate overhead (sucks)
5 snatches 165/120 (uh, yeah, had to scale that).

 

[jmez]

3 rounds for time

5 muscle ups
10 deadlift @315
15 burpee
Run 800m
3 min rest

If you can't do muscle ups then 3 ring rows and 3 ring dips=1 muscle up

This one was a bitch

 

[Brandon Pattison]

250 burpees
28:52

 

[jmez]

21-15-9

Over head squats @95#
Double unders x4 (84,60,36)

 

[Poser]

10 minutes of mobility work on thighs and upper legs.

Warm up: 3 rounds
30 sec hand stand hold
30 sec Double Unders- jump rope
30 sec Kettlebell swings 24/16 kg

3 min technique check: shoulder press, push press, push jerk, & split jerk

Strength:
12 min working up to max:
shoulder complex:
1 push press + 1 push jerk + 1 split jerk


Metabolic Conditioning:

100 double unders
30 handstand push-ups
100 kettlebell swings 24kg (sucked)
30 ring dips (ouch)
100 double unders

 

[jmez]

Strength/Skill
Turkish Get Up

Wod
1000m row
30 pull ups
20 front squats 135#
10 wall walks
20 front squats 135#
30 pull ups
Row 1000m

 

[Poser]

"GI Jane"

100 Burpees + Pullups

 

[jmez]

Recovered from Ebola so back to the gym.

Deadlift 5 sets of three, try to work up to 90% of 1RM

5-10-15-10-5
Burpee box jumps
KBS-70#

Cash Out
20 GHD sit ups
20 hollow rocks
20 inch worms