160430

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:
kettlebell swings, 1.5 pood
box jumps, 24"

Time: 14:09

Warm-up 10 minute row: 2345, 2:07.9/500m
Cool-down 10 minute row: 2287, 2:11.1/500m

160427

Wednesday 160427
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
185-lb. deadlifts

3-1 singles.
Time: 13:34

Warm-up 10 minute row: 2338, 2:08.3/500m
Cool-down 10 minute row: 2215, 2:15.4/500m

160426

Sunday 160424
4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories

Rest 3 minutes between rounds.

10 foot wall ball target.
27-28-22-30 calories

Warm-up 10 minute row: 2364, 2:06.9/500m
Cool-down 10 minute row: 2282, 2:11.4/500m

160425

Saturday 160423
Shoulder press 3-3-3-3-3-3-3 reps

120-125-130-135-135-135-135

Warm-up 10 minute row: 2359, 2:07.2/500m
Cool-down 10 minute row: 2362, 2:07.0/500m

160423

Rountree Branch 10k run with Walter and Gaile. Un-timed, but good times

160422

Wednesday 160420
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

20 minutes + 1 155lb thruster.

Warm-up 10 minute row: 2353, 2:07.4/500m
Cool-down 10 minute row: 2249, 2:13.3/500m

160421

“Marathon Monday”
2 Rounds for Time
400 Meter Run
26 Hand Release Push Ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit Ups
400 Meter Run
26 Hip Extensions
400 Meter Run
26 Double Unders
400 Meter Run
26 Box Jumps (24/20)

Subbed 2:1 single unders for double unders.

Time: 35:23 (16:58, 18:25)

160419

Tuesday 160419
"Taylor"
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.

No vest, burpee chest to bar pull-ups instead of burpee muscle-ups.
Time: 10:30 (2:34, 2:43, 2:36, 2:34)

Warm-up 10 minute row: 2351, 2:07.6/500m
Cool-down 10 minute row: 2341, 2:08.1/500m

160418

Monday 160418
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS: 135-145-155-165-165 (no bumpers didn't feel safe attempting higher)
FS: 225-235-245-255-265
BS: 275-285-295-305-315

Total: 3465 lbs

110916: 2475 lbs

100302: 2045 lbs

160417

Tuesday 160412
Clean and jerk 1-1-1-1-1-1-1 reps

175+185+195+185+190+185+185=1300

Warm-up 10 minute row: 2387, 2:05.6/500m
Cool-down 10 minute row: 2356, 2:07.3/500m

160415

Bike M-Hill x 2. 21.27 miles ascent 689 feet: 1:24:23, 15.1 mph

160414

Friday 160408
Deadlift 1-1-1-1-1-1-1 reps

315+345+355+365+375+385+395=2535 lbs

Cool-down 10 minute row: 2258, 2:12.8/500m

160412

160411
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

16 rounds + 11 pull-ups. Started breaking into two sets at 12.

141219: 14 rounds + 12 pull-ups. Started breaking into two sets at 8.
130305: 11 rounds + 10 pull-ups in the 12th round.
110724: 11 rounds + 11 pull-ups in the 12th round. (done on rings)
101007: 12 rounds + 11 pull-ups.
091110: 8 rounds + 7 pull-ups

Warm-up 10 minute row: 2402, 2:04.9/500m
Cool-down 10 minute row: 2283, 2:11.4/500m

160411

Sunday 160410
"Maupin"
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

Time: 39:56 (7:47, 9:44, 11:23, 11:00)

160409

4.5 mile trail run, easy pace. Time: 40:06

160408

“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5/1 pood
12 Pull ups

Time: 8:17 (2:32, 2:52, 2:53)

140725: 9:06 (2:55, 3:06, 3:04)
130221: 9:36
120321: 11:39
120107: 10:28
110818: 12:31

Warm-up 10 minute row: 2407m, 2:04.6/500m
Cool-down 10 minute row: 2287m 2:11.1/500m

160507

Wednesday 160406
Row 2,000 meters

Time: 7:05.8, 1:46.4/500m

Warm-up 10 minute row: 2357m, 2:13.5/500m
Cool-down 10 minute row: 2246m, 2:08.4/500m

160405

Sunday 160403:
Grace
For time:
135 pound Clean and Jerk, 30 reps

Time: 3:15

120701: 6:57

Warm-up 10 minute row: 2421m, 2:03.9/500m
Cool-down 10 minute row: 2335m, 2:08.4/500m

160403

For Time:
10 Wall Walks
then 5 rounds:
3 hang power cleans (95/65)
6 front squats (95/65)
9 shoulder to overhead (95/65)
5 pull-ups
10 push-ups
15 air squats
then:
100 double-unders

200 singles.
Time: 19:23

Warm-up 10 minute row: 2357m, 2:07.2/500m
Cool-down 10 minute row: 2217m, 2:15.3/500m

160402

CrossFit Games Open 16.4 - Scaled
As many reps as possible in 13 mins of:
55 Deadlifts, 135/95 lbs
55 Wall Balls, 20/10 lbs, 9/9 ft
55 Row Calories
55 Push-up (hand release)

55+55+55+55+23=243 reps

Warm-up 10 minute row: 2356m, 2:07.3/500m