Thursday, January 31, 2019

190131

Wednesday 190130
Run or row 5,000 m
Whichever sounds worse.

Row: 21:08

Wednesday, January 30, 2019

190130

60 minutes Spin Bike with with hills.
26.5 miles.

Monday, January 28, 2019

190128

Sunday 190127
3 rounds for time of:
15 squat cleans
15 ring dips

Men: 135 lb.
Women: 95 lb.

Time: 13:21

Warm-up 10 minute row: 2513m, 1:59.3/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m

Saturday, January 26, 2019

190126

Saturday 190126
Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

90+90+88=268

Warm-up 10 minute row: 2392m, 2:05.4/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m

Friday, January 25, 2019

190125

Friday 190125
Clean and jerk 1-1-1-1-1-1-1 reps

135-145-155-165-175-185-195(f)

181218: 145-155-165-175-185-195-205
180526: 135-145-155-165-175-185-190(f)-135.
160417: 175+185+195+185+190+185+185=1300

Warm-up 10 minute row: 2517m, 1:59.1/500m
Cool-down 10 minute row: 2343m, 2:08.0/500m

Thursday, January 24, 2019

190124

AMRAP 20 Minutes
20 American Kettlebell Swings (1.5 Pood / 1 Pood)
20 burpees
400m run

4 rounds + 20 kbs + 3 burpees

Warm-up 10 minute row: 2382m, 1:05.9/500m
Cool-down 10 minute row: 2267m, 2:12.3/500m

Tuesday, January 22, 2019

190122

Tuesday 190122
3 rounds for time of:
1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row

Time: 22:50. L-sit holds on rings. Handstand against wall.

Warm-up 10 minute row: 2521m, 1:59.0/500m
Cool-down 10 minute row: 2415m, 2:04.2/500m

Sunday, January 20, 2019

190120

“Road Rash”
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Pull-ups
20/14 Calorie Bike

Subbed 20 calorie row. Hang power cleans and jerks Finished each round with with more than 1:53 on the clock. Finished strong.

Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2406m, 2:04.6/500m

Saturday, January 19, 2019

190119

Friday 190118
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Back squat: 315
Press: 145
Deadlift: 375

Total: 835 lbs.

180804: 820 lbs.
180105: 765 lbs.
101028: 802.5 lbs.
100729: 765 lbs.
100510: 725 lbs.
091109: 675 lbs.

Warm-up 10 minute row: 2369, 2:06.6/500m
Cool-down 10 minute row: 2413, 2:04.3/500m

Friday, January 18, 2019

190118

Thursday 190117
Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m

Time: 30:41. Rows: 7:57.6, 3:57.8, 1:56

Warm-up 10 minute row: 2405m, 2:04.7/500m

Tuesday, January 15, 2019

190115

AMRAP 20 minutes:
Row 500m
30 Russian Kettlebell swings, 2 pood

5 rounds + 435m

Warm-up 10 minute row: 2365m, 2:06.8/500m

Sunday, January 13, 2019

190113

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

Time: 3:23

160405: 3:15
120701: 6:57

Warm-up 10 minute row: 2403, 2:04.8/500m
Cool-down 10 minute row: 2340, 2:08.2/500m

Saturday, January 12, 2019

190112

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:
kettlebell swings
burpees

1.5 pood.
Time: 15:05

141105: 14:32
131120: 15:05
120819: 16:29
120606: 14:56
120304: 17:38
111225: 17:46

Warm-up 10 minute row: 2513, 2:09.3/500m
Cool-down 10 minute row: 2296, 2:10.6/500m

Friday, January 11, 2019

190111

Friday 190111
Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats

13 rounds + 4 strict pull-ups

Warm-up 10 minute row: 2537m, 1:58.2/500m

Tuesday, January 8, 2019

190108

Thursday 190103
Deadlift 5-3-3-1-1-1 reps.
Then, practice slowly descending from a handstand.

275-305-335-355-365-375

Warm-up 10 minute row: 2528m, 1:58.6/500m

Monday, January 7, 2019

190107

Monday 190107
21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs

Scaled to kipping pull-ups
Time: 11:07

Warm-up 10 minute row: 2554, 1:57.4/500m
Cool-down 10 minute row: 2309, 2:09.9/500m

Saturday, January 5, 2019

190105

Run: 6.79 miles
Time: 1:04:55

Friday, January 4, 2019

190104

Wednesday 190102
For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters

Men: 65 lb.
Women: 45 lb.

Time: 10:09

Row 1: 3:39.4, 1:49.7/500m
Row 2: 3:46.3, 1:53.1/500m

Wednesday, January 2, 2019

190102

Tuesday 190101
Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

8 rounds + 9 pull-ups. Started at 1-2-3.

Warm-up 10 minute row: 2522, 1:58.9/500m
Cool-down 10 minute row: 2324, 2:09.0/500m

Tuesday, January 1, 2019

190101

Sunday 181230
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb.
Women: 105 lb.

Scaled to 115 lb. and 15 calorie row for double-unders.
6 rounds + 1 squat snatch + 2 clean and jerks

Warm-up 10 minute row: 2445, 2:02.6/500m
Cool-down 10 minute row: 2464, 2:01.7/500m