200128

Tuesday 200128
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.

185-205-215-225-225-235-245-250-235
No SLIPS.

Warm-up 10:00 row: 2266m, 2:12.3/500m

200127

Row 30 minutes
7060m, 2:07.4/500m

200126

Fat Biking at CamRock
Distance: 6.03 miles
Time: 1:10:51. 5.1 mph avg.
Elevation Gain: 292 ft.

200125

Saturday 200125
3 rounds for time of:
Row 500 meters
12 muscle-ups

scaled:
12 pull-ups/12 ring dips

Time: 12:19
Row: 1:58.2, 1:59.3, 1:54.0

Warm-up 10:00 row: 2168m, 2:18.3/500m
Cool-down 10:00 row: 2232m, 2:14.4/500m

200124

Friday 200124
Lunge 400 meters

Time 12:07, 306 steps

120306: 13:15, 356 steps
110725: 11:32, 348 steps
110215: 14:20
100826: 15:02, 348 steps

Warm-up 10:00 row: 2315m, 2:09.5/500m
Cool-down 10:00 row: 2219m, 2:17.5/500m

200123

Thursday 200116
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.

3+3+6+6+9+9+12+12+15+15+11=101 reps

171003: 104 reps

Warm-up 10 minute row: 2320, 2:09.3/500m
Cool-down 10 minute row: 2181, 2:17.5/500m

200121

Fat Biking at Moundview Park
Distance: 9.24 miles
Time: 1:08:31. 8.1 mph avg.
Elevation Gain: 322 ft.

200119

Fat Biking at Quarry Ridge.
Distance: 6 miles approximate, not timed

200117

Bullet Point Open Workout 20.4
"Equifinality"

AMRAP 12:00
100 Pull Ups
100 Goblet Squats (35/26)
100 Single Arm KB Hang Snatch (35/26)
100 Handstand Push Ups
100 KB Burpee Deadlift (35/26)
*Movements can be completed in any order
**Reps can be broken up in any way

100 goblet squats + 100 hang snatches + 10 burpee deadlifts + 26 pull-ups
236 reps.

Warm-up 10 minute row: 2370m, 2:06.5/500m

200116

Row 30 minutes
7436m, 2:01.0/500m

200114

Row 20 minutes
4559m, 2:11.6/500m

200113

Tuesday 160927
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Scaled to: 315 lbs.
7 rounds + 1 deadlift

160927: 6 rounds + 1 deadlift, 305 lbs.

Warm-up 10 minute row: 2326, 2:08.9/500m
Cool-down 10 minute row: 2176, 2:17.8/500m

200112

Sunday 200112
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

1:57
2:04
2:20
1:48

On spin bike, gear 14, 14, 16, 11. 29.4 mph avg.

160902: 2:20, 2:23, 2:24, 2:25. Hybrid bike. 27.2 mph avg.

Warm-up 10 minute spin bike: 4.5 miles
Cool-down 10 minute spin bike: 4.0 miles

200111

Bullet Point Open Workout 20.2
"30 for 30"
For time:
30 Clean and Jerks (135/95)
30 Box Overs 20″

Time: 5:20

CrossFit Warm-Up
3 rounds of:
0:30 Samson Stretch L/R
5 overhead squats, 30 lb.
5back extensions
5 GHD sit-ups
5 pull-ups
5 ring dips

Warm-up 10 minute row: 2256m, 2:12.9/500m
Cool-down 10 minute row: 2186m 2:17.2/500m

200108

Row 30 minutes
6853m, 2:11.3/500m

200107

Bullet Point Open Workout 20.2
"The Black Night Rises"
For Total Weight:
20 Rep Max Back Squat
1 Rep Max Front Squat
Time Cap: 10 Minutes

205+245=450 lbs.

Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2305m 2:10.1/500m

200106

“Double Zero”
AMRAP 15:
15/12 Calorie Bike Erg
30 Russian Kettlebell Swings (70/53)
90 Single Unders

4 rounds.

Warm-up 10 minute row: 2391m, 2:05.4/500m

200104

Row 30 minutes
6712m, 2:14.0/500m

200103

Bullet Point Open Workout 20.1
"It's A Trap"
10 Rounds for time (25 minute Time-cap)
1 Minute of Erg*
9 Dumbbell Thruster (50/35)
20 Double-unders
* Athlete's choice Concept2 Bike Erg, Ski Erg, Rower

Score:
1a. Total time to complete, or number of reps + distance completed in the time-cap
1b. Total meters accrued on the erg of choice, if Bike Erg is used divide meters by 2

Scaled: 35 lbs/20 single-unders
Time: 22:45
Distance: 2684m, 1:51.7/500m
Splits: 282+274+271+272+268+267+264+263+261+262

Warm-up 10 minute row: 2340m, 2:08.2/500m
Cool-down 10 minute row: 2253m 2:13.1/500m

200102

“Side Hustle”
AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row

Subbed 400m run.
4 rounds. (3:39, 3:40, 3:52, 3:50)

Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2238m 2:14.0/500m