4 rds
DB 15 squat cleans
run to stop sign

" Christy's birthday!"
1 min on, 30 sec off
2 rds
burpees
sandbags, ground to overhead
wall ball
box jumps
sit-ups
ball slams
tire flips

bench press 5-5-5-5-5

5 rds
1 min KB swing, 1 min rest
if you do not get 30 reps, 5 burpees during rest min.

"The Twelve Gifts of Christmas"

12 pull-ups
11 burpees
10 Sit ups
9 Kettlebell swings
8 push-ups
7 Box Jumps
6 Deadlift
5 Hang Clean
4 push press
3 double unders
2 dips
1 Run

21-15-9
thrusters
burpees

Deadlifts
1-1-1-1-1-1-1

AMRAP in 7 min:
7 kb swings
7 push-ups
Extra:
3 rds
5 pull-ups
10 box jumps
20 burpees

10-1
pull-up
kettlebell swing
run to fence with wt.

for time:
1000m row
80 sit-ups
60 push press
40 walking lunge
20 burpees

5 rds of:
12 deadlifts
9 hang power cleans
6 push jerks

500m row
AMRAP in 10 min:
5 push-ups
10 squats
1000m row

Shae's birthday

buy-in 70 sit-ups
AMRAP in 12 min
13 box jumps
40 ball slams

buy-out 19 sit-ups

20,30,40,50
sit-ups
jumping ball slams

at  the ZOO

AMRAP 10 min

10 sdhp
10 push press
10 lunges with the bar

at the ZOO
from CrossFit East

kb swings
goblet squats
jump ropes

50-10-100
40-10-200
30-10-300
20-10-400
10-10-500

AMRAP in 15 min:
10 box jumps
15 sit-ups
20 ball slams

at the ZOO

10-1
deadlifts
hang power clean
front squat
push press
Me:  95 lbs  19:28?
Shae: 75 lbs   23: ?

3 min work, 2 min rest
box jumps
rows
ground to overhead

1 min fun, 10 sec transition  3 rds
push press
box jumps
burpees
power cleans
rows
rest

'Cindy"

AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats

AMRAP 20 min:
20 kb swings
20 ball slams
20 sit-ups

for time:
run to stop sign and back
15 deadlifts
run
10 deadlifts

run
5 deadlifts

run
5 deadlifts

run
10 deadlifts

run
15 deadlifts

run

some work on front squats, form felt Ok. everything felt heavy.
Not feeling real well today.

AMRAP 10 min
10 thrusters  95 lbs
10 burpees
Me: 4 rds even
it felt horrible from the beginning.

AMRAP in 20 min
lap around station
10 toes to bar
10 push-ups
Blaine, Keller and I
7 rds even for me

AMRAP 12 min:
10 ring rows
15 ball slams
farmer's walk x2 shae 55lb DB. me 110
5 rds + 4rr
shae: 6rds

"Lumberjack 20"

20 Deadlifts (225lbs) Shae: 135 lbs
Run 400m 20 KB swings (2pood) shae 1.5
Run 400m
20 Overhead Squats (45lbs) 45 lbs
Run 400m
20 Burpees
Run 400m
20 Pullups Shae; 8 free, 12 blue band
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (40lbs each) 20 lbs
Run 400m
runs were to the stop sign and back
Me: 27:28
Shae: 25:47

just an easy run/sit-up day at station.

AMRAP in 12 min
7 pushpress
20 jump overs
Me:  115 lbs  9rds even
Shae: 30 lb DB  9 rds even

AMRAP in 20 min

5 kettlebell swings 2pood
10 push-ups
15 supermans
20 lunges with 45 lb plate
Me: 10 +KB+3PU
Shae: 10 +KB+2PU  1.5 pood,  25 lb plate
Blaine beat me by one stinking push-up!

At the station with Blaine:
10-9-8-7-6-5-4-3-2-1
benchpress 115 lbs
snatches  75 lbs
wallballs

"Day One"

21-15-9
DL 225#
Box Jumps
Ball Slams 20# ball
Blaine: 5:48
Me: 6:47
Shae: 5:49

10-9-8-7-6-5-4-3-2-1

OH Med Ball Toss burpee (20#)
Box Jump
12:08

8 min AMRAP

5 heavy thrusters  135 lbs
15 ball slams  20 lbs
4 rds + 3 thrusters

rnd 1 - 1:30 min work
20 secs rest
rnd 2 - 1:00 min work
20 secs rest
rnd 3 - 30 secs work
of the following exercises
100# db farmers carry (1 point for every 2 rubber mats crossed)
Sand bag burpee clean & jerk (60# bag)
"Slam Ball" horizontal tosses
GHD Situps
Row (calories)

At station with Blaine:
Planks 20 sec holds:  25, 35, 60, 70, 85, 110, 135, 160 lbs

Then AMRAP 20 mins:
5 Db snatch 50 lbs
5 handstand push-ups( pikes for me)
bearcrawl length of bay then length of engine.
7 rds - 2/3 bearcrawl

Rowing as part of the concept2 " Skeleton Crew " challenge.
31,000m in a week, starting today.

Rowed 13,761m  today.

At station w/ Blaine did the following:


1 min work w/ 20 secs rest of the following movements
Wall Ball shots (20# ball 10 foot target)
Burpees
Box Jumps
HPC w/ 95#
Dubs
2 rounds w/ 1:40 break between rnds.

Me:
WB - 15/15
Burp - 14/15
BJ - 14/17
HPC - 20/29
Dub - 14/20

Blaine:
WB - 28/20
Burp - 20/18
BJ - 19/19
HPC - 25/20
Dub - 35/35

At the station with Blaine:

"800 Fran"
21-15-9
Thrusters  95 lbs
Burpees
w/ 800 meter run each round before the Thrusters/Burpees
Blaine: 15:57
Me: 21:25
Run became too much of an active rest for me.

At The ZOO:
2 rnds of

1 min work w/ 20 secs rest of
Row
Sledge
Atlas Stone
Tire Flip
Farmers Carry
Tire Drag
Tire Toss
1:20 rest between rnds
No counting of reps, just fun!

40-30-20-10

Situp wallball shots w/ 20# ball
balls slams

5 rft of:
20 situps
30 ball slams
40 squats

At the station with Blaine;
21-15-9

Clean &Jerk  95 lbs
Box Jumps

For time:
100 single unders
100 back squats
100 push press
100 sit-ups
100 SDHP

W/ Blaine @ Station did the following:


Death By Squat Clean

1 135# squat clean on the first min, 2 cleans on the 2nd min, 3 on the 3rd....so on & so on untill you can no longer complete the lifts w/in that min.

Blaine: 7rnd w/ 5 into the 8th
Me: 5rnd w/ none in the 6th

tabata something else, sorta
cleans
push-ups
sit-ups
squats
Shae: 65 lbs
Me: 105 lbs

" The longest yard"

5 rds for time:

w/ a 1 min clock sprint from end of station property to other end (aprox 40 yards)
DL 180# AMRepsAP till 1 min is up
w/ 30 secs run backwards to start point on other side of property & rest till 30 secs expire
Score based on how many deads achived

Blaine: 20,16,12,11,12=71
Dave: 20,12,12,10.9=63

AMRAP in 15 min of:
5 hang power cleans  me-135 lbs, Shae- 85 lbs
10 stationary lunges
7 GHD sit-ups,  class did 15 ab mat

Shae: 9 -su
Me: 10 + 5 Cl

from the crossfit football site:
Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
95,115,135,145,155
good morning were not very deep, not alot of experence with heavy goodmorning.

Heavy Thrusters 12-6-6-3-3-1-1-1
Shae: 65-80-80-85-85-95-105-110
Me: 95-115-125-135-145-165-170(F)
Both of us having shoulder issues, but felt pretty good otherwise.

"Say it ain't so!"

5 burpee wall balls
200m farmer's carry  ( 1.5/1 pood KB )
110m sprint
30 box jumps ( 24"/20" )
110m sprint
200m farmer's carry
5 burpee wall balls
200 jumpropes
Shae: 10:00
Me: 10:15

"Barbara"

5 rds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min rest between sets
Did in bunker pants, coat and mask
5:31, 6:18, 7:16, 8:37, 7:44= 47:26

3 min of Tire Drag For Distance

1 min Rest
3 min of Kettle Bell Swings For Reps men: 1.5, women: 1
1 Min Rest
3 min of Rowing For Distance
Shae: 225m, 90, 653
Me: 125m, 70, 773

At the station with Cory Parott.
200m run
80 thrusters with 45 lb bar
200m run
60 push-ups
200m run
30 burpees
200m run

16:26
Cory: 14; 24

"Fight Gone Bad"

wallballs 20# men, 15# women
sumos 75# men, 55# women
box jumps 20"
push press 75# men, 55# women
row for calories
4 rds
Shae: 222
Me: 295
We planned to go 5 rds, my fault we only went 4. Shae was good to go.

Shoulder Press

1-1-1-1-1-1-1

T.J.
9-15-21 reps of:
Ring Dips
Handstand Push-ups
Push-ups

400 Meter Run

20 reps - Burpees
30 reps - Pull-ups
40 reps - 115# Front Squats
30 reps - 24" Box Jumps
20 reps - 20# Wall Ball Shots
200 Meter Walking Lunge

Power Clean
1-1-1-1-1-1-1
135, 165, 195(F), 165, 185, 205( multiple fails then success!) 205

Shae nursing a sprained ankle

AMRAP in 8 Min of:
4 - 1.5 pood Turkish Get-Ups 2L/2R
8 Toes to Bar
Shae: 4 Me: 4 + 2 TGU

10 min Rest then:

AMRAP in 8 Min of:
4 - 20# Slam Ball Slams
8 - Iron Mikes with Slam Ball Overhead
Shae: 18 + 4 slams
Me: 13 + slams + 2 IM

1000m Row - 5 min rest
500m Row - 3 min rest
800m run - 1 min rest
400m Run

Shae: 4:40, 2:10, 4:37, 1:51
Me; 3:19, 1:40, 5:24, 1:50

8 MIN TABATA OF:
115# Hang Power Cleans
22' Box Jump
Did at station, Headset issues
50, 52

Saturday Team Workout:
400m Run
100 Push-Ups
100 Sit-Ups
100 Iron Mikes
200m Broad Jump
Shae & I were King and Queen of the white board

AMRAP in 20 minutes of:
12 reps - Air Squats
9 reps - 1.5 pood KB Swing
6 reps - 24 Inch Box Jump
3 reps - Burpees"

Shae: 13
Me: 12

CrossFit Pinnacle - Ocala FL CrossFit

Deadlift
1 Rep Max
Shae: 225#
Me: 405#
WOD:
3 Rounds-Each For Time:
315# Deadlift - 15 Reps immediatly into:
50 Meter Sprint immediatly into:
AbMat Sit-Ups - 25 Reps
*3 Minute Rest in Between Rounds
Each round is timed individually, score kept will be best time out of three."

Shae: 1:40, 1:48, 1:40 @ 1353
Me: 1:44, 1:50, 2:00 @ 275#

Back Squats

3-3-3-1-1-1-1
Shae: 135,165,185,200,225,235
Me: 185,215,235,255,275,300(F), 285
WOD:
5 rounds for Time:
10 - Wall Ball Shots 20#
20 - Pull-Ups
30 - Double - Unders
Shae: 17:13  15# WB, green band, 60 singles
Me: 24:58 rx'd

clean & jerk 5-3-1
Me: 155x5, 175x3, 185x1

For time:
20 deadlifts
15 power cleans
10 hang power cleans
5 push jerk

Shae: 8:21 @ 85#
Me: 2:08 @ 135#

"Ole Willy"

AMRAP 8 min:
deadlift 225# X 5
suicide box jumps x3
ball slams x7
Shae: 6 + deads
Me: 5 + 4 deads

pinnacle

at crossfit pinnacle
800m run
30 box jumps, me 24", shae 22"
600m
20 pull-ups
400m
50 squats
200m
40 ab mat sit-ups

Shae;  17:36
me: 17:03

pinnacle

at crossfit pinnacle:
1000 m row
21-15-9
kb swings me 1.5, shae 1
thruster with bar

at station #32
4 rds for time of:
1 lap ( 400m )
21 bar thrusters
9 burpees
Colin:  15:26
Shae:  16:13
Me:  16:02

5 rds for time of:

10 burpees
20 box jumps
30 push-ups
40 squats
50 lunges

back squat 185 lbs 3 sets of 10
strict presses, 5 rep max. Did 135 bs, was my 5 rep max for sure.
Then:

"Diane"
21-15-9 reps of:

225 pound Deadlift
Handstand push-ups( Shae and I sub'd pikes)
Nick: 7:55
Colin: 10:54
Tom: 14:30
Shae: 3:50
Me: 6:00

From the Crossfit football site:
Complete 8 rounds for time of:
3 Front Squats 185 lbs( sub'd 135 lbs)

8 Strict Dips( sub'd 3 ring dips)

9:41

AMRAP in 15 min of:
7 kettlebell swings  2 pood
7 push-ups

21 rds

at the station with Nick and Colin.
400m x 8
90 seconds in between
20:31

AMRAP in 2 min :

315 lbs, 23 reps

worked on clean & jerk and snatch

later :
25 squats, push-ups, pull-ups, sit-ups
50 squats, push-ups, pull-ups, sit-ups
75 squats, 50 push-ups, 40 pull-ups, 50 sit-ups
37:27 ?

3 rds for time of:
30 Kb swings 1.5
30 burpees
30 sit-ups

16:52
shae 17:51 1 pood

For time:
155 pound Squat clean, 15 reps ( sub'd 115 lbs )
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups ( sub'd 25 2 pood swings )
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps ( sub'd 95 lbs )
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead ( no plate overhead )
37:20

back squats up to 245 lbs for 3 reps
then later;
3 rds of:
50 squats
25 hang squat cleans
10 bench dips with 45 lbs

Max deadlifts at the station

435 lbs baby!

At the station. Colin and I did a little tabata.
I did: push press 30 lb dumbells
swings 1.5 pood
sit-up
squat
Still recovering from broncitis.

Olympic lifting cert with coach B. It was outstanding!

"Griff"

nice and easy at station.

10 min of deadlifts at 275 lbs: 75
5 min of squats: 154
2 min of double-unders: 33
1 min of box jumps: 22
Total: 284

AMRAP in 20 min of:
20 sit-ups
20 squats with bar
20 lunges with bar.
6 rds + su

10 double-unders
10 one arm kettlebell swings
50 squats
400m run

2 rds 10:04

Back squats worked up to 3 work sets of 5 reps, 225, 225( #5 too shallow), 205
Deadlifts worked up to one work set of 5 at 345

At station #13.
A little circuit around the station.
10 double-unders
20 chops
5 tire flips
10 box/tire jumps
5 power cleans 135 lbs
10 kettlebell snatches 25 lbs
5 pull-ups
5 rds

From Crossfit Daytona
4 rds for time of:
25 double-unders
20 sit-ups
15 pull-ups
10 turkish get-ups 35 lbs
5 kettlebell swings 2 pood
400m
38:30
double-unders and TGU killed my time( and me )

AMRAP in 30 min of:
10 med ball cleans
15 ball slams
20 sit-ups

Shae: 21
Me:19 - 15 SU

Deadlift 3-3-3-3-3
345,375,385,345,365

21-15-9
SDHP 115 lbs
funky one-armed rows 50 lb DB
4:35

50 sit-ups
50 jump ropes
50 sit-ups
50 lunges
50 sit-ups
50 burpees
50 sit-ups
Me: 11:25
Shae: 13:14

max reps in 2 min of 135 lb squat clean thrusters: 9
tire drag across retention pond.

WOD #1
Max reps in 2 min of deadlifts
315 lbs
Nick: 38
Colin: 19
Me: 25

275 lbs
Freddie: 23

WOD #2
"baby Nate"
2 jumping muscle-ups
handstand holds 10 sec
8 kettlebell swings 2 pood
11 rds


WOD #3
"Lynne"
Five rounds for max reps of:Body weight bench press
( used 185 lbs )
Pull-ups
8/20, 8/20, 8/20, 8/20, 8/21=141

Just a little running today.
Some up and down the retention pond at church.

AMRAP in 20 min of:
5 power cleans 135 lbs
10 burpees
11 rds

"Jones Crawl"

4 rds for time of:
10 deadlifts 275 lbs
25 boxjumps ( I did 22" )
9:50

Cleans 1-1-1-1-1-1-1
135,155,185,205(F),185, 196, 201(F), 185

AMRAP in 30 min of:
20 sit-ups
15 thrusters
10 bench dips
5 box jumps

Shae: 15 lb DB, 12 rds + SU
Me: 1 pood KB, 10 rds

AMRAP in 15 min of:
5 sumos
10 push-ups
15 squats

Shae: 45 lbs 16 rds
Me: 95 lbs 15 rds + sumos

worked on muscle-ups and tire drags at station

Fight gone bad style( 1 min each, 1 min rest after all exercises, 3 rds )
sandbag/med ball lifts
pushpress
sit-ups
shuttle run
kettlebell swings

Shae: 35 lbs bag, 1 pood 310
Me: 70 lb bag, 1.5 pood 312

1/2 Cindy
used rings instead of bar
It was good, I think it will help the muscle-ups
9 + pull-ups