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

At station #12

heavy lunges 5 steps per leg
in gear, with pack then:
45 lb bar, 95 lbs 115 lbs, 133 lbs
Then in gear:
25 pull-ups
25 push-ups
50 sit-ups( no pack)
50 squats
12:00

At station with Smiley, Colin, Nick, and Freddie
worked on some snatches and overhead squats then:

AMRAP in 8 min of:

kettlebell swings, 2 pood 8 reps
boxjumps 22" 12 reps

7 rds + swings

AMRAP in 20 min of:
10 push-ups
20 sit-ups
30 jumpropes

Shae: 12 - 6 jumps
Me: 14 even

AMRAP in 20 min of:
5 boxjumps
10 deadlifts
run to log and back

Shae: 115 lbs 11 rds
Me: 205 lbs 10 rds + jumps
Shae and My back was TIGHT!