Wednesday July 23

Front squat 2-2-2-2-2

As many rounds in 10 minutes:
10 - walking lunges with a sandbag shouldered 77lb
2 - Mu's or 6 pullups /6 ring dips
10 - situps


I thought this was a fun one, Squat numbers were 135, 165, 185, 205, 215 (1rep)
Got up to the 215 but failed on the second attempt but i think that might be a PR for me with front squat so im not complaining. As for the 10minute blaster i got off 5rounds, but did at least 20rounds worth of failed muscle ups lol. They were not pretty and I struggled with them but it will just give me something to work on for the future

Tuesday July 22

12-11-10-9-8-7-6-5-4-3-2-1

Box Jump
DB Power Clean 45lbs
Pushups
Pullups
K2E

Time as Rx'd was 18:49. I wanted to try and keep up with Reilly but he flew threw this one and finished in 15something so it just wasnt happening. I actually jumped on the box instead of doing step ups which is a first for me in a really long time so that felt good at least.

Monday July 21

Row 500m @ 2 min pace 50 box step ups

Row 500m @ 2 min pace 20 hanging cleans 95/65lb

Row 500m @ 2 min pace 25 ring dips

3 Rounds 8 pullups 8 goblet squats 55/35lb 8 situps 8 pushup 8 K2E

All I remember from this is having just woke up from a nap and walking into crossfit and everyone was already going so I had to jump right on a rower still half asleep and have my heart rate go from zero to a 140 in 0.2seconds. Not fun at all but I did manage to get it all done.

Thursday July 17

5 Rounds

7 L Pullups
125m Row
7 Hanging DB power cleans 45lbs
10 SandBag Get ups

Did this one at 7am with very sore legs but managed to work my way through it. SandBags were definitely the hardest though

Tuesday July 14

7 Rounds

12 - Back squats loading is Body weight

12 - Ring dips

1 - Rope climb

I must say I was surprised at how easy i was able to climb the rope but not surprised in the slightest at how difficult the squats were. I had riley right on my ass the entire time pushing me to go faster so i really had to work. My body weight was 158lbs so i loaded 160 to the bar. Its now two days later and my legs still feel dead and the stairs in my house feel like they go on forever.

Monday July 14

7 Rounds

Snatch deadlift+Hang power snatch+OHS+Behind the neck pressrepeat this sequence 5x total

In between each round do 10 ab wheel rollouts

I used 86lbs for this work out and flew right through it. I was liking the OHS as i keep improving at them.

I ended up staying for the bootcamp work out as well which was a ladder

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

Pullups

Box Jumps

35lb DB snatch

Burpees

Nice short ass kicker that i managed to fly right through as well, my legs felt most tired of all

Saturday July 12

20 Rounds

5 -Power cleans 135/95lb

7 - Burpees

200m run

This was a partner work out, I went with Aimee and we managed to keep a good pace. I never got super tired but the run immediately followed by the burpees got my heart rate up real good