More squats; power cleans

Well, more squats today.

Buy in: Five max reps power clean; reps meaning the bar is touch and go on the ground and your hands stay in contact with the bar the whole way.

Managed to 5 @ 165 lbs and 3 @ 185 lbs. The 185 lbs was also a PR.

WOD

• 100 Squats
• 6 Push Press, 6 KB Swings
• 80 Squats
• 8 SDLHP, 8 KB Swings
• 60 Squats
• 10 Push Press, 10 KB Swings
• 40 Squats
• 12 SDLHP, 12 KB Swings
• 20 Squats
• 14 Push Press, 14 Kb Swings

*weight for the Push Press is 70% of your 1 rep max (so 115lbs for me)
* KB weight 32 kg/24 kg

Time = 15:38. Crushed it.

Chelsea

Did Chelsea today, but did ring-rows on account of sore hands: Every minute on the minute for 30 minutes:

• 5 x ring rows (should be pull-ups)
• 10 x push ups
• 15 squats

I did all ring rows and squats as prescribed; had to do sets of 8 for the push-ups after round 8 or so.

Also PR'd my max thruster: Went from 145lbs to 160lbs.

Team WOD: Grace, Isabel and Karen go for a run

Really creative team WOD today that was basically a mixture of Grace, Isabel and Karen--plus a whole lotta running and even a partner carry. Very happy with how I felt doing the 135lbs Grace lifts.

Daniel FAIL

Didn't quite make it through Daniel today, finished 9 shy of 100 pull-ups. It would have been ~30 minutes. Fully prescribed :-)

Dynamic effort lifts

BUY IN - STRENGTH - BENCH PRESS

5 reps@ 75%, 3 reps@ 85%, AMRAP@ 95%

*all percentages are of "working weight" which is 90% of 1 rep max.

WOD

• Box Jumps
• Squat Jumps
• Double Unders

reps of 21-15-9-6

Time: 6:00

CASH OUT - Dynamic Effort Lift - Bench Press

12 sets of 2 reps @ 50% of your 1 rep max.

12 sets of 2 reps starting each set every 30s. Each set should take about 8-10 seconds, you’ll then have 20 seconds to rest. The workout will take 6 minutes

Deadlift day

BUY IN : STRENGTH - DEADLIFT

5 reps@ 75% , 3 reps@ 85%, AMRAP@ 95%

*all of these percentages are calculated off your working weight- 90% of 1 rep max.

WOD: reps of 15,12,9,6

• Sumo Deadlift Highpull
• Pull ups

*The weight for this WOD will be 25% of your 1 rep max Deadlift with a MINIMUM of 65lbs/45lbs.

Time = 7:07

CASH OUT :10 reps GHD Raises, 10 reps Toes to Bar (STRICT)
3 times for quality

Sunday morning cruelty

WOD: 21, 18, 15, 12, 9, 6, 3 reps each of:

• Back squats (135 lbs)
• Kettle Bell swings (24 kilo)
• 200m run between each round

Time = 18:59. I think my lungs exploded.

Lifting stuff overhead

BUY IN : 5 minutes of muscle up practice.

WOD = Five rounds of:

• 15 Box Jumps
• 12 Overhead Squats
• 9 Ring Dips
• 200 m Sprint

*weight for this workout is 60% of your 1 rep max Overhead Squat.

Time = 17:21 lifting 70 lbs.

Kinda sorta Mini DT

BUY IN : Strength- Back Squat

3 reps@ 70% , 3 reps@ 80%, AMRAP@ 90% - remember all these percentages are calculated of your "working weight" which is 90% of your 1 rep max

WOD: "Mini DT": Five rounds:

• 7 Deadlifts
• 7 Hanging Power Cleans
• 7 Front Squats
• 7 Push Press/Jerk

Finish with 800m run immediately after completion of round 5.

* the weight for this workout is 70% of your 1 rep max Push Press/Jerk, whichever is higher.

Time = 14:42 lifting 115lbs.

CASH OUT : 3 minutes in the bottom of the squat. 3-5 minutes stretching.

Tabata mash-up

"TABATA MASH UP"

• Pull ups (low score = 5)
• Push ups (low score = 6)
• Sit ups (low score = 12)
• Squats (low score = 18)

A full TABATA of each movement with 1 minute REST between each.

This WOD is scored by the lowest number of reps for each movement.

CASH OUT : 10 skin the cats on the rings

Saturday partner WOD

WOD

In teams of 2 complete the following total reps: 4 Rounds of:

• 40 Sumo Deadlift HighPulls*
• 40 Push Press*
• 400 m run with Box Jump Overs
• 40 Tire Slams with sledgehammer

The weight for the workout is 70% of your 1 rep max PRESS.

Deadlift strength work + WOD

BUY IN : Deadlift - 3 reps @ 70%, 3 reps @ 80%, AMRAP @ 90 % - record your numbers.

WOD

400 m run

as many rounds as possible in 5 minutes of :

15 Deadlifts *
15 Push ups

finish with a

400 m run

*weight for the dealift is 40% of your 5 rep max.

you will have 2 seperate scores for this workout:

1) total time minus 5 minutes

2) total number of rounds of the AMRAP.

*make sure you look at the clock when you get in from the run....do the AMRAP for 5 minutes then leave on the second run.

Strength work + muscle ups, front squats, TtB, jumping squats

Started off with a bit of strength work, namely strict presses. Managed to do 7 x 105 lbs consecutively.

WOD: Five rounds of:

• 5 x muscle ups (I did a scaled version)
• 10 x front squats (135 lbs)
• 15 x toes to bar
• 20 jumping squats

Time: 19:11

Crazy CrossFit Ab Workout

Can't say I enjoyed this one:

BUY IN

Back Squat 5 reps at 65%, 5 reps at 75%, AMRAP 85%

WOD

Three rounds for time of:

• 60 seconds L-sit
• 45 pound barbell Good mornings, 30 reps
• 60 Abmat sit-ups
• 25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest. For the Abmat sit-ups, feet un-anchored with soles together.

CASH OUT

AMRAP Chest to bar pull ups

Saturday partner WOD: Med Ball Madness

PARTNER WOD

With a continuous clock running each partner must complete four rounds, alternating exercises of:

• 400m run with med ball (20/12)
• AMRAP clean and jerks (135/95) (while one partner is running the other is doing clean and jerks)

When you finish a total of four rounds: 400m partner med ball thruster

When you're back from your run, with one person working at a time AMRAP KB swings unbroken....as soon as you break them you must stop counting reps.

Score is number of seconds to complete the workout minus total number of clean and jerk reps and KB swings. Low score wins.

Strength work + power snatches/pull-ups/push-ups

Bench press work today: 5 reps each of 65/75/85% of our max (which for me is 145 lbs), so I did 95/110/125 lbs.

WOD:

Start with:

• 50 x double unders

Four rounds of:

• 7 x power snatches (125lbs) - I did 115 lbs, which surprised me, I thought I could do 125, but it was too heavy
• 10 x pull-ups
• 25 x push-ups

Finish with:

• 50 x double-unders

Time: 22:40