Home

Warm-up: Single jump ropes, shoulder Press with bar only about 10 reps...weak...I felt pressed for time...get it? Pressed? :)

WOD: 3 rounds for time
- 30 Kettlebell Swings (as heavy as possible with good form) with a 30lb dumbbell.
- 20 Box Jumps (20")
- 150 Single jump rope

About 15 minutes. Had to stop for Mira's bathroom break and Audrey was crying a lot, so I didn't finish the last 75 jumps.

The Compound

Skill:  Movement review

WOD:  Partner up and complete for time:

Reps of 50-40-30-20-10 of

- Push Ups

- Sit Ups with Medicine Ball

- Squat Jumps

*Run 400m between each set.  

**Each partner must complete their reps before moving on (both complete 50 push ups each, then 50 Sit Ups each, then 50 Squat Jumps each).

***Partners can work at the same time (except for Sit Ups, which you alternate), but you can't move to the next exercise till your partner can.

Partnered with Danielle. Finished in top three teams...43ish minutes?

The Compound

Strength:  Complete the heaviest set possible:This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set. 
*Work up to the heaviest set of 3 reps possible.
***This should be a Clean set up, not a Deadlift set up


Worked mostly on power cleans since I don't have the form down. I got up to 100lbs (which was a PR from 75lbs last time). The workout wasn't too pretty though. Gotta keep working on the form (especially getting my elbows up).

WOD:  One the minute for 12 minutes complete:
- 3 Burpees
- Sprint 40 yards

Nutrition: Still doing the bulletproof coffee. Ate liver & onions, two protein shakes, sushi (a lot!)

The Compound

Skill:  Box Jump find 1rm. Made 30" box plus two 15lb plates...33"! 
Tried to add another 10lb plate but couldn't make it.

WOD:  AMRAP in 12:00:
- 7 one arm Kettlebell Snatches - RT. 26lb KB
- 7 one arm Kettlebell Snatches LT 
- 3 Box Jumps @ 65% of 1 RM Box Jump. Did 24" box.

Crossfit Football with Dev

1 x Max Reps Deadlift @ 80% of 5 RM

Warm-ups to find 1RM(?) at 205. 80% was at 175 (hard to grip and form wasn't good at all.)

5 x Max Reps Pull Ups (60 seconds rest). Round 1: 7, round 2: 9, round 3:6, round 4: 7, round 5: 7

5 x 1/2 Gasser (60 seconds rest)

The Compound

Strength:  Shoulder Press 5-5-5-3-3-3
5x52.5, 5x55, 5x57.5, 3x60, 3x62.5, 3x65. Failed on 3rd of last round...first time trying shoulder press. 

WOD: Four rounds for time of:
Run 400 meters
50 Squats

Finished in 15:35. Worked hard.

Compound Workout

WOD:  Partner Workout:
- 800m Run with Kettlebell/ Dumbbell (beginners ~44/ 26# - intermediate ~53/ 35#). Did 26lb; partner preferred it.
- 100 Power Cleans (beginners 85/55# - intermdiate (135/ 85#). We did 55lb; partner preferred it.
- 100 Burpees over the bar
- 100 Kettlebell Swings - Russian (same KB/ DB). I did 35 and partner did 26lb.
- 800m Run w/ KB/ DB

I need to work on my form for power cleans. Part of the problem is that my wrists are a little sore.

Compound Workout

Strength:  Front Squat 3-3-3-1-1-1
3x105, 3x115, 3x125, 1x135, 1x145, 1x150 (PR, but kinda fell into the rack, so not feeling like it really counts...)

WOD:  3 rounds for QUALITY:
- 500m Row / 400m Run
- 12 Deadlifts (225/155#) Did 115lbs. Go higher next time.
- 21 Box Jumps (24/20")

Compound Workout

Skill:  Double Unders or Triple Unders
With a 15:00 Running clock, post your 3 best attempts, and warm up on your Power Clean between sets.

Best attempt: single, single, double x 5

WOD:  5 Rounds for Time:
- 5 Power Cleans @ 75% 1RM (Not sure what my 1RM is. Tried 75 and it wasn't too heavy, but I had a hard time with form. Did the WOD with 65lbs)
- 10 Burpee Pullups

Compound Workout

Strength:  Push Press 3-3-3-1-1-1
3x55, 3x65, 3x70, 1x75, 1x85, 1x95

WOD:  "Small DT"
3 Rounds for time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks 

*RX 155/105# or 75% of your highest Push Press single.  Scale up to Full "DT", ONLY if you can complete it in ~10 min.

(Did 65lbs. Tried 75lbs, but the power cleans were too hard; not sure if I had the right form since it was my first time with power cleans. Finished 3 rounds in 9 minutes.)

Compound Workout

Skill:  movements review

WOD:  Partner "Danny"
With a partner, Complete as many rounds in 20 minutes as you can of:
30 Box Jump (24/20")
20 Push Press (115/ 75#)
30 Pull Ups

(Did with a partner of 3. Push press at 65 pounds. Sets of kipping pull-ups. Max 6 in a row. PR)

Compound Workout

Strength: Split Snatch 3-3-3-1-1-1
3x55, 3x65, 3x70, 1x75, 1x77.5,  1x80

WOD: For Time
- 400m Run
- 15 Split Snatch (95/65#) - alternate legs each rep
- 15 Thrusters (95/65#)
- 30 Kettlebell Swings - Russian (heaviest possible = 44lbs)
- 15 Thrusters
- 15 Split Snatch
- 400m Run

Compound Workout

Strength: Front Squat 5-5-5-3-3-3
100x5, 100x5, 115x5, 125x3, 135x3, 145x3

WOD: AMRAP in 12:00:
- 10 Deadlifts (115/75#)
- 7 Front Squats (115/75#)
- 5 Push Press (115/75#)

*Cash Out (Optional)
Run 800m OR Row 1k For Time (To be done immediately after WOD)

Compound Workout

Skill: On the minute for 15:00:
- 5-10 reps (or attempts) Double Unders or Triple Unders

WOD: For Time
- 100 Double Unders
- 30 steps Overhead Walking Lunge (45/25#)
- 30 Pull Ups
- 30 steps Overhead Walking Lunge (45/25#)
- 30 Pull Ups
- 30 steps Overhead Walking Lunge (45/25#)
- 100 Double Unders