Friday Feb 21 - OHS, Strict/Push Press, Push Jerk, Bar Facing Burpees

SKILL:
Goat Practice for 20 minutes.
Time to unsuck at something we suck at!!

WOD:
For Time:
Buy-In:
10 OHS @ 115/75# (65#)

then…

15 Strict Press 115/75# (55#)
30 Bar Facing Burpees
15 Push Press 115/75# (55#)
20 Bar Facing Burpees
15 Push Jerks 115/75# (55#)
10 Bar Facing Burpees

13:38 was my time. Burpees slowed me wayyyy down. As did taking off weight in the middle of my strict press. 

Thursday Feb 20 - Power snatch, Hang snatch, Toes 2 Bar, Ring Dips

Skill:

Burgener Warm-Up

SWOD:
Power Snatch
1×8 @ 60%
1×8 @ 70%
2×4 @ 75%
1×6 @ 80%

I think I did my 80% at 70#. I haven't found my max snatch yet so I was guessing. 

WOD:
16 min AMRAP
400m run
9 Hang Snatch @ 95/65# (65#)
12 Toes 2 Bar
15 Ring Dips

I only got 2 full rounds and 12 reps into the 3rd round. BUT I did RX weight snatch and true toes to bar. Ring dips I still had to use a band, (used red/black together). I was proud of what I did for doing it "almost" RX. 

Wednesday Feb 19 - Bring Sally Up, KB Thrusters, Box Jumps

SWOD:

“Bring Sally Up” with Front Squats!!

Front Squats @ 95/65#

Did the RX weight of 65...didn't finish it all but I feel like I did pretty much as good as everyone else.

WOD:

For Time:

21-15-9

KB Thrusters 55/35# (25#)

Burpee Box Jumps 24/20″

Took 10:13. Hate some thrusters.

Monday February 17 - "DT"

Mobility Monday:

Hip
WOD:

Tomorrow is President’s Day, and we will use any excuse to take on the task of a HERO WOD:

“DT”

5 RFT

12 Deadlifts @ 155/115#

9 Hang Power Cleans @ 155/115#

6 Push Jerk @ 155/115#

Finished this at 12:53 at 75#. Definitely tougher than it looks on paper. 

week of Feb 9-14

I didn't write down my results :( and I had my front squat 1RM but accidentally deleted it and don't remember what it was. I know it was more than 100 b/c I still have the 1 from the results but I don't remember

Friday Feb 7, 2014 partner WOD

Skill:
Double Unders
WOD:
Partner Party Friday!
Partner WOD
18 min AMRAP
(Partners can split the work however they choose, but both partners must complete 10 at least ten reps of each movement. i.e. one partner must do 10 reps and the other partner can finish out the exercise by completing the remaining 40 reps.)
(One partner is resting while the other is working, except during the Pull-Ups, one partner is doing the Pull-Ups while the other partner dead hangs. Also except during the HR-Push-Ups, both partners will perform the movement simultaneously and give each other a double high fives during the “hand release”.)
50 Double Unders
50 Pull-Ups w/ Dead Hang
50 Thrusters @ 95/65#
50 HR Push-Ups
50 Deadlifts @ 95/65#
50 Lateral Bar Burpees ( 2 foot take-off is required.)

This was such a fun WOD. Jess and I did it together and finished 1 round plus 118 reps. We did 65# thrusters and deadlifts.

Thursday Feb. 6, 2014 Snatch Press

Skill:
Rope Climb
SWOD:
OHS + Snatch Press
1×5+1 @ 60%
2×5+1 @ 65%
2×5+1 @ 75%
2×5+1 @ 85%
WOD:
2 RFT
40 Sit-Ups
30 Box Jumps @ 24/20″
20 Pistols (10 each leg, Scaled by lowering yourself to a 20″ bench or box)
10 OH Barbell Lunges @ 95/65# (55#)

10:02 was my time. Scaled pistols on the box.

Wednesday Feb 5, 2014 Snatch

Skill:
Burgener Warm-Up
SWOD:
10 min EMOM of :
1st Pull Snatch x 1
Power Snatch x 1
Hang Squat Snatch x 1
(65#)
WOD:
For Time:
21-18-15-12-9-6-3
Power Snatch @ 75/55# (I'm pretty sure I started at RX and then went to 35#)
Toes 2 Bar

Took 13:58

Tuesday Feb 4, 2014 SDLHP, KB Swings, Wall Balls

Skill:
SDLHP w/ Kettle Bell
SWOD:
10 min EMOM
4 SDLHP w/ Kettle Bell @ 55/35# (35#)
WOD:
4 RFT
25 KB Swings 55/35#
25 Wall Balls 20/14#
18 min Cap

RX - 13:22

Monday Feb 3, 2014 Power Clean/Burpee Pull Ups

I'm way behind on posting these and don't remember my SWOD weights for the most part :( I'll try to be better.

Skill:
HSPU
SWOD:
Back Squat
10×3 @ 80%
WOD:
21-15-9
Power Clean and Jerk @ 155/105#  (65#)
Burpee Pull-Ups

Took me 14:20 to finish this one :(

Fri. Jan 31 - Bear Complex, HSPU, Burden Run

SWOD:
8min EMOM of:
2 Bear Complex (Did this at 65#. It hurt, but I think I could probably have done 70#)
Challenging Weight (but technique must be perfect or near perfect.)

WOD:

18 min AMRAP
3,6,9,12,15…..
HSPU
200m Burden Run (14# ball)

I finished 8 full rounds (through 24) and then got all 27 of my next hspu (on the box)

This one had me cramping all over. Great, great workout.

Thurs. Jan 30

SKILL:
Kipping Pull-Ups

SWOD:
3   1:00 min rounds of Max Effort Pull-Ups

WOD:
“Crazy 8′s”
8 RFT
8 Hang Snatches 95/65# (45#)
8 Wall Ball Sit-Ups 20/14# (14#)
8 Front Rack Lunges 95/65# (45#)
8 Knees 2 Elbows

20 min Cap

It took me the full 20 mins :( I got 7 full rounds and 2 hang snatches. 

Wed. Jan 29 - CrossFit Total

SKILL:
Med Ball Cleans

SWOD:
“CrossFit Total”
1RM Back Squat (140#)
1RM Shoulder Press (70#)
1RM Deadlift (165#)

So my CrossFit Total is 375#

WOD:

TABATA TIME
1. Burpees - total of 47
2. Box Jumps 24/20″ - 54
3. HR Push-Ups - 68
4. Med Ball Cleans 20/14# - 36

Total reps was 205.

This was such a fun SWOD. I've been wanting to get a couple of my 1RMs and this knocked out 3. Deadlifts are so frustrating to me. I feel like I should be able to do way more. Definitely one I need to work on. But I am thankful that I can finally do more than my own weight. 

Tue Jan 28, Strick Press, Push Press, KB Swings...

SKILL:
Strict Press and Push Press

SWOD:
Strict Press
1×8 @ 60% (35#)
1×6 @ 70% (55#)
1×2 @ 80% (65#)
4×1 @ 90% -  (70#)

WOD:
6 min AMRAP

10 Push Press @ 115/95# (55#) *and the second round, I dropped this on my head...so the rest of the WOD was a little shaky)
20 DU’s

then..

5 min AMRAP
10 Pull-Ups (green band)
10 KB Swings 55/35# (35#)

then…

4 min AMRAP
10 Wall Balls 20/14# (14#)
10 Sit-Ups

I got 215 reps for this WOD. After dropping the bar on my head and taking a few seconds off to recover, I feel okay about this number.