"1776"
1 mile run
7 rounds
7 C+J
6 burpees
135 lbs outside.

This wod was so freakin fun. The endorphins are flowing Iike you wouldn't believe. I feel he Suns rays added like 10-15 lbs. This was probably the biggest event our gym has hosted so we were like 3 to a bar.

We did a different version of "1776" today.

Partner Wod: one working, one resting

4 rounds for Time:

145 DU's (counted as 2 reps)
40 HSPU's
50 AB Mat Sit Ups
10 C2B Pull Ups
30 Box Jumps 24/20
20 Hand Release Push Ups
5 Burpees

Other than the 80 HSPU's each, it was actually much easier than I thought since it was with a partner. We had like 40 people there, so a partner WOD was a requirement because we don't have enough space to have 40 people working on a rainy day. Was a good time, though! We did a pot-luck cook out afterwards.

Got to do the entire invictus programming for today. Wish I could carve out the time to do that everyday.

A. 12min EMOM
1 - 50 DUs
2 - 1-3 Strict MUs, 1-3 kipping MUs, 1-3 Skin the Cats
3 - Kettlebell Snatch (4-6 reps each arm) (53lbs)

B. Back Squats (6x3)
- 4 seconds down, 2 second pause at bottom, 1 second up.
- 2-3% increase over last week (82% of max at this point) (285lbs)

C. Deadlifts (4 Rounds)
3 DLs to the Knee, 1 full DL
- 70-75% (315lbs)

D. 4 Rounds for Time
6 Hang Snatchs (155lbs)
8 Burpee Box Jump Overs (24")
12 C2B Pullups

E. 1 Set of 300m Sandbag carry (80-120 lbs)
we used a 75lb punching bag and carried it 400m

Bull (Hero WOD Brandon Barrett)

2 Round for time:

200 DU
50 OHS #135
50 PU
1 mile run

100 OHS @ 135 is nasty!

FYI- if you haven't seen "Fittest on Earth" movie yet, it is now on Netflix. Crossfit did an awesome job on this!

good deal. welcome to the club.

what is a reverse burpee? like lay down on your back, do a situp, stand up, jump, and repeat? That's a new one on me.

Thanks, and pretty much. Lay down, hands stretched overhead and legs extended, sit up, then jump up.

quote:

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100 OHS @ 135 is nasty!

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Yea, I didn't do it bc I was pulling a float in a 4th parade but everyone scaled it to #95.

Today's

Deadlift
9 DL every 90 sec for 4 rounds

Metcon for time

Buy in - 800 m run

3 rounds:
10 Clean & Jerks #135
10 C2B
10 Burpee

Cash out - 800 m run

DL= 245
Metcon = 25:55 Rx

Pretty basic today:

Auxiliary:
50 push-ups
100 delt flys

WOD:
21-18-15-12-9-6-3
185# Deadlift
K2E

Pretty fun. Tore my hands up big time though

Yesterday's

15' AMRAP
9 - thrusters
12 - burpees
15 - hang power clean

3 RFT
20 GHD sit up
15 back extensions

Metcon
EMOM
Odd: 10 Bench Press
Even: 12 Horizontal Ring Rows

Metcon
Death by Wall Balls #20

Results
#155; RX

19 rounds Rx

FYI - Teen going to the games did 26 rounds + 25 reps w/ #14 WB

Strict Press:
Front 4x5
Rear 4x5

5 min AMRAP:
25 double unders
10 pullups

MetCon:
4 rounds
200m run
10 box jumps
10 T2B
10 Hang Power Snatch

Yesterday.

100 thrusters for time @ 95/65.

Start with 5 pull ups and 10 push ups. Every time you break repeat the 5 pull ups and 10 push ups.

I really shouldn't have gone yesterday. I feel like I'm getting sick but went anyway. From the moment I stepped into the gym I had nothing in the tank and ended up dead last. This took forever and tool me to a really dark place. Oh well I toughed through it.

Yesterday's:
5 rounds 3:00 on/1:00 off AMRAP
5 Burpees
15 slamballs 30/20
60 ft slamball o/h shuttle run

Cash out: 400m farmer's walk 53/35
2:00 cumulative hollow body hold

This morning:
10 rounds
3 MUs
5 Bench press
8 GHDs
10 lunges
250m row

I only did 3 rounds.. My body is wore out and beat up and I need a day off.

Front squat
5x5 increase weight each set

Metcon
21-15-9
Pull ups
HSPU
Box Jumps 24"
Ring Dips

Results
135-205

13:45 Rx everything but HSPU

This mornings:

200 sit-ups
150 SDHP (53/35)
100 Box Jumps
50 Burpees

Saturday:
A. Build to a heavy set of 3 Squat Clean & Jerks
Drop back down to 65% and build to a heavy set of 2 Clean & Jerk

B. 3 Rounds:
30 Squat Cleans (115lbs)
30 C2B
800m Run

C. 215lbs:
1 Clean
3 Front Squats
2 Clean
2 Front Squats
3 Clean
1 Front Squat
4 Cleans

quote:

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Saturday:
A. Build to a heavy set of 3 Squat Clean & Jerks
Drop back down to 65% and build to a heavy set of 2 Clean & Jerk

B. 3 Rounds:
30 Squat Cleans (115lbs)
30 C2B
800m Run

C. 215lbs:
1 Clean
3 Front Squats
2 Clean
2 Front Squats
3 Clean
1 Front Squat
4 Cleans

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Good lord! B looks like a mother!

Back Squat:
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%

Front Squat:
1x5 @ 50%
3x5 @ 60%

MetCon:
4 rounds
200m run
10 pistols
10 strict press
20 situps

Snatch pull + Snatch + OHS 5(2+2+2)
increasing weight (not to exceed 80% snatch PR)

Metcon
4 Rounds for time
21 wall balls
18 pull ups
12 KB swings #53
12 HSPU

Today's Metcon:
30 cal row
3 legless rope climbs
21 front squats (135lbs)
20 cal row
2 legless rope climbs
15 front squats
10 cal row
1 legless rope climbs
9 front squats

5x2 muscle cleans for a warmup.
6x1 cleans
Worked up to 265 lbs. Felt heavy but smooth.

Metcon
3 rounds
400 m run
15 front squats @ 135
12 burpees

Sidebar

Does anyone have any goals they'd like to achieve in he gym by the end of the year?

I'd like to clean 300 lbs and snatch 200 lbs.

How about you?

Those were my exact goals at the beginning of the year. Sprained my wrist bad on a clean 10-11 weeks ago.. Just started doing clean, jerk, snatch, etc 2 weeks ago... I've lost so much strength it's depressing. I'm not really pushing to a max but 235 clean and jerk at the end of my Saturday workout was hard as fuuuuck.

Back squat
2x10 - 50% max
3x5 - 70% max
3x1 - 90% max

8' AMRAP
8 T2B
8 front squats

Bench Press, 3x8
superset w/
Decline push-ups, 3x8

3 rounds:
5 deadlift
20 wall balls

1 min rest

3 rounds:
5 deadlift
15 KB swings

1 min rest

3 rounds:
5 deadlift
10 box jumps

Saw a guy I went to A&M with post this one online. Really Cool


"Dallas 5"
Buy In: 50 Burpees
5 rounds for time:
10 DL (275/185)
10 HSPU's
10 BMU's (scaled to pull ups)
10 Box Jumps (30/24)
10 T2B
Cash Out: 50 Burpees

Metcon:
1 Mile For Time
Immediately followed by
4 Rounds
10 HSPU
20 C2B
40 Kettlebell Lunges (53lbs)

we stopped at 3 rounds because we were running low on time. fml it was bad.

Skills day- Work on pull ups Kipping & butterfly

Max effort pull 3 rounds (1 min on, 30 sec rest)

Metcon
for time

21 squat clean
15 thrusters
9 clean & jerks

@45% of your squat clean

Partner Wod:

10 Rounds for Time:

10 Hanging Snatch
10 OHS
10 PC
10 Thrusters
10 SDLHP

95RX




Wasn't too bad except I had difficulty with the 95# on the hanging snatch.

quote:

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10 SDLHP

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Alright... You're gonna have to decode this one for me.

Sumo deadlift high pull