April 22

Exercise:

1000M row - 3:30
Max Push Jerk - 260#
Max Wall Ball - 30

then:

Team WOD:

100 Thrusters (55#)
Bag run
75 Dumbell Snatch
Tire Flips
50 Ring Dips
Bag Run
25 Pistols
Tire Flips

16:?

April 20

Exercise:

In teams of 2 complete:
4 Rounds of
500M row
20 Dumbbell Cleans (40#)
20 DB Swings
20 DB Snatch
then:
250ft Tire Flips

Time - 35:00

One Rep Max Clean and Thrust

April 14

CrossFit Total

1 Rep Max of:

Back Squat
Shoulder Press
Deadlift

315/165/390(pr)

Total - 870

Set a Personal Record for my Deadlift!!

April 13

Exercise:

Gymnastics Class:
Gymnastics warm up
Wrist hangs on bar (60 sec)
Toes-to-bar x 20
Windshield wipers x 30
Strict pull ups + pull overs
Bear walks + 12 Diamond Push ups
Handstand warm ups
Handstand Scissor kicks
Handstand walks forward + backwards
Scooters (10# DB) forward + backwards
Handstand holds (facing wall) 60 sec

Then:

Heavy Fran:
21-15-9 Thrusters (135#)
Pull Ups (Chest to bar)

8:39 Rx

April 12

Exercise:

Oly: Snatch Balance - 195/200/205#
then:
1-5 min Hang Snatch x3 (85#)
5-10 min "" x3 (95#)

then: WOD

For time: 500 M row, 150 Double Unders, 50 Burpees

April 9

Exercise:

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

1.5 x BW Deadlift
1 x BW Bench Press
3/4 x BW Clean

170#'s (225, 175, 127)

16:51 Rx

April 8

Exercise:

Gymnastics -
Gymnastics Warm Up
Hand stand progressions (split drill, split switch)
Press drag/jump Drill
Bear walks (bear push ups)
1:00 Wrist hang
1:00 switch hand touches
Leg lifts (toes-to-bar)
Windshield wipers
Mickey mouse holds
Broad jumps (one leg/turns/side to sides/full turns)
Paralletts (Planche progression)

Team WOD:

Griff w/ 8lbs jacket
then
Disassemble structure and move around the complex to rebuild in same fashion.

March 5/6

March 5

Exercise: 1/2 Eva 29:?

March 6

Exercise:

Team Overload:
55 Cleans (155)
115 Toes-to-bar
115 Box Jumps
75 Thrusters (135)
25 Muscle Ups
115 Double Unders
300 Ft. Walking Lunges

Time: 24:16

"Farewell Casey P"

1 mile run
then:

21-15-9
Thrusters (65#/45#)
Pull ups
then:

800m run
then:

21-15-9
Deadlift (BW)
Box Jump (24"/20")
then:

400m run
then:

"Annie"
50-40-30-20-10
Double unders
Sit ups
then:

100m sprint

26:and change

March 30:

Exercise -

AMRAP in 20 Min of:

3 Hang Power Clean

3 Push Pres

(135/95#)

27 Rounds