Catch up to the 3rd power

June 24

Team Row

Max rounds/distance in 20 min:

2 person team: 1 person runs 400m the other rows for distance till the partner returns then you switch. Keep going for 20 min. Your rounds x distance rowed = your score. The person on the rower cannot start rowing until their partner leaves on the run.

Matt/Me = 4680 x 4.5 = 21,060 Rx

June 28

AMRAP in 20 min:

Row 500m
10 Clean & Jerk 135#

5 Rounds + 500M + 7 C&J's Rx

June 30

Gymnastics

July 1

For time:

Broad jump 100 yds counting the number of jumps
Lunge that many times alternating legs
Deadlift 135# / 85# that many reps
Box jump 24” / 20” that many reps
Air Squat that many reps

7:08Rx

June 23

Over Head Squat 5 x 5

175, 195, 205, 210, 215#'s

then:

Gymnastics work - 125# Pull Up

June 22

Reverse Annie
10, 20, 30, 40, 50
Sit-ups and Double-Unders

4:36Rx

Then

1 Rep Max Snatch

175, 185, 195x, 195x 195x (I was so close to catching it!!!) Next time I will break 200!

June 21

Fathers Day is over

21-15-9
Sumo Deadlift High Pull
Box Jump (30")
Pull Ups
400 M Run

14:35 Rx

Wrist Push Ups
Weighted Pull Ups (100lbs)

June 19

10 Rounds for time of:

3 Hang Cleans (95#)
3 Split Jerks

then

30 Wall Hand Stand Press (touch and go)

then

10 Triple clapping push ups (front/back/front)

June 14-18

I have been really bad about posting daily due to the fact that I have been limited to my computer time. Here it goes for the next 4 days.

June 14
3 Rounds for time:
30 Wall Ball (20#'s)
30 Hang Snatch (75#'s)

Time - 18:35 Rx

June 15
5x5 Bench Press - 185, 205, 225, 235, 245F
then,
4 Rounds
400 M run
20 Burpees

Time - 11:45 Rx

June 16
10,9,8,...1
Pistols (one each leg, no alternating)
Pull Ups (Even #'s Over hand grip/Odd #'s Chin ups)

Time - 8:46 Rx

June 17
2k Row: 7:18
then,
Shoulder x 2 every min for 10 min @ 80%Max - 145#
then,
8 min of:
20 GHD Sit ups
Max army crawls
20 Back Extension

June 11

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

June 12

Hiking in Joshua Tree

Pictures coming soon

June 9/10

June 9

Canada Regionals 4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

3:33Rx

June 10

3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Note: Once you pick a weight and start, you may go up in weight on the next 2 sets, but not down in weight at anytime.

135#, 155#, 165.5#

Way Behind. Yikes...

June 2:

Deadlift 1-1-1-1-1-1-1 reps - Max 405PR

June 3

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

18:43Rx

June 7

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

9:25 Rx

June 8

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

8:00 Rx

May 31 and June 1

May 31

Exercise:

Family Memorial Day WOD:

Trevor style 100 dumbell press, 200 push ups, 300 hang power cleans, 400 step ups. Followed by 200 meter uphill 95# Over Head walking lunges.

June 1

Exercise:

5 Rounds of: 15 Clean and Thrusts (95#) 15 Over Head Squats (95#) and 15 Burpee's with a 3 min rest in between.

May 29

5 rounds for time of:

max cleans (65#'s)
150M up/down hill sprints.

Then
95# up hill over head lunges and down hill front rack lunges.

May 28

Christine:

500 M row
Deadlifts x 12 (BW 170)
Box Jumps x 21 24"

11:45 Rx

May 26

J.T.

21/15/9 of:
Handstand Push Ups
Ring Dips
Push Ups

ALL STRICT!!! 8:25 rx

May 24/25

Exercise 05/24:

Deadlift x 3 practice - 300, 310, 320
then
10 min of: Row 400 and 10 pull ups
4 rounds

Exercise 05/25

Back Squat - 295, 305, 315, 320 PR, 325PR

May 20

Exercise:

Shoulder Press 1-1-1-1-1 (155/155/160/165/170x)
Push Press 3-3-3-3-3 (155/175/195/200/205x)
Push Jerk 5-5-5-5-5 (135/175/195x/205/205x)

May 18/19

Exercise May 18:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest depending upon return

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Score: 150 WB/13 Rope Climbs

Exercise May 19:

3 Rounds for time of:

10 Overhead Squats (135#)

50 Double-unders

Time: 3:12 Rx

Exercise 3 Days later again...

May 13

Handstand Push Ups - 15, 13, 11, 9, 7, 5, 3, 1
L-sit Pull ups - 1, 3, 5, 7, 9, 11, 13, 15

11:03rx

May 14

Dianne

21-15-9
Deadlifts and Handstand Push Ups

3:39 Rx

Exercise:
CrossFit SW Regionals: WOD #1 and 2

May 10
Exercise: (recovery wod)
3 rounds
400 M run / 50 x Squats

May 11
Exercise:
5 rounds
5 x Deadlift (275#) 10 x Burpees
3:08 Rx

May 12
Exercise:
3 Rounds
5 x Hang Cleans (155#) 3 x Rope Climbs (no feet).

Cinco de Mayo

May 3

Exercise: Snatch 165# then gymnastics class

May 4

Exercise: Clean and Jerk 215# then: 5 rnds of 3 Deadlift 315# and max hand stand push ups (21/11/9/10/12)

then:

10 yard dash 20 yard dash 100 yary run 30 Dumbell Thrusters (50# DB) 100 Yard run 15 ring dips

May 5

Exercse: Max double unders and 35 Dumbell Snatch (50# DB) Max Double under

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:?