Monday July 28, 2014

A. Snatch @ 70%, 1 x 2 sets, 80%, 1 x 3 sets, 85%, 1 x 3 sets, rest as needed between sets.
     - Worked to 155....Rusty!
B. High Bar Back Squat @ 75% @ 20x1, 2 reps x 5 sets, rest 2-3 minutes between sets.
     - 265
C. Front Squat @ 65%, 3 reps x 5 sets, rest 90 seconds between sets.
     - 165#
D1. Pendalay Barbell Bent Over Row Cluster, 3.3 x 3 sets, rest 1:30 between sets.
      - 165
D2. Close Grip Bench Press @ 22x1, 3-4 reps x 3 sets, rest 1:30 between sets.
     - 175. Didn't feel heavy so much as it felt painful on my shoulder
E. For Time of the following:
30 Thrusters @ 115 lbs/85 lbs
20 Lateral Burpees
30 Strict Pull-Ups Anyways
20 Box Jumps
30 Thrusters @ 115/85 lbs
     - 11:40, Last round of thrusters felt miserable!!

Saturday July 25, 2014

10 Rounds of
     - 200 ish M Run
     - 10 Hand Release Push-Up
     - 20 Air Squats
     - 30 Double Unders

     - I crushed this one and felt pretty good throughout. My time was about 25 mins. and I only messed up twice on the Dubs

Thursday July 24, 2014

Strength & Skill
3 sets
:30 max HSPU
:30 rest
     - 6 HSPU's per round....not good
WOD
25 min AMRAP
10 burpees
5 knees to elbows
10 Goblet squats 35/53
5 HSPU
200m run with wall ball 14/20 (run worth 10 points, 5 for each 100m)
     - Started off pretty good but blew up on the HSPU's the last few rounds. I got just shy of 6 rds. (no run)

Friday July 25, 2014

100 strict burpees for time
     - 6:40

Wednesday July 23, 2014

30:00 Run along the beach

Tuesday July 22, 2014

Strength & Skill
15 minutes to practice
Muscle Ups
- You will broken off into groups each with a different task to help you either progress into the muscle up or efficiency techniques to make them look like Chris Spealler's.

WOD
3 rounds to time
15 front squats 75/115
15 deadlifts 75/115
400m run
     - 8:38

Monday July 21, 2014

At Offshore Crossfit

10:00 EMOM
6 TTB, AMRAP Burpees until :20 mark

15-9-6
Thrusters @ 110
CTB Pull-Ups
     - 2:54