Monday

Warmup:
10 push press (45#) + 1 PP (95#)
10 sumo deadlift high pull (45#) + 1 SDHP (95#)
10 squats + 1 wall ball shot (14' 12#)

WOD: "Monday"
For time:

• 50 push press (95#)
• 25 double unders
• 50 sumo deadlift high pull (95#)
• 25 double unders
• 50 wall ball (14' 12#)
• 25 double unders

Time 20:48 Rx

I did almost all double unders and that slowed me down a lot. If I had done singles, I could have finished 5 minutes faster.

Pushups + Wall Ball + Pullups

Warmup:
run 400 meters
3x5 ring dips
3x5 pullups
1 rope climb
mobility drills

WOD: "Pushups + Wall Ball + Pullups"
3 rounds for time of:

• 30 pushups
• 20 wall ball (20#, 10')
• 10 pullups

Time 10:45

check out the main CrossFit page featuring my buddy Drew and a link to my box (CrossFit Murfeesboro).

Wall Ball - Box Jumps

Warmup:
30-ft rope climb
handstand pushup practice (2x nose to floor)
wall ball target practice (hit 14-ft target with 20# ball)
3x15 double under practice
6x3 front squats (45#,95#,135#,157#,179#,223#)

WOD: "Wall Ball - Box Jumps"
10 rounds for time of:

• 5 wall ball (20# ball - 10-ft target)
• 5 box jumps (large box)

I didn't complete the WOD today. I fell in round 5 and ripped my shin pretty bad. I continued on and fell again in round 7 and ripped it in another place. A bloody mess. Had to stop and elevate.

DL-HSC-WB-PU

Warmup:
3x20 situps
3x20 back extensions
10 turkish getups (5 per arm)
sampson stretch
hang squat clean practice (185#)

WOD: "DL-HSC-WB-PU"
For 10 minutes - perform 2 deadlift to hang squat cleans per minute
Rest 4 minutes
For time - 50 wall ball (20#) + 50 pushups

155# deadlift/hang squat cleans
4:38 Rx - wall balls & pushups

Bolt

Warmup:
high kicks
peeing dogs
reverse peeing dogs
high knee extensions
skip jumps
80% sprints

WOD: "Bolt"
10 rounds of:

• 10 wall balls (20#)
• 60 meter sprint

2 minute recovery between rounds. Record time splits and try not to fall off each round.

1. 26 seconds
2. 25 seconds
3. 25 seconds
4. 24.5 seconds
5. 24 seconds
6. 25 seconds
7. 24.5 seconds
8. 25.5 seconds
9. 24 seconds
10. 24 seconds

Total 247.5 seconds

Pretty proud of myself on this one for keeping on pace with each round.

200

Warmup:
5x hurdle hops
5x plank walk
4x rope climb

WOD: "200"

For time:

• 50 weighted box jumps (45#)
• 50 kettlebell swings (1 pood) - I used 1.5 pood
• 50 wall ball (20#)
• 50 pullups

Time 21:21 Rx+

AMRAP in 20

Warmup:
3x15 situps
3x15 squats
rope climb practice
muscle up practice

WOD: "AMRAP in 20"
AMRAP in 20 minutes
1 round:

• 15 wall ball shots (20# ball)
• 10 box jumps (24" box)
• 5 pullups

8 rounds as Rx

That works out to 120 wall ball shots, 80 box jumps, & 40 pullups. I think I could have squeezed in one or two more rounds if I had eaten well this weekend, which I didn't.

Deadlift

Warmup:
3x15 wall ball
3x15 situps
5 ring dips
muscle up practice
10 deadlifts (light)

WOD: "5x3 Deadlift"
5 sets of 3 reps increasing weight each set:

1. 157#
2. 297#
3. 337#
4. 377#
5. 392#

Dr. Drew and I modified the wall ball warmup to make it a lot more fun and a lot more dangerous.

KAREN

Warmup:
3x15 situps
3x15 squats
3x15 medicine ball cleans (20#)

WOD: "KAREN"
150 wall balls for time

Time 9:13 minutes

Today was Time Trial Tuesday at Crossfit and we had the option of Karen, 100 burpees, or 30 muscle ups. Since I haven't mastered the muscle up yet, I arrived with the intention of doing the burpees. Sea Monster talked me out of it because Karen is a benchmark WOD. I'm just glad I finished under 10 minutes.

RAGU

Warmup:
3x15 air squats
3x15 elevated pushups (large box)
3x15 light deadlifts

WOD: "RAGU (It's in There)"
4 exercises for time:

• 25 walking lunges
• 50 wall ball w/ 20 lb ball
• 75 situps
• 100 box jumps (24" box)

Time 16:02 minutes

Climbing the Ladder...Again

Warmup:
3x15 situps
3x15 back extensions
Box jump practice

I was able to clear and land cleanly on the large box with 3 25lb plates & 1 10lb plate stacked on top. I tried 4 25 lb plates, but missed by just a bit.

WOD: "Ladders"
3 rounds of 4 ladder exercises (7 ladder) alternating reps with partner.
Wall Ball
Sledge Hammer
Pushups
Box Jumps

Sherry & I attended the 6 pm workout on Thursday. I teamed up with Melissa and we were able to finish 3 rounds in 23:55 min.

TABATA...the 1st one ever...

Warmup:
3x15 situps
3x15 back extensions
3x15 overhead squats w/ 45lb bar
3x15 jumping pullups

WOD: "TABATA"
8 sets of 4 exercises. 20 seconds work/10 seconds rest.

1. Wall Ball w/ 11 lb ball
2. Jumping pullups
3. Air squats
4. Sumo deadlift high pull

The physical toll this workout took on my body began with tired arms, progressed to breathlessness, mutated into light-headedness, and terminated with overall fatigue. All in all, a typical crossfit workout.