Press/Lunge

Warmup:
2x15 judo pushups
group warmup
4x10 press (45#/55#/65#/75#)

WOD: "Lunge"
4 rounds for time of:

1st & 3rd rounds:

• 100 meter overhead lunge (45#)
• 150 meter run
• 50 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 100 meter run

2nd & 4th rounds:

• 50 meter overhead lunge (45#)
• 150 meter run
• 100 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 50 meter run

The 50 meter run is removed from the 4th round. The 4th round ends with pushups.

Time 20:05 Rx

Heavy Bag + Situps

Warmup:
3x15 ring dips
3x15 medicine ball cleans

WOD: "Heavy Bag + Situps"
Three sets of 21-15-9 reps of:

• situps
• heavy bag hoists

Time 8:19

Clean & Jerk

Warmup:
L-sit (30 seconds)
run out & back
lunge up ramp
handstand (30 seconds)
run out & back
lunge up ramp
1x10 situps
1x10 squats

WOD: "Clean & Jerk"
Practiced squat clean and jerks with 67#
2x10 press (67#)

DT

Warmup:
Bergener Warmup

WOD: "DT"
5 rounds for time of:

• 12 deadlift (155#)
• 9 hang clean (155#)
• 6 push jerk (155#)

I scaled the weight to 67# due to back injury. Time 5:24

I also ran a mile (10 min)

1600/2000

Warmup:
1x30 situps
1x30 wall ball

WOD: "1600/2000"
4 rounds for time of:

• 400 meter run
• 500 meter row

Time 19:30

JACKIE

Warmup:
2x15 ring dips
2x15 squats
2x15 back extensions

WOD: "JACKIE"
For time:

• row 1000 meters
• 50 thrusters (45#)
• 30 pullups

Time 11:43 Rx

Mile Repeats

Warmup:
1x10 kettlebell swings
1x10 SOTS press
1x10 squats
1x1 heavy bag hefting

WOD: "Mile Repeats"

1. 8:13
2. 9:45?
3. 9:30?
   

TABATA Something Else

Warmup:
clean up gym
back extensions
double under practice
good mornings
wall ball

WOD: "TABATA Something Else"
8 rounds per exercise (20 seconds of work-10 seconds of rest)

Pullups (8,8,8,8,8,8,6,6) = score 6 (60 reps)
Pushups (10,10,10,8,8,8,8,8) = score 8 (70 reps)
Situps (8,8,8,8,8,7,6,7) = score 6 (60 reps)
Squats (10,10,10,10,10,10,10,10) = score 10 (80 reps)

Total Score 30 (270 reps)

DB Chipper

Warmup:
10 back extensions
10 leg raises
10 squats
10 pullups
10 pvc pass thrus

WOD: "DB Chipper"
10 reps per arm for time (do not drop, 1 burpee for each drop) :

• power clean
• front squat
• push press
• front squat
• push press

I went light on this one, but I did it twice (once with 20# & 25#). 1st round completed in 2:45.

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).

TABATA

Warmup:
pvc pass thrus
5,5,5,3,3,3 Press (95#/115#/135#/145#/145#)

WOD: "TABATA"
TABATA squats and pushups

Squats (20,19,17,21,15,15,13,17)
Pushups (20,11,8,9,8,8,6,7)

13

Warmup:
2x15 knees to elbows
2x15 wall ball (12#)
2x15 overhead squats (pvc)
1x15 squats

WOD: "13"
Sets for time of pushups and situps where the 1st round is 13 pushups and 1 situp, 2nd round is 12 pushups and 2 situps, etc, until you get to 1 pushup and 13 situps.

Time 8:15

Row 2000

Warmup:
3x10 SOTS barbell press
3x15 situps
3x15 back extensions
PT stretches and foam roller

WOD: "Row 2000 Meters"
Time 9:18 (1000 meter split at 4:55; 1500 meter split at 7:18)

I was supposed to perform FRAN today but had to row instead. Can't stack the weight on by spine just yet.

Run 5K

WOD: "Run 5K"

35:00

Met at Cannonsburgh trailhead to run. Got stopped by train on way back and wasted 3 minutes looking for a way around.

Big race tomorrow!!!

Farmer's Carry +

Warmup:
3x15 pullups
3x15 overhead squats (pvc)
3x1 400 meter run

WOD: "Farmer's Carry +"
Score total load for 3 carries divided by time. If you drop the load on the carry, you have to perform 10 burpees on the spot.

• farmer's carry (to loading docks and back)
• 30 squats + 10 pushups
• farmer's carry (to loading docks and back)
• 20 squats + 20 pushups
• farmer's carry (to loading docks and back)
• 10 squats + 30 pushups

Time 8:32 (8.53 converted)
Load: 130# per trip (60# dumbbell & 70# kettlebell) totalling 390#

Score: 45.72

This was a lot of fun. I almost dropped the weight on the 3rd carry, but I held on and had to perform no burpees. Woohoo!!!