Clean ladder

Warmup:
row 500 meters (1:57)
10 wall balls
2 lengths zombie walks
10 spiderman stretches
2 power cleans (115#)

WOD:  "Clean Ladder"

Clean ladder from CrossFit Games:

 One clean every thirty seconds

 Men’s weights- 145#- 215# in 10# jumps

 Women’s weights- 75#- 145# in 10# jumps

*Once you hit failure, do as many deadlifts with the failed weight as the remaining time allows

I started with 145# and failed at 225# so I performed 8 deadlifts at 225#.

Also rowed 2000 meters in 8:47.

Snatch & Jump

Warmup:
3x10 wall ball (20#)
3x10 box jumps (20")
3x10 sumo deadlift high pulls (1 pood kettlebell)
stretching
5 snatch (95#)

WOD:  "Snatch & Jump"
Three sets for time of 21-15-9 rep scheme of

• power snatch (95#)
• over the box jumps (20")

Time 9:49

Lots of Squats

Warmup:
run 400 meters
10 pvc passthrus
10 pvc overhead squats
foam rolling
5 overhead squats (45#)
5 front squats (45#)
5 back squats (45#)
15 reps @ 95# (5 OHS/5 FS/5 BS)

Strength:
3x3 overhead squats
3x3 front squats
3x3 back squats

increase weight each set

OHS   135#/155#/175#
FS       195#/205#/215#
BS      225#/245#/265#

CrossFit Site

Power Cleans

Warmup:
foam roll for 2 minutes
row 500 meters
25 kettlebell swings
15 pvc passthrus
group mobility drills

Strength:
2-2-2-2-2 power cleans

1. 165#
2. 185#
3. 205#
4. 215#
5. 225#/220# (failed)

I can't seem to get past the 215# mental block.

WOD:  "Burpee AMRAP"
AMRAP in 10 minutes of 10 pullups + 10 burpees

Completed 3 rounds plus 10 pullups + 2 burpees = 72 reps

OHS & RUN

Warmup:
3x10 over the bar wall ball toss (20#)
3x1 bear crawl (10 meters)
3x10 good mornings (pvc)
3x10 pvc passthrus
overhead squat practice (45#)
1x3 overhead squats (135#)

WOD: "OHS & RUN"
Complete ladder of overhead squats (95#) and 100 meter runs for time.  Count down from 10 reps (e.g., round 1 is 10 overhead squats and a 100 meter run, round 2 is 9 overhead squats and a 100 meter run.  Go all the way to 1 overhead squat and a 100 meter run.  Score total time.  This will be a total of 55 overhead squats and 1000 meters of running.

Time 16:30 Rx

Again, my slow running affected my time.  I was able to do all unbroken sets of overhead squats.  Another Rx WOD completed though.

Too Many Box Jumps

Warmup:
Row 500 meters
20 double unders
15 kettlebell swings (1 pood)
10 wall ball shots (20#)

WOD:  "Too Many Box Jumps"

20 Deadlifts 135#

30 Box Jumps 24"

20 Hang Cleans 135#

30 Box Jumps 24"

20 Push Jerks 135#

30 Box Jumps 24"

Time 12:29 Rx

 My philosophy as I have grown old and fat is to perform as many Rx workouts as I can, as fast as I can, but with the end goal of completing the WOD.  My times may be a bit slower as I get back in shape.  Hopefully WOD's like this will become increasingly quicker.  I realize that I cannot keep up with the young guys, but maybe I can hang in there with them.

FRAN

Warmup:
row 500 meters (under 2 minutes)
20 minutes stretching
10 thrusters (45#)

WOD:  "FRAN"

21,15 and 9 of:

Thrusters (95/65)

Pull Ups

Time 11:50 Rx

SLOW!!!