Wednesday - December 17, 2014

A. AMRAP 30:00

1 Legless Rope Climb 

30’ Double KB Walking Lunge (70/53- both front racked) - Didn't put down until 30' were done

20 Double Unders - tripped up a few times

30’ HS Walk - fell over early on last walk; the rest were unbroken

3 Hang Power Cleans (heavy but UB) - unbroken

30’ Burpee Broad Jump

4 Box Jumps (40/32)

ROUNDS: 7 +1 (Should have gone a weeee bit faster. Was too generous when trying to pace myself)

B. Waiters Carry 5 sets each arm, 40-50’ 

*Used 18lb KB

Tuesday - December 16, 2014

A. Snatch Grip Deficit Deadlift - build to heavy 5 rep in 12 min 

*Went light, 75kg/165lbs

B. 

500m Row @95% of your max 500m Row (don't dog this- TRAIN!)

Rest 2 min 

40 C2B Pull-Ups

Rest 1 min 

30 Heavy Wall Balls 

rest :30 sec

20 Burpee Box Jump Overs (24/20)

10 Muscle Ups 

TIME: 14:17

C. Assault Bike

:30 Hard

:30 Easy

Calories: 90

Monday - December 15, 2014

A. Every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*Start at 225/133…jumping by 10# til can’t complete 

*Made 198 first attempt. Failed 207lbs (B snuck extra weight on the bar), attempted 210lbs.. almost!! Need faster elbows. 

B.  

1 min of Push Jerks (135/93) = 24

1 min of SqT Cleans (135/93) = 12

rest 2 min 

2 min of Push Jerks (185/123) = 14

2 min of SqT Cleans (185/123) =14

rest 4 minutes

3 min of Push Jerks (225/133) = 14

3 min of SqT Cleans (225/133) = 18

C. Seated Bent Over DB Dual Rows  4x10 

30-35lbs

*First time doing these. Make sure to bend over enough (think flat back)

D. P-Bar L-Sit; accumulated 3 min worth of time

Saturday - December 13, 2014 (Wreck Room Crossfit - Baltimore)

Wreck Room Crossfit in Baltimore visiting Garrett and Ashley

A. Light Deadlifts

B.
For Time:
21-15-9
T2B
Push Up
Overhead Lunge (25)
TIME: 4:18

Friday - December 12, 2014 (Wreck Room CF - Baltimore)

Wreck Room Crossfit in Baltimore visiting Garrett and Ashley

Partner WOD with Ashley

For Time:
Air Squat: 20, 19, 18, 17, 16
Push Press (65): 11, 12, 13, 14, 15

Air Squat: 20, 19, 18, 17, 16
Box Jump(20): 18,19, 20, 21, 22

Air Squat: 20, 19, 18, 17, 16
KB Swing(35): 20, 21, 22, 23, 24

TIME: 13:12

Wednesday - December 10, 2014

Did the 6:30 PM class with Juan

A. AMRAP 8 @ 80%

5 Power Snatch (83)

6 Bar Facing Burpees 

7 Front SqTs

ROUNDS: 5+2

Rest 4 Min

AMRAP 6 @ 90% 

4 Thrusters (95)

6 C2B pullups 

8 Box Jumps (24/20)

ROUNDS: 4+10

Rest 3 Min 

AMRAP 4 @ 100%

6 KB SqT cleans (53/35)

20 Double Unders

ROUNDS: 4

right into

10 min row with @2:30 pace 

B. Reverse Hyper 4 x 10 @25% of Back SqT

30kg/65lbs

Tuesday - December 9, 2014

A1. Pause Clean pulls; 2 second off ground + 2 second just above knee; then pull @100% of Clean

205lbs / 93kg

A2. Seated Box Jump into Burpee Broad jump on ground x 2 reps ; rest 1:30-2 min 

X 5 sets for above 

B. 20RM Push Press ; don’t worry about past numbers on this, focus on the now. We will be building on the muscular endurance piece quite a bit here on out. 

46kg/101lbs (Need to go up next time. Didn't struggle much)

C. Weighted Pullups - every :90, perform 3-5 reps x 10

21lbs

D. 10 Rounds

Row 2 min hard

Bike 1 min easy

* :15 gap between stations for full starts 

Meters: 4,799 Row

Calories: 68 (bike)