I’m back?

5x

  • 500M Row
  • 10 Air Squats

Time = 14:10

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Been on an extended hiatus.  WOD from home tonight.

Rowing Intervals

100M Row / 45sec Rest / 200M Row / 45sec Rest / 300M Row / 45sec Rest / 400M Row / 45sec Rest / 500M Row / 45sec Rest / 400M Row / 45sec Rest / 300M Row / 45sec Rest / 200M Row / 45sec Rest / 100M Row

Work Time = 10:01

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Team WOD

3X of:

  • 1K Row
  • 60 KB Swings (53/35)
  • 60 Sit-ups
  • 30 Push Press (45/35)

Teamed up with Bitar and finished in 23:47.

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Jackie x 2 w/ 1/2 rest time in between:

  • 1K Row
  • 50 Thrusters (45#)
  • 30 Pull-ups
  • Time = 10:00
    • Rest 5:00
  • 1K Row
  • 50 Thrusters (45#)
  • 30 Pull-ups
  • Time = 12:31

Total time = 27:31

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For Time:

  • 42 DB Snatches (35#, alternate arms each rep)
  • 21 Burpee Box Jump Overs
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs
  • 18 DB Snatches
  • 9 Burpee Box Jump Overs

Time = 13:30

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Dry Land Triathlon

  • 100 Cal Row
  • 55 Cal Assault Bike
  • 800M Run

Time = 18:14

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Team WOD – 16:00 AMRAP

  • 40 Double Unders
  • 50 KB Swings
  • Suitcase Carry
  • 50 Ball Slams
  • 20 Good Mornings

Teamed w/ Pastor Seth and we completed 3 Rounds + 67 Reps

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Tabata Mashup

  • Assault Bike – 4
  • Push-ups – 5
  • Sit-ups – 7
  • Squats – 15
  • Row – 6

Total = 37

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Desforges – 5 Rounds of:

  • 12 Deadlift (225#)
  • 20 Pull-ups
  • 12 Clean & Jerks (135#)
  • 20 KTE

I scaled to 3 rounds, 190# DL, 100# C&J, and V-ups instead of KTE.

Time = 27:22

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The Banker – 20:00 AMRAP

  • 5 TTB
  • 10 KB Swings (53#)
  • 15 Air Squats

11 Rounds + 15 Reps

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Deadlift 3-3-3-3

  • 3 @ 60% – 230#
  • 3 @ 70% – 270#
  • 3 @ 80% – 310#
  • 3 @ 60% – 230#

Strict Press 3-3-3-3

  • 3 @ 60% – 75#
  • 3 @ 70% – 90#
  • 3 @ 80% – 100#
  • 3 @ 60% – 75#

2000M Row – Time = 8:17

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The Bear (scaled)

I only did every other set of reps on this one since I’ve been gone for awhile.  In addition, I used the RX weight of 105# on the round of 21 but then dropped to 95# thereafter.

21, 15, 9, 3

  • Deadlift
  • Hang Power Clean
  • Front Squat
  • Push Jerk

Time = 26:49

The push jerk destroyed me.

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Deadlift 5-5-5-5

  • 5 @ 55% – 210#
  • 5 @ 65% – 250#
  • 5 @ 75% – 285#
  • 5 @ 55% – 210#

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Titanfit Test – 2:00 @ each exercise followed by 2:00 of rest

  • Box Jumps (24″)
  • Pull-ups
  • Burpees
  • KB Swings (53#)
  • Wall Ball (20#)
  • Push-ups (hand release)
  • Air Squats
  • Row (Cals)
  • V-ups (normally TTB)
  • 1:00 of Double Unders

Total Reps = 363 (50/33/23/34/27/20/75/25/20/56)

Way off of PR here, but it feels great to be back!

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CrossFit Total

  • Back Squat = 300#
  • Press = 115# (Weak)
  • Deadlift = 345#

Total = 760#