101117

Push Jerk – 5 x 2:  135/155/175/185/195

Baseline

• 500M Row
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups

Time = 4:27

062817

Today is the 12th Anniversary of Operation Red Wings.  RIP fellas

Baseline x 2 – 2 Rounds of:

• 500M Row
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

Time = 10:55

111416

Back Squat 3-3-3-5

• 3 Reps @ 65% – 165#
• 3 Reps @ 75% – 190#
• 3 Reps @ 85% – 215#
• 5 Reps @ 75% – 190#

Shoulder Press – 5-3-1-5

• 5 Reps @ 75% – 85#
• 3 Reps @ 85% – 100#
• 1 Rep @ 95% – 110#
• 5 Reps @ 85% – 100# (Failed last rep)

Baseline – Rest 4:00 – Reverse Baseline

• 500M Row
• 40 Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups
• 4:00 Rest
• 10 Pull-ups
• 20 Push-ups
• 30 Situps
• 40 Squats
• 500M Row

Baseline in 5:25

Reverse Baseline in 7:05

 

020916 – Baseline X2

Baseline – down and back up.

• 500M Row
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 20 Pull-ups
• 20 Push-ups
• 30 Sit-ups
• 40 Air Squats
• 500M Row

Time = 13:35

Return

Press up to 95#

Push Press up to 145#

Baseline in 6:28

012211 – BP & Baseline

Bench Press up to 1RM of 175lbs.

Baseline in 4:00 flat.

First WOD/lift in 2 weeks.  Felt good.

100425 – Baseline x 2

2 Rounds of:  500M Row / 40 Squats / 30 Sit-ups / 20 Push-ups / 10 Pull-ups

Time = 10:04

Hamstrings still sore, even after a rest day yesterday.

100118 – MetCon & Strength WOD (SWOD)

TitanFit Baseline – 500M Row / 40 Squats / 30 Sit-ups / 20 Push-ups / 10 Pull-ups

Time = 4:13

SWOD – Deadlift 3-3-3-3-3 @ 235/255/275/295/305

Probably had 315 in me for the last set.  Just miscalculated the plates on the bar.

091001 – CFT

Back Squat = 275lbs. / Press = 120lbs. / Deadlift = 345lbs. —- CrossFit Total = 740lbs.

Baseline WOD in 4:21.

090707 – Baseline and Deadlift

Baseline WOD:  500m Row / 40 Squats (A2A) / 30 Sit-ups / 20 Push-ups / 10 Pull-ups

Time = 4:07

Deadlift x5×4×3×2×1 @ 255lbs.

First WOD in a week, as work and the holiday weekend were very hectic.  Hopefully I can get into a nice routine again.