Wod

[jmez]

Wendler week 3 bench press

50 front squat 75#
40 KB swings 53#
30 thrusters 75#
20 burpees
10 cal row

 

[jmez]

10 min EMOM 1 clean and jerk, heavy

10-9-8-7-6-5-4-3-2-1
Thrusters 135#
10 situps
5 pullups

 

[ohhiitznik]

You pussy brandon!!! Hahah

 

[HardcoreHunter]

10 min AMRAM...
10 Pushups
10 Pullups
10 Push press @95#

3 +27

 

[jmez]

Wendler week 1 squat, add 20 to 1 rep max

4 rounds, 30 seconds on 30 seconds rest, complete all 4 rounds prior to moving to next exercise

Schwinn Airdyne sprints (for score count number of hand strokes and divide by 3)
Shoulder to Overhead 115 #
KB lunges 70#
GHD situps

 

[jmez]

Wendler week 1 bench press add 10 lbs to 1rmax

5 rounds
200m run
5 deadlift @ 165#
5 over bar burpees
5 power clean @ 165#
5 hand release push ups

 

[jmez]

lifting day yesterday

Spent an hour working on form for power clean and clean and jerk

 

[tstowater]

Yesterday:

8 minute EMOM of 5 push presses & 30 second handstand holds

Followed by "Fight gone Bad"

Great workout.

 

[jmez]

Great and "Fight Gone Bad" should not be uttered in the same sentence.

 

[jmez]

Wendler week 1 dead lift, add 25lbs to 1 rep max


21-15-9
Thrusters 95#
Toes 2 bar

I didn't think you could make "Fran" worse. I was wrong, that sucked.

 

[jmez]

Wendler week 2 squat

7 rounds
7 power clean 135#
7 thrusters 135#
7 wall ball 20#

 

[jmez]

Wendler week 2 bench press

One big EMOM

Min 0-10
Even Row 12 calories
Odd 10 burpees

Min 10-20
Even 30 strokes on Schwinn Air Dyne
Odd 3 muscle ups or 10 ring dips

Min 20-30
Even 30 double unders
Odd 10 Kettle Bell Swings 70#

 

[jmez]

Wendler week 2 dead lift

21-18-15-12-9

Snatch 75#
Ring push ups
Wall balls 20#

 

[jmez]

Wendler week 2 shoulder press

5 wall walks
10 chest 2 bar pullups
15 toes 2 bar
20 OH squats 155#
25 knees 2 elbows
30 push jerk 155#
35 KBS 53#
40 cal row
45 abmat situps

 

[jmez]

Wendler week three squat and bench press

10 min AMRAP
1 bear complex 115#
2 box jump overs
2 bear complex
4 box jump overs
3 bear complex
6 box jump overs
etc etc

 

[jmez]

Wendler week 3 dead lift

40 Chest to bar pullups
75 Double unders
50 Calorie row
75 Double unders
40 Toes 2 bar

 

[jmez]

The 12 Days of Crossfit

1 burpee
2 sit ups
3 front squats 115#
4 OH lunges 45#
5 KBS 50#
6 shoulder press 115#
7 clapping push ups
8 knees to elbows
9 ring dips
10 box jumps
11 pull up s
12 plank ups

Done like the 12 days of Christmas song, start at 1 burpee, then do 2 sit ups then 1 burpee, then 3 front squats 2 sit ups 1 burpee, 4 OH lunges 3 front squats 2 sit ups 1 burpee etc until done.

Tough workout that gets pretty real about round 6

 

[jmez]

Find 1 rep max front squat

For time

60 cal row
60 wall balls 20#
50 snatches 95#
50 front rack lunges 95#

 

[jmez]

Yesterday

20min AMRAP
6 Power cleans 185#
12 Burpees
14 Toes 2 bar
5 wall walks or 60 foot handstand walk

 

[jmez]

Skill
10 min EMOM
Odd: 3 x 3 second hold front squats
Even: Double unders

WOD
5 rounds

10 Thrusters 95#
10 Burpees
10 Pull ups
30 Double unders