Tuesday 091013

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Liz
BS=165 (weak sauce, 10 lbs less than previous PR)
SP=90 (PR)
DL=230 (PR)
Total= 485 (PR) [the 500 mark will be broken next time!]

then,
50 burpees for time

Liz 3:27

Friday 091009

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95/65 pounds, 21 reps
Pull-ups 15 reps

Liz 5 rounds (scaled the last 2 rds of pull-ups to purple band-assisted)

Wednesday 0901007

Mainsite WOD:

Thrusters
1-1-1-1-1-1-1

Liz 85-95-100-105-110-115-120

Then, ROW 2K.

Liz 8:31

TUESDAY 091006

mainsite wod from a few days ago:

21-18-15-12-9-6 and 3 rep rounds of:
Power cleans 75 pounds
Sit-ups
GHD Back extensions

Liz 14:27

Monday 091005

Press: Greasing the groove, 5x135, 3x145, 3x155, 2x165, 175, 175, 175.

5x5 Back Squat: WU: 5x225, 3x245, 3x285. 5x315, 5x335 (New 5 rep PR!), 5x335, 5x315, 5x295.

Then

Row 2x1,000m with 2:00 min rest between: 3:13, 3:21.

FRIDAY 091002

800m, 400m, 200m

Warmup 2x400m.

Daniel: 2:51, 1:19 (SLOW!), 0:34.

THURSDAY 091001

Liz:

Copied and pasted from CF Middle TN:

3 Way Barbell AMRAP WOD (all reps with 135#/95#):

3 Minute Dead Lift
Rest 1 min
3 Minute Thrusters
rest 1 min
3 Minute Power Cleans
Total Reps for all 3 movements is your score.

w/ 95#
Deadlift=64 reps
Thrusters=8 reps
Power Cleans=20
Total reps=92

Daniel:

5x3 Press

Then

5x1 Muscle Snatch

Then

Row 1 mile.

Press: 155, 165, 170, 165, 165

Muscle Snatch: 95, 115, 135, 135, 135

Row: 5:15