5
Dec
Wed, Dec 6th and Thurs, Dec 7th
Last chance to sign-up for the Secret Santa! Sign up now!
Wednesday Oly
Snatch
1-1-1-1-1
Snatch deadlift
3-3-3-3-3
Post total to comments.
Thursday CrossFit
Weighted Pull-Up
5-5-5-5-5
Then, complete 50-40-30-20-10 reps for time of:
1.5/1-pood kettlebell swings
Sit-ups
Post time to comments.”
Made up monday’s Wod
12:55 rx
OHS 3’s: 125-135-145-155-160-165 (f)
60 GHD’s w/ 10# plate
Ass bike 1 minute on / 1 minute off for 5 rounds
Snatch singles:
100-100-100-105-105F
Snatch deadlift trips:
125-135-145-155-155
Chins
20-18-16-14-14
Derek’s Shoulder Protocol Day 13 (again, oops)
10am GHDs w Katie
10 sets of 10 reps every :25, check
PM OG
So sore, but gotta stick with oly
Snatch
165-175-175-185-195f
Snatch Dead
235-245x3x4
Strict hspu on wood paralletes
5×3
com de dot
12:32
5 Rounds FT
30 Push press w/ 50# DB (15L/15R)
15 Burpees
14:57
I think you’ve done all you can do with 50’s…. It’s time to take things up a notch, 55’s!
I’m actually looking to sell my DB set that go up to 52.5# so I can purchase a Bowflex Max Trainer to achieve my ultimate fitness goals.
Wednesday OG
Press
3s: 65,75,80
2s: 85,85,85
1s: 90,95,100pr
Some handstand holds til my arms gave out
Thursday
Pull-ups
1st set – 1 red band
2-4th set – bw
5th – 7.5# (4 reps)
metcon
12:26 rx (unbroken)
Oly
Snatch 88/93/98F
Snatch DL 155
It’s a struggle
I think I squeaked out 1 -2 double unders
Pull-up 5s:
1 chain, 1 chain+5 lb twice, 1 chain + 10 lb twice
Metcon:
13:58 rx
30+20,20+20,15+15,20,10
Thursday CrossFit
weighted pull-ups:
2.5 – 5 – 7.5 – 7.5×4 – 5×4
10:57 rx unbroken
Thursday Crossfit
Pull ups with many bands: 1 green, 1 thick red, 1 thin red
13:27 with 12kg Russian swings
Shoulder pain is the worst
BW pull ups 5-3-2-2-2
Thursday Wod: 12:56 Rx.
pull-ups:
36lb (2 chain), 46lb (2 chain + 10lb db), 51lb 4/1 (2 chain + 15lb db) db slip on 5th rep, 54lb (3 chain), 54lb (3 chain)
Metcon:
10:23 Rx unbroken
looking like Mr. T
Thursday WOD:
14:35 with 20kg kb and 10 GHDs / round + remaining sit-ups
Hard to hold that bell for >20 reps
Weighted pull-ups 5×5 with weights
18, 18, 22, 27, 27
Wednesday: 3 mile puppy run with an overexcited Ollie monster
Thurs:
Weighted pull-ups 5×5
5# first set, 7.5# for the rest with my trusty dusty weight backpack
WOD 12:42Rx
Thurs:
20lbs pull up
Word: 17:38 rx
YOU GUYS SIGN UP FOR SECRET SANTA IF YOU HAVEN’T ALREADY. TODAY IS THE LAST DAY. GOOOOOO!
all the cool kids are doing it!
Weighted pull-ups
25-35-40-50-50(4)
50-40-30-20-10 reps for time of:
Thrusters w/ 35# DBs
Sit-ups
16:34 URx
Bent over fly rows while cooking breakfast.
Wod (globo gym)
11:43 rx
Pull ups, body weight
5-4-4-4-4
.com
10-8-6-4-2
BS 155,175,195,215,235
P 105,115,125,130,135
DL 255,275,295,315,335
Skinny, weak, sore. Hold me.
Pull ups up to 3 1/2 #
10:37 RX
Inspiring job!
Pull-ups: 15#
WOD: 17:57 rx
Oly
Snatch: 63-75-80-85-90. Too sore!
Snatch dl: 125-145-155-165-170
Little bit of hspu work
weighted pu: 5(1chain),5(2chainz),5(3chainzes),5(4chainzeses),5(88lb kb)
13:44 w kb snatch unbroken
Strict pullups using thick red band
Wod 13:24rx
Travel mod
Weighted pull-ups (5): 35-40-45-50 (dbs)
25-20-15-10-5
thrusters 2×35
Sit-ups
6:29 lazy ho
Pull ups with a red band.
WOD: 11:26 (?) RX+
1.25 pood orange band
WOD’ 10:37
Soon less time!