WOD - Good Shoulder and Core work

3RFT
20 Wall Ball 20/14
20 Push Press 95/65
20 Pull Up
400 m run
18:54

400m run

WOD - 'DT'

Open Gym...

'DT'
12 Deadlift (135lbs)
9 Hang Power Clean (135lbs)
6 Push Press (135lbs)

16:43

WOD - Ride / SPIN

Tested the new trainer.... Rode for 30 minutes, almost 8 miles.

WOD - CF OC - Back and Shoulder work

Back Squat

5×3
4RFT
20 Wall ball
10 Ab Mat Sit ups
5 Snatch (135/95)

WOD

WIOD - Victoria (Memorial WOD)

Skill
Push Jerk
3×3 (perform 3 warm-up sets)

WOD
“Victoria”
5 RFT
10 Thrusters (95/65)Rx
14 Box Jumps 24/20
12 SDHP (95/65)
12 Burpees
27 Kb Swings

Rx - 32:44

WOD - Jamie B-Day

7 Rounds for Time

1 Power Clean (135lbs)
2 Deadlift (135lbs)
9 Pull Ups
19 V-Ups
7 Ring Dips
4 Turkish Gettup (2 each arm - 40lbs)
38 Double Under ( or 2x singles)

39:22

WOD - 12 Days of Christmas

1 Burpee
2 KB Sumo Deadlift High Pull (53lbs)
3 Push Ups
4 Thrusters (95lbs)
5 KB Swings (53lbs)
6 Pull Ups
7 Split Jumps (14 total)
8 Push Press (95lbs)
9 Wall Ball (20lbs)
10 V-Ups
11 Double Unders
12 Hand Stand Push Ups

John 26:44

Taylor - 25:55

WOD - Partner Workout

AMRAP in 4 minutes (each)

Hang Power Clean (95/65)
Box Jumps (24" / 20")
Burpees
Wall Ball (20/10)
Kettlebell Swings (53/35)

One partner hangs from a bar, while the other works... when partner on bar drops, partners switch.  Work cannot begin until partner is fully hanging from bar.  Each exercise goes for 4 minutes.

Count total rep's

362 w/ Taylor

WOD - Angie

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Broke into 10 x 10 (used 1" band for most pull ups)

22:48

WOD - Birthday Workout (27)

9 Rounds for time:

10 Hand Stand Push Ups (used high tires for incline)
9 Toes to Bar (knees to elbow)
8 Snatch (95lbs)

25:50

WOD - Power Clean and Ladders

Skill:

Power Cleans
5, 4, 3, 2, 2, 1 (worked up to 175lbs)

10-9-8-7....2-1
Sumo Deadlift High Pulls (135lbs)
Kettlebell Swings (70lbs)
Double Unders (Do Not Count Singles)

14:51 Rx

WOD - FRIDAY NIGHT FIGHTS

Fight Gone Bad... Rx

Row for calories
Wall Ball 20lbs
Push Press - 75lbs
Box Jump - 20"
Sumo Deadlift High Pull - 75lbs

236

WOD - Deadlift and 7th Heaven

SKILL
Dead Lift
3,3,3,3,3
135, 185, 235, 285, 285

WOD

7 RFT
7-Cleans 155/105 (135)
7-Burpees
7-Broad Jumps
7-T2B

Time????

WOD - Push Press and Shoulders

Skill Push Jerk
3,3,3,3,3
95, 105, 125, 135, 145

WOD

15 MIN AMRAP
400M RUN
10 PULL-UP (strict) - Used 1" band
10 HSPU - 1st round on wall, 2nd round ring assisted, 3rd round box assisted

3 Rounds + Run

WOD - Snatch and Power Cleans

Snatch
3,3,3,3,3

75, 95, 115, 135, 145 (x1)

WOD

12 min EMOTM (every 30 seconds)
DL
Shrug Pull
Power Clean
Front Squat
Push Press
(load the bar with 45% of your body weight) - (95lbs)

then....

6 min EMOTM (every 30 seconds)
DL
Shrug Pull
Power Clean
Front Squat
Push Press
(load the bar with 45% of your body weight) - (135lbs)

Partner
Med Ball Pass

We are back online and working hard

Joined the OC Crossfit this weekend... will begin working with the team there at least 3x weekly.

Todays WOD

Warmup:
2 Rounds of:
20 Seal Jacks
15 Air Squat
10 Push Ups
Lung Walk

Skill:
Overhead Squat (3,3,3,3,3)
65, 75, 85, 95, 105

WOD: 21-15-9

Front Squats (115lbs)
Box Jumps (24")

8:34