Thurs., Oct. 31, 2019

WOD:

Row 5,000 meters

CW: 22:03
LW: 26:32

Wed., Oct. 30, 2019

WOD:

AMRAP in 20 minutes:

4 dumbbell thrusters  (20#, 15#)

6 sit-ups

24 single unders

CW: 15 RDs. plus 4 DBT, 6 SU, 4 SU

LW: 16 Rds., plus 4DBT

Tues., Oct. 29, 2019

WOD:

Sumo deadlift 3-3-3-3-3 reps

CW: 155, 175, 190, 190 (failed - went to 185), did reg. DL's - 185, 190

LW: 85, 105, 115, 125, 130

Mon., Oct. 28, 2019

WOD:

A.
Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)

B.
Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs
60 seconds of Strict Handstand Push-Ups
60 seconds of V-Ups
60 seconds of Kettlebell Swings

Rest 60 seconds

CW: 288 (25# DB)

LW: 265 (15# DB)

Thurs., Oct. 24, 2019

 Crossfit Open 20.1

10 Rds. for Time:

8 Ground to Overhead

10 Bar Facing Burpee Step-overs

Time Cap: 15 mins.

CW: 5 Rds. plus 10 GTO (45#), 2 B

LW: 6 Rds. plus 8 GTO (35#), 7 B 

Wed., Oct. 23, 2019

WOD:

A.
Three sets of:

Dumbbell Bench Press x 8 reps
Rest 60-90 seconds
Kettlebell Rows x 6 reps each arm @ 21 X 0
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:

20 lateral hurdle hops
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
5 Strict Supine Pull-Ups

LW: 10 Rds. plus 10 HH (15# DB)

Tues., Oct. 22, 2019

WOD:

Complete as many rounds and reps as possible in 20 minutes of:

12 Kettlebell or Dumbbell Thrusters
12 V-Ups
200 Meter Run OR Row

CW: 7 Rds. plus 7 DBT, 12 V-ups, 3 mtr. Row (25# DB)
LW:  7 Rds. plus 7 KBT (small KB)

Mon., Oct. 21, 2019

WOD:

5 rounds for time of:

40 Air Squats
20 sumo deadlift high pulls
20 sit-ups
20-cal. row

CW: 25:16 (70# SDHP)

LW: ?? (timer quit...GGRRR) (35#SDHP)

Wed., Oct. 16, 2019

WOD:

Two Sets of:

Supine Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

Four rounds for time of:

400 Meter Run or Row
15 Burpees
10 Strict Pull-Ups

CW: 19:11 

LW: 20:51 (substituted 15 Air Squats for Pull-ups, due to neck)

Tues., Oct. 15, 2019

WOD:

A.
4 sets:
45-Second Wall Sit
45 seconds of Goblet Squats
45 seconds of Banded Good Mornings
45 Second Plank                                                                                      

10 Supine Pull-ups

B.
For time:

50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs

CW: 7:25 (20# DB)

LW: 8:50 (15# DB) - modified a bit due to shoulder/neck issue

Wed., Oct. 9, 2019

WOD:

3 rounds at any pace of:

Max supine pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds

CW: 198 (100# BP)

LW: 209 (65# BP)

Tues., Oct. 8, 2019

WOD:

6 rounds for time of:

8-goblet squats
4 strict supine pull-ups
2 deadlifts

CW: 7:45 (150# DL)
LW: 6:56 (105# DL)

Mon., Oct. 7, 2019

WOD:

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:

10 Calories on Bike
10 Alternating Dumbbell shoulder press + 2 Alternating Reverse Overhead Lunges with PVC
(1 repetition = DB shoulder press left & right, reverse lunge left, then reverse lunge right)

CW: 4 Rds. (20# DB)

LW: 3 Rds. plus 4 cal. on Bike (15# DB)

Sun., Oct. 6, 2019

WOD:

For time:

Run/Row(?) 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

CW: 23:48 (25# DB's)
LW: 24:07 (15# DB's)

Thurs., Oct. 3, 2019

WOD:

Back Squats:

3, 3, 3, 3

CW: 75, 95, 100, 105

LW: 75, 85, 85, 90

Deadlifts:

3, 3, 3

CW: 155, 165, 175

LW:  85, 105, 115, 1 x 125

Wed., Oct. 2, 2019

WOD:

A.
4 sets:

Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Air Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 3 – 45-Second Hollow Hold or Rock or Plank
Minute 4 – 10 Supine Ring Rows (like supine pull-up but try with feet on box)

B.
For time:

40 Calories of Rowing on Concept 2
40 Kettlebell Swings
40 Goblet Squats
40 V-Ups

CW: 8:22

LW: 11:09 (UGGH)

Tues., Oct. 1, 2019

WOD:

Complete as many rounds as possible in 20 minutes of:

15 push jerks  OR 15 seated shoulder press
15 box jumps OR step-ups
15 back extensions

CW: 8 Rds. plus 15 presses (25# DB)
LW: 7 Rds. plus 7 PJ (45# bar)