8/25
6:30 w/ Chris

Warm up
2x around block

Tabata abmat situps

Foam rolling & dislocates

3 rounds:
30 squat snatch 35#
30 wall ball 10#
29:49

Just barley finished...so happy I didn't DNF tho.

8/24
4:30 w/ Chris

3 Rounds: Row 250m

Handstand Work – 10 minutes
Better than ever. I can get on the wall and stay there for a good amount of time.

Strength

Dumbbell Thrusters – 5 x 5
10#
15#
20#
25#
30#

For Time:
15-12-9
Thrusters
Burpee Box Jumps (20”)

I did the 15 with 65# that took me forever...big mistake. I dropped it down to 55# the rest of the time. Yesterday was hard for me I really need to step up my game.
DNF

8/23
4:30 w/ Chris

warm-up
150 single jump rope
400m sandbag run
15x 25# plate burpees

Finisher
"Chip Away"
For time:
50x pull-ups
50x ring dips
40x pull-ups
40x ring dips
30x pull-ups
30x ring dips
20x pull-ups
20x ring dips
10x pull-ups
10x ring dips

Got to 25 of the 40 dips and 15 of the 30 pull ups...I used the black band for the pull ups and purple for the dips. One hand ripped and the other was just starting...had to shut it down a few minutes early...I don't roll with ripped hands

8/22/11
5:30 w/ Will

Warm up
50 squats
50 lunges

Box squats:
5-4-3-2-1-1
Worked up to 135#
Thanks Nat for making me work.

12 min AMRAP
50 DU's (150 singles)
50 AbMat situps
25 Good mornings 25#
2 Rds

8/18
5:30 w/ Chris

Warm Up
3 rounds:
25 Double Unders
50 Walking Lunges
Need a lot more practice on the DU's

WOD
10 Sit-Ups
10 GHD Back Extensions
30 Thrusters 55#
50 Pull-Ups

30 Sit-Ups
30 Superman
20 Thrusters 55#
35 Pull-Ups (Black Band)

50 Sit-Ups
50 GHD Back Extensions
10 Thrusters
20 Pull-Ups

DNF...Big fat FAIL. I finished the 3rd round of sit ups @ 35min. I was on a good roll...guess I'll have to buy my own shoes

8/17
4:30 w/ Chris

Warm Up - 3 Rounds of:
50 Double Unders
200m Waiter's Walk 25#
I can only do a couple DU's at a time so I did 100 singles.


Skill/ Strength - 5 Rounds of:
8 Barbell Step Ups
started with 45# ended with 35#

WOD - AMRAP in 10 minutes of:
10 Air Squats
3 Burpees
Suicide Sprints

I lost count but it was somewhere around
7 and 8 rds

8 more classes without a DNF and those new shoes will be on my feet.

8/16
5:30 PM w/ Chris

Warm-Up
Foam Roller
3 Rounds:
10 Burpee Broad Jumps
10 Toes to Bar

Strength
Hang Power Clean
5-4-3-2-1
Worked up to 105...tried 115 but it was just too heavy.

WOD
5 Rounds for Time:
10 Hang Power Cleans 65#
10 Pull-Ups

Time: 17:48

Half way through my hands started to burn and I thought I was for sure going to lose my none DNF roll...I had to do 1 pull up at a time towards the end but I got it done.

8/15
6:30 w/ Will

Warm Up
3 Rounds:
10 Front Squats w/ PVC
10 Hollow Rocks
10 Pull-Ups
10 Push-Ups

Skill
Front Squats 5-5-4-3-2-1-1-1
5x55
5x65
3x75
4x55
3x65
1x75
1x85
I tried a few times at 95...just couldn't get it.

WOD
Karen
150 Wall Balls (10#)

14:25

10 more classes with out a DNF and mama gets a new pair of shoes courtesy of TyTy

8/11
5:30 w/ Chris

Workout of the Day
Box Jump
1-1-1-1-1
Did pretty good on this...got a nice bruise on my shin

Back Squat
5-5-5-5-5
worked up to 105#

WOD
Five rounds of Cindy
5 Pull-up
10 Push-up
15 Squat
then
Run 800 meters
25 Burpees
13:01 Rx

I'm pretty happy I finished the work out...one month of no DNF's and the little lady owes me a pair of shoes.

8/10
5:30 w/ Chris

Warm Up
400m run
400m sprint and run backwards
**my sprint was more like a slow jog**

5x5 weighted situps
20#
25#
30#
30#
30#

WOD
AMRAP in 3min, 6min and 9min w/1min rest between sets
9 DB Bench Press 25#
12 KB swings (1 pood)
15 squats

Not sure how many rounds I did. Spent a lot of time working on my KB swings...they suck.

7/27
5:30 w/ Chris

Warm-Up
5 minutes of Jump Rope

Three rounds:
Farmer's carry 100m 25#
Overhead straight arm carry 50m each arm 25#

WOD #1
Against a seven minute running clock:
800m run
Max reps burpee-box jumps 20"
Reps: 18

WOD #2
Three rounds for time:
30 situps
30 walking lunges with plate overhead 25#
10:13 Rx

My DU are getting a little better still need to practice. The run kicked my butt as usual...took me 4min to do

7/21

Warm-Up
Double Unders

Strength
Overhead Squats - 15 rep max

WOD
Jeremy
21-15-9
OHS #45
Burpees

Time: 11:08

I'm not a fan of overhead squats...much more practice needed.