CrossFit 2015-03-18
3 RM Front Squat
* 145#
5 sets of 3 squat thrusters
* 75-95-115#
EMOTM 12 minutes
* odd minutes 7 push press and 7 squat thrusters 45#
* even minutes shuttle run 10m 9 times
Crossfit
CrossFit 2015-03-16
3 RM Push Jerk
* 125#
Heavy power clean
* 152# PR!
Wedding Crashers
* 2 power cleans [135#]
* 2 box jump overs [24"]
* 4 power cleans
* 4 box jump overs
* 6 power cleans
* ...
Round of 8 + 7
CrossFit 2015-03-11
Dynamic bench press
* 95/105/125
I am the bulldog
Teams of three
* 5 minutes row for calories
* 4 minutes burpee box jump overs
* 3 minutes row for calories
* 2 miniutes burpee box jump overs
* 1 minute row for calories
210 calories, 100 burpee box jump overs
CrossFit 2015-02-13
Dynamic deadlift with bands
* 245#
Macho Man
EMOTM
* 3 power cleans [95#]
* 3 front squats [95#]
* 3 jerks [95#]
7 rounds
CrossFit 2015-02-09
Overhead squat x5
* 110#
Smacks
8 minute AMRAP
* 5 deadlifts [75#]
* 5 hang power cleans [75#]
* 5 front squats [75#]
* 5 push jerks [75#]
5 rounds + 3 reps
CrossFit 2015-02-04
Deficit deadlifts 5x5
* 95-135-185-205-205#
Life
Partner workout
* 20 HSPU
* 4 rope climbs
Then
* 20 partner wallballs [20#]
* 40 hang squat cleans [95#]
* 40 front rack lunge steps [95#]
Time 15:05
CrossFit 2015-02-02
Dynamic shoulder press
* 97-99-101F
Front squat
3 reps EMOTM for 10 minutes
* 105#
Cashout 100 situps for time, on the minute, 7 burpees
* 5:50