CrossFit 2015-04-27
Weighted strict pullups 5x3
* 20# ->
Weighted pushups 5x3
* 45# ->
Front squat 3-3-3-3-3
* 95-115-135-135-145#
Sled push 5x100m
* 45# ->
Front Squat
CrossFit 2015-04-24
1 RM front squat
* 170# PR!
3 rounds for time
* 30 Calorie row
* 30 kettlebell swings [44#]
* 30 wallballs [16#]
Time 21:57
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 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 2015-02-02
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
CrossFit 2014-11-12
15 minute AMRAP
5 snatches increasing ladder, 3 rounds
* 1 snatch [75#]
* 1 snatch [80#]
* 1 snatch [85#]
* 1 snatch [90#]
* 1 snatch [95#]
Pause front squats
2 reps on the minute for 10 minutes
* 125#
Burner
AMRAP
5 minutes, 2 rounds
* 5 pullups
* 10 pushups
* 15 squats
Rounds: 4+