Buy In:
Pretty much nothing

Workout:
1.
2k Row (light) - 9 min
Rest 5 Min

2.
50 Abmat Situps
Max Lever hold
30 Abmat Situps
15 T2B (no kip)
20 Abmat Situps
Max L Sit Hold
50 Abmat Situps
Score = Total time, - max holds time.
Time= 7:08 - 29 seconds of holds. TOTAL. 6:39 (winner)
Rest 5 Minutes

3.
2k Row (light)
Time: 8:48
Rest 3-5 Minutes

4.
3 Rounds
15 GHD Situps
10 Hip 7 Back Extensions

Cash Out:
Some Handstand holds
Mobility

Day at CFFP
745a
Buy In:
General Warm up
Hip Mobility

WOD1: Front Squat
5 x 5
185 x 5. 195 x 5. 205 x 5(PR). 210 x 2. 210 x 5(PR)

Cash Out: Snatch Work
Failed miserably today

1p
"Nate". As 30 min AMRAP
W/ Jordan. One working, one resting
Total- 18 Rounds

4p
"Pirate Girl"
15-12-9
Power Snatch (115#)
Burpees
400m Run
Time: 9:40 (used 95#)

Buy In:
General Warmup

WOD: "Hurricane Spice"
3 Rounds
15 HSPU
20 Wall Ball
25 Pullups
Time: 11:49

Cash Out
300m Row x 4
90 sec rest in between rds
.54 / 1:00 / 1:12 / .58

4:30p

Buy In: 

General Warmup

Hib Mobility

Strength: Back Squat 5x3 +

225x3   235x3   245x3   255x3   265x1(F on 2)   275x1

Rest 1 HR (Mobility Work in between)

6:00p

Buy In: 

General Warmup

Clean Prep

WOD: "Black and Blue" (CFNE)

10 Power Cleans 135#

10 Burpees

Time: 5:50

Cash Out:

Lever Holds

L Sit Holds

GHD Situps

THURSDAY

General Warmup

Workout:
21-15-9
OHS (95#)
Box Jumps
T2B
FAILED ON THIS WORKOUT. Wrist couldnt handle the OHS

Ended up doing, OHS with 95# for sets of 3-5, for X sets (a lot)...
with HS Deficit Pushups (2 45's, down to abmat)

+ Mobility

SUPER FRUSTRATING DAY

Buy In:
400m Jog
Some shorter sprints

WOD:
800m Run
Rest 5 min
800m run
Rest 5 min
400m run
Rest 1 min
400m run
Rest 1 min
400m run

Times: 3:02 / 3:00 / 1:17 / 1:38 / 1:33

Cash Out: 5 Sets
10 T2B (on field hockey goals)

TUESDAY

General Warmup

WOD1: Squat (frequency)
Few sets, worked up to 235 x 2

WOD2: Snatch Balance
Worked up to 115#. Still terrible with these
Rest 30 min

WOD: AMRAP 20
20 KB Snatch (10 each arm) 53#
15 Pullups
10 Ring Dips
= 6 Rounds Complete

AM Workout
Buy In:
General Warmup
Mobility

WOD1: Bench Press
4x4
205 x 4   215 x 4   220 x 4   225 x 4
Rest 10 Minutes
WOD2: "Itch"
3 Rounds For Time
10 Deadlifts #275
50 Double Unders
Time: 5:58



PM Workout
Split Jerk Work
Worked way up to 225# x 1

1 Hr of Mobility at TUFF


Evening:
2 hour of full court bball

Ready for tomorrow!

Barbara
5 Rounds For Time
3 Minutes Rest in Between Rounds
20 Pullups
30 Pushups
40 Abmat Situps
50 Squats
Splits: 2:51 / 9:31 / 15:55 / 22:49 / 30:20 total time

THURSDAY

Buy In:
General Warmup

WOD1: Deadlift
5x3
315x3   315x3  335x3  355x3  315x5   225x10
Rest 5-10 Minutes
WOD2:
400m Run
12 K2E
Complete Each Round every 3 Minutes

Rest 1.5-2 hrs
Then GymKen
Played on PBars and Flips

General Warmup

WOD: "Car Bomb"
21-15-9
C2B Pullups
Box Jumps (24')
Time: 3:43

WOD2: Row 300m x 4
Rest 1 Min between Sets
.59 / 1:02 / 1:07 / 1:05

General Warmup

WOD: Back Squat (frequency day)
185x5. 205x5. 205x5. 205x5

WOD2: 5 Rounds FT
10 Deadlifts (135#)
10 Lateral Burpees
20 Abmat Situps
Time:6:26

Cash Out:
2 Min x Max T2B x 3

First day of level 1. Did "Fran". No PR

:-(

Buy In:
Be lazy, barely warmup.

WOD: 10 Minute Ladder
1 Power Clean (155#)
1 Muscle Up
2 Power Clean
2 Muscle Up
And so on...
Finished: 7 + 8 power cleans

Cash Out:
GHD Situps
GHD Hip Extensions

CF Invictus
Buy In:
General Warmup
Snatch Grip Deadlift (deficit)

WOD1: Weighted Pullups
5 Sets
53#KBx2. 75#kbx1. 75x2. 75x2. 75x3

WOD2: 5RFT
10 pull ups
10 push press (95#)
30 Double Unders
Time: 7:15

Crossfit Invictus
AM WORKOUT: 7:30am
Buy In:
Jump Rope 5 Minutes
Hip Mobility
Shoulder Mobility
Warmup Front Squat

WOD: Front Squat
5-5-5+
135x5   155x5   175x5   185x4

WOD2: 15-12-9
Hang Cleans (135#)
Burpees
Time: 9:36

PM WORKOUT
6p Ish
4 Sets:
Bench Press - 2-4reps x 20X1   (205#)
Rest 90 Second
Sled Pull  (Prowler + 2x45#'s)  100m (approx)
Rest 90 Seconds

WOD: AMRAP 10
10 Burpees
200m Run
10 Ring Dips
Total: 5+8 Burpees

Active rest day.

Row 2k - 8-10 min pace

Some Handstands, plus on pbars

Stretching, mobility etc

Buy In:
General Warmup
Warmup for JT

WOD1: "JT"
21-15-9
HSPU
Ring Dips
Pushups
Time:

WOD2: Team Wod
Sled Push
Tire Flip
Sandbag carry
Tire Jumps

Friday / Thursday

FRIDAY

Buy In:
General warmup
Burgener Warmup

WOD: SKILL
Snatch Balance
Worked up to 115#

WOD: 21-15-9 + 200 DU's
Wall Balls (20#)
Pullups
200m Run
End with 200 DU's
Time: 12:59

Cash Out:
100 more DU's


Invictus WOD
THURSDAY

Buy In:
General Warmup
Hip Mobility
Shoulder Mobility

WOD1: Back Squat
4 x 2-4 Reps @30X1 (Tempo)
185x4   195x3   205x2   205x2   215x2

WOD2: For Time
1000m Row
100 DU's
Time: 7:19

OLYMPIC Night at TUFF

Snatch - 1Rm
Clean & Jerk - 1 RM

Snatch-
Technique.
at 95lb, felt so smooth, good Full Snatch.
Second i went up in weight, all fell apart.

Clean and Jerk
Worked up to 185lb,
then 195lb
went to 205, failed, but caught high.
went to 215, failed on the clean, caught low, elbows hit and i failed.

AM WOD:

Buy In:  
400m Run
Hip Mobility
Shoulder Mobility
Burgener Warmup

WOD:  Overhead Squat (technique)
Sets of 3-5, working up to 95#'s

Afternoon:  2:45p
CROSSFIT INVICTUS WOD
Buy In:
400m Run
Hip Mobility
Warmup Chest

WOD1: Bench Press
5 Sets of 3-5 Rep Range
205x5   225 x 4   225x4   235x4   245x2  drop set, 155#x7
Rest 2 Minutes then. . .
WOD2: Max Rep C2B Pullups
5 sets
7/6/4/4/4
*Trying to Pause for second at top
Rest 2 Minutes then. . .
WOD3:
3 Rounds for Time
25 Hand Release Pushups
400m Run
Time: UNDER 7:30. I believe it was 7:23

Cash Out:
Some Hip/Shoulder Stretching

REST DAY
-much needed after yesterday

Maybe play with some Double Unders


BUT, lots of Stretching for sure!