12/30

@ CF York

AMRAP 20 min

10 ring pull-ups

15 burpees

20 box jumps

25 V-ups

3 rds + 14 burpees

finished out the 4th rd, I suck at all ab exercises. then worked on m-u's. good workout.

12/29

@ CF York

4 rft

10 Snatches @ 135#

10 ring dips

10 Hang Squat cleans @ 135#

10 ring dips

32:23

struggled with this one, very tired from night works, almost got visited from pukie, that doesn't happen too often.

5K Row

12/28

@ Camp PB

5K row for time:

20:48 14 sec slower than my best time (first night work could be the cause, very tired).

12/26 Team WOD

@ CF York

4 person Team WOD for time

1, 2, 3......8, 9, 10 reps

box jumps
pull-ups
KTE's
push-ups
kb swings @ 55#

only one team member could work at a time: ~ 33min

Fun WOD for the day after Christmas, met a few new crossfit friend who were visiting from other boxes.

12/24

@ Camp PB

for time:

run 200m
10 lunges/ 5 burpees x 4
run 400m
20 wallball @ 15#
run 600m
20 box jumps
run 800m
20 hang cleans @ 95#

18:41

glad tomorrow is a rest day I need one or two. this ended up being harder than I thought it would be. good one by Rey.

Run/ Thrusters

@ Camp PB

5 rft

run 400m
15 thrusters @ 90# (2 - 45# db's)

20:32

this was a brutal WOD. I don't think I could have done this as Rx'd @ 135# or if I could have it would have to have been fresh. My shoulders are still fatigued from Diane and OHS. tomorrows WOD will not have any shoulder movements.

OHS

@ Camp PB

OHS x 3

95x5, 115x5, 135, 155, 175, 185, 195

struggled with the weight overhead in the shoulders, didn't realize the fatigue from doing Diane yesterday, all those HSPU's. legs felt fine and good depth on the squat.

Diane

@ Camp PB

Diane

as Rx'd

21-15-9

225# DL

HSPU's

13:31

1 min faster, my best time so far.

My first rant

yesterday it snowed here in York, Pa, and with that we received no mail. what ever happened to rain, snow, sleet, or shine? 2 years ago the same thing happened we went 3 days without mail because the mail person felt our road was to rough. so, if the mail person chooses not to deliver mail because of weather do they have to take a vacation day, call out sick, or do they just get to hang out at the post office and get paid. they are gov't employees being paid by us and they can choose not to provide the service they are being paid to provide. another abuse by the government. my guess is they just get to hang out at the post office. when we lodged a complaint the post master said it is up to the delivery person and if they feel that it's to difficult then it is ok for them not to deliver. that's just plain crazy. i want my mail. so i have shoveled around my mail box in the hope that my road is deemed passible enough that we'll get mail tomorrow.

12/18

@ CF York

4 rft

2 muscle-ups

30 double-unders

20 KB swings @ 55#

11:28

i really enjoyed this WOD, got all m-u's as rx'd, a real big confidence booster.

12/17

@ CF York

5 rft

5/5 One Arm DL @ 115#

10 Squat cleans @ 115#

30 Double-unders

24:52

My legs were very fatigued today, struggled from the first squat clean all the way through. the only bright spot was the double-unders with only the last round being broken.

12/16

@ CF York

4 rft

10 28" box jumps

20 sit-ups

30 OHS (15 each arm) 55# KB

12:19

12/15

@ CF York

AMRAP 18min

5 skin the cats

10 pull-ups

15 squats

5 rds

12/14

@ CF York

Squat Cleans

5 x 3

135/155/175/205/215/225

then

AMRAP 20 min

10 ring rows

20 push-ups

30 Burpees

4 rds

12/12

@ CF York

AMRAP 20 min

rope climb (no legs) 6'

Monkey bar traverse 19'

20 Box jumps

20 kb swings @ 55#

farmers carry 2 35# plates 100'

6+ rds

fun WOD

12/11

@ CF York

for time:

Row 1000m

then

40 pull-ups

50 push-ups

60 Squats

11:58

12/10

@ Camp PB

Thrusters

5 x 3

155/165/175/185/195

then

21/15/9 @ 45# thrusters w/ partner rest

The Don

@ CF York

AMRAP in 10min

2 Tire Flips
Farmers carry back to start
3 Push press @ 115#

14 rds + TF & FC

Tears you hands up carrying a 282# tire!

Lumberjack 20

@ CF York

Lumberjack 20

20 Deadlifts @ 275#

run 400

20 KB swings @ 55#

run 400

20 OHS @ 115#

run 400

20 Burpees

run 400

20 C2B Pull-ups

run 400

20 box jumps @ 24"

run 400

20 Squat Cleans @ 95#

run 400

35:22

tough one for the victims @ Fort Hood, Texas and Crossfit Lumberjack.

12/6

@ Camp PB

12 Pwr Cleans @ 135#

2 Burpees

down/up to

2 Pwr Cleans

12 Burpees

8:40

fast and furious.

12/5

@ Camp PB

for time:

Row 1000m

then

21 - 15 - 9

GHD (half ROM)
Back Ext.

8:44

very tight in the hip flexers, need to get more consistent with stretching.

12/3

@ CF York

For Time:

1000 single unders

then

3 rds

10 Burpee Box Jumps
20 Push-ups

15:58

Push-ups were my weak spot today, can't go much faster on the Burpee-box jumps (for me), overall a good WOD, gonna feel it in my calves and pecks tomorrow.

12/2

@ Crossfit York

For time:

80 Sit-ups

10 KB swings @ 55#

60 Sit-ups

20 KB swings

40 Sit-ups

30 KB swings

20 Sit-ups

40 KB swings

15:23

Struggled during the sit-ups, always seems that they come up 2 days in a row for me, really struggled, kb swings were pretty easy only had to break up the last set of 40.

12/1

@ Camp PB

10 rft

10 Wallball @ 15#

10 Sit-ups

9:42

@ Crossfit York

Snatch

95,115,135,145, 145x1x10 @ 1min intervals

Clean

145,185, 185x1x10 @ 1min intervals