1/21

@ CF York

for time:

1000m Row

@ 135#

21 squat cleans

21 push press

15 squat cleans

15 push press

9 squat cleans

9 push press

1000m row

29:13

tough wod, got 1 m-u right after the wod

1/20

@ CF York

easy night

Snatch

135/ 155/ 165/ 170/ 175/ 180

1/19

@ CF York

4 rft

30 double-unders

30 burpees

30 double-unders

22 28" tire jumps

24:00

1/18

@ CF York

5 rft

5/5 pistols

20 KB swings @ 55#

30 push-ups

40 sit-ups

28:34

1/16

@ CF York

for time:

2-4-6-8-10-8-6-4-2

false grip ring pull-ups to chest with turn out at the bottom

ring dips

KTE

burpees

40:30

really struggled with this one but it should hopefully help

1/15

@ CF York

5 rft

5 presses

20 squats

10 push presses

20 squats

15 push jerks

20 squats

30:11

tough WOD.

1/12

@ CF York

Tabata

SDLHP @ 115# - 46
D-U's - 115
push-ups - 61

2 consec m-u's

1/11

@ CF York

for time:

20-15-10

squat cleans @ 115#
thrusters @ 115#
sit-ups

17:06

2 consec m-u's

Push -Jerks

@ Camp PB

Push-Jerks

135, 155, 185, 195, 205, 215

had to clean the weight first then Jerk it. not bad considering how long its been since i've gone heavy, still had some more room to go up but ran out of time.

Fran

@ Camp PB

Fran as Rx'd

6:07

not my best time but pleased thrusters were good and first rd of pull-ups were good. still have so much improvement. 3 weeks until the next time, maybe i'll be down some weight and excitement from being at the cert will help me.

1/8/10

@ Camp PB

3 rft

10 (5/5) TGU's @ 35#
20 (10/10) Db Snatch @ 35#
40 D-U's

19:11

horrible time, struggled with everything even the d-u's. not much sleep over the past couple of days, maybe?

1/7

@ CF York

AMRAP 20min

5 HSPU's

10 45# Plate old school Front Raises

20 D-U's

6 rds + plate raises

30 sec shy of being 7rds, was kicking the d-u's after the first round and it took me a little bit to get in the rhythm for the front raises, the hspu's went well 3&2's all the way until the last round, head all the way to the floor.

1/5

@ CF York

for time:

20 thrusters @ 95#

40 box jumps

60 sit-ups

20 thrusters

60 sit-ups

40 box jumps

20 thrusters

17:23

not a bad time, sometimes when your fatigued from lack of sleep, workouts go smoothly because you just get into a rhythm (pace) and just get it done and the time turns out better than if you had gone at it hard right away then faded out.

Deadlifts

@ Camp PB

Deadlifts

135x5, 185x5, 225x5, 245x3, 265x3, 285x3, 295x3, 305x3, 315x3

not to bad grip started to fail at 295 so I used straps for the last 2 sets so I could get the heavier weight.

1/4

after a few rest days and easy days i'm back at it. got this WOD from CF KOP and I liked it.

@ Camp PB

AMRAP 15min

3 Hang pwr snatches @ 95#
then
2rds
3 pull-ups
6 push-ups
9 box jumps

7 rds