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.