Huge Squat Clean PR!

Squat Clean 6 x 1 @ >90% 1RM

103/113/123/128/128/128/133# PR!!!


Previous PR 118#


I just realized that I accomplished two of my goals this week: Body Weight Clean & Jerk!  Check it off the list!

WOD: 7 rounds with 1 minute rest
3 Hang Power Cleans @ 103#
3 Front Squats

Time- 9:16

Finisher: 2 Prowler Suicides

Split Jerk PR!

Split Jerk @ 83/103/123/133/143# PR!
                      3-  3-   2-   1-    1

WOD:  200m Sandbag Run
44# KB Swing 10-9-8-7-6-5-4-3-2-1
         Burpee     10-9-8-7-6-5-4-3-2-1
  200m Sandbag Run

Time- 11:24

Rest Day

Saturday Rest Day

Sunday Volleyball Open Gym!

Grace and Snatch PR's!

1 RM Snatch @ 63/83/88# PR!

WOD: "Grace"
Rx'd 30 Clean & Jerks @ 85#

Time- 3:23  PR!!  Previous PR was 4:24

3RM Back Squat

3RM Back Squat (5 x 3)
135/155/167/175/185

WOD:
400m run
OH Squat 15-12-9-6-3 @53#
KB Swing 30-24-18-12-6 @ 35#
400m run

Time- 13:08

Death by 10m

Death by 10m
On the minute add 10m shuttle til failure
Did 18 minutes

WOD:
7 rounds
7 pullups
7 pushups

Time- 4:10

Deadlifting

DL 5 x 2 @ 173/193/203/213/223#
Felt good!

WOD:
3 rounds
10 thrusters @ 85#
10 burpees

Time- 6:08

Finisher: 100 DU's

Happy Birthday Rest Day!

DeDe

Workup 2RM Split Jerk
63/83/103/123 failed 133
2-2-2-2-(1)

                                    

WATSONVILLE — Four members of a Santa Cruz family headed to a weekend getaway with relatives near Yosemite National Park were killed when their four-seater plane plummeted into the grounds of Watsonville Community Hospital, authorities said Friday.

David Houghton, 44, wife Dede, 44, and sons Luke, 12, and Ryan, 10, all perished in Thursday's crash, which witnesses say occurred after the plane turned sharply offline after taking off from Watsonville Municipal Airport. Federal investigators spent Friday poring over the scene, combing through the blackened, skeletal wreckage for the first clues in an investigation that could take up to a year.

WOD: "DeDe"
5 rounds
5 Power Cleans 103#
10 Ball Slams 25#
200m run

Time- 10:46

OH Squat PR!

Workup 2RM OH Squat @ 83/93/103/108 PR!
                                               2- 2- 2- 1

WOD:
2 rounds with 1 minute rest in between
5-3-1 Snatch @ 63# (too light)
15-9-3 Pullup/Dip (instead of 5-3-1 muscle up)
200m run

Time- 11:25

7am. Again.

Workup 5RM
5 x 5 @ 135/155/160160#

WOD:
200m sandbag run
Squat Clean & Thruster 5-4-3-2-1
1 round of Cindy
200m sandbag run

Time- 12:50

J-Dog

7am @CFWSC with Jason

5 x 5 DL @ 165/175/185/185/185
5 x 3 HSPU to the abmat.  Lowest yet!

"Hannah"
200m run
H- 10 Cleans @ 83#
A- 20 Burpees
N- 30 Slam Balls 25#
200m run
N- 30 Slam Balls
A- 20 Burpees
H- 10 Cleans

Time- 12:14

July 4th

Played beach volleyball with Jami, Karen and Jackie.  First time since last summer!

Back For More

OTM for 10 Minutes
3 Front Squats @60% 1RM

WOD:
OTM for 12 minutes
2 Cleans
5 Clapping Pushups
1 Sprint

CrossFit West Santa Cruz!

First workout in the new gym and it's AWESOME.

Workup to 1RM OH Squat

WOD:
5-4-3-2-1
Heavy Deadlift @193#
15-12-9-6-3
Pullup
Dip
50-40-30-20-10
Double Unders

Time- 13:18