"Manion"

5 x 5 Jerk @ 88/99/110/114.4/118.8#

5 x 3 Back Squat @ 154/176/187#

"Manion"
7 rounds
400m run
29 Back Squats 135#

I did a ladder of decreasing weight:  88/88/66/66/45/45/45#

Time- 35:59

If my legs aren't sore tomorrow I will be very surprised.

Warrior CrossFit

The shirts I had made for the team.

2k Row PR

Regional WOD 2

2k row- 8:52.7
50 pistols alternating
skipped the 30 HPC @ 135#

Weeks PR's

PR's this Week:

Back Squat 226.6#
Split Jerk 145.2#
Front Squat 182.6#
Power Snatch 105.6#
OH Squat 132#  BODY WEIGHT
Deadlift 259.6#  almost double BW

Deadlift PR!

5 x 1 DL @ 198/220/231/242/253/259.6# PR!

5 X 1 Bench @ 95/105/110/115/ failed at 120#  (115 is current PR)

WOD: 12 minute AMRAP

25 DU
20 KB Swing 16kg
15 GHD Situp

5 rounds + 12 DU's

BW OH Squat PR!

5 x 1 Power Snatch @ 77/88/99/103.4/105.6#
                                          PR/PR

5 x 1 OH Squat @ 105/114/121/127.6/132#  BODY WEIGHT OH Squat  PR!!!!!!!
                                                    PR/PR


Outlaw WOD:
30 Back Squat @ 95#
20 Pullup
10 Push Jerk @ 95#
20 Front Squat @ 95#
20 Pullup
10 Push Jerk
10 OH Squat @ 95#
20 Pullup
10 Push Jerk

Time- 19:20

Difficult WOD.  Didn't think I was going to make it through.

Front Squat PR

5 x 1 Clean @ 110/121/132/138.6/ failed at 143#  Pulled plenty high but couldn't get my elbows up.

5 x 1 Front Squat @ 154/176/182.6/ failed at 190#
                                                 PR
Haven't hit a Front Squat PR since June, 2010!

WOD:
8-12-16
Pistols
HSPU
Burpee Over-The-Box Jumps 24"

Time: 11:36

Back Squat PR

5 x 1 Back Squat @ 154/176/198/209/220/226.6#
                                                             PR/PR!
Haven't hit a Back Squat PR since May, 2010!

5 x 1 Split Jerk@ 110/121/132/136/138.6/140.8/143/145.2#
                                                                                     PR!
Haven't hit a Split Jerk PR since July, 2011!


WOD: 3 rounds
20 Hi Box Jump
15 KB Swing 16kg
10 Pushups

Time- 5:31

Too easy.  Should have done 5 rounds.

3RM

5 x 3 Deadlift @ 154/198/209/220/231#

5 x 3 Bench @ 85/90/95/100/100#

WOD: 3 rounds
5 HSPU (yellow plate)
10 DB Snatch @ 30#
15 Pullups
15 Dips (smallest red band)

Time- 13:01

OH Squat PR!

5 x 3 Snatch @ 77/99/99/99/99#

5 x 3 OH Squat @ 99/105.6/110/118.8/123.2# (2x)
                                                                PR


WOD:
25 Wall Ball 12#
40 KBS 16kg
40 GHD Situp
25 Wall Ball
20 DL @ 132#
40 T2B/GHD
25 Wall Ball

Time- 13:28

Jerk

5 x 3 Squat Clean @ 99/121/121/121/129.8#

5 x 3 Front Squat @ 132/140.8/143/149.6/154#

WOD:
3 rounds
100 DU's
20 Pistols
10 Jerks 88#

Time- 14:04

Easy WOD

5 x 3 Back Squat @ 154/176/187/191.4/193.6#

5 x 3 Jerk @ 88/99/105.6/110/118.8#

Main Site WOD:

10-9-8-7-6-5-4-3-2-1
Pullup
Hi Box Jump
GHD Situp

Time-10:44

First time I thought a WOD was too easy!  Although my abs were a little sore the next day.

Big Lake Run

Horrible run.  Super windy, felt tired and slow.  4.8 miles.

Dead after Deadlifts

5 x 5 DL @ 198/209/209/209/209#

5 x 5 Bench @ 85#

WOD:
21-15-9
DL @ 176#
Dips (smallest red band)

Time- 10:36

Snatchsquatch

5 x 5 Snatch @ 77/88/92.4/92.4/94.6#

5 x 5 OH Squat @ 88/92.4/92.4/92.4/92.4#

WOD:
5 rounds
250m row
10 Squat Clean Thrusters @ 66#
15 Burpees

Time- 27:53

"Helen"

5 x 5 Cleans @ 99/121/132/121/121#  Struggled with cleans today.

5 x 5 Front Squat @ 132#

"Helen"
3 rounds:
400m run
21 KB Swing @ 16KG
12 Pullup

Time -11:50

Did all KBS and Pullups UNBROKEN

Back Squats

5 x 5 Back Squats @ 154/165/169/172/176#

5 x 5 Split Jerk @ 88/92.4/96.8/103.4/110#

WOD:

*50 DU
9 Hang Squat Snatch @ 77#
50 DU
7 Hang Squat Snatch
50 DU
5 Hang Squat Snatch

Time ~ 10 minutes (my watch stopped on the first set of snatches)

*Did all 3 sets of Double Unders UNBROKEN

Outdoor WOD

The gym was closed today so we ran to the lake and did:

50-40-30-20-10
Squats
Pushups
Lunges
Situps

Time- 17:30

Most UB pushups I've ever done- 25 in a row!

This Weeks PR's

Squat Clean 140.8#

Deadlift 253#

Bench 115#

OH Squat 121#

Snatch 101.2#

OH Squat and Snatch PR

5 x 1 OH Squat @ 77/99/110/116.6/121#
                             Previous PR/PR/ PR


5 x 1 Snatch @ 77/88/92.4/96.8/99/101.2#  PR


Those PR's were hard earned.  Lots of misses in there.

WOD:
5 rounds
500m row
15 thrusters 55#

Time- 23:30

Deadlift PR and Bench PR

5 x 1 DL @ 198/220/242/253/ failed at 255#
                                  PR/PR

5 x 1 Bench @ 85/95/100/105/110/115#
                                                        PR


WOD:
"Josh"
21 OH Squat 65#
42 Pullup
15 OH Squat
30 Pullup
9 OH Squat
18 Pullup

Time- 14:27

Outlaw

No lift today.

Outlaw WOD:
30 Box Jump
20 DL @ 154# (was supposed to be 205#)
30 T2B
20 DB Push Press @ 30# (was supposed to be 35#)
30 GHD Situp
20 Row for Calories
30 Pistols (supposed to be weighted)
20 Burpee Box Jumps

Time- 18:32

Squat Clean PR!

5 x 1 Front Squat @ 154/165/171.6/171.6/ failed at 180#

5 x 1 Squat Clean @ 121/132/138.6/140.8/ failed at 143#
                                     Previous PR/ PR!


SD AZ Sectional WOD #2:
7 rounds
7 snatch @ 66#
7 box jump (hi box)

Time- 11:17

No PR today

5 x 1 Back Squat @ 154/176/198/209/ failed at 215# which would have been a PR

5 x 1 Split Jerk @ 88/99/110/121/132/136.4/ failed at 138.6#

WOD:
3 rounds
50 squats
20 dips (small black band)

Time- 8:47

DL 3RM PR

5 x 3 DL @ 154/198/209/220/231#

Was going to do a WOD, but was so tired only made it through the first round of:

10 PP @ 95#
15 HR Pushup
20 Pullup