DTB-Pompano

3/9/19

AAA with Jess
Lost in finals because I made several unforced errors at the beginning of the game.  Beat everyone else we played, no one scored more than 14 points.

OPEN WOD 19.3

3/8/19

Open WOD 19.3
10 minute cap
200 ft DB OH Walking Lunge @35#
50 DB Box Step-Ups @35#
50 Strict HSPU
200 ft Handstand Walk

91 Reps
1 HSPU (PR)
7:44 tie-break

had 4 failed attempts at HSPU, feet came off the wall so they were no reps

3/6/19

Workup 1RM OHS
1@65/85/105/125/135/145#

12 min AMRAP
5 strict pullups
10 OHS @65#
15 DL @65#

5+12

OPEN WOD 19.2 Re-Do

3/3/19

Open WOD 19.2 Re-Do
Completed 3 Squat Cleans @ 115#
168 Reps (+10)
7:26 tie-break

Open WOD 19.2

3/1/19

Open WOD 19.2
8 minutes to complete:
25 T2B
50 DU
15 Squat Cleans @85#

25 T2B
50 DU
13 Squat Cleans @ 115#

158 Reps
2:20 tie-break
43 reps on 2nd round of DU

OPEN WOD 19.1

2/25/19

Open WOD 19.1
15 min AMRAP
19 Wallball @14#
19 Cal Row

222 reps

 
• 5 rounds +
  19 wall-ball shots
  13-cal. row

2/20/19

Push Jerk 3RM
3@145#, 1@155# PR

MetCon
15 min AMRAP
60 DU
21 cal bike
10 push jerk @80#

4+48

2/11/19

Front Squat workup 1RM
1@185#

MetCon
21-15-9
KBS @35#
Box Jump Overs
Front Squat @65#

Time- 7:46

2/6/19

5x2 Tempo Back Squat
7 sec down, 3 sec pause
2@85/105/125/145/155#

MetCon
1-2-3-4-5-6-7-8-9-10
DB Front Squat @35#
30 DU

Time- 10:57

2/4/19

Front Squat every 90 seconds x 6
3@75%, 2 @80%, 1 @ 85%, 1 @ 90% x 3
3 @135#, 2 @155#, 1@175#, 1@180#

MetCon
5 min AMRAP/5 min Rest
20-15-10 cal row
27-21-15 thruster @80/65/55#
27 pullup/21 T2B/15 pullup

1+114

1/28/19

with Devin

Push Jerk 3RM
3@65/85/105/125/140#  PR

MetCon
1000m Row Buy-In
3 Rounds:
21 DL @ 65#
15 Lateral Bar Burpees
9 Push Jerk

Time- 13:42

1/25/19

CrossFit Empirical with Denvyr, Sam and Kim

Front Squat 1RM
1@180#

MetCon
3 Rounds:
500m row
12 Front Squat @85#
21 Box Jump Overs

Time- 15:47