re: Daily CrossFit Thread: Workouts and other musings..

First time doing Bear Complex. I can pretty much guess what I'll be able to do though. On the pull ups, I am torn. If I do jump ups, I'll be able to get a bunch of rounds in. If I attempt kipping, it will slow me down tremendously, and I will not get many rounds in. Have never tried butterfly-don't think I am ready for it.

A.)Bear Complex- 15 Min to find a heavy complex of 1
B.)12 min AMRAP
rep scheme 2-4-6-8-10…
Thrusters (95/65)
Pull Ups

C.)100 Gymnastic Crunches AFAP

Did that wodapolooza wod...

150 dubs
60 single dbell thruster 50# (subbed this for wallballs)
30 chest 2 bar
150 dubs

15:00 even.......just wasn’t feeling it this morning. I think I had more in the tank.

Strength front squats

Heavy sets were 225x3 235x2 245x1 255x1

Then accessory leg work

Conditioning

7 min AMRAP

25 foot overhead kettle bell walking lunges
5 ghd sit ups with 10lb wall ball

Then

3min AMRAP/1 min rest 2 rounds
12 hand release push ups
12 kettle bell swings 53lbs

It was supposed to be 4 rounds but the first round it did explosive push ups and I was smoked.

Did the 2nd wodapalooza workoit

Min 0-3:00
AMRAP clean and jerk @ 165#

I got 20 reps

Rest 2:00
Then

3 minutes to find a 1 RM clean and jerk, got 235.....failed the jerk at 245.

100 barbell rows at 115#

15 dubs EMOM

Took me almost 9 minutes.....spicier than I anticipated.

Then did 4 rounds of drop sets

10 lateral raise 15lbs
10 lateral raise 10lbs
10 lateral raise 5lbs

Today’s workout..

Partner WOD 8RFT (4 each) You go 1 round, I go 1 round format.

8 HSPUs
8 Box Jumps 24/20
8 KB swings 53/35
8 WallBalls 20/14
8 Snatches 95/65
8 Bar Facing Burpees
8 Pull-ups

Missing the final movement of 8 Thrusters 95/65 but it was long without it.

It’s a Memorial WOD for my brother and 7 other Marines who were killed in a crash involving 2 helicopters 28 years ago in the North Arabian Sea as the US prepped for the 1st Gulf War in Operation Desert Shield.

26:08 Rx

Strength

EMOM deadlift latter at 225lb

20 rounds working up from 1 rep to 5 the back down to 1 then back to 5 then back down to 1

Conditioning

5 rounds 2 min AMRAP/1 min rest

3 hang snatches at 65lbs
5 toes to bar
10 air squats

I'm not a great rower and I am in the beginning stages of learning double unders, so this may end up being an AMRAP for me. Love the snatch emom.

A.)10 Min EMOM- 3 Power Snatch (135/95)

B.)For Time
50 Cal Row
50 Double Unders or 120 Singles
50 Deadlifts (135/95)
50 Double Unders or 120 Singles
50 Cal Row
20 Min Time Cap!

C.)Accumulate 100 Gymnastic Crunches working 30 sec on 30 sec off until finished!

8 rounds:

400 m run
10 burpees
10 wall balls
10 KB swings