"Trinity"...

1000M Row

2 Mile Run

50 Burpees

28:40 Rx
"No matter how slow you go - you're still faster than the person on the couch".

Max Plank & Open WOD 13.4

AM: Max Plank - 6:02

PM: CrossFit Open WOD 13.4

AMRAP 7 of:

3 Clean and jerk

3 Toes-to-bar

6 Clean and jerk

6 Toes-to-bar

9 Clean and jerk

9 Toes-to-bar

12 Clean and jerk

12 Toes-to-bar

15 Clean and jerk

15 Toes-to-bar

18 Clean and jerk

18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men 

65 Reps Rx

 women

"H2O - Recovery"

Drink 32oz of water

Mobility

1K Row - 4:00

Mobility 

Drink 32oz of water

"Vilify"...

500M Row

10 Snatch (115)

20 Shoulder-to- Overhead (115)

30 Front Squat

11:21 Rx

"Mercy"...

10 Muscle Ups

20 Kettlebell Swings (70)

30 Toes-to-Bar

400M Run

13:34 Rx

Muscle Ups were slow. Grip is totally fried! Day three after 13.3 and "Diane". 

"Diane"...

21-15-9 reps for time of:

Deadlifts (225)

Handstand Push ups

7:04 Rx (1:27 PR)

Pretty happy after the Wall Balls in 13.3 yesterday. I know I can get sub 6 minutes!

CrossFit Open WOD 13.3...

:


AMRAP 12:

150 Wall balls (20lbs to 10′ target)


90 Double-unders


30 Muscle-ups

101 Rx. Not a misprint.

Too many "no reps" to count. I might need to join "Curves" after that performance.

Jillian Michaels said - "A bad day for your ego is a great day for your soul". My soul is doing great!

OTM 10: Squat Clean Thrusters

5 Squat Clean Thrusters on-the-minute for 10 minutes.

I used 95#.

Rx was 135#.

Open WOD 13.2 (Second Attempt)

10 Minute AMRAP of:

5 Shoulder to overhead, 115 lbs

10 Deadlift, 115 lbs

15 Box jump, 24 inch

226 reps 

24 reps PR!

Open WOD 13.2...

10 minute AMRAP of:
5 Shoulder to overhead, 115 lbs
10 Deadlift, 115  lbs
15 Box jump, 24 inch

202 reps Rx

Will try again Sunday. I plan on stepping for the box jumps and doing jerks instead of push presses. I KNOW I can get another round!

=

"Breakout"...

200M Run

50 Abmat Sit Ups

400M Run

40 Abmat Sit Ups

600M Run 

30 Abmat Sit Ups

800M Run 

20 Abmat Sit Ups

15:04 Rx

Felt good to run outside! 

Mental Victory: Abmat Sit Ups - Unbroken

Open Workout 13.1

17 minute AMRAP of:

40 Burpees

 30 Snatch, 75 / 45 lbs

30 Burpees

30 Snatch, 135 / 75 lbs 

20 Burpees

30 Snatch, 165 / 100 lbs 

10 burpees

Max rep Snatch, 210 / 120 lbs 

122 Rep Rx

Last year on Open WOD I got 22 reps @ 135#. Today I got 22 reps @ 135# AFTER 70 Burpees. 

Perspective is a wonderful thing!

"CrossFit Total"...

CrossFit Total

Back Squat, 1-rep max - 336#  (1# PR)

Shoulder Press, 1-rep max - 165#

Deadlift, 1-rep max - 425#

Total: 926# @ 163lbs BW (9# PR)

"Tomahawk"....

30-20-15-10-5
Ground-to- Overhead (45/25)
Uneven Push Ups (on plate)

One Suicide Sprint in between rounds (up and back). End on Suicide Sprint.

12:38 Rx

Mobility...

-50 OHS - PVC Pipe (not for time)

- Foam Roll

- Overhead Band Assist Squat Hold
- 1 minute/1 minute rest
- 2 minutes/1 minute rest
- 3 minutes

- Lacrosse Ball

“Squat Snatch OTM 20″...

Complete 3 Squat Snatches on the minute for 20 minutes.

75# x 5

85# x 5

90# x 5

95# x 5

“The Snatch is the world’s fastest lift. In addition to moving the weight quickly, the snatch also moves the weight a long distance – from the ground all the way overhead. The snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength”. – CrossFit Rockwall

10RM Front Squat & "Jackie"...

Post "Jackie" with Fabiana

10RM Front Squat - 175#

"Jackie"
1000M Row
50 Thrusters (45)
30 Pull Ups 
9:38 Rx (21 second PR!)

Mental Victory - NOT dropping the bar!

"Thruck Fusters"!