CrossFit Total

CrossFit Total

Back Squat, 1-rep max - 315#

Shoulder Press, 1-rep max - 167# (2# PR)

Deadlift, 1-rep max - 405# 20#

Total: 882# @ 158lbs BW (2# PR)

"Batman"...

5 rounds for time of:

5 Muscle Ups

10 Kettlebell Swings (70)

15:54 Rx

"Engine Oil"...

10-8-6-4-2

Deadlifts (315)

Muscle Ups (Strict)

Bench (185)

24:45 Rx

Press 5-3-1

Press 5-3-1:

115 x 5
145 x 3
175 x 1 (F)


Then 5x3 @ 115

Bench Press 5-3-1 & "Michael"...

Strength: Bench Press Press 5, 3, 1: 205-215-225


Then I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters
50 Back Extensions
50 Sit-ups

20:44 Rx  - (2:49 PR)

5-3-1 Deadlift & "Run Forrest Run"...

‎5-3-1 Deadlift: 315-365-425 (5# PR)

"Run Forrest Run"
1600M Run
Rest 3:00
1200M Run
Rest 2:00
800M Run
Rest 1:00
400M Run

25:51. Easy pace.

Overhead Squats & Handstand Push Ups...

OHS 

5 sets of 5 reps:

 95-115-135-155-175

Cash Out:

50 HSPUs for time - 8:12

"Chelsea"...

Every minute complete:

•5 pull ups

•10 push ups

•15 squats

Continue for 30 minutes or as long as possible until you can not complete a round within the minute

17 Rounds Rx

30 Muscle-Ups for time & GHD Sit-Ups

‎30 Muscle Ups for time - 13:08 Rx (strict)

Got 3 consecutive strict MUs!

Cash Out: 50 GHD Sit-Ups

Back Squat 5x5 Across & Tabata Abmat Sit Ups...

Strength:

Back Squat  5×5 across - 225#

(Felt strong. Could have went heavier. Depth was solid!)

Cash out:

Tabata abmat sit ups

(record lowest round score) - 11

Deadlift 7x1 & Ropes/Farmers Walk Cash Out...

Deadlift 7x1

315-335-355-375-395-315-315

(didn't feel it so backed off)

Cash Out:

Ropes - 1 Minute

200M Farmers Walk (TWO 70# KBs)

Ropes - 1 Minute

3:56 Rx

"Grease"

AMRAP 20 of:

5 Kettlebell Snatches - R/L (53)

10 Toes to Bars

150 Meter Row

7 Rounds + 8 reps

Max Push Ups

Max Push Ups - 91 - 20 rep PR! Sweet!


What counts as a pushup? The palms must be at shoulder-width. The body must remain straight throughout, i.e., no bending at knees or waist. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parralel to the ground. The body must then be raised until the arms are straight. This equals one push-up. All pushups should be made on a hard surface.

Cleans 5,3,1 & "Cornucopia"...

Strength: Clean 5, 3, 1
115# x 5
135# x 3
165# x 1

"Cornucopia"

3 rounds for time:

•Sprint 100 meters

•50 Push-ups

•Sprint 100 meters

•50 Sit-ups

•Sprint 100 meters

•50 Squats

•Sprint 100 meters

•50 Back extensions

33:00 Rx

"Saturn's Rings"...

4 rounds for time:

• 100m Tire Pull (45)

•15 Overhead Squats (95)

•20 Barbell Hops

•25 Abmat Sit-Ups

26:32 Rx

(17:49 last time with 65# for OHS)

Tire Pulls were BRUTAL!

“Tabata Something Else“...

Complete 4 Consecutive tabatas: 8 x (20 seconds of work followed by 10 seconds of rest) of each exercise listed  32 total intervals. There is no rest between exercises.

•Pull-Ups - 72

•Push-Ups - 68

•Sit-Ups - 69

•Squats - 99

308 total (2 less than PR)

Abmat Sit- Ups are a goat!
(58-68-80-104 last time)

Power Snatch & "Hold Up"...

Strength:  Power Snatch (5,5,5) - 95#, 115#, 115#

Worked on from and triple extension.

“Hold Up” - AMRAP 10

•10 Ball Slams (20)

•5 Tire Flips (#4)

•5 Hand Release Push Ups

8 Rounds Rx

"Moore"...

AMRAP 20:

* 8 Kettlebell Swings (53)

* Run 400 meters

* Max rep Handstand push-up (17-11-9-8-8)

5 Rounds + 53 HSPUs
(subbed KBS for 15 ft Rope Climb, 1 ascent)

Post number of handstand push-ups completed.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Double Under Practice, Press & “Show me your Pits”...

Double Under Practice - 20 in 2 minutes (spent 30 minutes working on them)

Strength: Press (3,3,3,3,3) - 115-125-135-145-155(1)

“Show me your Pits”

AMRAP 7

•7 Ballslams (20)

•7 Kettlebell Swings (53)

11 Rounds + 2 reps Rx

“Redemption”...

5-4-3-2-1 of:

•Rope Climb

•Clean (95)

•HR Push ups

14:47
155# was RX. Hurt my arm practicing rope climbs. Probably should have skipped this WOD. In a lot of pain right now!

"Helen"

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:12 Rx

(6 seconds slower than CFS PR but 2:07 faster than last time at CFNE. Small victories)

"Abmat Luce"...

 Three rounds for time of:

1K Run

10 Muscle-ups

100 Abmat Sit Ups

41:28

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Video of Muscle Ups during "Abmat Luce"