The Hip-Belt Squat Workout...

Set 1: Warm up set, 20 reps. @ 190lbs
Set 2: Warm up set, 15 reps. @ 280lbs
Set 3: Warm up set, 10 reps. @ 370lbs
Set 4: Working set, 8 reps @ 430lbs
Set 5: HEAVY set, 5 reps @ 510lbs

Deadlift 325# x 3...

135 x 1

225 x 1

275 x 1

325 x 3 

Stopped there. First time deadlifting over 185# since May! 

"Death Valley"...

9-7-5
Deadlift (275)
Bar Muscle Up
Bench Press (185)
14:43 Rx

“Malibu”…

AMRAP 8:
1 Deadlift (135)
2 Hang Power Cleans (135)
3 Jerks (135)
12 rounds plus 4 reps Rx

"Tug of War"...

AMRAP 2: Sit Ups

1 Minute Rest then

AMRAP 4:

3 Bar MU’s 
1 DeadLift (295)

1 minute Rest then

AMRAP 2: Sit Ups

60 Sit Ups
16 reps (4 rounds)
58 Sit Ups 

134 reps Rx

"Ladder 29"...

3 Round Ladder 0f : 5-4-3-2-1-2-3-4-5

Deadlift(5)

Cleans (4)

Hang Cleans(3)

Front Squats(2)

Jerk(1)

Then climb back up the ladder

* – that is one round
* – each round you increase your weight

Round One- 4 min time cap
Round Two- 6 min time cap
Round Three- 8 min time cap

If you finish before the cap, you have the remaining time to rest and change your weight for the next round.

Round 1 - 95
Round 2 - 125
Round 3 - 130

Finished with 5 burpees on the minute for 10 minutes.

Did not have it today. 

“House of Pain”...

5-4-3-2-1
Deadlift (185)
Burpees (onto 45# plate)

Rest One Minute – then:

7-5-3
Thrusters (95)
Chest-to-Bar Pull Ups

Rest One Minute – then:

5-4-3-2-1
Overhead Squats (95)
Ring Dips

your score is your total time including rest.

7:15 Rx

455# Deadlift - 1RM

455# Deadlift
(20# PR)

‎"Death by Deadlift & HSPU"...

Minute 1 -1 Deadlift (155)/ 1 HSPU

Minute 2 -2 Deadlifts / 2 HSPUs

Minute 3 -3 Deadlifts / 3 HSPUs

…until you run out of time or tap out

8 rounds plus 15
reps (45 DL/42 HSPUs)

Cash Out: Max Reps Deadlift @ 405# - 4

“There is no point in being alive , if you cannot do the DeadLift.” – Jon Pall Sigmarrson (World’s Strongest Man – Won 1984, 1986,1988 and 1990)

Deadlift - 425# x 2

Deadlift 425# x 2

First time using the new 100# York Plates

Nothing better than lifting in your own box!

"Heavy Duty"...

For time:

15-12-9 of:

•Thruster (135)

•Pullups

Rest 3 mins

15-12-9 of:

•Power cleans (155)

•Ring dips

Rest 3 mins

15-12-9 of:

•Deadlift (265)

•HSPU

45:16 Rx (on all three WODs!)   -   That was BRUTAL!

"MDV", "Superfly" & "Death by Muscle Up & Deadlift"

"MDV"
50-40-30-20-10 Unbroken Single Unders
5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

2:30 -  unbroken all rounds


"Superfly"
5-4-3-2-1 of:
Deadlift (185)
Burpees

57 seconds Rx - 14 second PR


Death by Muscle Up & Deadlift"
Minute 1 - 1 Muscle Up, 1 Deadlift (155)
Minute 2 - 2 Muscle Ups, 2 Deadlifts
Minute 3 - 3 Muscle Ups, 3 Deadlifts
...until you run out of time or tap out

3 rounds + 2 reps (left arm pain so I stopped)

"Death by Deadlift & Burpee" & Muscle Ups with 20lb Vest...

Minute 1 -1 Deadlift (155) 1 Burpee

Minute 2 -2 Deadlift, 2 Burpee

Minute 3 -3 Deadlift, 3 Burpee

...until you run out of time or tap out

10 Rounds + 11 Deadlfits & 3 Burpees - Rx

Then I did two Muscle Ups with the 20lb Vest:

"Beyond Thunderdome"...

For time:

•5 Muscle Ups

•10 Deadlift (245)

•15 GHD Sit-ups

•Sprint 50 M

•5 Muscle Ups

•10 Deadlift (245)
•15 GHD Sit-ups
•Sprint 100 m

•5 Muscle Ups
•10 Deadlift (245)
•15 GHD Sit-ups
•Sprint 150 m

•5 Muscle Ups

•10 Deadlift (245)

•15 GHD Sit-ups

•Sprint 200 m

12:53 Rx

OHS 5-4-3-2-1 / "Jumper Cables" & "AAA Battery Acid"...

Overhead Squat - 5, 4, 3, 2, 1
5 x 95
4 x 135
3 x 165
2 x 185
1 x NONE (wrist hurt after 4th set)

Then:

"Jumper Cables"
5,4,3,2,1 reps of:
• Bench Press (185)
• Box Jumps (30)
1:39 Rx

Finish with:

"AAA Battery Acid"
5,4,3,2,1 reps of:
• Deadlift (185)
• Box Jumps (30)
1:21 Rx

(Regular Battery Acid is 315# Deadlift)

"Engine Oil"...

10-8-6-4-2

Deadlifts (315)

Muscle Ups (Strict)

Bench (185)

24:45 Rx

CrossFit Total

Back Squat, 1-rep max - 275# (40# less than PR...ouch!)

Shoulder Press, 1-rep max - 165# (5# PR)

Deadlift, 1-rep max - 420# (5# PR)

Total: 860# @ 158lbs BW

Pumped about the Deadlift PR. It was VERY ugly but I will take it. Pissed about the Squat but I just wasn't feeling it today. I got the 275# on the first attempt and failed at 320#. Should have backed off but my ego would not let me. Lesson learned! I will take the PRs and not dwell on the negative.

"Diane"...

21-15-9 reps for time of:

Deadlifts (225)

Handstand Push ups

8:31 Rx - First time Rx

"On The Rocks"...

AMRAP 12:

12 Deadlifts (185)

12 Push Ups

12 Calorie Row

5 Rounds + 31 reps

“On the Ball”...

AMRAP 20:

1 round  consists of:

•1 Deadlift 85% of 5 RM (315)
•1 Weighted Chin Up (35)
•3 Deadlifts (315)
•3 Weighted Chin Ups (35)
•5 Deadlifts(315)
•5 Weighted Chin Ups (35)
 
3 rounds plus 2 reps Rx
28 deadlifts (315)
28 Chin Ups (35)