Re: Over 50 Crossfitters Sign In
 

Thanks Patrick! Great snatch & OHS work!!

1.5 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
6 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
11 Bench Press @ 185 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Re: Over 50 Crossfitters Sign In
 

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
10 Close Grip Chin Up
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 115 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 170 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Re: Over 50 Crossfitters Sign In
 

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Re: Over 50 Crossfitters Sign In
 

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
14 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
1 Pullup
5 Deadlifts @ 115 lbs
1 Pullup
5 Deadlifts @ 145 lbs
1 Pullup
5 Deadlifts @ 175 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup

Re: Over 50 Crossfitters Sign In
 

1.43 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
14 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Re: Over 50 Crossfitters Sign In
 

.5 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 195 lbs
5 Back Squats @ 220 lbs
13 Back Squats @ 245 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Re: Over 50 Crossfitters Sign In
 

1.48 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 130 lbs
5 Bench Press @ 150 lbs
12 Bench Press @ 170 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Re: Over 50 Crossfitters Sign In
 

1.65 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
10 10" Box Jumps
5 Deadlifts @ 195 lbs
5 Deadlifts @ 220 lbs
17 Deadlifts @ 250 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup

Re: Over 50 Crossfitters Sign In
 

1.2 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
12 Shoulder Press @ 100 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Set a 12 rep PB! Nice way to end the year! Happy New Year!!

Re: Over 50 Crossfitters Sign In
 

1 mi run
10 leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Assisted Squat Warm up
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
AMReps in 5 mins:
Squat Clean, 135 lbs, 11 reps
Jerk, 135 lbs, 11 reps

Evening:
1.05 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
15 Back Squats @ 260 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs