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
4 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
27-21-15 reps of:
Back Squat, 165 lbs
Wall Facing Handstand Push-up

Ended on the floor crying!

Evening:
1.76 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
3 Bench Press @ 140 lbs.
3 Bench Press @ 160 lbs.
12 Bench Press @ 180 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 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
10 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
Push Press : 3-3-3-3-3-3-3 :

3 Push Press @ 45 lbs
3 Push Press @ 95 lbs
3 Push Press @ 115 lbs
3 Push Press @ 125 lbs
3 Push Press @ 130 lbs
3 Push Press @ 135 lbs
3 Push Press @ 140 lbs
3 Push Press @ 145 lbs

I felt my old back injury reminding me that it still was there. Stretching & Hot/cold showers helped!

Evening:
1.6 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
8 Shoulder Press @ 110 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

Re: Over 50 Crossfitters Sign In
 

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
3 Deadlifts @ 205 lbs
3 Deadlifts @ 235 lbs
16 Deadlifts @ 265 lbs
10 Deadlifts @ 150 lbs
10 Deadlifts @ 150 lbs
10 Deadlifts @ 150 lbs
10 Deadlifts @ 150 lbs
10 Deadlifts @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

1.14 mi walk up Accellerator Runway

Evening:
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 @ 220 lbs
3 Back Squats @ 245 lbs
15 Back Squats @ 275 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
 

1.14 mi walk up Accellerator Runway

Evening:
.53 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
12 Scap Pulls
7,4 Pull Ups
6 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
11 Bench Press @ 190 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
 

Hello Bill- Hope the Holiday was good to you... back at it after 3-4 weeks out

1/12/2022-Wed.
Warmup
Band work
2 Rounds-
15Cal on Bike
10 push jerks W/bar
5 Cleans W/bar
10 Good morning
10 step-ups

Strength:
On the Minute x 10:
1 Power Clean and Jerk
55-115lb. felt better then anticipated

WOD:
4 Rounds for Time
10 Power Cleans
15 Box Jumps
10 Push Jerks
15 Box Jump Overs
11:59 @ Scaled
Score Notes: 65lb DL no pjerk 10 10 10 10

Re: Over 50 Crossfitters Sign In
 

Happy New Year Patrick!! Had a great Christmas and a quiet New Year!

Great work on the C&J's & the WOD

1.14 mi walk up Accellerator Runway

Evening:
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 Deadlifts @ 220 lbs
3 Deadlifts @ 250 lbs
16 Deadlifts @ 280 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

0.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
7,3 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
3 Shoulder Press @ 100 lbs
7 Shoulder Press @ 115 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

Re: Over 50 Crossfitters Sign In
 

1/13/2022
Warmup:
Band work
Bike 15Cal

Gymnastic Development
E2MOM x 16 | Alternate between
Totals: 20 RMU max, 100’ HS Walk max. Scaling options include: ring swings, ring dips, ring pull-ups, ring transitions, hollow holds, Superman holds. Bear crawls, wall walks, plate overhead carry.

Worked it.....

WOD:
Official CrossFit Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots (20-lb. ball to 10 ft/ 14-lb. ball to 9ft)

173 reps @ Scaled
Score Notes: L1- 12lb WB jumping pullups row

1/14/2022 Friday-
Warm-up:
Band Work
Bile 15Cal
PVC work....

Strength:
1 x 1 Deadlift 2RM
Deadlift
5x2
Build to today's heaviest 2 rep*
*In between reps, bar stops just below the knee, approximately 1-2” off the ground and stand for the 2nd rep*
225 lbs @ Rx
Score Notes: 135-225lb

WOD:
3 Rounds - 3 minutes working, 2 minutes rest

15 Deadlifts
15 Handstand Push-Ups
Max Double Under’s in remaining time.
376 reps @ Scaled
Score Notes: 12lb DB press 135lb DL SU

1/17/2022-Monday
Warmup
lightBand Work
Row 400M
PVC and barbell work
Push Press
Strick Press
F. Sq

Strength:
10 x 1 Push Jerk 1 Rep Max
E90 x 15 (10 Sets)
Build to your 1-RM.
115 lbs @ Rx
Score Notes: 65-115lb / the gal I worked with hit 145lb- NICE!!

WOD:
Bear Necessities
3 Rounds for Time:

5 Bear Complex’s*
10 Calorie Assault Bike
50 Double Unders
*Power clean, front squat, push press, back squat, behind the neck push press**Do NOT roll the movements together into one*
12:26 @ Scaled
Score Notes: L1 minus…. 55lb
I like the Bear Complex- will go heavier next time

Re: Over 50 Crossfitters Sign In
 

Super Job Patrick!!

50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
9 Pull Ups
5 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 @ 175 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Re: Over 50 Crossfitters Sign In
 

1.14 mi walk up and down Accelerator Runway

Evening:
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 @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Re: Over 50 Crossfitters Sign In
 

Nice work on the Back Sq. Bill

1/18/2022 Tues
Warmup
Band work
Bile 15Cal
5 Slow hang clean w/PVC
5 Push Press 2/PVC
10 lite KB Swings
Row 15Cal

Strength:
Deadlift + Low Hang Power Clean
E90 x 15:00
1 rep, building in weight.
*Low Hang = 1” below knee
75-125LB fail @ 135lb

WOD:
180122
4 Rounds for Time:
12 Power Cleans
18 Kettlebell Swings
24 Calorie Row
16:17 @ Scaled
Score Notes: 75lb clean 26lb kB row and bike

Re: Over 50 Crossfitters Sign In
 

Thanks Patrick! This week is deload, so I like it! ;)

Great work on the DLs & Hang Cleans!! The Hang Cleans are tough!!

1.55 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
1 Pullup
5 Deadlifts @ 120 lbs
1 Pullup
5 Deadlifts @ 150 lbs
1 Pullup
5 Deadlifts @ 180 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
 

1.62 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
16 Scap Pulls
11 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Re: Over 50 Crossfitters Sign In
 

01/21/2022 Fridat
WU:
Band work
Bike 20 Cal
10 good morning
10 HRPU
5 pullups
Row 350M

E90 x 13:30
Choose one skill from each category to rotate between (3 sets each skill)

- Kip Swing/Kipping Pull-Up/Butterfly/BMU
- Bear Crawl/Wall Walk/HS hold/HS Walk
- D-ball/Sandbag/Row Sprint/Bike Sprint/Ski Sprint

WOD:
Two Tiered
15-10-5 Bar Muscle-Up
30-20-10 DB Box Step-Up
13:03 @ Scaled
Score Notes: 30lb step ups pullups dips

Re: Over 50 Crossfitters Sign In
 

Great work Patrick!

1.14 mi walk up and down Accelerator Runway with 2# weights in my hands

Evening:
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

1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 45 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 65 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 95 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 115 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 125 lbs
1x [ 1 Thruster ] | 135 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 45 lb

I stopped at 135 because my right wrist got in the wrong position.

Re: Over 50 Crossfitters Sign In
 

1.14 mi walk up and down Accelerator Runway with 2# Dumb bell weights in my hands

Evening:
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 Back Squats @ 190 lbs
5 Back Squats @ 220 lbs
15 Back Squats @ 250 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

Nice Work Bill!! Keep it up

1.24.2022 Monday
WU:
Band work
Bike 20Cal
Row 350M

Strength:
Squat clean emom
emom 10 min
1 rep
Squat Clean
You've entered a score of: 125 lbs @ Rx

WOD:
240122
Every 3 minutes for 5 sets
15 Pull-Ups
30 Push-Ups
Max Reps Squat Cleans (in remaining time)
12 reps @ Scaled
Score Notes: Mod- sets 10pu 15 push-ups

1.25.2022-Tues
WU:
Band work
Bike 15Cal
Row 300M
10 banded good morning
10 air-squats
10 KB swings- lite

Strength:
Deadlift
Take 15 minutes to build to a 1 rep max
245 lbs @ Rx
Score Notes: 115-245lb felt good for a change

WOD:
4 Rounds for Time:
20 Deadlifts
20 Sit-Ups
20 Cal Row
L1: (115/85)
L2: (185/135)
L3: (225/155)
15:59 @ Scaled
Score Notes: L1 115lb run 300m

Re: Over 50 Crossfitters Sign In
 

Thanks Patrick! Way to go on those WODs (20 DLs!! :O )

1.14 mi walk up and down Accelerator Runway with 2# Dumb bell weights in my hands

Evening:
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 @ 135 lbs
5 Bench Press @ 155 lbs
12 Bench Press @ 175 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

(Boofed up the 5 rounds of 10 BPs :/ )

Re: Over 50 Crossfitters Sign In
 

Bill nicee work on the Bench- That was alot of REP's!!

01/27/2022 Thurs
WU:
Band work
Bike 20Cal
2-rounds
10 PVC Passthru's
10 Step-ups
5 pull-ups

Strength-
75 lbs @ Rx
Score Notes: 55-75lb felt heavy.....

WOD:
270122
AMRAP x 15

10 Power Snatch
20 Box Jumps
60 Double Unders
4 + 15 @ Scaled
Score Notes: 55lb psnatch step ups SU

Re: Over 50 Crossfitters Sign In
 

Thanks Patrick. Awesome work on the power snatches and step ups! Protect your Achilles Tendon!

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 Shoulder Press @ 80 lbs
5 Shoulder Press @ 95 lbs
10 Shoulder Press @ 105 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

Re: Over 50 Crossfitters Sign In
 

01/28/2022-Friday
WU:
Band Work
Bike 20CAL
PVC Bar work
Row Sprint 300M

Strength:
Front Squat emom
emom for 10 min
2 front squats
You've entered a score of: 125 lbs @ Rx
Score Notes: 75-125
Felt HEAVY......

WOD:
280122
3 Rounds for Time

15 Front Squat
15 HSPU / DB Press for me and PU
6:45 @ Scaled
Score Notes: 65lb 15 10 10 FS 15lb DB press and push-ups mixed up

Re: Over 50 Crossfitters Sign In
 

1/31/2022 Monday
WU:
Band Work
Bike 15Cal
2 sets:
10 lunges
PVC Complex
10 good mornings
5 pull-ups

Strength:
Top to Bottom Clean Complex
E2MOM x 14

1 Hi-Hang Clean
1 Hang Clean
1 Low Hang Clean
1 Clean
105 lbs @ Rx
Score Notes: 65-105lb

WOD:
310122
3 Rounds for Time:
20 Hang Power Cleans
20 Burpees
20 Toes to Bar
13:52 @ Scaled 65lb 20 cleans, 10 burpee's 20 K2E

Re: Over 50 Crossfitters Sign In
 

1.14 mi walk up and down Accelerator Runway with 2# Dumb bell weights in my hands

Evening:
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
7, 3 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS

3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
15 Back Squats @ 265 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

Bill that's alot of Back Squats!!

02/01/2022
WU:
Band work
Bike 20Cal
2sets
7 PVC strict Press
10 lunges
10 good mornings

Strength:
Push Press 5 sets of 3 reps
5 sets of 3 reps
95 lbs @ Rx
Score Notes: 65-95 3x 1051x

WOD:
Meltdown
Cash In: 100 Double Unders
10 Rounds
10 Push Press
10 Reverse Lunges

Cash Out: 200 Double Unders
L1: (45/35) | DO NOT DROP AN EMPTY BAR
L2: (95/65)
L3: (95/65) | Barbell Back Rack Reverse Lunges
16:06 @ Scaled
Score Notes: L1 45lb bar

Re: Over 50 Crossfitters Sign In
 

Yeah, it was - and I feel it! I can agree about dropping an empty bar! Been there, done that! Great work on the WOD!

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

3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
12 Bench Press @ 185 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Re: Over 50 Crossfitters Sign In
 

02.02.2022 Wed.
WU:
Band Work
Bike 15Cal
3 Rounds
row 150M
5 each leg KB leg lift
10 superman's
10 goodmornings

Strength:
Tempo Deadlift (3/3)
E2MOM x 16
3 Deadlifts @ 3031
(3 seconds up/3 seconds down)
135 lbs @ Rx
Score Notes: 115-135lb these were new and Tuff- whold body is Sore next day.....

WOD:
Pull it Together
AMRAP 13:
500m/400m Row
9 Deadlifts (255/165)
12 Single DB Box Step-Overs (24″/20″)(50/35)
2 + 511 @ Scaled
Score Notes: 135lb DL 25lb DB

Re: Over 50 Crossfitters Sign In
 

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 Deadlifts @ 195 lbs
5 Deadlifts @ 225 lbs
11 Deadlifts @ 255 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

02.03.2022-Thurs

WU:
lite band work
bike 20cal
3 rounds
7 push-up
7 ring-rows
10 ovh pvc squats
200m sprint on rowwer

Strength:
5 x 3 Bench Press
5 sets of 3 Reps
95 lbs @ Rx
Score Notes: 75-95 right shoulder hurting

WOD:
Death by Pull-up + Air Squat
EMOM until failure…

Minute 1: 1 Pull-Up + 1 Air Squat
Minute 2: 2 Pull-Ups + 2 Air Squats
Minute 3: 3 Pull-Ups + 3 Air Squats
.L1: Ring-Row/Jumping Pull-Up
L2: As listed
L3: BMU until 5 | C2B until 10 | Pull-Up until failure
10 Rounds @ Rx
Score Notes: .L2 strict pull-ups - tuff one good until round 6.

Re: Over 50 Crossfitters Sign In
 

Functional Fitness, i.e. Snow Shoveling
.69 mi Dog Walk (In the snow!)
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

3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 100 lbs
6 Shoulder Press @ 110 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

Re: Over 50 Crossfitters Sign In
 

0 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
1.52 mi Dog Walk
20 Scap Pulls
10 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
3 Deadlifts @ 210 lbs
3 Deadlifts @ 240 lbs
16 Deadlifts @ 270 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

Bill- Love the Functional Fitness!! Lots of that for me on ,y 5.5 acres

2.07.2022-Monday
WU:
Band Work
Bike 20 Cal
Group PVC work on Snatch's

Strength:
Top to Bottom Snatch Complex
E2MOM x 14

1 Hi-Hang Snatch
1 Hang Snatch
1 Low-Hang Snatch
1 Snatch
65 lbs @ Rx
Score Notes: 55-65lb EVERYTING was heavy today.....

WOD:
3 Intervals for Max Reps

4 Minutes of
10 Overhead Squats
10 Box Step-Ups

Rest 4 minutes, then 4 minutes of
10 Hang Snatch
10 Box Jumps

Rest 4 minutes, then 4 minutes of
10 Power Snatch
10 Box Jump Overs
190 reps @ Scaled
Score Notes: 45lb step ups step overs

Re: Over 50 Crossfitters Sign In
 

Ha! Ha! 5 acres is a LOT of work!! Way to go on that WOD!

1.14 mi walk up and down Accelerator Runway with 2# Dumb bell weights in my hands

Evening:
.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
10 1.5 Pood Goblet Squats
5 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
15 Back Squats @ 280 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

Again.... LOTS of Reps Bill!!

02/08/2022-Tues
Band work
6 strict pull-ups
Bike 20M
Row 350M
3 rounds
7 strict press PVC
10 hanging knee raises
7 pushups

Strength:
Push Jerk Doubles
E2MOM x 14
2 Push Jerks, building
105 lbs @ Rx
Score Notes: 75-105 115lb 1x

WOD:
080222
3 Rounds for time:
500m Row
12 Push Jerks
15 Toes to Bar
14:29 @ Scaled
Score Notes: 65lb k2e

Re: Over 50 Crossfitters Sign In
 

Thanks Patrick! About all I can do these days.
Great Job on the Push Jerks & K2Es

1.14 mi walk up and down Accelerator Runway with 2# Dumb bell weights in my hands

Evening:
.86 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up

5 Deadlifts @ 225 lbs
3 Deadlifts @ 255 lbs
15 Deadlifts @ 285 lbs
1 Pull Up
8 Deadlifts @ 150 lbs
1 Pull Up
8 Deadlifts @ 150 lbs
1 Pull Up
8 Deadlifts @ 150 lbs
1 Pull Up
8 Deadlifts @ 150 lbs
1 Pull Up
8 Deadlifts @ 150 lbs
1 Pull Up

Re: Over 50 Crossfitters Sign In
 

2.10.2022-Thurs
WU: Bike 10 cal
Group PVC warmup

Gymnastic Development V3
E2MOM x 24, rotate between
- 2-3 Rope Climbs
- HS Hold/HS Walk
- Muscle Up Practice (ring or bar)
Ring Dips, a few rope climbs, until i ripped by fingerer on the way down on one

WOD:
100222
5 Rounds for Time:

10 Chest to Bar Pull-Ups
20 Sit-Ups
25’ HS Walk
13:40 @ Scaled
Score Notes: L1 strict pull-ups and jumping pullups bear crawl-m lots of stiups!

Re: Over 50 Crossfitters Sign In
 

Nice work on that WOD Patrick!

50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up

5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
3 Shoulder Press @ 120 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

I felt my back on this one. Almost got 4 on the 120lbs.

Re: Over 50 Crossfitters Sign In
 

Lots of Press's Bill.... Making my Shoulders Ache......

2.14.2022-Monday
WU:
Band work
Bike 15Cal
3 Rounds
5 ring rows
10 lunges
10 air-squats
5 HR Pushups

Strength:
Power Clean + Squat Clean
Every 2 Minutes for 16 Minutes:
1 Power Clean
1 Squat Clean
105 lbs @ Rx
Score Notes: 65-105lb

WOD:
140222
For time:
100 Double Unders | 50 Pull-Ups
80 Double Unders | 40 Power Cleans
60 Double Unders | 30 Front Squats
40 Double Unders | 20 Front Rack Reverse Lunges
20 Double Unders | 10 Squat Cleans
18:46 @ Scaled
Score Notes: Did half @65lb 25-20-15-10-10. Kids were gettting it all done in like 17:30.........

Re: Over 50 Crossfitters Sign In
 

Patrick, mine did!

Nice work on that WOD! You are scaling correctly IMHO!!

At Base Globo:
.222222 mi walk (with 5# dumbells in each had)
.555555 mi run
.222222 mi walk
1 minute on Jacobs Ladder, 122 ft
10 leg swings on each leg in both directions
40 Push Ups
10 Pike Push Ups
50 Burpees (Yay! Burpees!!)

Evening:
1.32 mi Dog Walk

20 Scap Pulls
10 Pull Ups
10 Close Grip Chin Up
10 1.5 Pood KBS
5 Back Squats @ 120 lbs
5 Back Squats @ 150 lbs
5 Back Squats @ 175 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

2.15.2022-TUES

WU:
Band work
Bike 15Cal
3 Rounds
5KB press each arm
.20 Hallow-hold
10 PVC split-jerk

Strength:
1 x 1 Split Jerk emom
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 -- 2 reps
*Sets 5-8 1 rep
110 lbs @ Rx
Score Notes: 75-110lb / shoulda/coulda done heavier.....

WOD:
4 Rounds for Time:
15 Cal Assault Bike
20 DB Push Jerk (Single)
25 Sit-Ups
14:01 @ Scaled
Score Notes: 1@30 25lb 3x row 20 cal bike 10cal