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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
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

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
2 Pull Ups
2 Close grip Chin Ups
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
11 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

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Hey Bill- Nice work in the DL's.... I'm still here trying to catchup on posts now/

1.26.2023
Strength:
5 x 3 Tempo Front Squats
5 sets of 3 51x1
5 seconds on the way down
1 second pause at the bottom
105 lbs @ Rx
Score Notes: 65-105lb

WOD:
260123
For Total Time:
Every 5 Minutes for 4 Rounds

15 Power Cleans
10 Front Squats
500m Row
13:50 @ Scaled
Score Notes: 85lb 1st rd then 65 next 3:30 per roun

1.27.2023
Strength:
3 x 5 Wendler Deadlift Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
165 lbs @ Rx
Score Notes: 105-135-165lb of 270lb

WOD:
270123
21-15-9 Reps for Time of:

Deadlift
Pull-Ups
Handstand Push-Ups
10:03 @ Scaled
Score Notes: L1 135 DL jumping PU 15lb DBPress

1.31.2023
WOD:
310123
EMOM x 25

Minute 1: 10 Deadlifts
Minute 2: 10 Toes to Bar
Minute 3: 15/12 Calorie Row
Minute 4: Max Reps Double Unders
Minute 5: REST
545 reps @ Scaled
Score Notes: L1+ 135 T2B run 1 lap SU

2.01.2023
Strength:
Cleans 1.1
Every 2 Minutes x 20
1.1 Clean (rest 10 seconds between singles)
*start at a moderate weight and build throughout the 20 minutes.
135 lbs @ Rx
Score Notes: 65-125lb 135 1x

WOD:
Official CrossFit Open 20.1
10 rounds for time of:

8 ground-to-overheads, 95 lb.
10 bar-facing burpees
Time cap: 15 minutes
118 reps @ RX 55+ 1 under my best score... Doh!!!

02.02.2023
Strength:
Tempo Back Squat
E2MOM x 16
2 Back Squats @ 33X1 ~ 70-80%
135 lbs @ Rx
Score Notes: 95-135lb

WOD:
020223
3 Rounds for Time:

20 Wall Balls
20 Single DB Box Step-Ups
10/8 Calorie Bike
10:22 @ Scaled
Score Notes: Row 10cal 16lb WB 15x 25lb stepups

02.04.2023
3 man Partner:
7Min each Round
1st Round
50 Front Sq @ 95LB
2nd Round
50 Front Sq @ 105lb
Remaining time @ 115LB. Got +2
!
7Min each Round
1st Round
50 DeadLift @ 115LB
2nd Round
50 Front Sq @ 135lb
Remaining time @ 155LB. Got +57
!
7Min each Round
1st Round
50 Bench @ 75LB
2nd Round
50 Bench @ 85lb
Remaining time @ 95LB. Got +42
Got + 101

2.06.2023
Strength:
5 x 3 Snatch 1. 1. 1. x 5
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
65 lbs @ Rx
Score Notes: 35-65lb

WOD:
060223
5 Rounds for Time:

1 Lap Run
20 Alternating DB Snatch
10:55 @ Scaled
Score Notes: 1rd@30lb 4td@25lb

02.07.2023
WU:
Bike 15 Cal
Band work

Strength:
5 x 3 Tempo Front Squats
5 sets of 3 51x1
5 seconds on the way down
1 second pause at the bottom
95 lbs @ Rx
Score Notes: 45-95lb

WOD:
070223
AMRAP x 15

10 down to 1
Thrusters
Toes to Bar
IF you make it, perform a 55 calorie row
IF you finish that… work your way back up
1 up to 10
Thrusters
Toes to Bar
148 reps @ Scaled
Score Notes: old man 65lb- Thrusters K2E

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2.08.2023 did 45Min of Yoga

2.09.2023
WU:
Band work
15Cal Bike

Strength:
Push Jerk + Split Jerk
E2MOM x 14

1 Push Jerk + 1 Split Jerk
105 lbs @ Rx
Score Notes: 65-105lb

WOD:
4 Rounds for Time:

10 Double DB Shoulder to Overhead
20 Double DB Walking Lunges*
400m Run
14:22 @ Scaled
Score Notes: 20lb DB did it all

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2.10.2023
Strength:
Back Squat 5 rep max
Back Squat
Build to Heavy Set of 5
95 lbs @ Rx
Score Notes: 65-95lb Did bench

WOD:
100223
AMRAP x 8

2-4-6-8-? Squat Cleans
20-40-60? Double Unders
4 + 2 @ Scaled
Score Notes: L1 95lb sq clean SU

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2.11.2023

WOD:
Febs Chipper
30 Weighted Step-Ups
45 KB Swings
60 Sit-Ups
1.5 Mile Run
60 KB Snatch
45 Toes to Bar
30 Weighted Step-Ups
30:15 @ Scaled
Score Notes: 30 STepup 40kb 40 situps 1mi run 60 kb snatch 40 T2B 30 stepups

2.13.2023
Strength
Deadlift 5 rep max
Work on deadlift technique, do sets of 5 and build in weight.
205 lbs @ Rx
Score Notes: 135-205lb

WOD
The Joker
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
TOUGH one!!!
12:20 @ Scaled
Score Notes: 165lb did ALL T2B!!

2.14.2023
Strength
5 x 3 Bench Press
Build to today's best set of 3
You've entered a score of: 95 lbs @ Scaled
Score Notes: 75-95
1-RM Power Clean and Jerk
Record the weight used on the heaviest power clean and jerk you successfully completed.
You've entered a score of: 125 lbs @ Rx
Score Notes: 75-125lb

WOD:
Cupid?s Crusher
AMRAP 0:00-7:00

6 Power Cleans
8 Bar Facing Burpees*

REST 2 MINUTES

9:00-16:00
Establish a 1-RM Power Clean and Jerk
4 + 2 @ Rx
Score Notes: 55+ RX

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2.17.2023
CrossFit Games Open 23.1
AMRAP x 14:00

60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Ring Muscle-Ups

55+ RX - (20/10) to 9? | (115/65
131 reps @ RX T2B about killed me.... did 55 T2B on Monday, that didn't help.... LoL!!

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2.20.2023
Strength
Front Squat Double
Against a 15:00 Clock?
Find todays heavy 2-Rep Front Squat
Aim for a minimum of 3 challenging sets. REMINDER: Depth is more important than weight.
115 lbs @ Rx
Score Notes: 45-115lb

WOD:
115 lbs @ Rx
Score Notes: 45-115lb
6:55 @ Scaled
Score Notes: L1 26lb stepups 3;30 Plank!!

2.21.2023- tues
WU:
Band work
Bike 15 Cal
3 rounds
:60 Row
:20 Pushups
:30 Plank

Strength:
Push Press Doubles
E2MOM x 12
Starting at 65% build to a moderate weight for your double.
95 lbs @ Rx
Score Notes: 55-95lb

WOD:
210223
For Time:

30 Double DB Shoulder to Overhead
60 Reverse Lunges
20 Kipping Handstand Push-Ups
40 Single DB Reverse Lunges*
10 Strict Handstand Push-Ups
20 Double DB Reverse Lunges**
9:07 @ Scaled
Score Notes: 20lb DB bent over rows pike push-ups
:20 Situps

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2.22.2023
Strength:
Dead Stop Deadlift Triples
In 20 Minutes?

Find todays ?heavy? dead stop deadlift triple
*Release your grip before pulling for the next rep.
225 lbs @ Rx
Score Notes: 135-225

WOD:
220223
AMRAP x 0:00-3:00
10 Deadlifts
10 Bar Facing Burpees
REST 1:00
AMRAP x 4:00-7:00
10 Bar Facing Burpees
10 Chest to Bar PU
REST 1:00
AMRAP x 8:00-11:00
10 Deadlifts
10 Chest to Bar PU

RX - (225/155)
GOAL: 90+ Reps
111 reps @ Scaled
Score Notes: 135lb step overs

2.24.2023
WOD:
Recovery Machine V2
2 Rounds:

4:00 Calorie Row
REST 1:00
4:00 Calorie Bike
REST 1:00
Did it.....

2.25.2023:
2023 23.2 Open
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round
91 reps @ Rx
!
3.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
115 lbs @ RX

2.27.2023
Strength:
5 x 3 DB Bench + Suitcase Carry
5 Sets X 3 Reps
DB Bench, building in weight
Suitcase carry, 75ft EACH arm in between sets
*Suitcase carry only applies to working sets
30 lbs @ Rx

WOD:
270223
4 Rounds for Time:
15 Handstand Push Ups
15 DB Box Step Overs
60 Double Unders

Scaled: Push-Ups / No DB / 1:1 Singles
RX: (50?s/35?s)
GOAL: 8-10 Minutes | CAP = 15:00
14:30 @ Scaled

2.28.2023
Strength:
Back Squat 5-5-4-4-3-3
5-5-4-4-3-3 Back Squats
e2mom
You've entered a score of: 145 lbs @ Rx
95-145lb

WOD:
Back Squat 5-5-4-4-3-3
5-5-4-4-3-3 Back Squats
e2mom
You've entered a score of: 145 lbs @ Rx
95-145lb
I got 21 workouts in this month!! Been a fwe years since I got 20 workouts in a Month!! ;~}

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3.03.2023 Friday
CrossFit Games Open 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
Did 55+ RX only got 30~ 5 wall walks and 25 DU. Had to do 1 DU at a time as I just don't have them!!! Need to work on these in 2023!!