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-   -   M&M's Log (https://board.crossfit.com/showthread.php?t=49070)

Michael Maurice 12-17-2014 12:24 PM

Re: M&M's Log
 
Warm Up: 3min of jump rope singles try and go unbroken

Barbell Warm Up: 5min to warm up to your 60% back squat
Back Squat 1×10 @60% 1×8 @70% 1×8 @ 75%
Front Squat 1×5 @70% 1×5 @75%

Conditioning:
8 min AMRAP
5 DU’s
1 Burpee
10 Du’s
2 Burpee
15 DU’s
3 Burpee
20 DU’s
4 Burpee
25 DU’s
5 Burpee
30 DU’s
6 Burpee
200 reps

Michael Maurice 12-20-2014 10:10 PM

Re: M&M's Log
 
For Time
75 KBS - 1 Pood
Elliptical 1 mile
75 KBS

Michael Maurice 12-20-2014 10:13 PM

Re: M&M's Log
 
Twelve Days of Christmas
- 1 Clean 95
- 2 Hand Stand Push Ups
- 3 Front Squats 95
- 4 DB Snatch 55
- 5 CTB Pull Ups
- 6 Box Jumps 20
- 7 Burpees
- 8 Push Ups
- 9 Wall Balls 14
- 10 Kettle Bell Swings 53
- 11 Deadlifts 95
- 12 Thrusters 95
31:32

Michael Maurice 12-28-2014 07:49 AM

Re: M&M's Log
 
Skill: Wall Ball & Box Step Ups
20min EMOM
even 10 wall ball - 20#
odd 20 step up - 20"

Metcon “DT”
12 DL
9 Hang Power Clean
6 Push Jerk
115#
10:34

Michael Maurice 01-01-2015 01:26 PM

Re: M&M's Log
 
Run 4.25 - Huntcliff loop
38:42

Michael Maurice 01-02-2015 08:56 AM

Re: M&M's Log
 
Warm Up: 3x250m row rest is equal to amount of time it takes to complete 250m

Skill: 10 EMOM
8 KBS Did 70# for first 5 then 53#
5 HSPU - Used 2 25plates and abmat

Strength: Bench Press
2min max rep bench press @ 135 - 24

Conditioning: AMRAP 10min
150x Wallballs 20#
30 Clean & Jerk 95
134 Wall Balls

Michael Maurice 01-06-2015 02:30 PM

Re: M&M's Log
 
Warm Up: w/PVC 10 high hang Snatch+ 5 OHS + 3 Low hang full snatch 3rounds

Skill: Snatch Warm Up with Barbell
10 high hang snatch + 5 OHS + 3 Low hang full snatch 2rounds

Strength: 15 min to work up to a heavy Snatch complex of 1power snatch + 1full snatch - Got to 115#

Metcon: For Time
Isabel with a twist
30 snatch for time @ 95#
Every time you break complete 3 Burpee pull-ups. Broke once at 18reps
3:02

Michael Maurice 01-09-2015 09:26 PM

Re: M&M's Log
 
Warm Up: 5min AMRAP
10 Wall Facing Squats
5 pike push ups
10 Lunge (Alt)
5 Slam Balls

Strength: Back Squat
15min to establish a heavy 10 rep BackSquat.
185#

Metcon: 20min AMRAP
200 Double Unders
100 Air Squats
80 Burpee
60 Wallballs
40 T2B
20 HSPU
417

Michael Maurice 01-09-2015 09:38 PM

Re: M&M's Log
 
Warm Up: 45 second stations
Airdyne Bike
Double Unders
Long Jumps
Bench Hops

Strength: Bench Press
5-5-5-5-5
165 max
*increase weight each set

Metcon:
Deck of Cards
Face Cards are worth 10, all other cards are face value
Aces are 250m Row
Hearts = Push Up
Diamonds= Sit Ups
Spades = KBS
Clubs= Goblet Squats
23:15

Michael Maurice 01-11-2015 03:40 PM

Re: M&M's Log
 
Warm Up: Handstand Hold, Handstand Walk, L-Sit Hold Dealers Choice 5min running clock

Strength: Snatch Skill Work
20 min to work on Full Snatch

Metcon: 21-15-9
Complete 3 rounds for time - 9min Cap
21 C2B Pull Ups
15 HSPU
9 Squat Snatch 85
2+8

Michael Maurice 01-11-2015 03:41 PM

Re: M&M's Log
 
Run 2.5 - Riverside Park
22:24

Michael Maurice 01-14-2015 10:01 PM

Re: M&M's Log
 
Warm Up: 5 Rounds with PVC
10 OHS
10 Pass thru
100m Row

Strength: 15 min. to work on OHS (work to max effort)
155#

Metcon: For Time
21x OHS 65
25x T2B
15x OHS 95
25x T2B
9x OHS 115
25x T2B
11:01

Michael Maurice 01-18-2015 12:41 PM

Re: M&M's Log
 
Warm Up: 5 mins
10 PVC Pass thru
10 Wall facing squats
5 Push Ups

TEAMS OF 3
25 AMRAP
3000 meter Row
100 Dumbbell Snatch 50
30 Thrusters 75
30 Thrusters 95
30 Thrusters 115
Max Thrusters 135

Michael Maurice 01-18-2015 12:42 PM

Re: M&M's Log
 
Complete as many rounds as possible in 10 minutes of:
185-lb. deadlifts, 10 reps
20 sit-ups
5+12

Michael Maurice 01-19-2015 06:37 PM

Re: M&M's Log
 
Run 3 - Running Park
26:20

Michael Maurice 01-21-2015 09:09 AM

Re: M&M's Log
 
Strength:
Deadlift - 5x40%,50,60,65,75,85
120,135,160,175,205,230 - 10reps

WOD:
3rds FT
25 Walking Lunge
50 Push Press 45#
75 Double Unders
17:47

Michael Maurice 01-22-2015 08:07 AM

Re: M&M's Log
 
Strength:
Bench Press - 5x40%,50,60,65,75,85
65,80,95,105,120,140 - 9reps

WOD
Front Squat 2x10 EMOM explosive @ 100#

Michael Maurice 01-23-2015 07:46 AM

Re: M&M's Log
 
Complete as many rounds as possible in 10 minutes of:
185-lb. deadlifts, 10 reps
20 AbMat sit-ups
5rds

Michael Maurice 01-25-2015 07:53 AM

Re: M&M's Log
 
The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Not sure exact count but around 350

Michael Maurice 01-26-2015 05:15 PM

Re: M&M's Log
 
Press - 5-5-5-5-5-5+
45-55-70-75-85-95 - 9 reps

Michael Maurice 01-27-2015 07:48 PM

Re: M&M's Log
 
4min AMRAP 8 Pull Ups 10 Wall Balls 20 4+6
Rest 4min
Row 40 Cal (fast) 1:31
Rest 4min
4min AMRAP 12 Push Up 6 Ring Dip 3+7
Rest 4min
Row 40 Cal 1:37
Rest 4min
4min AMRAP 15 KBS 53 8 Burpee Over Box 24 2+6
Rest 4min
Row 40 Cal Row 1:31

Michael Maurice 01-28-2015 08:46 AM

Re: M&M's Log
 
Strength:
Back Squat 5-5-5-5-5-5+
85-110-130-140-160-185 - 11reps

WOD
30 Strict Pull Ups for time
5:00

Michael Maurice 01-30-2015 08:13 AM

Re: M&M's Log
 
Strength:
Deadlift 5-5-5-3-3-3+
110-135-160-190-215-245 - 9reps

WOD:
10min AMRAP
15 Calorie Elliptical
10 Box Jumps 24"
5 Push Jerk 135#
4rds + 4cal

Michael Maurice 02-01-2015 10:43 AM

Re: M&M's Log
 
Every minute on the minute for 30min Score is Row Cal

Station 1 5x pull up 10x push up 15x air squats
Station 2 Max Cal Row
Station 3 30 Ab Mat Sit Up
Station 4 20 OverHead Lunge with Weight 45/25

172 Calories

Michael Maurice 02-01-2015 10:46 AM

Re: M&M's Log
 
Strength:
Bench Press 5-5-5-3-3-3+
65-80-100-115-130-145 - 9 reps

WOD:
Run 4.1m - Cherokee Clubhouse and back
39:06

Michael Maurice 02-03-2015 06:10 PM

Re: M&M's Log
 
Strength:
Back Squat - 5-5-5-3-3-3+
85-110-130-150-175-195 - 8reps

WOD:
3rds
Elliptical 400m
35 Sit Ups
35 Supermans

Michael Maurice 02-04-2015 08:54 PM

Re: M&M's Log
 
Warm Up:
2min AMRAP
5 HRPU
5 V-Up
rest 30 sec
2min AMRAP
3 HSPU
10 DU

Rest 5 min

7min AMRAP
5 Front Squats. 115
7 Bar Facing Burpee
6+2

Rest 5min

Death by 30m
7+5

Michael Maurice 02-05-2015 07:32 AM

Re: M&M's Log
 
Strength:
Press 5-5-5-3-3-3+
45-55-70-80-90-100 - 8reps

Michael Maurice 02-07-2015 10:58 AM

Re: M&M's Log
 
“The Legend” WOD – Chris Kyle – American Sniper
25 minute AMRAP
3 HSPU
4 Deadlift 135
3 Bar Muscle Up - Subbed (3 pull up + 2 ring dip)
8 Ground to Overhead 135
10 Weighted Box Step Overs - plate 45
At 10:00 min & 20:00 mark:
Weighted relay sprints – 50 meters x 3 with 45 plate
3+16

Michael Maurice 02-09-2015 06:51 PM

Re: M&M's Log
 
Deadlift
5-5-5-5-3-1+
110-135-160-205-230-255 - 7reps

Michael Maurice 02-10-2015 08:33 AM

Re: M&M's Log
 
Strength: Bench Press
5-5-5-5-3-1+
65-80-95-120-140-155 - 5reps

WOD:
Run 2mi - Ridgemont and back
18:20 - Avg 138

Michael Maurice 02-13-2015 07:31 AM

Re: M&M's Log
 
Strength:
Back Squat 5-5-5-5-3-1+
85-110-130-160-185-205 - 6reps

Press 5-5-5-5-3-1+
45-55-65-85-95-105 - 6 reps

Michael Maurice 02-15-2015 09:19 PM

Re: M&M's Log
 
Strength:
Deadlift 5-5-5
110-135-160

Press 5-5-5
65-85-100

Michael Maurice 02-17-2015 06:58 PM

Re: M&M's Log
 
Strength: Bench Press
Work up to heavy 4 rep then perform 4 sets of 4 reps at same weight
125

Metcon: “Nancy”
5 Rounds
400m Run
15 OHS 95
13:57

Michael Maurice 02-17-2015 06:59 PM

Re: M&M's Log
 
Elliptical 30min with 10 squats every 2 min

Michael Maurice 02-19-2015 07:13 AM

Re: M&M's Log
 
Strength:
Back Squat 5-5-5
85-110-130

Press 5-5-5
45-55-70

Michael Maurice 02-19-2015 07:14 AM

Re: M&M's Log
 
Strength: Bench Press
Work up to heavy 4 rep then perform 4 sets of 4 reps at same weight
Did at 125#

WOD
“Nancy”
5 Rounds
400m Run
15 OHS 95
13:57

Michael Maurice 02-20-2015 08:23 AM

Re: M&M's Log
 
Warm Up:
Tabata Wallballs & Slam Balls

Row 100m fast as possible with 30 sec rest x10
Fastest 18.3

CrossFit Open 14.3
8 min AMRAP
10 Deadlift 135/95
15 Box Jumps 24/20
15 Deadlift 185/135
15 Box Jumps
20 Deadlift 225/155
15 Box Jumps - Got to here
25 Deadlift 275/185
15 Box Jumps
30 Deadlift 315/205
15 Box Jumps
35 Deadlift 365/225
15 Box Jumps
90 Reps

Michael Maurice 02-21-2015 09:18 AM

Re: M&M's Log
 
Metcon: EMOM for as long as possible
7 Thrusters 75
7 Pull Ups
7 Burpee’s
If you are unable to complete 1 round in less then a minute you will complete 10 rounds for time. You will have a 20:00 min time cap

1round under 1 min
Total time 16:38 for 10 rounds

Michael Maurice 02-23-2015 04:04 PM

Re: M&M's Log
 
Strength:
Deadlift 5-5-5-5-5-5+
110-140-165-180-210-240 - 11reps

Bench Press 5-5-5-5-5-5+
65-85-100-110-125-145 - 10reps


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