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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.

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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

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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

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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

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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

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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

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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

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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

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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

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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