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1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
6 Pull Ups!
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
6 Shoulder Press @ 110 lbs
6 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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1.14 mi Dog walk
33 Burpees (Yay! Burpees!)
Back Squat : 5-5-5-5-5 :
5 Back Squats @ 45 lbs
5 Back Squats @ 135 lbs
5 Back Squats @ 205 lbs
5 Back Squats @ 225 lbs
5 Back Squats @ 245 lbs
5 Back Squats @ 265 lbs
5 Back Squats @ 270 lbs

[I]I did the 245#+ using my Atlas 100# bumpers. (Though it took me several attempts to lift them up to the rack. I had to treat them like atlas stones, which helped.)

Also, I got sad news today. My eldest cousin on my father's side just passed away from congenital heart and kidney failure. He was only 65! :yikes: Life is so short. We have to live it to the fullest.[/I]

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Bill-Sorry to hear about your cousin. Definitely a reminder to cherish the time you have and the people you are spending it with.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2 Turkish Get Ups (1 each arm) 35, 44, 53, 62,70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through

1 ring muscle up
Hip Mobility Sequence
5 rounds

[url]https://www.youtube.com/watch?v=LxW6FZiz2H8[/url]
WFS

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Landmine Goblet Squat 45# Barbell + 45, 55, 65#
Neutral Grip Pull-up 10, 15, 20#
One-armed Floor Press 53, 62, 62#

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
52 calories-New PR

1 strict ring muscle up 0, 0, 0, 8, 8#
Barbell Wrist Roller with Hanging Kettlebell
Interior Rotation Hip Stretch, Deep Squat Hold
5 rounds

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Thanks Tim. Good stuff with those WODs.

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 Alternating leg 20" step ups
33 Burpees (Yay! Burpees!)
10 TRX Face Pulls

[B]WOD:[/B]
30 C&J @ 135#

12:31

[I]Hadn't done this in a while and it showed.[/I]

[B]Evening:[/B]
1.14 mi dog walk

Re: Over 50 Crossfitters Sign In
 

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Pull Ups (4,3,2,1)
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 205 lbs
3 Back Squats @ 225 lbs
12 Back Squats @ 260 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

Happy New Year!! :pepper::pepper:

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Yesterday
Bouldered at Rock Mill with Kent and Jason.

Today (1/1/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2 Turkish Get Ups (1 each arm) 44, 53, 62, 70, 88#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
3 times through

Happy New Year everyone!

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 155#
Campus Board x 1 lap
KB Press 35#

Shin box progressions
30/30 hang from rings for 5 minutes.

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Way to bring in the New Year Tim!!

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
5 Deadlifts @ 220 lbs
3 Deadlifts @ 245 lbs
10 Deadlifts @ 275 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs

1.32 mi dog walk

Re: Over 50 Crossfitters Sign In
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 neutral grip pull-ups
10 push ups
10 kettlebell swings @ 35#
5 goblet squats @ 25#

-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
Rogue Echo Bike x 30 seconds @ 6.5
1 15' rope ascent
15 push ups
15 kettlebell swings @ 53#
6 goblet squats @ 40#
6 rounds