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8.17.2022
Strength:
5 x 5 Bench Press
75-95LB

WOD:
AMRAP x 4
Push-Ups
Toes to Bar
Rest 4 Minutes
AMRAP x 4
Handstand Push-Ups
Pull-Ups

Rep Scheme: Start with 2 of each and add 2 until time is complete. EX: 2-4-6-8-10-12…
84 Reps - DB press others RX

8.19.2022
Strength-
Push Jerk Doubles
E2MOM x 14
65-125lb

WOD:
90822
AMRAP x 6

8 Right Arm DB S2O
8 Reverse Lunges
8 Left Arm DB S2O
8 Reverse Lunges

L1: (25/15) | No DB on Lunges
L2: (35/25) | front rack DB lunges
L3: (50/35) | OVH DB Lunges

*DO NOT DROP YOUR DUMBBELL*
**5 Burpee Penalty if the DB is not controlled to the floor
4+16 scaled
15lb did lunges & push press

Bench Press 5 x 5
75-115LB

WOD:
The General
3 Rounds for Time:

10 Power Cleans
20 Lateral Barbell Burpees
400m Run

L1: (75/55) | 15 LBB | Row if needed
L2: (95/65)
L3: (115/85)
GOAL: 10-12 Minutes | CAP = 15:00
12:53 @ Scaled / 75lb 15-10-10 on burpee’s did all cleans

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Great work Patrick!!

1.52 mi Dog Walk
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
3 Deadlifts @ 225 lbs
3 Deadlifts @ 255 lbs
22 Deadlifts @ 280 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
4 Shoulder Press @ 120 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 124 feet
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 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups

WOD:
2 rounds of:
Run, 1 mi
50 Burpees (Yay! Burpees!!)


40:41

The 1st run took me 12:30. The 1st set of 50 Burpees (Yay! Burpees!!) took me about 7 min. The 2nd run was 14 min and the 2nd set of 50 Burpees (Yay! Burpees!!) was about 6 minutes.

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 120 feet
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 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
:O I twisted my right ankle on the landmine bar holder on the bottom of the pull up rig!! :(
50 Burpees (Yay! Burpees!!)

WOD:
Deadlift : 5-5-5-5-5 :
5 Deadlifts @ 135 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 225 lbs
5 Deadlifts @ 275 lbs
2 Deadlifts @ 315 lbs

I wanted to try more, but 2 @ 315 took it out of me

Evening
.42 mi dog walk
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
15 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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Nice Work Bill!!

08/22/2022
Strength:
Bench Press 5 x 5
75-115lb

WOD:
The General
3 Rounds for Time:

10 Power Cleans
20 Lateral Barbell Burpees
400m Run

L1: (75/55) | 15 LBB | Row if needed
L2: (95/65)
L3: (115/85)
GOAL: 10-12 Minutes | CAP = 15:00
Score Notes: Mod 75lb 15-10-10 on burpee’s did all cleans

8-29-2022- Monday
Strength:
1 x 1 Strict Press 1 Rep Max
Shoulder Press 1 Rep Max
try to get 7 heavy singles in.
65-85lb

WOD:
290822
4 Rounds for Time:

25 Wall Balls
600m Run

L1: 20 WB/400m @ (14/10)
L2: (16/12)
L3: (20/14)
GOAL: < 18:00 | CAP = 20:00
Score Notes: L1 - 600 1st run then 400m 12lb WB sets of 20

8/31/2022- Wed.
WU:
Band work
Bike 10Cal
2 rounds
10 cal row
10 lunges
10 situps
10 cal Bike

Strength:
Back Squat Heavy Single
Score Notes: 95-175lb

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2 Sept:
At Base Globo:
WU:
.2222222 mi Walk
500 m row
.2222222 mi walk
1 min on Jacobs Ladder, 110 feet
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 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
2021 CrossFit Games Individual Quarterfinals - Test 5

9 Snatches, 95 lbs
9 Burpees (Yay! Burpees!!)
6 Snatches, 95 lbs
6 Burpees (Yay! Burpees!!)
3 Snatches, 95 lbs
3 Burpees (Yay! Burpees!!)

8:19

About a minute slower than last year's attempt!

7 Sept:
At Base Globo:
WU:
.2222222 mi Walk
500 m row
1 min on Jacobs Ladder, 110 feet
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 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
.2222222 mi walk
50 Burpees (Yay! Burpees!!)

WOD:
""Death By" : 1 rep + 1 rep / 1 min
Chest-to-bar Pull-up

9 rounds + 5 reps (I could barely do one at a time during the last minute! But I was happy that my C2Bs seemed pretty good!)

5 min rest

"Death By" : 1 rep + 1 rep / 1 min
Overhead Squat, 0.5x bodyweight (210#)

11 rounds

My ankle was hurting me at the end and discretion is the better part of valor!

Evening :
.5 mi Dog Walk

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50 Burpees (Yay! Burpees!!)
50 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
5 Deadlifts @ 130 lbs
5 Deadlifts @ 160 lbs
5 Deadlifts @ 190 lbs
1 pull up
8 Deadlifts @ 160 lbs
1 pull up
8 Deadlifts @ 160 lbs
1 pull up
8 Deadlifts @ 160 lbs
1 pull up

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9.2.2022 Friday
Strength
1 x 1 Deadlift 1 Rep Max
Score Notes: 135-255lb / been awhile since I hit 255lb

WOD:
020922
9-15-21 Reps for Time

Deadlift
Bar Facing Burpee
Assault Bike Calories

L1: (155/105)
L2: (225/155)
L3: (275/195)
GOAL: < 10:00 | CAP = 15:00
Score Notes: L1 did it all 15:19

9.5.2022- Monday
WOD:
Hero WOD:
Heroes of Kabul
13 Rounds for Time

8 Pull-Ups
26 Air Squats
21 American Kettlebell Swings (53/35 lb)
*if you have one, wear a vest (20/14)*
This workout is dedicated to the 13 service members – 11 Marines, an Army Corpsman, and a Navy Corpsman – who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals.
The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.
The soldiers who sacrificed their lives were:
Did it as Partner WOD:
Scaled: 35lb KB 33:43 / legs were toast from Air Squats

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Great work on that hero WOD, Patrick!!

50 Burpees (Yay! Burpees!!)
50 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs