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9/12
WU: Row 1000m
Workout:
Walking lunges X4X20 yds
OH press 45, 65, 75, 75, 75 X10
Pull-ups 10, 8, 10, 5
Pushups X3X10
Bent over rows 75, 85, 95, 95 X10

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back at it tonight after 3 days of r and r at a buddy's cabin in the middle of nowhere.....bike rides, dog walks and beer drinking.....

camber bar back squat w/ 102 lbs of chain.....325 lbs plus chain 427 lbs at the top

belt squat 6-6-6-6-6-6 70-80-90-100-110-120

2 matt deffict dead lifts 7-7-7-7 135-185-205-225

double header monday night football

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should have opted for the bike ride with the wife tonight :rofl:

for time 5-10-15

225 back squat
24" box jump

5:58

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Sept. 13, 2016 Tuesday
Been slacking of for a few days resting shoulders and working on new Crossover Symmetry shoulder routine, anyhow was back at it last nite all-be-it at a easier pace then normal...........

WU: RUN 400M then 3 Rounds
15 KB Swings
10 V-situps
10 DB Press

8 Rounds Tabata Sit-ups

WOD:
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU / 75 SU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU / 75 SU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/65), 25 DU / 75 SU

Rowed 'em all, lite on the Sq Cleans, 65 then 75 last two rounds.
33, 42, 42 for me

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Way to go guys!!!

Been traveling and working long hours. At least I was able to do Burpees (Yay! Burpees!!) each day!
[B]13 September:
WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 leg swings on each leg in both directions
10 pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Strict Press:
5 @ 35#DBs
5 @ 40# DBs
5 @ 45# DBs

[B]15 September:
WU:[/B]
1 mi run
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 pushups

[B]WOD:[/B]
Death by Burpees (Yay! Burpees!!)

Got to 11

[B]Evening:[/B]
1.25 mi dogwalk

Deadlift:
3 @ 240#
3 @ 275#
4 @ 310#
5x8 @ 170#

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9/13 Bike trainer. 1:00

9/14
Row 1K
OH press 45, 65, 75, 75, 85 X10
Pull-ups 10, 7, 8, 5, 6
Pushups X3X10
Bent over rows 75, 85, 95, 105 X10
Deadlifts 95, 115, 115 X15

9/15 Road bike ride. 16 mi.

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Sept. 15, 2016 Thursday

WU: RUN 400M then 3 rounds
10 KB Swings
10 PVC Pass thrus
10 PVC Good morning
10 HR Push-Ups

Over-Head Squats
6@45, 6@55, 6@65, 6@75, 5@85, 2@95. Quit while I was ahead:D

Conditioining
Tabata
Air Squats
Push Ups
Sit Ups
K.B. Swings

12, 8, 10, 9

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Kicking it guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 RFT:
20 30 in Step ups
5 Jumping MUs
30 24 in Box Jumps
5 Jumping MUs
40 20 in Box Jumps
5 Jumping MUs

29:14

This one was tough! I met a couple of my Go Ruck team mates today. Good times!

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Sept. 16, 2016 Friday

WU: RUN 400M then 3 Rounds
5 Rings rows
10 PVC Pass-thurs
20 sit-ups
15 Air-Squats

Front Squat
7x3 at 85%, across 3@95 2x, 3@105 5x
Power Clean
5x3 at 80% - No TnG 3@75 2x, 3@85 3x

Conditioning
"The Axe"
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95) 85 for me

Sept. 17, 2016 Saturday Been a while since I did a Saturday, but I had to get my 4 days in!! Plus Saturday's are cool!! Usually a nice Partner WOD

WU: All to gether
10 Jumping Jacks
Squat Holds
20 Wall Balls
10 Ring Rows
10 Good Mornings
5 Pull-ups

Work to Heavy 5 set Thruster 5@55 3x, 3@65 2x Should have seen one of the Fire-Eaters do 5@205. I think the kid might weigh 145!!.

WOD- Partner WOD 20Min cap. 1 Athlete works at a time
Hang Clean 15-12-9-12-15
DU 40 / SU 120
Run 1 Lab

We got 4 Rounds + 90 Felt good! I wasn't paying attention and did 15 hang cleans the 1st 3 sets... DOH!!!!

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Awesome stuff Patrick! Hats off to those firebreathers - and to you as well!! The one thing about CrossFit is that it forces you to think! ;)

10 Burpees (Yay! Burpees!!)

Shoulder Press:
3 @ 90#
3 @ 100#
6 @ 115#

10 KBS @ 1.5 Pood