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At Base Globo:
.222222 mi walk (with 8# dumbells in each had) .555555 mi run .222222 mi walk 1 minute on Jacobs Ladder, 102 ft 10 leg swings on each leg in both directions 40 Push Ups 10 Pike Push Ups 27 Assisted Squat workout 15 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) WOD: 5K Row 24:29 Not my fastest time, but not my slowest!! Evening: .98 mi Dog Walk 15 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 155 lbs 3 Bench Press @ 175 lbs 10 Bench Press @ 195 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 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 10 12" Box jump 5 Deadlifts @ 120 lbs 1 Pullup 5 Deadlifts @ 150 lbs 1 Pullup 5 Deadlifts @ 180 lbs 1 Pullup 8 Deadlifts @ 150 lbs 1 Pullup 8 Deadlifts @ 150 lbs 1 Pullup 8 Deadlifts @ 150 lbs 1 Pullup |
Re: Over 50 Crossfitters Sign In
Bill- Nice work on the DL Pull-up combo. I like that one
2.17.2022 Thurs WU: Band Work Bike 20Cal 3 Rounds 10 Push-ups 10 Lunges 5 KB press each arm Strength: Bench + DB Row 4 Supersets of: 5 Bench Press 10 DB Row (5 each arm) 95 lbs @ Scaled Score Notes: 95lb bench 44lb kb db row WOD: 5 Intervals for Max Reps In 2 minutes perform: 20 Cal Row | Max Step-Ups Rest 2 minutes In 2 minutes perform: 20 Cal Row | Max Box Jumps Rest 2 Minutes In 2 minutes: 20 Cal Row | Max Box Jump Overs Rest 2 minutes In 2 minutes: 20 Cal Row | Max DB Step-Ups Rest 2 Minutes In 2 minutes: 20 Cal Row | Max DB Step-Overs L1: 15 Cal row | (20/15) all step-ups/step-overs L2: (35/20) L3: (50/35) 65 reps @ Scaled Score Notes: L1 20db 15 cal row step ups overs |
Re: Over 50 Crossfitters Sign In
Thanks Patrick! I thought adding the PUs to the DLs would put a little spice into the WOD.
Great work on the Row/DB Step overs!! 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 Shoulder Press @ 50 lbs 5 Shoulder Press @ 60 lbs 5 Shoulder Press @ 75 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
40 Pushups 10 Pike Pushups 20 Scap Pulls 11 Pull Ups 5 Close Grip Chin Up 10 1.5 Pood KBS 5 Bench Press @ 80 lbs 5 Bench Press @ 105 lbs 5 Bench Press @ 125 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
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2.19-20.2022 Sat/Sun
Sat: Blew line needles of the house roof... Roof is no Joke on our Victorian House. Blew drive-way. Thank heaven for Power Blower!! Sun: Split a good 1 Cord of Firewood. Had a few BIG Rounds.... |
Re: Over 50 Crossfitters Sign In
2.21.2022- Monday
WU: Band Work Row 400M 3 Rounds 5 KP press each arm 10 pass-thru's 10 OvH squats Strength: Power Snatch + Squat Snatch Every 2 Minutes for 16 Minutes: 1 Power Snatch 1 Squat Snatch 80 lbs @ Rx Score Notes: 55-80lb WOD: 3 Rounds for Time: 20 DB Snatch (alternating) 15 Burpee Box Facing Jump Over 10 Power Snatch 5 Burpee Box Facing Jump Over 14:53 @ Scaled Score Notes: 20lb DB 55lb snatch / 20 step-overs 10 Burpee box jumps, 10 power snatch, 5 Burpee Box Facing Jump Over |
Re: Over 50 Crossfitters Sign In
Patrick, Nothing like functional fitness!! Great WOD work!
1.25 mi Dog Walk 50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike Pushups 20 Scap Pulls 10 Pull Ups 7 Close Grip Chin Up 10 1.5 Pood KBS 5 Bench Press @ 135 lbs 5 Bench Press @ 160 lbs 11 Bench Press @ 180 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
Re: Over 50 Crossfitters Sign In
2.23.2021 Tues
WU:Band work Row 500M 3Rounds .30 sec plat OVH Hold 5 leg lifts each leg 10 air-squats Strength: Deadlift 5 rep max Work on deadlift technique, do sets of 5 and build in weigh 205 lbs @ Rx Score Notes: 115-205lb WOD: EMOM x 15/Until Failure 5 Deadlifts @ 80% of todays 5 rep max 2 Wall Walks *Minimum of 5 rounds must be completed *200m row penalty for each minute missed *Begin rowing upon failure L1: 1 Wall Walk L2/3: as written 15 Rounds @ Scaled Score Notes: L1 135lb 1 wall walk each round@ 1 minute 15 rounds / That was a Good one... tuffer then is looks |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
20 Scap Pulls 10 Pull Ups 7 Close Grip Chin Up 40 Pushups 10 Pike Pushups 10 1.5 Pood KBS 10 12" Box Jumps 5 Deadlifts @ 200 lbs 5 Deadlifts @ 230 lbs 16 Deadlifts @ 260 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup |
Re: Over 50 Crossfitters Sign In
First post on here in a very long time, but just wanted to chime in saying you guys are killing it! Keep working!
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Re: Over 50 Crossfitters Sign In
Chris, welcome back! We're trying to kill rather than be killed! ;) :D
1.52 mi Dog Walk 20 Scap Pulls 40 Pushups 10 Pike Pushups 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 85 lbs 5 Shoulder Press @ 95 lbs 7 Shoulder Press @ 110 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 |
Re: Over 50 Crossfitters Sign In
1.52 mi Dog Walk
20 Scap Pulls 40 Pushups 27 Squat workout 10 Pike Pushups 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 190 lbs 5 Back Squats @ 195 lbs 5 Back Squats @ 225 lbs 15 Back Squats @ 255 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
Re: Over 50 Crossfitters Sign In
Bill- Nice work on the DL.
2.25.2022-Friday WU: Band work Bike 15 Cal group WU WOD: Open 22.1 Did Masters 55+ RX Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 35lb Dumbbell, 24/20 inch box 123 reps @ Rx Score Notes: 3 wall walks-Tuff!! 35lb DB snatch box step overs 2.26.2022- Saturday WU: Row 400M group WU Strength: Strict Press 45-65 sets of 5 last set @65lb 3x Strict ring dips sets of 3 WOD: Partner WOD 20Min AMRAP Run 1 Lap 40 Pull-ups 30 sit-ups 20 Burpee's MADE 3 rrounds |
Re: Over 50 Crossfitters Sign In
Thanks Patrick! Way to go on that AMRAP!
1.06 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 50+ SUs DU attempts 40 Push Ups 10 Pike Push ups 27 assisted squats 20 Scap Pulls 10 Pull Ups 5 close grip chin ups 40 Dead bugs WOD: 5 Strict Muscle-ups 150 Single Unders 4 Strict Muscle-ups 120 Single Unders 3 Strict Muscle-ups 90 Single Unders 2 Strict Muscle-ups 60 Single Unders 1 Strict Muscle-up 30 Single Unders 6:43 57 sec slower than my last attempt in July 2017. I felt it on the SUs!! Evening: 1.4 mi Dog Walk 50 Burpees (Yay! Burpees!!) |
Re: Over 50 Crossfitters Sign In
Hi Chris- Give a post here from time to time on your Activity- Thanks!
Bill- Nice work on the WDD. 2.28.2022 WU: Lite Band work Row 400M 2 Rounds 5 KB press each arm 10 Airsquats 10 PVC Cleans more PVC Clean work..... Strength: 5 x 3 Power Clean 130 lbs @ Rx Score Notes: 75-130lb Felt GOOD- thats the most weight on Cleans I've done in a while WOD: 280222 4 Rounds for Time: 10 Power Cleans 30 Wall Balls 12:36 @ Scaled Score Notes: Mod 25 WB 1st then sets of 15 on WB 75lb on Cleans |
Re: Over 50 Crossfitters Sign In
Thanks, Patrick! Great work on your WOD as well!
1.45 mi Dog Walk 50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike Pushups 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 3 Back Squats @ 210 lbs 3 Back Squats @ 240 lbs 15 Back Squats @ 270 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
Re: Over 50 Crossfitters Sign In
3/01/2022
WU: Band Work Bike 20 Cal 2 Rounds 10 air-squats 10 Push-ups 10 Ring-rows Strength: Front Squat + Push Press + Push Jerk THIS IS NOT A THRUSTER. It is two separate movements. Please stand the front squat up all the way, then proceed with the rest. Build to today’s heavy single. 95 lbs @ Rx Score Notes: 45-95lb- Ran out of time.. should have gone to 105lb at least.... WOD: 010322 21-15-9 Front Squat Chest to Bar Shoulder to Overhead L1: (75/55) | Jumping C2B L2: (95/65) L3: (115/85) 12:42 @ Scaled Score Notes: Scaled it....15-9-6 @ 75lb |
Re: Over 50 Crossfitters Sign In
1.06 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 Push Ups 10 Pike Push ups 20 Scap Pulls 10 Pull Ups 5 close grip chin ups 50 Burpees (Yay! Burpees!!) Evening: .76 mi Dog Walk 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 150 lbs 3 Bench Press @ 170 lbs 10 Bench Press @ 190 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
Re: Over 50 Crossfitters Sign In
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push ups 20 Scap Pulls 10 Pull Ups 5 close grip chin ups 10 1.5 Pood KBS 3 Deadlifts @ 215 lbs 3 Deadlifts @ 245 lbs 16 Deadlifts @ 275 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup |
Re: Over 50 Crossfitters Sign In
1.06 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 Push Ups 10 Pike Push ups 27 assisted squats 20 Scap Pulls 10 Pull Ups 5 close grip chin ups 10 20" Box Jumps Qpen 22.2 In 10 min: 1 Deadlift, 225 lbs | 1 rep 1 Bar Facing Burpee | 1 rep 2 Deadlifts, 225 lbs | 2 reps 2 Bar Facing Burpees | 2 reps 3 Deadlifts, 225 lbs | 3 reps 3 Bar Facing Burpees | 3 reps 4 Deadlifts, 225 lbs | 4 reps 4 Bar Facing Burpees | 4 reps 5 Deadlifts, 225 lbs | 5 reps 5 Bar Facing Burpees | 5 reps 6 Deadlifts, 225 lbs | 6 reps 6 Bar Facing Burpees | 6 reps 7 Deadlifts, 225 lbs | 7 reps 7 Bar Facing Burpees | 7 reps 8 Deadlifts, 225 lbs | 4 reps 60 Reps total I spent too much time fixing the bar IMHO. It would have been interesting to try a scaled weight. Evening: 2.16 mi Dog Walk 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 90 lbs 3 Shoulder Press @ 105 lbs 6 Shoulder Press @ 115 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 |
Re: Over 50 Crossfitters Sign In
At Base Globo:
.555555 mi run 1 minute on Jacobs Ladder, 118 ft 10 Leg swings on each leg in both directions 10 single leg jumps on each leg 40 Push Ups 10 Pike Push ups 27 assisted squats 20 Scap Pulls 10 Pull Ups 5 close grip chin ups 50 Burpees (Yay! Burpees!!) Clean & Jerk : 1-1-1-1-1-1-1 5 Clean & Jerks @ 45 lbs 5 Clean & Jerks @ 65 lbs 1 Clean & Jerk @ 95 lbs 1 Clean & Jerk @ 115 lbs 1 Clean & Jerk @ 125 lbs Ran out of time. :( Evening: 1.52 mi Dog Walk |
Re: Over 50 Crossfitters Sign In
1.37mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push ups 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 5 Back Squats @ 225 lbs 3 Back Squats @ 255 lbs 15 Back Squats @ 285 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
Re: Over 50 Crossfitters Sign In
At Base Globo:
.2222222 Walk (with 10# Weights) 500m row 1 minute on Jacobs Ladder, 108 ft 10 Leg swings on each leg in both directions 10 single leg jumps on each leg 40 Push Ups 10 Pike Push ups 27 assisted squats 10 Scap Pulls 10 Pull Ups 5 close grip chin ups 50 Burpees (Yay! Burpees!!) 2 400m run Evening: 1.77mi Dog Walk 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 160 lbs 3 Bench Press @ 180 lbs 10 Bench Press @ 200 lbs 10 Bench Press @ 105 lbs 15 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
Re: Over 50 Crossfitters Sign In
1.06 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 Push Ups 10 Pike Push ups 27 assisted squats 20 Scap Pulls 10 Pull Ups 5 close grip chin ups 40 Dead bugs 50 Burpees (Yay! Burpees!!) Muscle Snatches 1-1-1-1-1 Power Snatched 1-1-1-1-1 3 Muscle Snatches @ 45 lbs 1 Muscle Snatch @ 65 lbs 1 Muscle Snatch @ 75 lbs 1 Muscle Snatch @ 85 lbs 1 Muscle Snatch @ 95 lbs 0 Muscle Snatches @ 115 lbs 1 Muscle Snatch @ 105 lbs 3 Power Snatches @ 45 lbs 1 Power Snatch @ 65 lbs 1 Power Snatch @ 75 lbs 1 Power Snatch @ 85 lbs 1 Power Snatch @ 95 lbs 1 Power Snatch @ 105 lbs Evening: 1.52 mi Dog Walk 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 10 10" Box Jumps 5 Deadlifts @ 230 lbs 3 Deadlifts @ 260 lbs 16 Deadlifts @ 290 lbs 1 pullup 8 Deadlifts @ 155 lbs 1 pullup 8 Deadlifts @ 155 lbs 1 pullup 8 Deadlifts @ 155 lbs 1 pullup 8 Deadlifts @ 155 lbs 1 pullup 8 Deadlifts @ 155 lbs 1 pullup |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
40 Push Ups 10 Pike Push ups 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 95 lbs 3 Shoulder Press @ 110 lbs 2 Shoulder Press @ 130 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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1.06 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 Push Ups 10 Pike Push ups 27 assisted squats 20 Scap Pulls 10 Pull Ups 5 close grip chin ups 40 Dead bugs 50 Burpees (Yay! Burpees!!) 3 rounds of: 15 Wall Facing Handstand Push-ups 15 Strict Ring Dips Row, 1000 m 22:47 Evening: 1.36 mi Dog Walk |
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Nice work Bill!! Keep at it... Got back from Maui Saturday... Wish I was still there!!
3.14.2020- Monday WOD: The Joker "The Joker" For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift 10:29 @ Scaled Score Notes: 165lb T2B thru rd 7 then k2e 03/15/2022- Tuesday WU: Band work bike 10Cal 2 Rounds 10 Russian KB swings right arm 10 Ring Rows 10 Russian KB swings left arm 10 Ring Rows Strength: 5 x 3 Bench Press 5 sets of 3 Reps 115 lbs @ Rx Score Notes: 95-115lb WOD: "Helen" 3 Rounds: 400m Run 21 KettleBell Swings (53/35#) 12 Pull-Ups 10:53 @ Scaled Score Notes: 35lb KB jumping pull-ups 😵*💫 |
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Patrick, I'm glad you had a good time on Maui, sorry it had to end. Fantastic job on Helen!!
At Base Globo: .2222222 Walk 1.36 mi run up and down the Accelerator Runway (81 ft climb) 1 minute on Jacobs Ladder, 108 ft 10 Leg swings on each leg in both directions 10 single leg jumps on each leg 40 Push Ups 10 Pike Push ups 27 assisted squats 20 Scap Pulls 11 Pull Ups 6 close grip chin ups 50 Burpees (Yay! Burpees!!) Hang Squat Clean : 3-3-3-3-3-3-3 : 3 Hang Squat Cleans @ 45 lbs 3 Hang Squat Cleans @ 65 lbs 3 Hang Squat Cleans @ 95 lbs 3 Hang Squat Cleans @ 105 lbs 3 Hang Squat Cleans @ 115 lbs 3 Hang Squat Cleans @ 120 lbs 3 Hang Squat Cleans @ 125 lbs Did 10 lbs more than on my last attempt on last July 19th!! Evening: 1.5 mi Dog Walk |
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Bill- NIce work on the Sq Cleans and your Daily 40 Push-ups!!
3.16.2022 Wednesday WU: Band work 20 Cal Bike 2 Rounds 10 air-squats 10 ring rows 10 hang-cleans w/pvc Strength: work to 3 heavy hang-cleans 75-105lb WOD: Nasty Girls 3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95 lbs) 11:04 @ Scaled Score Notes: 75lb 7 strict pull-ups |
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Thanks Patrick! Just my Keep on living plan! Great job on the Nasty Girls!
Well, another trip around the sun completed! 1.73 mi Dog walk 65 Burpees (Yay! Burpees!!) One for each year! 40 Push Ups 10 Pike Push ups 1 head tand 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 120 lbs 5 Deadlifts @ 155 lbs 5 Deadlifts @ 195 lbs 8 Deadlifts @ 155 lbs 8 Deadlifts @ 155 lbs 8 Deadlifts @ 155 lbs |
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1.54 mi Dog walk
65 Burpees (Yay! Burpees!!) One for each year! 40 Push Ups 10 Pike Push ups 1 head tand 20 Scap Pulls 11 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 50 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 |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
40 Push Ups 10 Pike Push ups 1 head tand 20 Scap Pulls 10 Pull Ups 7 Close Grip Chin Ups 10 1.5 Pood KBS 5 Back Squats @ 120 lbs 5 Back Squats @ 150 lbs 5 Back Squats @ 180 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
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50 Burpees (Yay! Burpees!!)
40 Push Ups 10 Pike Push ups 1 head tand 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 85 lbs 5 Bench Press @ 105 lbs 5 Bench Press @ 125 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
Re: Over 50 Crossfitters Sign In
At Base Globo:
.2222222 Walk 1.36 mi run up and down the Accelerator Runway (81 ft climb) 1 minute on Jacobs Ladder, 114 ft .2222222 Walk 10 Leg swings on each leg in both directions 10 single leg jumps on each leg 40 Push Ups 10 Pike Push ups 27 assisted squats 20 Scap Pulls 10 Pull Ups 6 close grip chin ups 50 Burpees (Yay! Burpees!!) 5 Back Squats @ 45 lbs 1 Back Squat @ 135 lbs 1 Back Squat @ 185 lbs 1 Back Squat @ 205 lbs 1 Back Squat @ 225 lbs 1 Back Squat @ 225 lbs 1 Back Squat @ 225 lbs Evening: 1.35 Mi dog Walk |
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3.21.2022-Monday
WU: Bank work Bike 1000M 3 Rounds 10 air-squats 5 T2B 10 Good-Mornings Strength: 6 x 5 Front Squat Week 1 E2MOM x 12 7 @ 60% 7 @ 60% 6 @ 65% 6 @ 65% 5 @ 70% 5 @ 70% 105 lbs @ Rx Score Notes: 75-105lb WOD: 07/26/2017 - Wod 15min.Clock: Row 1,000m then in remaining time... AMRAP: 1 Rope Climb 5 Front Squats (185/125#) 10 Box Jumps (24/20") 3 + 6 @ Scaled Score Notes: 75lb FS step ups strict rope climbs 3 |
Re: Over 50 Crossfitters Sign In
1 mi run
10 Leg swings on each leg in both directions 10 single leg jumps on each leg 10 Peguin Clap Jumps 10 High Tap Jumps 50+ SUs DU Attempt (Got 10) 40 Push Ups 10 Pike Push ups 27 assisted squats 15 Walking Lunges 20 Scap Pulls 10 Pull Ups 6 close grip chin ups 50 Burpees (Yay! Burpees!!) 5 RFT: Barbell Lunges and Double Unders : 5 rounds of: 15 Barbell Lunges, 65 lbs 75 Single Unders 9 min 30 sec Evening: 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 200 lbs 5 Back Squats @ 230 lbs 15 Back Squats @ 260 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs" |
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At Base Globo:
.2222222 Walk 1.36 mi run up and down the Accelerator Runway (81 ft climb) .2222222 Walk 50 Burpees (Yay! Burpees!!) 20 Scap Pulls 15:00 AMRAP: 5 Strict Chest-to-bar Pull-ups 10 TRX suspended Push-ups 20 Box Step-ups, 24 in 4 rounds, 140 reps Doing 30" step ups killed my knees. Then a guy wanted to use the landmine attachment where I was doing the pull Ups and the TRZ push ups, so I took it as a sign to go back to work. I felt good that I was able to do the C2Bs. I focused on forcing my elbows as far back as possible, which helped! Evening: 40 Push Ups 10 Pike Push ups 10 1.5 Pood KBS 20 Scap Pulls 10 Pull Ups 5 Close Grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 140 lbs 5 Bench Press @ 160 lbs 11 Bench Press @ 185 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs" |
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Nice work Bill
3.23.2022-Wednesday WU: Band Work Row 500M 2Rounds 10 air-squats 10 step-ups 5 strict knee raises Bile 5 Cal Hard Strength: Back Squat Week 1 E2MOMx12 7 @ 60% 7 @ 60% 6 @ 65% 6 @ 65% 5 @ 70% 5 @ 70% 95-125LB WOD: 230323 4 AMRAPs In 2 minutes… 10 Toes to Bar 20 Front Rack lunges Max reps assault bike calories Rest 2 minutes (16 minutes total) 22 Cal Bike- 8 strict T2B 10 OVH Squats. Bike |
Re: Over 50 Crossfitters Sign In
Thanks Patrick! Good job on the Back Squats and that WOD!
WU: 1.06 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 Push Ups 10 Pike Push ups 27 assisted squats 20 Scap Pulls 11 Pull Ups 6 close grip chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) WOD: 7:00 AMRAP: 10 Squat Cleans, 95 lbs 20 Sit-ups 3 rounds + 1 Squat Clean, 91 reps the 1st round was tough. I was able to do the 2nd & 3rd round cleans in subsets of 5. Evening: 1.5 mi Dog Walk 20 Scap Pull 11 Pull Ups 6 Close grip Chin Ups 10 1.5 KBS 10 10" Box jumps 5 Deadlifts @ 195 lbs 5 Deadlifts @ 200 lbs 5 Deadlifts @ 235 lbs 17 Deadlifts @ 265 lbs 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup 8 Deadlifts @ 155 lbs 1 Pullup |
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