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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Bill Hoogsteden 12-10-2021 05:58 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, awesome work on that Skillzz WOD!

WU:
1.06 mi Run
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
21 135# Cleans
21 Ring Dips
6:47

I was going to do Extended Elizabeth. But, then my Boss call saying that I needed to complete my time sheet! I had to quit and make sure I get paid!!

Evening:
20 Scap Pulls
11 Pull Ups
4 Close Grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
10 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Bill Hoogsteden 12-11-2021 04:00 PM

Re: Over 50 Crossfitters Sign In
 
.25 mi Dog Walk (Got rained out!!)
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
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
11 Bench Press @ 175 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

Bill Hoogsteden 12-13-2021 05:44 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
WU:
.2222222 mi Walk
500 m row
1 min on Jacobs Ladder, 118 ft
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
run 2500m

17:41

Evening:
1.17 mi Dog Walk

Bill Hoogsteden 12-14-2021 06:15 PM

Re: Over 50 Crossfitters Sign In
 
WU:
1.03 mi run
10 Leg Swings on each leg in both directions
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
12 Pull Ups
8 Close Grip Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
24 Deadlifts, 215 lbs
24 Floor Press, 160 lbs
24 Cleans, 105 lbs

about 8 Min

This was tough! I had to break these into singles or subsets.

Evening:
1.73 mi Dog Walk

Patrick Tonge 12-15-2021 02:55 PM

Re: Over 50 Crossfitters Sign In
 
12/10/2021-Friday
Strength:
8 x 2 Back Squat Builder 2
2 Backsquats E2MOM x 16 Minutes

On the 0-2 @ 80%
On the 4-6-8 @ 85%
On the 10-12-14 @ 90%
125, 135 165lb, 170lb 1x

WOD:
34?
3 Rounds for Time

34 Box Jumps
12 Calorie Row
10 Handstand Push-Ups
6 Wall Balls
14:19- 20lb DB step ups 16lb WB 12 cal row

12/13/2021 Monday
Strength
Deadlift On the 2:00 x 6 Sets:
Deadlift
On the 2:00 x 6 Sets:
Set #1+3+5 - 3 Reps
Sets #2+4+6 - 1 Reps
Off the clock upon finishing:
1 Set of 10 Reps
135-245lb 185 10x

WOD:
Tannerite
3 Rounds for Time:

9 Deadlifts
12 Bar Facing Burpees
15 Calorie Assault Bike
8:36- 155lb 9 DL 12 burpee over bar 12 cal row

12/14/2021- Tues
Warm-up
Bike 15CAL
2 rounds
15
10 low stepups
10 air-squats

Strength:
Push Press
5 sets of 3 reps
First work set starts at 65%
75-105lb

WOD:
141221
21-15-9

Push Press
Toes to Bar
Box Jump Overs
65lb K2E STEP-OVER 24IN BOX

Patrick Tonge 12-16-2021 11:22 AM

Re: Over 50 Crossfitters Sign In
 
12/15/2021 Wed.
warm-up
Symenntry Band Wok
10 Cal on Bike then 2 Rounds
5
5
10 Ring-rows

Strength:
9 x 3 Back Squat Builder 1
E2MOM x 18

3 Back Squats

0/2/4: 70%
6/8/10: 75%
12/14/16: 80%
115-135lb

WOD:
151221
2 Rounds for Time:

Wall Balls
Pull-Ups
10:22 / 30 30 WB 30 30 pullups jumping pullups ring rows

Bill Hoogsteden 12-16-2021 06:01 PM

Re: Over 50 Crossfitters Sign In
 
Great work on all those WODs, Patrick!!

WU:
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
22 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
1 Pullup
5 Deadlifts @ 220 lbs
1 Pullup
3 Deadlifts @ 250 lbs
1 Pullup
17 Deadlifts @ 275 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup

Bill Hoogsteden 12-17-2021 06:15 PM

Re: Over 50 Crossfitters Sign In
 
.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
22 Scap Pulls
11 Pull Ups
5 Close Grip Chin Up
5 Shoulder Press @ 85 lbs
3 Shoulder Press @ 100 lbs
6 Shoulder Press @ 110 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Bill Hoogsteden 12-18-2021 05:56 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
22 Scap Pulls
11 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
15 Back Squats @ 270 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

Patrick Tonge 12-20-2021 11:16 AM

Re: Over 50 Crossfitters Sign In
 
Nice work Bill

12/17/2021- Friday
Strength:
3 x 1 3 position Snatch work
High Hang Snatch
3reps x 3sets
60-65%
*Unbroken Sets*

Below the Knee Snatch
(Not on floor)
2reps x 3sets
70-75%
*Unbroken Sets*

Snatch from Floor
1rep x 6sets
75-95%
Went at if very lite as my shoulder was hurting. stuck to 35lb bar did on at 55LB

WOD:
3 Rounds for Time:

12 Hang Power Snatch
18 Lunges
L1: (75/55)
L2: (95/65) | Front Rack Lunges
L3: (95/65) | Overhead Lunges
Again VERY Lite 35lb Bar. Did OV Lunges. 4:04 went real fast.....


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