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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pick Push ups
13 Pull Ups
9 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
17 Bench Press @ 195 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

11.16.2022
Strength:
E2x20 Clean and Jerk
Every 2 Minutes for 20 Minutes, Perform:
1 Clean and Jerk
Beginning at 70% and build
125 lbs @ Rx
Score Notes: 75-125 fail at 135lb

WOD:
The Chief
"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.
318 reps @ Scaled 95lb

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11.21.2022- Mon
WU:
3 Rounds
bike 250M
10 good mornings
5 leg swings each leg
10 air-squats
.30 squat hold

Strength:
3 x 5 Wendler Deadlift Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
155 lbs @ Rx
100-125-155LB

WOD:
211122
4 Rounds for Time

15 Deadlifts
400m Run
12:07 @ Scaled
Score Notes: 95lb

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11.22.2022- Tues
WU:
Band work
Bike 10Cal
2 Rounds
Row 250M
10 Good Mornings
10 Pass thru's
10 OVH Sq w/PVC

Strength:
Top to Bottom Snatch Complex
E2MOM x 14

1 Hi-Hang Snatch
1 Hang Snatch
1 Low-Hang Snatch
1 Snatch
75 lbs @ Rx
Score Notes: 55-75lb

WOD:
Snatch Me If You Can
For 3 Cycles:
In 3 minutes…
300m Row
Max Reps Squat Snatches
Rest 3 minutes
25 reps @ Scaled
Score Notes: 45-60lb

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Hey Bi!!ll- Hope you had a Nice ThanksGiving

11.25.2022-Friday
Group warm-up there were 18 of us!!
WOD
12 Days of Thankfulness
Run 1 Lap
2 Muscle Ups Rings/ Bar/ Jumping
3 db/kb Thrusters 50/35
4 Box Jump Overs
5 Hspu
6 C2b Pull ups
7 K.b. Swings
8 K.b/Db Snatches
9 Toes 2 Bar
10 Ovh Walking Lunges 45/25 Plate
11 Ring Dips
12 D Bal Cleans 90/60 (Over Shoulder)

36:10 @ Scaled- Only made thru round 10 as I had work duty at 10am

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11.28.2022-Mon
WU:
3 Rounds
Bide 300M
10 Ring-Rows
10 Push-ups
.30 Plate hold

Strength:
10 x 1 Back Squat 1RM
Back Squat 1RM
lbs @ Rx 145lb
Score Notes: Post shoulder PR 115-145lb old man PR!!

WOD:
Trouble
AMRAP x 8

100 Double Unders
25 Pull-Ups
25 Push-Ups
1 + 120 @ Scaled
Score Notes: Set of 10 PU and ringrows. Should hurts on push-ups

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Patrick, Thanks! I did! Plenty of food, lots of family. and great weather! I hope yours was as good! Great WOD work! Watch that shoulder!!

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pick Push ups
10 Pull Ups
8 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
10 Pull Ups
8 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
5 Shoulder Press @ 115 lbs
2 Shoulder Press @ 130 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
17 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

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12.9.2022

Strength:
3 x 5 Wendler Back Squat Week 1
Warm up as needed then perform...
5 @ 65%
5 @ 75%
5+ @ 85%
120 lbs @ Scaled
Score Notes: 75-120lb…. DL injury recovery

WOD:
4 Rounds for Time:

15 Toes to Bar
25’ Walking Lunge
15 Wall Balls
25’ Walking Lunge
10:19 @ Scaled
Score Notes: K2E 10lb WB sets of 10WB lunges no weight

12.12.2022
Strength:
Front Squat Tempo V2
E2MOM x 14
2 Front Squats @ 73X1
7 down | 3 at bottom | Explode up | one breath at the top
95 lbs @ Rx
Score Notes: 45-95lb.. Fun

WOD:
FusterCluck
4 Rounds for Time:
400m Run
12-9-6-3 Clusters
18:06 @ Scaled
Score Notes: 45-65-75-85lb run 400m 4x

12.13.2022
WU:
Bank work
Bike 20Cal
2 Rounds row 250M
10 lite KB Swings
5 each arm KB Press
12 Knee Raised

Strength:
10 x 2 Split Jerk
10 Sets:
2 Split Jerks
*Ascending in load each set
115 lbs @ Rx
Score Notes: 75-115lb

WOD:
131222
Cash In: 1,000m Row
3 Rounds for Time
15 Shoulder to Overhead
15 Toes to Bar
Cash Out: 1,000m Row
18:07 @ Scaled
Score Notes: Sets of 10- row 1000m 2x T2B

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12.15.2022-Wed
WU: Light band work
3rounds row 250M
15 ft inch worms
10 lite KB Swings
5 WB Cleans

Strength:
Wendler Bench Press Week 2
Warm up as needed then perform…
3 @ 70%
3 @ 80%
3+ @ 90%
135 lbs @ Rx
Score Notes: 75-135lb 105-120-135lb 3x each 90# of 150lb

WOD:
151222
EMOM x 25
Minute 1: 15 Push-Ups
Minute 2: 10 Calorie Bike
Minute 3: 15 KB Swing (53/35)
Minute 4: Max Reps Wall Balls (20/14)
Minute 5: REST
63 reps @ Scaled
Score Notes: Sets of 10 on PU 35-KB 14lb W

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12.16.2022-Fri
WU:
Band work
Group warm-up

Strength:
Power Snatch 2 Rep
E2MOM x 16

1.1 Power Snatch
(Build to todays heavy double)
(Drop from the top, reset, and go for rep 2)
100 lbs @ Rx
Score Notes: 65-100lb

WOD:
Official CrossFit Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
!
138 reps @ Rx
Score Notes: 55+ 35lb step ups / Beat my prior score of 123.

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Great Work Patrick!! Hope you had a great Christmas!

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
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!!)
50 Push ups
10 Pike Push ups
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 90 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 135 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
1 Pull Up
5 Deadlifts @ 135 lbs
1 Pull Up
10 12" Bos Jumps
5 Deadlifts @ 170 lbs
1 Pull Up
5 Deadlifts @ 205 lbs
1 Pull Up
8 Deadlifts @ 170 lbs
1 Pull Up
8 Deadlifts @ 170 lbs
1 Pull Up
8 Deadlifts @ 170 lbs

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1st WOD of the New Year! Happy New Year!!

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 95 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

Re: Over 50 Crossfitters Sign In
 

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
4 Pull Ups
3 Pull Ups
3 Pull Ups
4 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
5 Bench Press @ 120 lbs
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
18 Bench Press @ 160 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

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Happy New Year Bill

1/04/2023
WU:
Band Work
Row 500M
then 3 Rounds
Row 250M
.20 step-ups
.10 strict knee raised
.20 ring rows
.10 push-ups

Strength:
3 x 5 Wendler Bench Press Week 1
Warm up as needed then perform...
5 @ 65%
5 @ 75%
5+ @ 85%
120 lbs @ Rx
Score Notes: 90-105-120 90# of 145 130lb

WOD:
040123
EMOM x 25

Minute 1: 10 Burpee Box Jump
Minute 2: 12/10 Cal Assault Bike
Minute 3: 12 Toes to Bar
Minute 4: 5 Ring Muscle-Ups
Minute 5: REST
110 reps @ Scaled
Score Notes: 5-5-7-5 modified

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Happy New Year Patrick! Great way to start the year!!

1.51 Dog Walk
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
5 Pull Ups
3 Pull Ups
2 Pull Ups
4 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
10 12" Box Jumps
5 Deadlifts @ 200 lbs
5 Deadlifts @ 230 lbs
11 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

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
5 Pull Ups
3 Pull Ups
1 Pull Ups
3 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
11 Shoulder Press @ 95 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

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01.05.2023
Strength:
3 x 5 Wendler Deadlift Week 1
5 @ 65%
5 @ 75%
5+ @ 85%
225 lbs @ Rx
Score Notes: 165-195-225lb only 2x wasn;t feeling it

WOD
050123
21-15-9 Reps for Time

Deadlift
Wall Balls
Rowing Calories
10:54 @ Scaled
Score Notes: L1+ 145lb 22-15-9

01.06.2023-Friday
1 x 1 Split Jerk emom
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 -- 2 reps
*Sets 5-8 1 rep
115 lbs @ Rx
Score Notes: 65-115

WOD:
300922
For Time:

21-15-9
Shoulder to Overhead
Reverse Lunges*

L1: (45/35) | (15-10-5) on thé lunges, air squat if needed
L2: (75/55)
L3: (95/65)
*Both legs = 1 Rep
5:09 @ Scaled
Score Notes: L1+ 65lb no weight on lunges- added 20lb an improved by .10 seconds

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Patrick! Are you doing Wendler?!!? Awesome!! Great work!!

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
4 Pull Ups
3 Pull Ups
2 Pull Ups
1 Pull Up
3 Close grip Chin Ups
2 Close grip Chin Ups
1 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
10 12" Box Jumps
3 Deadlifts @ 215 lbs
3 Deadlifts @ 245 lbs
11 Deadlifts @ 275 lbs
1 Pull up
8 Deadlifts @ 155 lbs
1 Pull up
8 Deadlifts @ 155 lbs
1 Pull up
8 Deadlifts @ 155 lbs
1 Pull up
8 Deadlifts @ 155 lbs
1 Pull up
8 Deadlifts @ 155 lbs
1 Pull up

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
4 Pull Ups
3 Pull Ups
2 Pull Ups
1 Pull Up
3 Close grip Chin Ups
2 Close grip Chin Ups
1 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
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

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Hi Bill- Yes we are doing Wendler

1.13.2023
Strength:
3 x 3 Wendler Deadlift Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
255 lbs @ Rx
Score Notes: 185-215-255/270 255 5x

WOD:
130123
AMRAP x 8

10 Deadlifts
10 Cal Bike
100 Double Unders
2 + 116 @ Scaled
Score Notes: L1 145lb 100SU

1.16.2023-Mon
Strength:
Front Squat Double
Against a 15:00 Clock…
Find todays heavy 2-Rep Front Squat

Aim for a minimum of 3 challenging sets. REMINDER: Depth is more important than weight.
150 lbs @ Rx
Score Notes: 95-150lb

WOD:
EMOM Fun V2
EMOM x 25

Minute 1: 250/220m Row
Minute 2: 60 Double Unders
Minute 3: 20 Pull-Ups
Minute 4: 20 Wall Balls
Minute 5: REST
SCORING: Total Reps Achieved, for a grand possible total of 525 Reps. Every 50m = 1 point (for the females, it’s still 50m per point with the final 20m being the 5th point)
403 reps @ Scaled
Score Notes: SU strict PU 12lb WB

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1.17.2023
Strength:
Front Squat Double
Against a 15:00 Clock…

Find todays heavy 2-Rep Front Squat
Aim for a minimum of 3 challenging sets. REMINDER: Depth is more important than weight.
150 lbs @ Rx
Score Notes: 95-150lb

WOD:
EMOM x 25

Minute 1: 250/220m Row
Minute 2: 60 Double Unders
Minute 3: 20 Pull-Ups
Minute 4: 20 Wall Balls
Minute 5: REST
403 reps @ Scaled
Score Notes: SU strict PU 12lb WB

1.18.2023-WED
WU:
BandWork
Bike 15 Cal
Strength:
Wendler Bench Press Week 3
Warm up as needed then perform…

5 @ 75%
3 @ 85%
1+ @ 95%
125 lbs @ Rx
Score Notes: 100-110-125lb 3x

WOD:
Open Simulator V1
AMRAP x 9

1 Wall Walk
10 Single Unders
2 Wall Walks
20 Single Unders
3 and 30 / 4 and 40 / 5 and 50… until time is up!
5 Rounds @ Scaled
Score Notes: 5- 1st two nose to wall then scaled…..

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Patrick, Nice work on the wall walk WOD!

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
2 Pull Ups
1 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
5 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
9 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

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1.19.2023-Thurs
Bandwork
Bike 15 Cal
Strength:
3 x 3 Wendler Back Squat Week 3
3 Sets:
5 @ 75%
3 @ 85%
1+@ 95%
175 lbs @ Rx
Score Notes: 135-155-175lb 175 1x

WOD:
190123
3 Rounds for Time:

10 Alternating DB Hang Cluster
10 Calorie Bike
REST 2 Minutes

Then 3 Rounds for Time:
12 Single Arm DB OVH Squat
12 Toes to Bar

L1: (25/15) | DB Front Squats | knee raises
L2: (35/25)
L3: (50/35)
GOAL: 10-12 Minutes | CAP = 15:00
11:30 @ Scaled
Score Notes: T2B row 10 cal / lite DB scaled it big time!

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Great work Patrick!!

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
2 Pull Ups
1 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood KB DLs
10 1.5 Pood goblet Squat
5 Back Squats @ 115 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 170 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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Bill- Good BS Work!!

1.23.2023- Monday Wendler Deload Week
Strength:
3 x 5 Wendler Back Squat Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
125 lbs @ Rx
Score Notes: 75-95-125lb used 190lb

WOD:
230123
3 Rounds for Time:

20 Wall Balls
50’ Walking Lunge*
400m Run

L1: 15 @ (12/10)
L2: (16/12)
L3: (20/14)
*For L2&3 the wall ball will be held in the bear hug position for the walking lunges.
GOAL: 10-12 Minutes | CAP = 15:00
12:18 @ Scaled
Score Notes: 14lb WB 20-15-15 lunges bear hug WB 400m 3x

1.24.2023- Tues
WU:
Band Work
Bike 15 Cal
Strength:
Power Snatch + Hang Power Snatch
E2MOM x 16

1 Power Snatch + 1 Hang Power SnatchPower Snatch + Hang Power Snatch
E2MOM x 16
1 Power Snatch + 1 Hang Power Snatch
95 lbs @ Rx
Score Notes: 55-95lb

WOD:
Legs sore from yesterday
240123
12-9-6 Reps for Time:

Power Snatch
Bar Muscle-Ups
L1: (75/55) | Banded strict pull-ups
L2: (115/85) | Chest to Bar
L3: (155/105
L1- 8:33 @ Scaled
Score Notes: 75lb bamded dips Strict PU

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Thanks Patrick!! Great work on the Wendler Back Squats and the Power Snatch/Dip WOD!

50 Burpees (Yay! Burpees!!)
2 Pull Ups
2 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 115 lbs
1 Pull Up
5 Deadlifts @ 155 lbs
1 Pull Up
5 Deadlifts @ 185 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Re: Over 50 Crossfitters Sign In
 

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
2 Pull Ups
2 Close grip Chin Ups
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
11 Shoulder Press @ 100 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

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Hey Bill- Nice work in the DL's.... I'm still here trying to catchup on posts now/

1.26.2023
Strength:
5 x 3 Tempo Front Squats
5 sets of 3 51x1
5 seconds on the way down
1 second pause at the bottom
105 lbs @ Rx
Score Notes: 65-105lb

WOD:
260123
For Total Time:
Every 5 Minutes for 4 Rounds

15 Power Cleans
10 Front Squats
500m Row
13:50 @ Scaled
Score Notes: 85lb 1st rd then 65 next 3:30 per roun

1.27.2023
Strength:
3 x 5 Wendler Deadlift Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
165 lbs @ Rx
Score Notes: 105-135-165lb of 270lb

WOD:
270123
21-15-9 Reps for Time of:

Deadlift
Pull-Ups
Handstand Push-Ups
10:03 @ Scaled
Score Notes: L1 135 DL jumping PU 15lb DBPress

1.31.2023
WOD:
310123
EMOM x 25

Minute 1: 10 Deadlifts
Minute 2: 10 Toes to Bar
Minute 3: 15/12 Calorie Row
Minute 4: Max Reps Double Unders
Minute 5: REST
545 reps @ Scaled
Score Notes: L1+ 135 T2B run 1 lap SU

2.01.2023
Strength:
Cleans 1.1
Every 2 Minutes x 20
1.1 Clean (rest 10 seconds between singles)
*start at a moderate weight and build throughout the 20 minutes.
135 lbs @ Rx
Score Notes: 65-125lb 135 1x

WOD:
Official CrossFit Open 20.1
10 rounds for time of:

8 ground-to-overheads, 95 lb.
10 bar-facing burpees
Time cap: 15 minutes
118 reps @ RX 55+ 1 under my best score... Doh!!!

02.02.2023
Strength:
Tempo Back Squat
E2MOM x 16
2 Back Squats @ 33X1 ~ 70-80%
135 lbs @ Rx
Score Notes: 95-135lb

WOD:
020223
3 Rounds for Time:

20 Wall Balls
20 Single DB Box Step-Ups
10/8 Calorie Bike
10:22 @ Scaled
Score Notes: Row 10cal 16lb WB 15x 25lb stepups

02.04.2023
3 man Partner:
7Min each Round
1st Round
50 Front Sq @ 95LB
2nd Round
50 Front Sq @ 105lb
Remaining time @ 115LB. Got +2
!
7Min each Round
1st Round
50 DeadLift @ 115LB
2nd Round
50 Front Sq @ 135lb
Remaining time @ 155LB. Got +57
!
7Min each Round
1st Round
50 Bench @ 75LB
2nd Round
50 Bench @ 85lb
Remaining time @ 95LB. Got +42
Got + 101

2.06.2023
Strength:
5 x 3 Snatch 1. 1. 1. x 5
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
65 lbs @ Rx
Score Notes: 35-65lb

WOD:
060223
5 Rounds for Time:

1 Lap Run
20 Alternating DB Snatch
10:55 @ Scaled
Score Notes: 1rd@30lb 4td@25lb

02.07.2023
WU:
Bike 15 Cal
Band work

Strength:
5 x 3 Tempo Front Squats
5 sets of 3 51x1
5 seconds on the way down
1 second pause at the bottom
95 lbs @ Rx
Score Notes: 45-95lb

WOD:
070223
AMRAP x 15

10 down to 1
Thrusters
Toes to Bar
IF you make it, perform a 55 calorie row
IF you finish that… work your way back up
1 up to 10
Thrusters
Toes to Bar
148 reps @ Scaled
Score Notes: old man 65lb- Thrusters K2E

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2.08.2023 did 45Min of Yoga

2.09.2023
WU:
Band work
15Cal Bike

Strength:
Push Jerk + Split Jerk
E2MOM x 14

1 Push Jerk + 1 Split Jerk
105 lbs @ Rx
Score Notes: 65-105lb

WOD:
4 Rounds for Time:

10 Double DB Shoulder to Overhead
20 Double DB Walking Lunges*
400m Run
14:22 @ Scaled
Score Notes: 20lb DB did it all

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2.10.2023
Strength:
Back Squat 5 rep max
Back Squat
Build to Heavy Set of 5
95 lbs @ Rx
Score Notes: 65-95lb Did bench

WOD:
100223
AMRAP x 8

2-4-6-8-? Squat Cleans
20-40-60? Double Unders
4 + 2 @ Scaled
Score Notes: L1 95lb sq clean SU

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2.11.2023

WOD:
Febs Chipper
30 Weighted Step-Ups
45 KB Swings
60 Sit-Ups
1.5 Mile Run
60 KB Snatch
45 Toes to Bar
30 Weighted Step-Ups
30:15 @ Scaled
Score Notes: 30 STepup 40kb 40 situps 1mi run 60 kb snatch 40 T2B 30 stepups

2.13.2023
Strength
Deadlift 5 rep max
Work on deadlift technique, do sets of 5 and build in weight.
205 lbs @ Rx
Score Notes: 135-205lb

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
TOUGH one!!!
12:20 @ Scaled
Score Notes: 165lb did ALL T2B!!

2.14.2023
Strength
5 x 3 Bench Press
Build to today's best set of 3
You've entered a score of: 95 lbs @ Scaled
Score Notes: 75-95
1-RM Power Clean and Jerk
Record the weight used on the heaviest power clean and jerk you successfully completed.
You've entered a score of: 125 lbs @ Rx
Score Notes: 75-125lb

WOD:
Cupid?s Crusher
AMRAP 0:00-7:00

6 Power Cleans
8 Bar Facing Burpees*

REST 2 MINUTES

9:00-16:00
Establish a 1-RM Power Clean and Jerk
4 + 2 @ Rx
Score Notes: 55+ RX

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2.17.2023
CrossFit Games Open 23.1
AMRAP x 14:00

60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Ring Muscle-Ups

55+ RX - (20/10) to 9? | (115/65
131 reps @ RX T2B about killed me.... did 55 T2B on Monday, that didn't help.... LoL!!

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2.20.2023
Strength
Front Squat Double
Against a 15:00 Clock?
Find todays heavy 2-Rep Front Squat
Aim for a minimum of 3 challenging sets. REMINDER: Depth is more important than weight.
115 lbs @ Rx
Score Notes: 45-115lb

WOD:
115 lbs @ Rx
Score Notes: 45-115lb
6:55 @ Scaled
Score Notes: L1 26lb stepups 3;30 Plank!!

2.21.2023- tues
WU:
Band work
Bike 15 Cal
3 rounds
:60 Row
:20 Pushups
:30 Plank

Strength:
Push Press Doubles
E2MOM x 12
Starting at 65% build to a moderate weight for your double.
95 lbs @ Rx
Score Notes: 55-95lb

WOD:
210223
For Time:

30 Double DB Shoulder to Overhead
60 Reverse Lunges
20 Kipping Handstand Push-Ups
40 Single DB Reverse Lunges*
10 Strict Handstand Push-Ups
20 Double DB Reverse Lunges**
9:07 @ Scaled
Score Notes: 20lb DB bent over rows pike push-ups
:20 Situps

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2.22.2023
Strength:
Dead Stop Deadlift Triples
In 20 Minutes?

Find todays ?heavy? dead stop deadlift triple
*Release your grip before pulling for the next rep.
225 lbs @ Rx
Score Notes: 135-225

WOD:
220223
AMRAP x 0:00-3:00
10 Deadlifts
10 Bar Facing Burpees
REST 1:00
AMRAP x 4:00-7:00
10 Bar Facing Burpees
10 Chest to Bar PU
REST 1:00
AMRAP x 8:00-11:00
10 Deadlifts
10 Chest to Bar PU

RX - (225/155)
GOAL: 90+ Reps
111 reps @ Scaled
Score Notes: 135lb step overs

2.24.2023
WOD:
Recovery Machine V2
2 Rounds:

4:00 Calorie Row
REST 1:00
4:00 Calorie Bike
REST 1:00
Did it.....

2.25.2023:
2023 23.2 Open
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round
91 reps @ Rx
!
3.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
115 lbs @ RX

2.27.2023
Strength:
5 x 3 DB Bench + Suitcase Carry
5 Sets X 3 Reps
DB Bench, building in weight
Suitcase carry, 75ft EACH arm in between sets
*Suitcase carry only applies to working sets
30 lbs @ Rx

WOD:
270223
4 Rounds for Time:
15 Handstand Push Ups
15 DB Box Step Overs
60 Double Unders

Scaled: Push-Ups / No DB / 1:1 Singles
RX: (50?s/35?s)
GOAL: 8-10 Minutes | CAP = 15:00
14:30 @ Scaled

2.28.2023
Strength:
Back Squat 5-5-4-4-3-3
5-5-4-4-3-3 Back Squats
e2mom
You've entered a score of: 145 lbs @ Rx
95-145lb

WOD:
Back Squat 5-5-4-4-3-3
5-5-4-4-3-3 Back Squats
e2mom
You've entered a score of: 145 lbs @ Rx
95-145lb
I got 21 workouts in this month!! Been a fwe years since I got 20 workouts in a Month!! ;~}

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3.03.2023 Friday
CrossFit Games Open 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
Did 55+ RX only got 30~ 5 wall walks and 25 DU. Had to do 1 DU at a time as I just don't have them!!! Need to work on these in 2023!!