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Nice job Patrick!! I'm always leery about any WOD with "rest" in it!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 12!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (4, 3, 2, 1)
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# Gopher Strength Face Pulls

[B]WOD:[/B]
3 rounds of:
7 Single Arm Dumbbell Rows, 35 lbs
7 Single Arm Dumbbell Rows, 35 lbs
21 Dumbbell Bench Press, 35 lbs

4:09

[I]I kept light to protect my shoulder. I felt it on the 3rd round![/I]

[B]Evening:[/B]
1.34 mi Dog walk

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Ya... Funny thing is Bill, I never rested... just WENT....

04.30.2019 Tuesday
WU_Run 1 lap

Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

WOD:
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105
12:08- did 105lb . Was hoping to finish in under 10Min. This was tuff then it looked. rounds of 8 and 10 took longer then expected with the C&J's.

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Nice job guys!

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Back Squat x 6 reps 95#
60 seconds rest
One-armed KB Bench Press x 6 reps each arm 45#
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
15 calories on Echo Bike
5 rounds
10:50

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Great stuff guys!!

[B]At Base Globo:
WU:[/B]
.11111111 mi walk
500m row
1 min on JacobsLadder, 118 flights
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 12!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (5, 3, 2)
10 24" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls


[B]WOD:[/B]

5K Run


40:10


[I]This was the fastest 5K I ran in 3 years! I SO wanted to break 40 min! :([/I]

[B]Evening:[/B]
1.14 mi dog walk
10 10# KB Face Pulls

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Warm-Up.
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 5 each side (slow & controlled)
Single-Arm Kettlebell Row x 10 each side 53#
Skydivers x 15
Scapular Pull-Ups x 10
Assault Bike x 10 calories

A.
Three sets of:
Lean-Away Pull-Ups x 5 reps
Rest 45 seconds
Double Bent-Over Kettlebell Rows x 8 reps 35# KBs
Rest 45 seconds
Nordic Curls x 8 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Single Kettlebell Deadlifts 88#
10 Calories on Echo Bike
5 Strict Pull-Ups
3 rounds

Banded Hip Stretch
Banded Calf Stretch

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5.02.2019 Thursday

BenchPress
5 @ 95lb
4 @ 115lb
3 @ 125lb
2 @ 135lb
1 @ 145lb

OVH Squats Sets of 2-3
75-105lb

WOD:
“Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Increase weight on DL
185lb 2x, 215lb 2x, 225lb 1X
about 1:57 to complete each round then rest to 3Min. mark

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Awesome work guys!!

[B]WU:[/B]
500 m row
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 7!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Chin Ups (5, 3, 2)
10 24" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls

[B]WOD:[/B]
4 rounds of:
21 Pull-ups
15 Bench Press, 135 lbs
Run, 400 m

25:39

[I]I boogered the order and number of Pull Ups and Benchs. This was an old school CrossFit WOD! TOugh but good!![/I]

[B]Evening:[/B]
1.14 dog walk

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Yesterday
Bouldered at Shaker Rocks with Jeff and Beth.

Today 5/5/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlifts 175, 195, 205
Double KB Press 35# KBs
Supinated Grip Strict Pull Ups 0, 10, 20#

Echo Bike
For Time:
10 calories 0:36
20 calories 2:48
30 calories 5:55
20 calories 8:20
10 calories 9:55
Rest 1 minute between efforts.

1 strict ring muscle up
20 Flexbar Wrist Extensions
Couch Stretch
Deep Squat Hold
5 rounds

I might actually get to mow the yard today.

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5.03.2019 . Friday

1 x 1 Front Squat 1 Rep Max
Find today's best front squat
175lb, fail at 180lb

WOD:
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1 Lap at 0, 4, 8, 12, 16 min
10 + 20. did ring rows instead for Pull-ups.

5.05.2019 . Functional fitness
Mowed the Lawn then roto-tilled the garden area. That kicked by butt!! I should have done it 2 weeks ago when the ground was softer!!!

Re: Over 50 Crossfitters Sign In
 

Great stuff guys!!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 8!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
Pull Ups (1,2, 3, 3 with 30 sec between sets)
10 18" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# Gopher Strength face pulls


[B]WOD:[/B]
15 135# Cleans
15 135# Thrusters
1000 m row

13:45

[I]This was Tough! I did the lifts in subsets of 2 or 3. The row took me about 4 and 1/2 minutes.[/I]

[B]Evening:[/B]
1.14 mi