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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

Re: Over 50 Crossfitters Sign In
 

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

Re: Over 50 Crossfitters Sign In
 

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