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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

Re: Over 50 Crossfitters Sign In
 

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

Re: Over 50 Crossfitters Sign In
 

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

Re: Over 50 Crossfitters Sign In
 

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

Re: Over 50 Crossfitters Sign In
 

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…..

Re: Over 50 Crossfitters Sign In
 

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

Re: Over 50 Crossfitters Sign In
 

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!

Re: Over 50 Crossfitters Sign In
 

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

Re: Over 50 Crossfitters Sign In
 

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

Re: Over 50 Crossfitters Sign In
 

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