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3.13.2023
WU:
Band work
Bike 10 Cal

Strength:
E2x20 Clean and Jerk
Every 2 Minutes for 20 Minutes, Perform:

1 Clean and Jerk
Beginning at 70% and build
Score Notes: 65-115lb

WOD:
130323
AMRAP x 8

2 Power Cleans
2 Handstand Push Ups
4 Power Cleans
4 HSPU
6/6
8/8

L1: (95/65) | hand release push ups
L2: (155/105) | HSPU go up by 1?s (1-2-3-4-5?)
L3: (205/145)
GOAL: Get into the round of 10
Score Notes: L1 95lb 10+1

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Patrick, Great work!!

50 Burpees (Yay! Burpees!!)
400 m walk

WOD:
10 RFT:
5 Push Ups with 25# DB
10 Push Ups

5 min 6 sec

This was tough. I tried to do it RX, but I couldn't keep the 45# DB balanced on my back.

Evening:
PU attempts
10 1.5 Pood KB DLs
10 1.5 KBS

5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!)
50 Pushups
10 Pike Pushups
WOD:
5 Back Squats @ 195 lbs
5 Back Squats @ 225 lbs
17 Back Squats @ 255 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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So Glad to see you back Bill!!

Re: Over 50 Crossfitters Sign In
 

Thanks Patrick! Glad to be back! All I've been able to do is Burpees (Yay! Burpees!!) and push ups. (I did get my Birthday Burpees (Yay! Burpees!!) in!)

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push Ups

20 Scap Pulls
20" Box Jump
Pull up
2 Close Grip Chin Ups
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
17 Bench Press @ 175 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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3 April:
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push Ups

20 Scap Pulls
20" Box Jump
Pull up
2 Close Grip Chin Ups
3 Back Squats @ 45 lbs
3 Back Squats @ 135 lbs
3 Back Squats @ 185 lbs
3 Back Squats @ 205 lbs
3 Back Squats @ 225 lbs
3 Back Squats @ 245 lbs

5 Apr:
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push Ups
20 Scap Pulls
20" Box Jump
Pull up
2 Close Grip Chin Ups
3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
18 Bench Press @ 185 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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Nice work Bill

4/03-
STRENGTH
Front Squat
80% of 1 Rep Max
- 136 pounds
77% of 1 Rep Max
- 131 pounds
74% of 1 Rep Max
- 126 pounds
70% of 1 Rep Max
- 119 pounds
65% of 1 Rep Max
- 111 pounds


WOD:
METCON
For Time:
100 Thrusters
8:54 went lite 35lb

4/04
WOD:
METCON
EMOM x 25
Minute 1: 15 Chest-to-bar Pull-ups
Minute 2: 20 Box Jump Overs, 24/20 in
Minute 3: 20 Kettlebell Swings, 53/35 lbs
Minute 4: 18/15 Row Calories
Minute 5: REST

4/06
STRENGTH
E2MOM x 16
1.1 Snatch
(85 pounds)
65-85lb felt good best snatch?s I?ve done in awhile

WOD:
METCON
3 rounds for time of:
10 Hang Squat Snatches
15 Toes-to-bars
10 Assault Bike Calories
Time(9:46)
L1 55lb 1 set 35 last 2 T2B 1 set K2E bike and row 10cal

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Just trying to keep up with you, Patrick!! ;) Great stuff!!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push Ups
20 Scap Pulls
20" Box Jump
Pull up
2 Close Grip Chin Ups

3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
5 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
20 Scap Pulls
5 20" Box Jumps
Pull up
245# DL
295# DL
WOD:
12:00 AMRAP:
5 Deadlifts, 315 lbs
3 Pull-ups

1 round

This was my first DL above 300# this year! Got the 1st round Done in under 6 min. Just couldn't pull any more!

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Nice work on the DL Bill... Been awhile since I hit 300lbs.....

4.11.2023
WARM UP
Band Work
Bike 15 Cal
3 Rounds
:60 Machine
:30 push ups
:30 ring row
:20 hollow hold

STRENGTH
3 Back Squat - 75% of 1 Rep Max - No PR Recorded
Back Squat

5 Sets of 3 Reps
@ 75%
125lb

WOD:
100423
21-15-9 Reps for Time

Handstand Push-Up
Box Jumps

L1: hand release push ups | choose height
L2: 15-10-5 | (30/24)
L3: (30/24)
L1 5:45

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4.12.2023-Wed

WARM UP
Band Work
Bike 15 Cal
3 Rounds
:90 machine
:45 shuttle walks
:20 strict knee raises
:20 burpee

WOD:
WORKOUT
EMOM x 25

Minute 1: 15 Burpee to Target
Minute 2: 15 Toes to Bar
Minute 3: 10/8 Assault Bike Calories
Minute 4: Shuttle Runs
Minute 5: REST

L1: 10 | 10 knee raises | (6/5)
L2: 12 | 10 T2B | (8/6)
L3: As Written

Score = total number of shuttle runs. Open standards, down and back is 1 rep.
L2 got 43

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back to posting...
5.01.2023 Mon
WARM UP
3 rounds
:60 row
:20 pull ups
:20 push ups
:20 air squats

STRENGTH
Back Squat

65% - 75% of 1 Rep Max - 107 pounds - 124 pounds
Back Squat

8-8-8
115lb

MURPH PREP MONDAY #1
5 Rounds for Time

1 Lap Run
2 Rounds of Cindy

Cindy = 5 Pull-Ups/10 Push Ups/15 Air Squats
Time(16:38)

Mod 1st 5-10-15 then 5-10-10 the rest

05.02.2023
WARM UP
3 rounds
:90 machine
:30 strict kb press (each arm)
:30 bear crawl
:30 hollow hold

LONG EMOM
EMOM x 25

Minute 1: 15/13 Calorie Row
Minute 2: 10 DB S20 (each arm)
Minute 3: 15 Toes to Bar
Minute 4: Max Reps Strict Handstand Push-Ups
Minute 5: REST

Reps(45)
Bike lite 20 DB press@20 8-10 T2B Did strick press @ 45lb

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05.04.2023-Thurs
WARM UP
3 rounds
:90 machine
:30 air squat
:30 reverse lunges
:30 dead hang hollow hold

STRENGTH
Front Squat - 65% of 1 Rep Max - 111 pounds
Front Squat

3 sets of 5

All 3 sets performed at the same weight. No less than 65%
115lb for the 3 sets

FANNY PACK
For Time:
50-40-30-20-10 | Double Unders
50-40-30-20-10 | Sit Ups
5 - 4 - 3 - 2 - 1 | Front Squats

L1: SU | 1/2 | (95/65)
L2: (155/105)
L3: (225/155)

Time(14:01) L1
Got all the sit-ups in

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sasssssss