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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

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 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

Re: Over 50 Crossfitters Sign In
 

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