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Great work Tim and a late Merry Christmas to all. My birthday was yesterday, I made 54.
Last workout:
12.23.2017 Saturday
WU: Ran 400M then various sprints with the group
WOD: 12 Days of Christmas
1 Run 1 Lap
2 Muscle-ups
3 Goblet Squats
4 Burppes
5 HSPU / DB Press for me
6 Wall Balls
7 KB Swings
8 DB Snatch
9 T2B
10 lunges w/ KB or DB
11 Dips
12 D-Ball over shoulder.

44:19 I Cruised along fine until 11, the Dips were tuff!! Will be back at it today, Tuesday:pepper:

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Yesterday
Bouldered at Rock Mill. Sent a blue I tried on Saturday. Very close to an orange. Maybe Sunday. Also took a 2 mile walk outside in the elements. Peaceful.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hex-bar Deadlift 145#
Ring Dips
Ab Wheel Roll Outs
TGUs x 1 each side 35, 44, 53, 62, 71, 62, 53, 44#

Air-Dyne
10 x (60s on 60s off)
20 minutes
Load Indicator: 5.5
Difficult!

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12.26.2017 Tuesday
5 x 5 Back Squat 5 x 5
Heavy Day:
5reps X 5sets Back Squat @ 135LB

WOD:
5 Rounds
10 Chest 2 Bar Pull ups
20 K.B. Swings @ 44lb
30 Sit Ups
40 Double Unders / 80 SU
21:33 this one was tuffer then it looked....

12.27.2017 Wednesday
WU: Bike 3Min then 2 rounds
10 lunges
20 Cradle-rocks
20 PVC passthru's

1 x 1 1 Rep Max Split Jerk
Build to today’s heavy…
Split Jerk x 1 rep
hit 130lb today... not bad

WOD:
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/75 lbs)
108- Reps

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12.28.2017 Thursday
Bide for 3 Min. then
5 Pull-ups
10 Push-up
10 Pull-ups
15 Air-squats

1 Set max Pull-ups- got 7-Strict
1 Set max Pull-ups- 2nd time got ****ed did 11 strict

3 x 8 Bench Press
3 sets of 8 for load
2 sets @ 95lb, 1 set at 105lb

WOD:
Run 2 Laps
15 Ground to Overhead (135/95 lbs) 85lb for me
30 Push-Ups
Run 2 Laps
10 Ground to Overhead
20 Push-Ups
Run 2 Laps
5 Ground to Overhead
10 Push-Ups

16:09 Need to work on my Push-ups!!

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Yesterday
Bouldered with Jeff in the Shed. Sent all problems and worked in 50 push ups and 50 pronators.

Today
Jeff joined me for a workout before he went home.

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hex-bar Deadlift 145#
Kettlebell One-armed press 35#
Pull ups

B.
For time:
20 Wall Ball Shots
20 Kettlebell Swings 44#
15 Wall Ball Shots
15 Kettlebell Swings
10 Wall Ball Shots
10 Kettlebell Swings
5 Wall Ball Shots
5 Kettlebell Swings
6:58

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

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Yesterday-Bouldered at Rock Mill with Jeff. Finally sent the orange I have been working on.

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Hexbar RDL x 6 reps 145, 145, 145, 165#
Station 2 – Single-Leg Box Step-Up x 6 reps each leg w/20# vest
Station 3 – Supine Ring Rows x 8 reps

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
35# KBs
1. 23 reps
2. 25 reps
3. 30 reps

1 strict ring muscle up
20 flexbar wrist extensions
deep squat hold
reclining hero pose
5 rounds

Happy New Year!

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Happy New Year all!! I took Friday off..... I dunno why.
12.30.2017 Saturday We did some crazy AMRAP WOD for my 54th B-Day
Teams of 3
8 Min AMRAP-
54 PUSH-PRESS 115/75
54 PUSH-PRESS 135/95
54 PUSH-PRESS 155/105
8 MIN AMRAP
RUN 1 LAP TOGETHER
54 T2B
MAX SIT-UPS WITH TIME REMAINING
8 MIN AMRP
54 HANG CLEANS 115/75
54 HANG CLEANS 135/95
MAX REPS. 155/105
FUN!!

01.01.2018 HAPPY NEW YEAR!!!
40 Min rest 4 Min. after 2 rounds, Partner WOD
18 Box Jumps
18 Pull-ups
18 KB swings
18 Burpees
18 Lunges
18 WB
18 1-arm DB Push-Press
18 DU / 36 SU

We got 4 rds +43

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1.02.2018 Tuesday
WU: Dyno-Bike .6 mi. then 2 rounds
10 PVC Passthru's
10 PVC
10 Ring rows

OTM X 14
Odd: 5 Deadlifts (double overhand)
Even: 15 Push ups

WOD:
10min. AMRAP:
10 Power Cleans (115/75#) @95lb for me
2 Rope Climb (15')

3 Rd's + 10 Cleans & 1 rope climb.

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I think the Crossfit Discussion Board was down for about a week.

Workouts from 1/3/18 -1/9/18

January 3, 2018
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlfts 165#
One Arm KB Press Started with 35# through 2-3-5, finished with 44#
Ab Wheel Rollouts
TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44#

AirDyne
5(60s work + 60s rest)
Load Indicator - 6.0

5 strict ring muscle ups + deep squat holds

January 4, 2018
2 problems
push-ups 5, 10, 15, 20, 25 reps
2-finger hang 5, 10, 10, 10, 10 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 +0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling

January 7, 2018
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Sent some good problems. Fun.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 thoracic bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Double KB Front Squat x 8 reps 35# KBs
Rest 45 seconds
Supine Stability Ball Leg Curls x 12 reps
Rest 45 seconds
L-Sit on parallettes x 45 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds

B.
Three rounds for time of:
0.5 mile Air-dyne
25 push ups
25 Kettlebell Swings 44#
12:52

Extra Credit
1 strict ring muscle up
5 rolls
10 pronators each arm
5 rounds

January 8, 2018
2 problems
10 push-ups
2-finger hold 5, 10, 10, 10, 10 seconds
10 pronators
20 flexbar wrist extensions
5 rounds

7 additional problems
Worked in a dip ladder 2-3-5-2-3-5-2-3

Sent all established problems and set and sent a new problem on vertical wall.

January 9, 2018
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlfts 165#
One-armed Kettlebell Floor Press 35, 53, 62#
Ab Wheel Rollouts
TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44#

AirDyne
6(60s work + 60s rest)
Load Indicator - 6.0

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Happy New Year guys! I've been busy with stuff, but at least I've been keeping up with doing WODs!

You guys have been real firebreathers!

[B]WU:[/B]
1 mi run
1 min on Jacob's Ladder, 110 levels
10 one leg hops on each leg
10 Penguin jumps
50 SUs
10 leg swings on each leg in both directions
10 Burpees! (Yay! Burpees!!)

[B]WOD:[/B]
Angie:
100 Pullups
100 Pushups
100 Sit-ups
100 Air Squats

21:09

[I]This was my fastest Angie ever! My arms and legs are sore! :rofl:[/I]

[I]Evening:[/I]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Backsquats:
5 @ 250#
3 @ 280#
13 @ 315# (not the best form)
5x10 @ 165#