CrossFit WOD
Warmup (12 min) Coaches choice on mobility
Skill: Headstand to handstand (triangle teaching)
20 Min AMRAP
5 HSPU
10 Box Jumps
15 Push ups
20 Overhead lunges (45/25)
Three words no crossfitter likes to hear: 20 minute AMRAP! I didn’t think this would be too bad until round 2. Shoulder fatigue had already set in from the headstand>handstands plus 5 hspu and 15 pushups. I failed several reps on the 2nd set of hspu. From there, I tried to pace myself on the pushups and subsequent hspu.
Score: 5 rounds + 5 hspu + 10 box jumps + 4 pushups
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CrossFit WOD
SWOD
Sumo Deadlift 12 reps x 2 sets (50% of Deadlift max)
Max Box Jumps (10 min)
WOD
200 m Run
12 Deadlifts (185/115)
12 ring push ups
200 m Run
9 Deadlifts
9 ring push ups
200 m Run
6 Deadlifts
6 ring push ups
200 m run
3 Dead lifts
3 Ring push ups
SWOD: I used 115# for the Sumo Deadlifts, all unbroken.
WOD: I used 115# for the Deadlifts (hands still sore from ripping last week, otherwise I would have over-achieved). I also ran to the street instead of the red line, so it was a little farther than 200m (approx. 230m, I think).
Time: 8:27 Rx (or something like that)
Max Box Jump: 3 inch PR! 32 inches.
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CrossFit WOD
SWOD
12×2 Squat Cleans @ 50%
WOD: 21-15-9
Ground to Overhead (115/75)
Box Jumps (24/20)
SWOD: I used 62.5# for the squat cleans.
WOD: I used 77.5# for the ground to overhead (clean and jerk) and a 24″ box. (Note: performed with ripped hands from previous day’s WOD 
)
Time: Don’t remember 
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CrossFit WOD
SWOD: 90% of Back Squat max
75% at 5 reps
85% at 3 Reps
95% at 1 (go for max reps)
WOD
12-9-6-3-1
Thrusters (95/65)
Box Jumps (30/24)
1 Rope Climb
Buy out
65 situps
SWOD: 5 reps @ 135#, 3 reps @ 155#, 3 reps @ 170#. I could’ve done a few more at 170, but I failed the first rep because I got distracted and went too low. Upon starting my second attempt, the coach yelled for everyone to start setting up their bars for the WOD. I got my three reps and hurried up to get ready for the WOD.
WOD: I was a little worried about the thrusters, because in the last WOD I did with them, 65#s felt really heavy. Today, it wasn’t bad at all. I used the 24″ box and climbed the rope to the black tape each time (15′). By the end of the WOD, my forearms and hands were useless. I prayed as I got to the top of the rope on my final climb that I would not lose my grip and fall to the floor. Didn’t help that I was wearing my chuck’s which are super slick on the bottom…not much help when climbing the rope.
Time: 8:39 Rx
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CrossFit WOD
Filthy Fifties, for time
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
Time: 27:57 Rx…filthy indeed!
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CrossFit WOD
SWOD, Deadlift at 90% max effort
70% x 3 reps
80% x 3 reps
90% x 3 reps + max reps
WOD, 5 Rounds
3 HSPU
6 Box Jumps
9 KBS
SWOD: My Deadlift max is 225 pounds. 90% of 225 is 203>205. I did 3 x 145, 3 x 165, 15 x 185. I cannot believe I got 15 unbroken deadlifts at 185 pounds. That’s insane!
WOD: I used a 24 inch box and a 53 pound kettlebell (Russian swings).
Time: 6:28 Rx
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CrossFit WOD
Warm Up with Back Squats
5 reps at 40%
5 reps at 60%
5 rips at 70%
SWOD: Back Squat
1 set of 5 reps @ 75%
1 set of 3 reps @ 85%
1 set of 1 rep @ 95%
2 min: As many situps as possible (mark your PR sheets)
WOD, 7 Min AMRAP
5 Box Jumps
5 SDLHP with KB or BB (55 or higher/ 40 or lower)
5 Clapping Pushups
SWOD: 90% of 1 rep max (190) = 171 > 175. I lifted: 5 x 130, 3 x 150, 7 x 165
Max Situps in 2 minutes: 68
WOD Score: 9 rounds + 4 box jumps (24″ box, 55# KB)
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CrossFit WOD
Fight Gone Bad 6! 3 Rounds for reps, 1 minute each station
Wallballs to 10′ (20/14)
Sumo Deadlift Highpull (75/55)
Box Jumps (20″)
Push Press (75/55)
Row for calories
Rest
My FGB PR is 242. My goal was to hit 275, but I would’ve been happy with anything over 250. Today’s score: 239. Not cool! The problem: wallballs, which is usually one of my strengths. The issue: the target was not on a wall, but on the pavilion rafter. It was hard to gauge where to stand, since there was no wall, and the target felt like it was 15 feet high, not 10. Apparently, I have not been throwing the ball high enough at the box. I’m gonna have to pester Brannon into putting targets on the wall for us to aim at, so I don’t have to guess. Had I been able to get 5 or 6 more wallball reps per round, I would have hit my number. On the upside, however; coaches were not eligible for prizes and my pitiful little 239 was enough for second place! It was pretty darn cool hearing my name called for a prize!
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Marathon Training:
Short Intervals: 6 x 200m, 90s rest
Lap 1: 0:37.37
Lap 2: 0:36.48
Lap 3: 0:38.92
Lap 4: 0:39.98
Lap 5: 0:41.95
Lap 6: 0:42.93
Not bad considering we did heavy back squats yesterday. My legs started to feel like jello on the last 50-100m of each lap.
CrossFit WOD:
SWOD: 3 rounds, 10 minute cap
20 Thrusters (unbroken)
10 Pullups (strict>kipping)
WOD: 3 rounds for time
10 Deadlifts
10 Box Jumps
200m Run
So the determining factor on the thruster weight was ‘can you do 20 unbroken 3 times?’ I know I can’t do 10 unbroken at 65 pounds, so I thought about doing 45#. Brannon wanted it to be challenging, so I upped it to 52.5#. For the pullups, we were to do as many strict pullups as possible before going to kipping. Round 1: 20 unbroken thrusters (had to pause once or twice, but never put the weight down); 5 strict pullups, 5 kipping. Round 2: 20 unbroken thrusters (had to pause several times, like every 4-5, but I don’t think I put the bar down); 3 strict pullups, 5 kipping, 2 kipping. Round 3: 20 broken thrusters (I put the bar down at least twice, and paused several times…those sucked!), 2 strict pullups, 4 kipping, 2 kipping, 2 kipping. I finished in less than the 10 minute cap…somewhere in the 8th minute.
The weight/height on the WOD was broken down into levels: Level 1: 165/85#, 20/12″; Level 2: 225/135#, 24/20″; Level 3: 285/185#, 30/24″. If I hadn’t already done sprints and the SWOD, I probably would’ve attempted Level 3. I know I can deadlift 185# and jump 24″, but my legs were TIRED and Brannon said it was a fast WOD, so I chose Level 2. I was the first one to call time. I should have gone Level 3.
Time: 6:49 L2
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CrossFit WOD
15 Minute AMRAP, teams of 4
400m Run
Rest
Max Burpees
Max Box Jumps
This WOD was the free 1st Saturday Boot Camp at CrossFit Quest in Humble. It was a fun one! Basically, teammate 1 takes off running while teammate 2 rests, teammate 3 does burpees and teammate 4 does box jumps. When teammate 1 gets back from running 400m, he rests, teammate 2 does burpees, teammate 3 does box jumps and teammate 4 runs. This rotation continues until 15 minutes are up. Score is the total number of box jumps and burpees completed for the entire team. Our team scored in the mid-400s. Not first, not last, lots of fun!
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