Station WOD and yesterday's pain inflicing WOD

Yesterday

5-5-5 Snatch Deadlift
135-155-185

AMRAP in 12 Min
5 Deadlifts at 225#
10 Box Jumps at 24"
200M Run

7 Rounds + 1 DL (Rx'd)


Today
8 Big Laps around the Station (Approx 4.4 miles)
Time 32:15
Lap 1 4:23
Lap 2 4:14
Lap 3 4:08
Lap 4 4:02
Lap 5 3:59
Lap 6 3:56
Lap 7 3:49
Lap 8 3:39

I ran with a co-worker who is a better runner that I, and these split times were a result of us pushing eachother on each consecutive lap.

Station WOD

3 Rounds for Reps

1 minute max DUs

1 minute max burpees

90 seconds rest

 

Round 1 Round 2 Round 3

82 51 52

18 16 15

Total 234

70 Unbroken DUs during the first round! That's a PR. I'm not sure where I saw this WOD, but I liked it. I have not done burpees in a while and they are much harder than I remember.

"Football gone Bad" and Station Sprints

Friday Evening 

"Football Gone Bad"

Three rounds for reps of

1 minute thrusters 95#

1 minute box jumps 20'

1 minute double unders 

1 minute push ups

1 minute pullups

Round 1

16, 22, 61, 27, 21

Round 2

16, 15, 41, 14, 23

Round 3

10, 18, 48, 15, 16

Total 363

Today

Sprint around the big loop x 4

Rest 4 minutes in between

3:17

3:02

3:01

Got a call and went on the most disturbing call of all time.

Station WOD

Today

10 attempts at max Double Unders, rest 30 seconds between attempts

43

34

16

16

19

9

29

11

30

6

Total 213

I would like to do this again soon with 60 sec rest and see how a little bit of rest correlates with more DUs. 

Yesterday

AMRAP in 15 min

10 GHD Situps

10 Jumping Squats (must be unbroken)

10 Ring Dips

7 Rounds + 10-10-5

I am really feeling this one today! I need to do GHDs more often.

1 RM Squat Clean

Yesterday

Find your one rep max Squat Clean

Worked up to and successfully got 190# (PR)

I tried 195# and failed.

Today

Stretch and ROM drills

Station 5 WOD

7 Rounds for Time

7 Pullups

7 V-ups

7 95# Hang Squat Cleans

Time 12:28

Lots of wasted transition time in this one. I had to move around quite a bit to get this one done. 

Station WOD

This one's a repeat!

10 Rounds for Time
10 DU
10 Situps
10 Pushups
10 Squats

Time 11:12 (PR)

Crossfit Total

Crossfit Total

Back Squat- 225, 245, 255

Shoulder Press- 125, 130 (f), 130 (f)

Deadlift- 275, 315  (315 was all I was going to get)

Total 695

Station WOD

Weighted Pullups

Max reps X5 with 40# weight vest (V-grip)
4-4-3-3-3


5 Rounds for Time:

Run around the block at the station (approx 350m)
20 Burpees

Time 15:34 (last time was 14:46)

After round 2 of the burpees, I broke them up in to 4 sets of 5. I think this was slower than just doing as many as I could then resting.

DB Bench Press and Lunges

DB Bench Press with "Bowflex DBs"

3x   52.5 # x 15 reps

Lunges around the Station for Time:

11:19 (approx 350m)

Today was Day 6 of 6 at work. That's 127 hours of work in 6 days! I am ready for a break:)!

Something like Annie

WOD

From CFV

2:00 DU         139

2:00 Situps    65

1:30 DU          55 (but my rope broke in half about half way through, I would have had more)

1:30 Situps     48

1:00 DU          45 (found a new rope at the station)

1:00 Situps    35

:30 DU           33

:30 Situps      17

Total DU: 272

Total Situps: 165

Total: 437

Shoulder Press

Shoulder Press

Max Reps at:

90#     12

105#    8

110#    5

Then lots of stretching and rolling. I felt like I needed a rest day. 

"Jackie" PR!!!!!

WOD

"Jackie"

Row 1000m

50 Thrusters 45#

30 Pullups

Time 7:18 PR!

I pulled the row at around 1:45 for the first 500, then I just tried to stay under 1:50 on the last 500. Stopped once on the thrusters, didn't put the bar down. Pullups were hard.