“What fun is it being cool if you can't wear a sombrero”
~ Calvin and Hobbes
I love technology, and playing hockey. I'm a goalie by accident but would have it no other way.
A. Max Box Jump – Work up to a tough 1 rep jump; 3 attempts only after warm ups
1RM: 27.5”
B. Box Jumps – Remove roughly 85% of part A – 2 box jumps every 20sec for 5min
24”
C. Back Squat – 5, 3, 1+
85-95-110
D1. Overhead Squat – 3, 3, 3, 3, 3
45-50-55-60-65
STRENGTH & SKILLS
Add 5lbs-10lbs to your previous 90% Back Squat.
(A1)Back Squat (5, 5, 5+ @65%,75%,85%)
75-85-95
(A2)3 x Max Rep of Chin Ups
6-6-6 (green band)
*Rest 20sec after your BS then do as many reps as possible of chin ups to failure, kip if needed. Rest 4min before your next BS set.
(B)Squat Clean
- (1,1,1,1,1,1,1)
60,65,70,75,80,85,90* PR!!
Playing Catch up from last week:
BENCH PRESS:
-3, 3, 3+(13) @70-80-90%
BACK SQUAT:
-3, 3, 3+ 1 @70-80-90%
TABATA 20/10 OF: *Perform 8 rounds of 20sec on 10sec off.
-THRUSTERS (45LB)
-RENEGADE ROW (15)
-MED BALL TWIST AND TOSS (10)
-TACTICAL KB LUNGE(15)
-ROW
BACK SQUAT: GHD SIT UPS: 5 ROUNDS OF: 13:04
-5,5,5+ @65%-75%-85%
(60-70-80x6)
-35 to 50+ reps total.
-50FT OVERHEAD WALKING LUNGE (45LB/25LB)
-20 BURPEES had to go to 10 after the 3rd round.
Warm-Up:
-Rollers/Lacrosse Balls
-Range of Motion Exercises
-30 OHS on the wall
-Group Stretch
Strength/Skills:
-Back Squat (7×3)
95-105-110-110-110-110-110
Conditioning:
-Med-Ball Situps (5×15) 10#
WOD 6/22 (ugh working out in 92degree heat is NOT fun)
Warm Up:
-Rollers
-Drills
-Group Stretch
Power Snatch: (65lbs)
-7×1
*30sec intervals
Back Squat:
-1-10-1-20-1-30
85-65-85-45-85-35
WOD 5/10
Warmup:
ROM & Sprints
Back Squat 5x5
90-90-90-90-90
* after each set, 20 plyo pushups - travel the speed ladder.
AMRAP in 10 min (7)
5 Wall ball
7 Box Jumps
9 Situps
WOD 4/17
Crossfit Total
1 rep max Back Squat, Shoulder Press, Deadlift (3 tries for each)
Squat: 110 - 115- 120
Press: No go shoulder issues
Deadlift: 185-190-195
Hit a personal best for both the squat and deadlift!
WOD 2/24
Warmup:200 doubleunders or 600 singleunders
Back Squat 5x3
85-95-95-100-95 ** PR!
7 Rounds for Time (13:something, oops i didn’t write it down)
7 burpees
7 Sumo Deadlift High Pull (45#)
7 Box Jumps (16”)
Horray, officially lost 15 lbs!!!
WOD 2/1
Back Squat 3x3x3
90x90x90
AMRAP in 15 min (8)
5 Pullups
10 Pushups
15 Squats
