12/30 CrossFit WOD

Warmup:
Dymanic stretching, foam roller, lacrosse ball

Skill:
Back squat
5-3-1 reps
Result: 225, 275, 305

WOD:
AMRAP 13 minutes
5 hang clean (135lb)
10 mountain climbers (10 each side)
15 pushups (Crossfit Games hand-release at bottom)
Result: 10 rounds + 10 mountain climbers.

12/29: ME C&J, Snatch

Warmup:
Dynamic stretching, 100 du's

WOD1:
50 toes-to-bar for time
Result: 2:29

WOD2:
Find 1RM on snatch, power clean & jerk.
Result: 160 lb snatch, 230 lb C&J.

12/28: Run a mile

Warmup: dynamic stretching

WOD:
Run 1 mile (in 16 degree weather with dog)
Result: 5:44
Jog .5 mile cooldown.

12/27: Dirty sevens

Warmup:
Burgener (35 lb bar), dynamic stretching, pull/pushups

Skill:
Dynamic effort (DE) shoulder press (80 lbs)
6x3 reps

WOD:
7 rounds for time of:
7 snatch, 95/65
7 snatch balance, 95/65
7 OH squats, 95/65
Result: 17:52

12/24: "DT"

Warmup:
10 kb swings
15 wallballs
20 situps
x 3 rounds

WOD:
"DT"
5 rounds of
12 deadlifts (155 lb)
9 hang cleans (155 lb)
6 push jerk (155 lb)
Result: 8:57

Crossfit: 12/22 "Angie"

Third go around with "Angie"

Warmup:
Burgener, dymamic stretch

Skill:
300ft walking handstands

WOD:
"Angie"
100 pullups
100 pushups
100 situps
100 squats
fort time!
Result: 12:24

Crossfit WOD: 12/21

Warmup:
Burgener warmup with C&J
Jump ropes, dynamic stretching

Skill:
ME front squats on box
Result: 255lbs

WOD:
4 rounds for time of
5 cleans (135lb)
15 jack knives
15 KB swings (1.5 pood)
5 Turkish get-ups (1.5 pood)
Result: 12:09

Crossfit WOD: 12/20

Today I was sick with a cold but did the following:

Wod:
5 rounds of
5 deadlifts (275)
10 burpees

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CrossFit: 12/17

Warmup:
Burgener

Skill:
DE back squats with blue bands (145lb)
8x3

WOD:
"Isabel"
30 snatches for time.
Result: 4:52

Crossfit: "Annie" part two

Warmup: 

Burgener warmup with jump ropes

Skill:

Push press (snatch grip)

Result: 195 lbs

WOD:

"Annie"

50-40-30-20-10 reps of double-unders, situps.

Result: 5:17 -- PR!

CrossFit WOD: 12/14

Warmup:
Burgener warmup, with dynamic stretches

Skill:
Jefferson lift
Result: 335lbs

WOD:
3 rounds for time of:
50 box jumps (24")
21 Deadlifts (185lb)
30 pullups

Result: 15:23

In a few words, BRUTALLY AWESOME WOD!

Crossfit WOD: 12/7

Warmup:

Burgener warmup. Row 500m.

Skill:

Front squat with chanins. Max Effort

Result:

255 lbs (PR)

WOD:

4 rounds for time of...

15 strict pullups

21 ring dips

50 squats

Result: 17:23

Crossfit WOD: Snatch death.

After a nice 4 days off from working out due to a mini-vacation, I was ready to get back at it and work hard. For skill, we worked on dynamic effort presses. 50% of 1RM at 8x3 reps. 80lbs for me. 

The WOD:

AMRAP 5 min. 3 rounds. 3 min rest between rounds.

10 hang snatch (110lb)

10 Toes to bar

5 overhead lunge right arm (1.5 pood)

5 overhead lunge left arm (1.5 pood)

My results were:

2+5 kb/2+7 snatch/2+5 snatch.