Warmup:

• 500m Row
• 20 Pullups
• 20 Dips
• 20 Back Ext
• 20 Good Mornings

Strength Work:

• Standing dumbbell inverted cross. This is the same motion gymnasts use while doing the iron cross move
• 4x5 @ 15# (each arm)

WOD - 10Rds of:

• 3 Deadlifts
• 3 Hanging power cleans
• If you dropped the bar at any time during a round, you had to do a 5 burpee penalty
• First 4 rounds did 115#
• Last 6 did 125#
• No Burpees

Hit up another 6am WOD today. It is nice to know you got it out of the way and don’t have to worry about it later in the day.

Warmup:

• 10 Lunges
• 10 Lunges with side twist
• 10 Air Squats
• Samson Stretch
• 400m Run

WOD:

• 800m Run
• 7 Power Cleans @125#
• 7 Pistols (used box jump as scaled options)
• 5 Power Cleans @125#
• 5 Pistols
• 3 Power Cleans @125#
• 3 Pistols
• 800m Run
• Time: 17:18

Warmup 1/2 Turkish Get Ups 3x3 35# & stretching

WOD - 5x5 Power Cleans:

1. 115#
2. 135#
3. 155# (4/5, last fail)
4. 145# (3/3) 155# (2/2)
5. 165# (3/5)

After yesterday’s disaster day at CFQ. I wanted to get back into it today was Power Cleans. I like this movement, I think I did fairly well and was pleased with my results. Thinking my 1rep max is somewhere near 175-180#

PS. 2 Notes:

1. January was my busiest month going to CrossFit since I started
2. I went 3 times this week. Trying to make that the norm.

Signed up for classes tonight and the posted WOD was: 7x3 Power Cleans. A good strength one nothing too terrible.

NOPE…WRONG

We have 2 members Birthdays on 9/22 & 9/24. So they sprung a Birthday WOD on us. SOBs

Birthday WOD:

• 35 Power Cleans @ #95
• 31 Over the Bar Burpees
• 24 Jerks @ #95
• 22 Pullups
• 9 Snatches @#65
• 27 Modded rop climbs (lie down on floor and pull yourself up)
• HOLY SWEET MOTHER F*CKER. Stroll in for a easy Friday WOD and got tricked into doing a freakin’ monster WOD.
• Crossfit 4 Life!!!

Year to Date Workout Totals

Total Weight Lifted: 125,143 +6,190 lbs = 131,333lbs

Double Unders: 1,415

Air Squats: 1,112