Home to Bethel

“CrossFit For Hope”

Burpees
Power snatch 75/55
Box jumps 24/20
Thrusters 75/55
Chest 2 bar pull ups (MOD: Green Band)

Perform 3 rounds, 1min per exercise, 1min rest between rounds
Score is total reps.

190 (72, 62, 56).

Last attempts at this wod was:
245 (35# and jumping pullups)
210 (45# and jumping pullups)
190 (55# and green band) Happy to at least Rx the weight this time!

0:00 – 1:00 Max Effort Burpees
1:00 – 2:00 Rest

2:00 – 8:00
As many rounds as possible of
5 Toes to Bar - Knees to chest
10 Kettlebell Swings 70/55 - 45 lbs
15 Double Unders - 3 DU

8:00 – 9:00 Rest
9:00 – 10:00 Max Effort Burpees
Score is total number of repetitions performed

Burpees - 25 AMRAP - 74

Warmup
For time:

400M Run
30 Squat Jump

3:59 - DFL!

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Strength/skill

1 DeadLift + 2 Hang Clean Pull + 1 Hang Squat Clean
12 Minutes To A Heavy Single

70#, then F 2x on 75#
More hip power! More shrug power!

Sumo DeadLift
3 Minutes to wu to 80% + 2/2/2/2/2/2/2/2 @ 80%
Exactly 45 Seconds Rest between Sets

105# - too light

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Conditioning
21/15/9 RFT of:

D.B. Clean (45/25×2)
Air Squat
Row Calorie

10:31, used 15# dbs

Started with 25# dbs and did 3 reps, but legs were BURNING (full squat cleans). Could have probably Rxed if legs weren't so shot from yesterday. Overall good WOD!

Warmup
3 Minutes Row @ 80-90% RPE

NFT
20 each Walking Lunge
15 Air Squat
10 Push Up
5 HSPU

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Conditioning

"Whitten"
5 RFT of:

22 USA K.B. Swing (2/1.5 Pood)
22 Box Jumps (24/20″)
400M Run
22 Burpees
22 WallBall (20/14)

40 minute cap

3 rounds + 14 wall balls - 12kg kb, 12# wall ball, 10" box + 2 45# plates box jumps

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What a killer. Sprinted on the 3rd 400m because I thought we were capped at 35 min. Kind of bummed I was 8 wallballs short of 4 rounds, but nbd. Can tell that endurance is getting better, especially with burpees.

For this week, I plan to focus on pushing myself harder - going 1 rep more when I think I can't go anymore.

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Post time to comments.

Red band pull-ups, 10# plate plus support for pistols, 2 abmat hspu's, 12 kg kb

Skill: Snatch Grip DeadLift
OTM 20
(Odd) 1 x Snatch Grip DeadLift
1 x Hang Snatch
1 x OHS
1 x Squat Snatch
(Even) Rest
* Goal is max load

Worked on form. Resting wrists from all those cleans last week

Presses in the garage. Tried out my new weightlifting shoes.

Warmup:
5 min jump rope w/ DU practice; resistance band stretches and pulls; mobility stuff.

Think I'm getting worse at jump rope again. I didn't jump in the lifting shoes obviously. Whacked myself in the back of the neck with a resistance band at one point, which was a laugh riot.

PRESS:
Warmup sets: 5 x 35#, 5 x 40#, 3 x 50#
Working sets: 5 x 60#, 3 x 70#, 1+ x 80# (7 reps)

Great but could be better. The 7 reps gives me a theoretical 1RM of 99#, which is still much higher than the 85# I was stuck at for a while before I did Wendler. So I'm happy with that gain. But I could've gotten 8 or 9 reps if my grip wasn't messed up. Wrists were bent, and had to readjust my fingers about 5 reps in. I might need to set the pins one notch higher. The Oly shoes felt very comfortable and was firmly planted on the mats.

Then supersets:
5 x 10 @ 40#
5 x 10 chinups
Presses felt very easy. Chinups were hard -- had to use bands.

Then:
3 clean and jerks @ 85#, 3 clean and jerks @ 65#
Did some light C&Js to try out the Oly shoes.

Team of 3
100 Burpees jump over partner
100 Box jumps, 20#
100 Wall Balls throwing to partner, 10#
400m run with 10# wall ball
FINISH : 20:24

Got to work out with Chris and Liz and this was so much fun. 1st time burpees felt good, but the wall ball run was so hard carrying that ball comfortably.

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Towel pull-ups
50 Box jump, 24 inch box
25 Overhead squats, 65/45 lbs
25 L-pull-ups
50 Sit-ups