Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Destroyed my hands. This workout should be dubbed "The Ripper"

Dynamic Warm-up

WOD

Tabata mash up: 8 rounds of 20 seconds of work followed by 10 seconds of rest of:

Deadlifts 225

Ring Dips

After Bash: Lacrosse balls (whole body work)

My legs were burnt from yesterday, before I even touched a weight! I went a little light on the deads, but even 225 felt heavy! It's going to take a while to get my major lift numbers back up to where they were a year ago. I was happy to be able to pound out some ring dips though.

It's obvious to me that during my year at home I did a much better job of keeping my upper body strength vs. my legs. My legs are scrawny and weak right now...doh.

Dynamic Warm-up

Buy in: Bear crawl 10 lengths

3 Rounds of:

21 <a href='/journal/movements/26'>Back squat</a>s, 135/95lbs
15 Pull-ups
9 <a href='/journal/movements/52'>Box jump</a>s, 30/24″

Buy out: Bear crawl 5 lengths

After bash: 50 wt’d hip extensions

Well, I'm back in a box after a year of working out at home. It feels great, and I can't wait to get back to peak condition. This workout was grueling given my current condition...it was devastating on my quads. I also have a cold, which didn't help! I'm definitely starting off in a far better place than I did when I started crossfit in 2011 though.

12.3 - 6+5 box jumps, down 13 reps from last year.

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Warm Up: 800m jog, pre squat hip opener, 10 air squats with :10 bottom hold

Strength: back squat

5-5-5+, then 1 set AMRAP @ 70% day’s weight 158lb 5+(9) 70%(15)

Met Con: 10 rounds for total time
100m sprint, rest is walking back to start 11:11

Mobility: couch, knee over knee forward fold

Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

13 rounds + 9 reps

Back Squat
12x2 @ 65% +10 (235#)

Deadlift
12x2 @ 50% +10 (240#)

Snatch
7 Reps TnG
Back Squat
3 x 3
For Time:
10-9-8-7-6-5-4-3-2-1
Press 40/30
2-4-6-8-10-12-14-16-18-20
Jump Pull Ups
Time= 12:00

Three Rounds for Reps of:
Rd 1 Rd 2 Rd 3
15 pound Dumbbell thruster, for one minute 27 21 20
75 pound Sumo deadlift high pull for one minute 20 16 18
20 inch Box jump for one minute 18 19 19
75 pound Push press for one minute 21 17 18
Row for calories for one minute 22 17 18

Double
15 Clean and Jerk 65#
20 Burpee over box jumps
25 HSPU
Row 30 cal
Run 400 m
50 OH squat (practice bar)