151004 Invictus

Warm up:

5 min DROMs

Airdyne 2 minutes

A: EMOM20 (5 sets)

22 Walking lunges #45/#45

B: E3M15 (5 sets)

Bench 3-5 Set a daily 5RM (#180 x 5 then #185 x 3)

C: 3 sets of:

Single arm DB rows x 8 ea hand @ 2111 (#45)

Rest :45

Hollow hold for :60

Rest :45

150826 OBX CrossFit

For time:
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30

C/O:
4 min AirDyne
500m row

150619 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
For time (40 min cap)
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
50 cal row
400m run
50 KB swings (40#)
400m run
50 traveling lunges
Time: 38:35

Cool down:
500m row

150508 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
Filthy Fifty
For time:
50 Air Squats
50 Wall Balls
50 Cal Row
50 50# KB Swings
50 Sit-ups
5 x 30yd Sled push
50 Push-ups
50 Mountain Climbers
50 Lunges
50 Box Jumps
Time: 22:49

150505 Invictus

Warm up:
5 min DROMs
400m run

For time:
800m med ball run
50 Burpee Wall balls
100 Push-ups
150 Double Unders
200m Walking Lunges w/ med ball
Time: 50:22

141219 Aspiring Champions

Warm up: 
5 min DROMs
5 min jump rope

Conditioning:
Run 3 laps
50 50# KB swings
Run 3 laps
50 Wall balls
Run 3 laps
50 lunges
Run 3 laps
50 burpees
Run 3 laps
50 sit-ups
Time: 27:34

130319 HiBar Back Squat

Buy in:
3 min jump rope
5 min DROMs
10 OHS

Strength:
HBBS: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes. (%'s based on 295)
warm
45 x 10, 95 x 5, 135 x 5, 185 x 3, 225 x 1
work
235 x 5, 250 x 3 x 2, 265 x 1 x 3

Metcon:
For time:
20 DBS 50#
12 Push Press 135#
20 Walking Lunges (steps)
40 DBS 50#
9 Push Press 135#
40 Walking Lunges (steps)
60 DBS 50#
6 Push Press 135#
60 Walking Lunges
Time: 14:24

Cash out:
1 mi run

First time lifting with WL shoes. Huge difference in terms of stability. Why did I wait so long?