OK GO!

25 Bastards
25 RMM
= 27:00ish

Then…
3x
5 DB suitcase jumping squats
5 Box jumps (unweighted)

All @ 12.5kg DBs

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Two rounds:

10 KB rack squats @ 2x16kg KBs
2:00 Burpees
Rest

10 Push Press @ 40kg
2:00 Burpees
Rest

Burpees = 22, 20, 20, 18

Run 5k
= 24:58

21-15-9
Swings (after 9 slam balls)
Burpees
= 7:09

2km jog to warm up

Then:
2:00 KB Clean, KB Snatch @ 24kg KB
1:00 Rest
2:00 Renegade Man-maker @ 12.5kg DBs
1:00 Rest
2:00 KB Clean, KB Snatch @ 16kg KB
1:00 Rest
2:00 Renegade Man-maker @ 12.5kg DBs
1:00 Rest
2:00 KB Clean, KB Snatch @ 24kg KB
1:00 Rest
2:00 Renegade Man-maker @ 12.5kg DBs
1:00 Rest
2:00 KB Clean, KB Snatch @ 16kg KB
1:00 Rest
2:00 Renegade Man-maker @ 12.5kg DBs

= 23:00

 

Run 5.2km @ 5:04

Then:
3×8 Body rows

Then:
21-15-9
Swings @ 24kg KB
Push-ups

Plank party

2:00 each

KB Swing

Windmill

C&J

x2 @ 16kg KB

15 min of

10 RMM @ 12.5kg DBs vs Step-up

3×5 Back squats to warm up

3×5 Deadlifts @ 80,80,90kg
3×5 Seated Press @ 30,35,35

First one back with Neil after being out of action with a cold (or rather, trying to aviod a cold and not succeeding).

December 2018
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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