OK GO!

5x Front squat
@ 40kg
@ 40kg
@ 50kg
@ 50kg

5x Deadlift
@ 70kg
@ 100kg

with Neil, at his place.

Advertisements

Accumulate 60 sec in each:
Plank
Side plank (each side)
Reverse plank
Hollow hold
Superman

20 Double unders
4 DB Cleans
6 KB Swings @ 24kg
8 Burpees
AMRAP in 20min

Unscored

5 Box step ups es

20 DU
4 OH Swings @ 24kg KB
6 DB Squat Cleans @ 12.5kg DBs
8 Burpees

AMRAP in 20 min
No score kept.

60sec Handstand (wall facing)

3×8 Deadlift @ 80kg

21-15-9
Swings @ 24kg
Burpees
= 7:41

4 DL @ 80kg
2×8 DL @ 80kg

Bastard complex @ 12.5kg
AMRAP in 20min
= 41

1:00 Plank

Warmup

Core drills
Plank
Side plank
Reverse plank
Hollow hold
Arch hold

Skill
PBar support 60 sec
Handstand plank 3×10 sec

Strength
3×8 Incline rows (door and sheet)

3×8
Band pull-downs
Diamond push-ups


25 sec 1 leg L-sit

10 sec 1 leg L-sit

10 sec compression drill

3×8 Deadlift @ 80kg

Warmup

Core drills
Plank
Side plank
Reverse plank
Hollow hold
Arch hold

Skill
PBar support 60 sec
Handstand plank 3×10 sec

Strength
3×8
Band pull-downs
Diamond push-ups

3x
20 sec 1 leg L-sit
8 step-ups

3×8 Incline rows (door and sheet)

October 2018
M T W T F S S
« Aug    
1234567
891011121314
15161718192021
22232425262728
293031  

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: 24:00

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

Archives

Advertisements