Filthy Fifty

Worked out tonight at CrossFit Progression (Rochester, MN)

Filthy Fifty
50 Box jump, 24 inches (I did ~18 inches, or however tall a tire is)
50 jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (no GHB, so we did Supermans)
50 Wall ball, 20 pound ball (I did 10 pounds, no 14 lb option)
50 Burpees
50 Double unders

+Pukey, yay, way to make a good first impression Lori.

36:09

Warmup: Something

Workout:
Snatch 2-2-1-1-1 @ 85-90-95-95-95

3 sets:
max HSPU (I got 1-1-2, no kip!)
rest 90 seconds

3 sets for time:
15 kb swings, 16kg
15 knees to elbows
6:24

Warmup: Something

Workout:
Max rounds in 15 minutes of:
7 CTB pull-ups
14 walking lunges
21 sit-ups

I got 7 rounds

Warmup: Something

Deadlift 5-5-5 @ 185-195-205

Metcon:
4 rounds for time:
5 muscle-ups (I did jumping muscle ups)
10 box jump (25") (this was a sub for hang power cleans for my wrist)
15 toes-to-bar
rest 60 seconds
10:45

12 Days of Christmas

Warmup:
400m row
Some leg swings

5 rounds, 6 reps each of:
pushups
pullups
situps
squats


Workout:

12 Days of Christmas - Performed like the song
1-Bodyweight Clean and Jerk (I did 95 lbs)
2-Bodyweight Deadlifts (I did 95 lbs)
3-Burpees
4-Pull Ups
5-Box Jumps, 24"
6-Wall Balls, 14lb
7-Kettlebell Swings, 16kg
8-Jumping Dips
9-Push Ups
10-Hip Extensions
11-Abmat Sit Ups
12-Bodyweight Front Squats (I did 95 lbs)

32:55

Taking a week off of CrossFit. I'm showing a lot of signs of overtraining. Need to chill the eff out.

CrossFit Level 1 Cert

Team workout
Max rounds in 12 minutes of:
200m run
rest while teammate runs 200m
med ball clean and jerk while teammate runs 200m (12 lbs)
pushups while teammate runs 200m

Team Total C&J: 200
Team Total pushups: 289
Total rounds: 3.5

CrossFit Level 1 Cert + Fran

AM workout:
Tabata squats (8 rounds of 20 seconds work, 10 seconds rest)
18-18-18-17-17-17-16-16

PM workout:
Fran
For time:
21-15-9
Thrusters (65 lbs)
Pullups

Time cap was at 10:00. I finished all but 7 pullups. Boooooooo.

1 hour muscle-up work

Warmup: Something

Workout:
Snatch 2-2-2-2-2 @ 75-85-95-95-95

Then 5 rounds for time (I only did 3):
10 pull-ups (CTB)
10 box jumps, 20"

5:05ish

My snatches were pretty weak at 95, very wobbly. I didn't feel comfortable pushing any higher from there. The MetCon, I just quit. Not really sure why. I need some time off, methinks.

Warmup: Something

Workout:
Front Squat 5-5-1 @ 125-125-130

Then 3 rounds for time of:
3 power clean @ 95 lbs.
12 burpees
48 double-unders
rest 2 minutes

10:23

Warmup: Something

Workout:
Clean Pulls 2-2-2-2-2 @ 115
Push Jerk 2-2-2-2-2 @ 85
(this was my sub for clean and jerk because my wrist is hurty)

Then 3 sets for time of:
1 power clean + 8 front squat @ 85 lbs
30 double-unders
rest 2 minutes

5:58

Warmup: Something

Workout:
For time:
5 rounds of:
21 pull-up
12 wall ball (14lb)
12 sit-up
21 double-unders

24:24

Warmup:
Some jumproping and PVC stuff
Berenger warmup for snatch w/ 35 lb bar

3 sets of:
5 ring rows
7 overhead squat (45 lbs)


Workout:
Power snatch 3-3-f-f @ 85-95-105-100

Metcon:
Handstand Pushups: 3 rounds of 30 seconds on / 90 seconds off (I used green/purple band combo for assistance so I didn't have to kip)
Hang power snatch: 3 rounds of 30 seconds on / 90 seconds off (45 lbs)

Warmup:
CrossFit Traditional Warmup (3 rounds of 10 pullups/situps/squats/back extensions/pushups)

Workout:
Clean Deadlift + Hang Power Clean 3-3-3 @ 95-105-115

Metcon:
For time:
6 rounds of:
5 power clean & jerk
rest 1 minute

7:03 @ 95 lbs

Warmup:
30 seconds jump rope
1 minute PVC stretching
30 seconds jump rope
30 seconds PVC overhead squat
30 seconds jump rope
30 seconds pushups (knees)
30 seconds jump rope
30 seconds kettlebell swing (12 kg)


Workout:
7 rounds (cap at 45 minutes) for time of:
10 CTB pullups
15 ring dips
20 box jumps (20")
25 squats
2 min. rest

I got 5 rounds plus 10 CTB pullups plus 7 ring dips in 45 minutes. Ow.