Sunday, 03.02.14

Back Squat

105x5

125x4

145x3

165x2

185x1

200x5 PR

190x5

165x9

Pull up

0x5

5

7.5x3

10x2

12.5x1

5x5

2.5x5

0x4

CrossFit Open 14.1

AMRAP 10 min

30 Double Unders

15 Power Snatch 55#

Score: 243

Thursday, 02.27.14

Power Snatch

65x5

75x4

85x3

95x2

115x0

97.5x1, 1, 2

97.5x3

97.5x2,1

Snatch High Pull

112.5x3

112.5x3

112.5x3

Hang Power Clean

127.5x3

Bench Press

55x5

85x4

95x3

105x2

87.5x7

77.5x9

Shoulder Press

42.5x10

42.5x10

42.5x10

42.5x10

42.5x10

Tuesday, 02.25.14

Front Squat

85x5

105x4

125x3

145x2

155x1

160x4

140x7

130x9

Chin up

0x5

2.5x4

5x3

7.5x2

10x1

0x5

2.5x5

0x4

WOD

8 Min AMRAP

12 push ups

12 OHS @65#

12 Reverse Lunges 

Score: 3 rounds, +4 push ups

Sunday, 2.23.14

Warm up

10 KB 

10 push up

10 GHD Sit up

Hip Circle band 

10x3 forward

10x3 backward

10x3 sideways

Deadlift

125x5

155x4

175x3

195x2

205x1(was supposed to be 215 but I didn't put enough weight on)

215x1

205x3

185x5

160x7

Ring dip 

0x5

5x4

10x4

20x2

32.5x1 PR

15x1

12.5x1

10x3

Working on keeping my toes in front of me during dip. 

GHD

10x8

10x8

10x8

Press

45x10

45x10

45x10

45x10

45x10

Friday, 02.21.14

Back Squat

125x5

155x5

175x3

185x2

195x1

200x4

185

160

Pull up

0x5

7.5x4

12.5x0

0x3

0x1

BWT Max Pull up=Evil Wheels

Tuesday, 02.18.14

Front Squat

85x5

105x5

125x5

145x5

155x3

160x1

140x4

125x9

Chin Up

0x5

5x4

15x0

0x4

0x3

0x3

0x3

0x3 

5 Round for Time 

9 Ring Rows

12 Toes to Bar

15 Box Jumps

Score 17:41

Sunday, 2.16.14

Warm up

10 KB 

10 push up

10 GHD Sit up

Hip Circle band 

10x3 forward

10x3 backward

10x3 sideways

Deadlift

125x5

155x4

175x3

195x2

210x1

200x3

180x5

155x7 no belt

I switched to 3,5,7 on my DL

Ring dip 

0x5

5x4

10x4

20x2

30x1 PR

15x3

12.5x4

10x4

Working on keeping my toes in front of me during dip. 

GHD

5x8

5x8

5x8