March 23, 2021

 

60 singles 

DB PP - 1st round with 25#, other 3 rounds with 15#

T2B substitute - leg raises with kipping 

DB PC with 25#

Crystal (partner) and I each were able to squat clean 95# for a total score of 190#

February 22, 2021

 

Partner with Crystal. Each of us completed:

 300 singles (100 each round) 

60 DB Snatches (15lbs) - 20 each round 

40 T2B (K2E - 10 each round)

20 bar over burpees - 10 each round

We completed the partner WOD @ 13:06 so we had about 9 mins to find our 1 RM squat clean. Crystal got 95# and I got 85# for a total score of 180lbs 

January 8, 2021

 

9 cal row

Substitute HSPU for z press with 15 lbs dumbbells 

Squat cleans with 55lbs

Time: 7:47

After class, I was told that my time was too fast in comparison to the other athletes, which could mean 1 of 2 things...

#1: I need to increase my weight load

#2: my form and technique have improved so my efficiency has also improved. Following that statement, coach Russ told me that my squat cleans had great form...the ultimate compliment! 🙌🏻💪🏼👏🏼🦵

October 2, 2020

 Partner: Kristy P.

I started the WOD. We broke up each set and tackled half of everything. 

5 Man makers with 15lbs

10 alt DB snatches with 25 lbs

15 push press with 45 lbs

30 HR pushups 

10 squat cleans with 45lbs and 50 with 35lbs 

30 assisted pull ups with purple band 

15 clean & jerks with 45 lbs 

10 alt DB snatches with 25 lbs

5 Man makers with 15lbs

Time: 21:07

September 9, 2020

 

1st round:

Squat clean with 45lbs, Ground to plate PH with 15lbs, OH lunges with 15lbs plate

2nd round:

Deadlifts with 65 lbs, KB with 35lbs, wall walks (5 each round)

Time: 16:40

August 10, 2020

Warm up: 4 rounds, 20 seconds each set with 10 second rest in between 

Russian twist

Plate to overhead 

Plate jump

KB RDL 

EMOM: 35, 40, 45, 50, 55, 60, 65, 70, 75

Hang cleans with 55lbs

Box jump over with 16”

Farmer carry with 26lbs KB

Time: 7:07

 

April 21, 2020

Yesterday was my legs; Today my arms.

During 0:00-10:00...
Squat cleans using a 35lb barbell bar and pull ups using a resistance band
During 10:00-22:00...
Power Snatches using a 35lb barbell, KB @ 16lb and in place of HSPU I put my feet on a box and held my position for 20 seconds during each round
During 22:00-32:00
Push Press using the 35lb barbell and completed all the bar over burpees

Afterward, I felt completely dead!!

August 27, 2013

3-3-3 Power clean  (no time)

Then

7 Squat cleans  115/75
7 Burpees

6 rounds for time

Time:  12:07 (45 lbs.)

P.S.  TODAY marks exactly 1 year since I started Xfit.

March 20, 2013

Skill work:

Squat Clean - 5, 5, 3, 3, 1 - These should be light enough to move through the set with moderate effort.  (I did 45 - 55 - 65 - 70 - 75)

Then:

EMOM (Every Minute on the Minute) - 12 minutes

6 Burpees
20 Double unders

I think I ended up sitting out for 3 rounds, for a total of 9 full rounds (54 burpbees and 540 single jump ropes)

February 11, 2013

20 squat cleans 135/95#
30 box jumps 24/20"
40 kettlebell swings 53/35#
50 thrusters 65/45#

1 round for time

Time:  13:10
(*Squat Cleans:  65 pounds)