Front Squats/Push Press/Davs Bday WOD

5 x 3 Front Squat ( 3 second pause at the bottom of 1st n 3rd rep)

80kg,100kg,110kg,115kg,120kg

Push Press x 3 upto 95kg (PB)
Push Press x 1 upto 102.5kg (PB)

rest 1 hour

Dafydd Dennis Bday WOD

AMRAP: 15 mins

• 5 Clusters@ 50kg
• 10 Box Jumps @ 24"
• Run 40m (2 x 20m shuttles)

13+ 2

rest 5 mins

AMRAP: 15 mins

• 5 Deadlifts @ 120kg
• 10 Push Press @ 2 x 24kg KBs
• 20 Double Unders

9+15

Mainsite/CnJ/METCON from Wardy

AM

10-8-6-4-2 reps for time:

• Muscle ups
• 40" Box Jumps

06:40 Rxd

PM

Take 10 mins to hit a heavy Front Squat - 130kg

Take 20 mins to hit a Heavy Clean n Jerk - 115kg (PB)

rest 5  mins

5 Rounds for time:

• Run 400m
• 10 Pull ups
• 10 Deadlifts @ 100kg
• 10 GHDs

13:20 Rxd

METCON/ SNATCH

5 Rounds for time:

• 15 Thrusters @ 42.5kg
• 15 Toes to Bar

08:16 Rxd

Power Snatch and Squat Snatch upto 60kg (heaviest since surgery)

On minute every minute

• 5 Power Snatch @ 40kg for 5 mins (touch n go)
• 5 Power Snatch @ 50kg for 5 mins (touch n go)
• 5 Power Snatch @ 55kg for 5 mins (touch n go)
• 5 Power Snatch @ 60kg for 5 mins (touch n go for 3 reps then 2 singles) 

Saturday n Monday

Saturday 25th

Front Squat routine taken from CrossFit Invictus, percentages based off 1Rep max

5 x 75% 100kg
5 x 80% 105kg
5 x 85% 112.5kg
4 x 90% 120kg
3 x 95% 125kg
3 x 97% 127.5kg (PB)

Split jerks upto 115kg (heaviest since surgery)

rest 2 hours

WOD taken from Florida Summer games

For time:

• 24 Deadlifts @ 70kg
• 18 Hang Cleans @ 70kg
• 12 Jerks @ 70kg
• 25 Box Jumps @ 30"
• 25 Calorie Row
• 25 Box Jumps @ 30"
• 12 Jerks @ 70kg
• 18 Hang Cleans @ 70kg
• 24 Deadlifts @ 70kg

09:20 Rxd, would have finished 7th at the event.

rest 2 hours

2 minute AMRAP of 15 foot rope climbs - 10 reps

Straight into 3 Rounds of:

• 6 Handstand Press ups
• 12 Double arm Ground to overhead with 24kg KBs
• 18 Wall balls 9kg/12 foot target

There was a 9 minute timecap on this WOD, at the time cap I was at 2 Rounds + 6 HSPUs, the whole WOD took 12:30 Rxd, KBs killed me, Ive got to do more of them. 

MON 27th

Back Squat 5 x 5 reps

120kg,125kg,130kg,140kg (PB), 142.5kg (PB)

rest 10 mins

10,9,8,7,6,5,4,3,2,1 reps for time:

• Overhead Squat @ 42.5kg
• Lateral Burpees

06:32 Rxd

past 2 days

Wednesday

Front Squat singles upto 132.5kg (PB)

Clean n Jerk singles upto 110kg, failed the jerk at 115kg

18 min AMRAP

• 12 Clean n Jerks @ 50kg
• 12 Pull ups
• 12 Burpees

7 + 12 CnJ

Thursday

Deadlift doubles upto 200kg, singles upto 215kg.

For time:

• 10 Deadlifts @ 145kg
• 20 Pistols
• 8 Deads
• 18 Pistols
• 6 Deads
• 16 Pistols
• 4 Deads
• 14 Pistols
• 2 Deads
• 12 Pistols

05:41 Rxd

Power and Squat Snatch upto 50kg (heaviest since surgery)

3RM Back Squat, 2 x METCONs

Work upto a 3RM Back Squat

100kg,120kg,130kg,145kg (PB)

rest 10 mins

3 Rounds for time:

• 30 Hang Squat Cleans @ 35kg
• 30 Wall Balls @ 9kg/10"

13:45 Rxd

Rest 5 Hours

Leeds WOD "BOLT"

For time:

• 20 KB Swings @ 32kg
• Run 400m
• 30 Burpees
• Run 400m
• 20 KB Swings @ 32kg

05:31 Rxd

Bodyweight

For time:

• 50 pull ups
• 10 Burpees
• 40 Pull ups
• 20 Burpees
• 30 Pull ups
• 30 Burpees
• 20 Pull ups
• 40 Burpees
• 10 Pull ups
• 50 Burpees

15:57 Rxd

Fri n Sat

Friday 17th

5 x 3 1 1/4 Front Squats-80kg,90kg,100kg,119kg,115kg

Shoulder Press x 1 upto 67.5kg PB
Push Press x 1 upto 95kg PB
Split Jerk x 1 upto 112.5kg

rest 5 hours

5 x max set Unbroken Muscle ups with 2 mins rest in between - 12,8,7,6,5

rest 10 mins then a WOD stolen from Spencer Hendels Blog

For time using one bar and changing plates as needed

• Run 400m
• 10 Front Squats taken from ground @ 100kg
• Run 400m
• 20 Front Squats taken from ground @ 85kg
• Run 400m
• 30 Front Squats taken from ground @ 60kg

10:50 Rxd, 

Sat 18th

Power Snatch, Squat Snatch and OH Squat tekkers upto 45kg (heaviest since surgery)

OUTLAW WOD

For time:

• 4 Deficit HSPUs @ 4"
• 12 Hang Power Cleans @ 85kg
• 8 Deficit HSPUs @ 4"
• 8 Hang Power Cleans @ 85kg
• 12 Deficit HSPUs @ 4"
• 4 Hang Power Cleans @ 85kg
• 150 Double Unders
• 12 Deficit HSPUs @ 4"
• 4 Hang Power Cleans @ 85kg
• 8 Deficit HSPUs @ 4"
• 8 Hang Power Cleans @ 85kg
• 4 Deficit HSPUs @ 4"
• 12 Hang Power Cleans @ 85kg

19:14 Rxd

Deadlift day/MAINSITE

DEADLIFT AMRAP @ 80% 1RM = 170kg- 12 reps

rest 5 mins

5 Rounds for time:

• 7 Deadlifts @ 140kg
• 14 GHDs
• 21 Wall Ball 9kg/10Ft Tgt

09:52 Rxd

rest 20 mins

Mainsite WOD 15 min AMRAP

• 10 KB Swings 32kg
• 10 Box Jumps 24"
• 10 Ring Dips

11+5 KB Swings

GOOD DAY

AM

"MARY"

20 min AMRAP

• 5 HSPUs
• 10 Pistols
• 15 Pull ups

15+2 Rxd

PM

20 mins to hit a 1RM CnJ

I hit 110kg comfortably and left it there, 2.5kg off my PB but good progress

Power Snatch/OH Squat tekkers upto 40kg, heaviest since surgery, comfortable

Not for time, 21-15-9 reps:

• OH Squat @ 40kg
• Burpees

All unbroken, so really happy.

past few days training

Thursday 9th

For time:

• Run 1k
• 30 Handstand Push ups
• Row 1k

09:06

Friday 10th

Front Squat singles upto 130kg

rest 5 mins

"BIG REACH"

For time:

• 42 Front Squats @ 60kg
• Row 2.2km
• 42 Burpee Pull ups

14:21 Rxd

rest 5 hours

For time:

• 25 GHDs
• 1 Muscle up
• 20 GHDs
• 2 Muscle ups
• 15 GHDs
• 3 Muscle ups
• 10 GHDs
• 4 Muscle ups
• 5 GHDs
• 5 Muscle ups

04:31 Rxd

Sunday 12th

5km Spartan Race...Finished 2nd place

Monday 13th. 

Back Squats

5-112.5kg

5-120kg

3-127.5kg

3-135kg

1-142.5kg

Press's for volume upto 55kg

rest 4 hours

5 Rounds for time with 60kg Barbell:

• 15 Deadlifts
• 12 Hang Cleans
• 9 Front Squats
• 6 STOH

12:08 Rxd

rest 10 mins

3 Rounds for time:

• 20 KB Swings @ 24kg
• 20 Ring dips

04:04 Rxd

Brutal WOD/ Clean ladder

Worst WOD Ive done for a long time, just couldnt get a grip!!

5 Rounds for time:

• 5 Muscle ups
• 10 Deadlifts @ 120kg
• 15 OH Squats @ 35kg
• 20 Wall Balls @ 9kg/10" tgt

19:45 Rxd, on the plus side I OH squatted for first time in 7 months

rest 4 hours

10 min window, work as far up the ladder as possible

• 30 Power Cleans @ 40kg
• 30 Power Cleand @ 60kg
• 30 Power Cleans @ 75kg
• 30 Power Cleans @ 90kg

Made it upto 4th Clean @ 90kg - 94 reps

OPEN WOD 12.3/ Back Squats/C2B pull ups

OPEN WOD 12.3

18 min AMRAP

• 15 Box jumps @ 24"
• 12 Push Press @ 52.5kg
• 9 T2B

11+15= 411 reps

rest 4 hours

Back Squat 4x8 @ 80% of 3RM= 112.5kg (2 min rest between sets)

OH Squat tekkers upto 37.5kg

OMEM for 5 mins 10 C2B pull ups

OMEM for 5 mins 10 Pull ups

2012 regional wod 2

For time:

-Row 2k
-50 pistols
-30 hang cleans 100kg

Time cap 17 mins.

21:51 RXD, hit 18 cleans on time cap, must get stronger

Busy day

Front Squats 2-2-2-2-2 (As soon as your done perform 5 unbroken MU's)

80kg,100kg,110kg,120kg,125kg

rest 5 hours

For time:

• 30 Thrusters @ 35kg
• 3 Rope climbs 15"
• 20 Thrusters @ 35kg
• 2 Rope climbs
• 10 Thrusters @ 35kg
• 1 Rope climb

03:29 Rxd

rest 1 hour

CrossFit Teesside Team WOD

rest 1 hour 

HSPU ladder, 1 on first minute, 2 on 2nd etc....

9+7

past 2 days

Tue 31st

15 min AMRAP

• 12 Ball Slams
• 10 Push Press @ 50kg
• 9 T2B

12+6

OMEM Squat Cleans

5 reps TnG for 5 mins @ 60kg

5 reps TnG for 5 mins @ 70kg

3 reps TnG for 5 mins @ 80kg

3 reps for 5 mins @ 90kg

1 rep for 3 mins @ 100kg

1 rep for 3 mins @ 105kg

1 rep for 3 mins @ 110kg

1 rep @115kg

Wed 1st Aug

5 x 5 Deadlifts @ 150kg,165kg,175kg,180kg,190kg (PB) As soon as I finished each set I performed 5 Strict HSPUs to a 3" deficit (COMFORTABLE HSPUS)

rest 5 mins

"JOHN T"

For time:

• Run 1 mile
• 21 C2B pull ups
• 21 Over box jumps @ 24"
• Run 800m
• 15 C2B pull ups
• 15 Over Box jumps
• Run 400m
• 9 C2B pull ups
• 9 Over Box jumps

14:49 Rxd (First C2Bs since surgery)

rest 4 hours

OMEM for 10 mins, 10 Pistols,10 Ring dips