Saturday 101002-WG

95 DAY PALEO CHALLENGE PRE-TEST
Max Effort Pull-ups

5 rounds for time:
5 Deadlifts @ 275
10 Burpees
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Pull-ups
52

DL/Burpee
3:18 (PR by 0:21)

Wednesday 100929-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100928-G

SWOD
Power Clean
3-3-3-3-3

DWOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
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Power Clean
185-205 (Called it quits early. Legs are wrecked after back squats and heavy thrusters.)

DWOD
19 rounds + 15 pull-ups = 205 total pull-ups (PR by 15 reps)

Monday 100927-WG

SWOD
Back Squat
5-5-5-5-5
Press
8x3 @ 65% 1RM (Rest 30 seconds)

DWOD
9-6-3 for time:
Thrusters @ 165 lbs
Muscle-ups
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Back Squat
295-305-315-325(old PR)-335(new PR)
Press
Scaled up to 115 lbs (70%)

DWOD
9:29

Sunday 100926-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100925-G

CrossFit Love's "Pull-up Challenge":
Max Consecutive Kipping Pull-ups

Friday 100924-WG

5 rounds for time:
5 Deadlifts @ 315 lbs
30 Pushups
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WOD
9:13 (DLs unbroken, pushups sucked)

"Annie"
7:14 (PR by 1:19)

Thursday 100923-WG

SWOD
Squat Clean & Jerk
3-3-3-3-3 (within 45 seconds)

DWOD
"Josh"
For time:
21 Overhead Squats @ 95 lbs
42 Pull-ups
15 Overhead Squats @ 95 lbs
30 Pull-ups
9 Overhead Squats @ 95 lbs
18 Pull-ups
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SWOD
135-185-205(2x)

"Josh"
5:38 (PR by 2:11)

Wednesday 100922-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100921-GGG

SWOD
Power Snatch
2-2-2-2-2

DWOD
For time:
100 ft. Walking Lunges
21 Pull-ups
21 Sit-ups
100 ft. Walking Lunges
18 Pull-ups
18 Sit-ups
100 ft. Walking Lunges
15 Pull-ups
15 Sit-ups
100 ft. Walking Lunges
12 Pull-ups
12 Sit-ups
100 ft. Walking Lunges
9 Pull-ups
9 Sit-ups
100 ft. Walking Lunges
6 Pull-ups
6 Sit-ups
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Power Snatch
135-145-155-160(F)-160

DWOD
6:42

Monday 100920-WGG

SWOD
Overhead Squat
3-3-3-3-3
Press
3-3-3-3-3

DWOD
"Freddy's Revenge"
5 rounds for time:
5 Shoulder-to-Overhead @ 185 lbs
10 Burpees
----------------------------------------
Overhead Squat
195-205-215(2x)-215-225(1x)
Press
135-140-145-150(2x)-150(1x)

"Freddy's Revenge"
18:02 (Not a good idea after OHS and Press…)

Sunday 100919-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100918-Chipper

For time:
30 Knees-to-Elbows
30 Kettlebell Swings @ 53 lbs
10 Burpees
30 Push Press @ 75 lbs
30 Double-unders
20 Pull-ups
Run 400 meters
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Chipper
6:28

Friday 100917-W

Back Squat
1-1-1-1-1-1-1
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Back Squat
275-315-335-355-365-375(F)-375(F)

Thursday 100916-MWG

"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell Swings @ 53 lbs
12 Pull-ups
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"Helen"
8:21 (PR by :42)

Wednesday 100915-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100914-GWG

SWOD
Max Effort Box Jump

DWOD
As many rounds as possible in 20 minutes:
5 Shoot-throughs
10 Kettlebell Swings @ 70 lbs
15 Box Jumps @ 20"
----------------------------------------
Box Jump
45" (Got feet up on 47" three times but couldn't lock it all the way out)

DWOD
11 rounds

Monday 100913-WG

SWOD
Squat Clean
1-1-1-1-1

DWOD
1 Clean & Jerk @ 155 lbs
1 round of "Cindy"
2 Clean & Jerks @ 155 lbs
1 round of "Cindy"
3 Clean & Jerks @ 155 lbs
1 round of "Cindy"
4 Clean & Jerks @ 155 lbs
1 round of "Cindy"
5 Clean & Jerks @ 155 lbs
1 round of "Cindy"
6 Clean & Jerks @ 155 lbs
1 round of "Cindy"
7 Clean & Jerks @ 155 lbs
1 round of "Cindy"
8 Clean & Jerks @ 155 lbs
1 round of "Cindy"
9 Clean & Jerks @ 155 lbs
1 round of "Cindy"
10 Clean & Jerks @ 155 lbs
1 round of "Cindy"
------------------------------------------
Squat Clean
235-245(PR)-255(PR)-265(PR)-275(F)

DWOD
Got 7 rounds in and stopped. Just felt "bad". Can't explain it. Probably should stick to shorter WODs on max effort strength days.

Sunday 100912-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100911-W

SWOD
Snatch Balance
1-1-1-1-1-1-1

DWOD
CrossFit Love's "33 Burpee Challenge"
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Snatch Balance
115-135-155-175-195(F)-195(F)-195

33 Burpee Challenge
First attempt: 1:02 (only 32 reps)
Second attempt: 1:07

Friday 100910-MG

"Nicole"
As many rounds as possible in 20 minutes:
Run 400 meters
Max Rep Pull-ups
----------------------------------------
"Nicole"
6 rounds: 30/30/25/20/21/21=147 pull-ups (PR by 11 reps)

Thursday 100909-WWW

"Linda"
10-9-8-7-6-5-4-3-2-1 for time:
Deadlift @ 1 1/2x body weight
Bench Press @ 1x body weight
Clean @ 3/4x body weight
-----------------------------------------
"Linda"
19:51 @ 275/180/135(power clean)

Wednesday 100908-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100907-WG

SWOD
Deadlift
1-1-1-1-1-1-1

DWOD
For time:
50 Burpees
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SWOD
275-315-365-415-435-455-465(PR)

DWOD
2:01

Monday 100906-GW

SWOD
Back Squat 8x3 @ 65% 1RM (Rest 45 seconds)

DWOD
"Amanda"
9-7-5 for time:
Muscle-ups
Squat Snatch @ 135 lbs
--------------------------------------
"Amanda"
11:53

SWOD
RXd @ 255 lbs

Sunday 100905-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100904-MWGM

For time:
Row 500 meters
then...
3 rounds:
7 Thrusters @ 135 lbs
21 Burpees
then...
Row 500 meters
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12:59 (pretty messed up from yesterday…)

Friday 100903-MWG

"Hell-In"
For time:
Run 1200 meters
63 Kettlebell Swings @ 53 lbs
36 Pull-ups
Run 800 meters
42 Kettlebell Swings @ 53 lbs
24 Pull-ups
Run 400 meters
21 Kettlebell Swings @ 53 lbs
12 Pull-ups
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22:20

Thursday 100902-WM

SWOD
Front Squat
5x2
Press
5x2

DWOD
As many rounds as possible in 8 minutes:
5 Power Cleans
5 Ring Dips
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Front Squat
185-225-245-265-275
Decided to go for a 1RM, PRd by 10 lbs and got 295.

Press
135-145-155-160-165(1x)

DWOD
9 rounds @ 185 lbs