SLACKING ON THE POSTS WILL RE START TOMORROW!

TABATA ROW 1000M/WOD

TABATA ROW - 1000M

WOD
7 ROUNDS
10 WALL BALLS
10 PULLUPS

MY TIME = 3:45

ENDURANCE/WOD/DOUBLES AND BURPEES

5 ROUNDS - DONT KNOW TIME
ROW AS LONG AS I CAN AND KEEP UNDER 1:30 PER 500M
RUN AS LONG AS I CAN AT 10% AND 10MPH.

WOD
10-9-8-7-6-5-4-3-2-1
POWER CLEANS - 185
T2B
SHUTTLE RUNS

MY TIME = 12:56

DOUBLE UNDERS 1 ATTEMPT MAX - 3 TRIES
140
196
216

2 MIN BEYOND THE WHITEBOARD BURPEE CHALLENGE
BURPEES = 63

STRENGTH/WOD

STRENGTH
CLEAN AND JERK TILL FAILURE THEN CLEAN TILL FAILURE X2
185-195-205-215-225-235(FAILED X2)- 235(JUST CLEAN-245(F)- 245(NEW PR)

WOD
3 ROUNDS
50 DOUBLE UNDERS
15 SNATCHES - 115
9 HSPU

MY TIME = 11:07

TABATA ROW/WOD

WOD
5 ROUNDS
100 SITUPS
THEN
30 RING PUSHUPS
20 KB SWINGS - 2 POOD
400M RUN
MY TIME - 23:07
- WOD WAS MUCH TOUGHER THAN I THOUGHT IT WOULD BE.

FREDDYS REVENGE/STRENGTH

WOD

"FREDDYS REVENGE"

5 ROUNDS

5 PUSH JERKS - 185

10 BURPEES

MY TIME = 7:50

- 2:30 PR.  GOT 10 MINUTES+ LAST TIME IN SEPTEMBER.  FELT GOOD AND THE WEIGHT MOVED PRETTY SMOOTH.

5X2 - SNATCH

95-115-135-155-165-175(F)

4X1 - SNATCH

175-175-185-190(F)-190(F)

DEADLIFT 8X1

315-335-355-375-395-405-415(F)-415(F)

2 HERO WODS

HERO WOD#1
THOMPSON
10 ROUNDS
1 ROPE CLIMB FROM SEATED POSITION
29 BACK SQUATS - 95LBS
1 FARMERS CARRY - 45LB PLATES IN EACH HAND (NOT ENOUGH EQUIP)

MY TIME - 22:49

HERO WOD #2
"MCCLUSKEY"
3 ROUNDS WITH A 20LB WEIGHTED VEST
9 MUSCLEUPS
15 BURPEE PULLUPS
21 PULLUPS

MY TIME = 25:08

TOTAL REST DAY AWESOME!!!!!!

STRENGTH/SKILL/WOD

STRENGTH
8X1 - CLEAN AND JERK -225
- DID THEM ALL EXCEPT REP#7 SCREWED UP ON THE JERK.

SKILL
8X30 FEET HANDSTAND WALKS - DID 6 WITHOUT FALLING FELL A TOTAL OF TWO TIMES ON SET 4 AND 6.

WOD
500M ROW
THEN
50 POWER CLEANS - 155
50 WALL BALLS - 20 LBS
50 KB SWINGS - 2 POOD

MY TIME = 14:01

RUN/ROW - ACTIVE RECOVERY DAY

RUN 3.1 MILES - 22:57 - DECENT PACE
ROW 500 M - 1:34 - NEW PR **** DIDNT WANT TO GO HARD BUT GOT BACK FROM THE RUN AND WAS LIKE WHAT THE HELL.

STRENGTH/SKILL/WOD

ALL 3 DONE RIGHT IN A ROW WITH THE ONLY REST TO SET UP.

8X2 - BACK SQUAT
305-315-320-325-335-340-340(1)-315

7X2 - SKILL WORK SNATCH
95-115-125-135-145-155-155

WOD#1
"WOD FROM CROSSFIT MAINSITE"
4 ROUNDS
7 MUSCLE UPS
15 DEADLIFTS - 225
30 LUNGES

MY TIME = 7:48

- WHERE TO START FOR THIS ONE.  FIRST FROM DOIN THE MIKKO SALO AMRAP 40 FROM THE OTHER DAY MUSCLEUPS/ GRIP SUFFERED.  ON TOP OF THAT I HAVE THIS HUGE BLISTER ON MY RIGHT HAND SO MY GRIP WAS ALL FINGERTIPS.  TOUGH WOD MAYBE BE ABLE TO SHED A LITTLE TIME OFF BUT MAN RUSSEL BERGER WITH 6:55 IS FLYIN.

COMP WEAKNESS WOD/"DANIEL

WOD#1
750M ROW
THEN
5 ROUNDS
3 ROPE CLIMBS
5 HSPU
10 BURPEES
15 DOUBLE UNDERS
3 CLEAN AND JERKS - 185

MY TIME - 19:27

WOD#2
"DANIEL"
50 PULLUPS
400M RUN
21 THRUSTERS - 95LBS
800M RUN
21 THRUSTERS - 95LBS
400M RUN
50 PULLUPS

MY TIME - 13:48???? I KNOW IT WAS IN THE 13 SOMETHING BUT NOT SURE.  DID FIRST SET OF PULLUPS UNBROKEN AND DROPPED THE BAR ON THRUSTERS THE 2ND GO AROUND.  2ND SET OF PULLUPS WAS 25 - 15 - 10. FOREARMS WERE LITTLE TIRED FROM WOD#1 BUT DIDNT EFFECT TO MUCH.

MIKKO SALO WOD

AMRAP 40 MIN
5 MUSCLE UPS
15 KB SWINGS - 2 POOD
5 BOX JUMPS - 42 INCHES
15 GHD SITUPS

MY ROUNDS - 13+28

ACTIVE RECOVERY DAY

2 MILE RUN - 13:57 - GOOD PACE
1000M ROW - 3:41
300 DOUBLE UNDERS IN 3:11

STRENGTH/ENDURANCE/WOD

STRENGTH/WOD
3 ROUNDS
500M ROW
400 M RUN
1 REP CLEAN AND JERK (185/205/225)

WOD
CROSSFIT NEW ENGLAND GAME DAY 4
4 ROUNDS
20 HANG SQUAT SNATCHES
20 PULLUPS
20 BURPEES

MY TIME = 16:07

ROW/WOD/RUN/WOD

TABATA ROW 3,000 M - 12:07

WOD
W A 25 LBS VEST "CINDY"
5 PULLUPS
10 PUSHUPS
15 SQUATS

MY ROUNDS = 28+5

2 MILE RUN = 13:07
- DEF WENT A LITTLE SLOW AT THE BEGINNING THINK I HAVE A GOOD CHANCE AT GETTING IN THE 12'S.

THEN RIGHT AFTER

2 MIN MAX REPS DOUBLE UNDERS = 223