3 WODS

WOD 1
21-15-9 - W WEIGHTED VEST
C2B PULLUPS
BOX JUMPS - 30 INCHES

MY TIME - 4:13

WOD #2
5 ROUNDS EACH FOR TIME

2 POWER CLEANS - 235LBS
1 PROWLER PUSH - 50FT
1 SPRINT 50 FT
5 SANTANASTYS

WOD#3
3 ROUNDS
10 GHD SITUPS W 35LBS BAR
30 BACK EXTENSIONS

WOD #4
FOR TIME
11 BOX JUMPS - 36'
11 THRUSTERS - 115LBS
11 HSPU
11 T2B
11 KB SWINGS - 40KG
11 POWER CLEANS - 170LBS
11 DEADLIFTS - 170LBS
11 PUSH JERKS - 115LBS

2 SNATCH SESSIONS/2 WODS

AM SNATCH
95X2
105X2
115X2
125X2
135X2
145X2
155X2
165X4

PM SNATCH
165X5 - NO WARMUP

WOD 1
10 HSPU
20 WALL BALLS
30 T2B
40 POWER CLEANS - 135
50 BURPEES
60 SDLHP - 2 POOD
MY TIME = 11:54

WOD 2
150 WALLBALLS - 20LBS

6:54

STRENGTH/WOD/RUN

STRENGTH
SHOULDER PRESS 5X5X1 - FRONT/BEHIND NECK
115
125
135
145
155

WOD
5 ROUNDS
40 DOUBLES
30 BOX JUMPS(26IN SHAKY BENCH)
20 DB SWINGS (55LB)

MY TIME = 12:23

1.81 MILE RUN - 13:11 ( STARTED NICE AND EASY AND THEN OPENED UP ABOUT A MILE IN

STRENGTH/WOD/SPRINTS

BACK SQUATS 5X6
275
285
295
305
315
325


CLEAN AND JERK 6x2 TAP N GO
185
205
215


WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

WOD AT MY PARENTS HOUSE

5 ROUNDS
5 MIN EACH ROUND
10 PULLUPS
10 HSPU
10 PISTOLS
10 DB SNATCHES - 25LBS
10 HRPU
WITH THE REMAINING TIME RIDE A STATIONARY BIKE

MILES RODE = 5.1MILES

STRENGTH/WOD

STRENGTH
8X3 - FRONT SQUATS
225
235
245
255
265
275
285
295(F-2)


WOD
IN 20 MINUTES COMPLETE AS MUCH AS YOU CAN
1 POWER CLEAN (YOU CHOOSE WEIGHT)
1 MUSCLE UP/3 GET OUT OF THE POOLS
2 POWER CLEANS
2 MUSCLE UPS/4 GET OUT OF THE POOLS
3 POWER CLEANS
3 MUSCLE UPS/6 GET OUT OF THE POOLS
4 POWER CLEANS
4 MUSCLE UPS/8 GET OUT OF THE POOLS
MY SCORE - 9+6

WOD

RD 1 + RD 4

100 DOUBLES

20 UNBROKEN HANG CLEANS - 135( ROUND 4 DID 15 UNBROKEN)

RD 2 + RD 5

100 DOUBLES

20 UNBROKEN HANG SNATCHES - 105 (ROUND 5 DID 15 UNBROKEN)

RD 3 + RD 6

100 DOUBLES

15 UNBROKEN KB SWINGS - 40KG

STRENGTH/ 2 WODS

STRENGTH
SHOULDER PRESS
3 FRONT PRESS - 3 BEHIND THE NECK PRESS
95     - 95(5)
115   - 115 (1)
135   - 95 (5)
155   - 95 (5)
160   - 95 (5)
165

WOD#1
15 MIN AMRAP
25 BOX JUMPS - 24 IN
20 KB SWINGS (1.5)
15 T2B
10 BURPEES

MY ROUNDS = 5+19

WOD #2
5 ROUNDS
MAX GHD SITUPS
200M SPRINT

- ALL DONE WITH PARTNER WHILE PARTNER RUNS ONE DOES AMRAP SITUPS

MY SCORE = 100 GHD SITUPS!

ROW/W STRENGTHS/WOD

3K ROW

8X3 BACK SQUATS
275
295
300
305
310
315
320(2- F)
310

CLEAN AND JERK
185X3X1
205X2X1
225X2X1
235X2X1
240(F)

WOD
10-9-8-7-6-5-4-3-2-1-
SQUAT CLEANS - 135
RUN
MY TIME = 14:25

SOCCER GAME/2 WODS

75 MIN SOCCER GAME

WOD#1
AMANDA W METAL PLATES
9-7-5
MUSCLE UPS
SQUAT SNATCHES

MY TIME - 8 SOMETHING
- USING THE METAL PLATES WHICH ARE CLOSER TO THE GROUND AND BEING IN MY PARENTS BACKYARD NOT ABLE TO DROP WEIGHTS WAS TOUGH.

WOD #2
50 DOUBLES
30 KB SWINGS(2 POOD)
50 DOUBLES
20 KB SWINGS
50 DOUBLES
10 KB SWINGS
MY TIME = 3 SOMETHING I BELIEVE

CROSSFIT MERRICK WOD TREVOR

TEAMS OF 3 COMPLETE
300 PULLUPS
400 PUSHUPS
500 SITUPS
600 AIR SQUATS

- DONT KNOW THE TEAM SCORE BUT I DID 81 PULLUPS UNBROKEN SO THAT A NEW PR AND DEF THINK I RHABDOED MYSELF.

FRIDAY - LAZY TOOK OFF - ACTUALLY DRANK ALCOHOL

STRENGTH/SHORT UNBROKENS/ WOD

STRENGTH
1RM SNATCH BALANCE W 7 SEC HOLD AT BOTTOM
135-155-175-185-195-205-215(F) - 185 (10 SEC HOMD)

30 MUSCLE UPS FOR TIME = 3:20

30 UNBROKEN KB SWINGS X 2 - 2 POOD
RD 1 - :47
RD 2 - :47

HANDSTAND WALKS FOR DISTANCE ALL DONE ON CONCRETE
RD 1 - 10 YARDS
RD 2 - 15 YARDS

3X25 BACK EXT
TABATA GHD SITUPS = 11 PER ROUND

WOD
AMRAP 15 MIN
5 PUSH PRESS - 185
8 PISTOLS
200 M RUN

MY SCORE = 8+1

ROW/2 STRENGTHS/"THE END"

5K ROW = 20:18


5X5 BACK SQUAT
295X5
305X5
315X5
320X4
325X3

CLEAN AND JERK
135X1
145X1
155X1
175X1
185X1
205X1
215X1
225X3
235X4

WOD
20 CAL ROW
30 WALL BALLS
20 T2B
30 BOX JUMPS - GAMES STANDARDS
20 SDLHP
30 BURPEES
20 SHOULDER TO OVERHEAD
100M SLED RUN ( DIFFERENT FROM THE GAMES DONT HAVE THAT SIZE ROPE)

- AMRAP 3 MIN OF ABOVE - 1 MIN BREAK - MY REPS = 79
- AMRAP 6 MIN OF ABOVE - 2 MIN BREAK - MY REPS = 119
- COMPELETE THE ABOVE - MY TIME = 12:40