GameDay

3m Slow Row
2 Rnds ~
5 Strict Pull Ups
10 Sit Ups
15 Air Squats
30s Sampson
----------------
60s Row
5 Good AM
5 Stiff Leg DL
45s Row
5 Back Squat
5 Elbow
5 Strict Press
30s Row
5 Front Squat
5 Hang Sqt Clean
-------------
SQUAT CLEAN
5 Sets of Complex
1 Tempo Clean DL (3s to knee, 1s hold, 3s to Ext)
3 Tall Clean
-----
OTM x 4m (1&2 = 50% / 3&4 = 55%)
3-Pos Squat Clean (HHSC + HSC + SC)
~ 1min REST
OTM x 4m (60-63-66-69%
2-Pos. Squat Clean (Hang Squat Clean + Squat Clean)
~ 1min REST
5 x Squat Clean...climbing
---------------
Primer
2 Rnds (increasing in load)
6 DL
4 Bar Facing Burpees
2 Push Jerks
-------- 3-4 min then Go
GO FISH
For Time:
1000m Row...then...
3 Rnds ~
21 Deadlift
15 Bar-Facing Burpees
9 Push Jerks
(Rx = 135/95)

S.Ladick ~ 125 SC / 16:55
tb ~ 205 SC / 17:13 (3:43.1 Row... Burpees were Awful)

Flooding what?!?

Oh boy...a doozy here...
Had some newbies and old friends show up as the school year begins...

Warm-Up
Mobilize
EMOM x 12:
1 = 40s Bike/Row
2 = 4 Slow Russian BB
3 = 40s Bike/Row
4 = 5 Good AM + 5 Elbow + 5 Strict Press (BB)
------------------
2 Sets:
30s Wrist Stretches
60s Prone Front Rack Stretch
------------------
BB Light Load
3 Sets:
3 Strict Press
3 Pausing Push Press
3 Push Jerks
-----------------
SPLIT JERK TECH
Press in Split
5 x 3
Jerk Balance
5 x 3
Pausing Split Jerk (2 Pauses...dip and catch)
5 x 2 (60-65-70-70-70%)
-----------------
THRUSTER
On the 90s x 6 (taken from Rack):
3 Thrusters (every 90s...climbing)
----------------
Primer
Low Int. ~ 200m Run +3 Thrusters + 100m Run
~ REST 60-90s ~
Mod Int. ~ 100m Run + 3 Thrusters
~ REST 60-90s ~
Workout Int. ~ 100m Run + 3 Thrusters
3-4 Minutes and 3-2-1-GO...

FLASH FLOOD
2 Rnds For Time:
400m Run
21 Thrusters (95#/65#)

MIDLINE
NOT for time:
50 Abmat Sit Ups
50 BB Good AM's
50 Abmat Sit Ups

We skipped the Split Jerk Tech...went right to Thrusters & then FF...
AJ ~ 135# / 6:52 (95#)
Rickaby ~ 125# / 6:03 (75#)
Sawyer L ~ 120# / 7:00 (75#)
Daliege ~ 130# / 6:22 (75#)
Stan ~ XX / 6:11 (65#)
tb ~ 195# / 6:24 (95#) 400=2:03 / 21UB=2:57 / 400=5:27 / 21UB

Criss Cross...again...

Workout done before HERE

Check out THIS...from John Malin... 
A Powerful and Great Coach that passed away last Monday (Aug. 20th, 2018)... HE WAS A GREAT MAN & FRIEND!!!
Ephesians 2:8-9 ~ 8 For by grace you have been saved through faith, and this is not your own doing; it is the gift of God— 9 not the result of works, so that no one may boast.

Time to see if we can be better than we were...both in mind, body & SPIRIT!

Wendt is gone...first day of school for Teachers...no students...
Time flies...
Time to get going...BE BETTER!!!

Warm-Up ~ 
2 Rnds ~ 
250m Light Row
5 Spidey & Reach (ea)
10 Slow Scap Ret.
15 Abmat Sit Ups
----------------
BB Warm-Up
---------------
Primer
10 D/U
5 PC (light load)
10 D/U
5 TTB
----------
15 D/U
3 PC (workout wt.)
15 D/U
3 TTB
------------
CRISS CROSS
AMRAP in 15:
30 D/U
15 Power Cleans (115#/80#)
30 D/U
15 TTB

STRICT GYM
10m Running Clock ~ 
A) Ascending Ladder in 6m ~ Strict Pull Up + Strict HSPU
B) AMRAP in 4m ~ Strict Ring Dips

tb ~ 5rnds + 31 reps (30 D/U + 1 PC) / A = 6's / B = 43* Bar Dips (5-5-5-5-5-5-5-3)
Rnds = 2:16/5:06/8:07/11:12/14:17 (when finished 30D/U...still had 15 TTB to go...)
D/U=UB / TTB = UB / PC by rnds = 12-3s / 8-4-3s / 8-7s / 3-3-3-6s / 3-3-3-3-3s
s=quick singles

Quick...not so much...

Warm-Up
Mobilize
EMOM x 12:
1 = 15/12 Cal Row
2 = 1 Rnd Strict Cindy
3 = 15 Russian KBS
4 = 15 Abmat SU
----------------
3 Spidey & Reach (ea)
10 OHS
3 Walkouts
10 OHS
----------------
Snatch-Grip BB Warm-Up
-----------------
TEMPO OHS
On the 90s x 5:
1 Tempo OHS (5s decend - 2s bottom - 5s ascend)
1 OHS
3 sets @ 50%
2 sets @ 55%
---------------
SNATCH
On the 3min x 5 Rnds:
3-Position Complex
3 Pos. Power Snatch
3 Pos. Squat Snatch
(6 TOTAL reps per set...)
High-Hang Power Snatch (Pockets)
+ Hang Power Snatch (Knees)
+ Power Snatch (Floor)
+ High-Hang Squat Snatch (Pockets)
+ Hang Squat Snatch (Knees)
+ Squat Snatch (Floor)
45% - 50%  - 55% - 55% - 55%
----------------
TEMPO SNATCH-GRIP DL
On the 2m x 5 rounds
1 20s Rep of S-G DL @ 67% (just more than last week)
-----------------
BACK SQUAT
10-8-6-4-2
(increased from last week)
---------------
Primer
2-3 rnds (Build in intensity)
4-6 Alt. DB Snatch
2-4 Burpee Box Jump Overs
60s Rest b/t rnds
3-4 min REST then GO...

QUICK SAND
Alt On The Minute x 8 (4 Rnds)
e = 18-16-14-12 Alt. DB Snatch (50/35)
o = Max Reps Burpee Box Jump Overs (24/20)
Games Standards

Wendt moves to Mad-town tomorrow...so no more AM for him... He will miss it, and we will miss him... We will see if there is another kid that chooses to take over the CF mentality!
He, like his brother, will forever be in CF!!! Way too good to just drop it... This becomes a passion and a way to live...

Z.Wendt ~ Tmp OH = 110-125 / Snatch 95-110-125 / SGDL 145# / 275-295-315-330-350
QS ~ 12-12-12-13 = 49 Reps
tb ~ Tmp OH = 110-125 / Snatch 95-110-125 / SGDL 145# / 230-250-265-285-300
QS ~ 8-9-10-14 = 41 Reps

Double D

Nope...not that DD...
This is the Daily Dozen...12 minutes of WORK!!!

Warm-Up
400m easy jog
2 Rnds ~
5 Strict Pull Ups
10 Sit Ups
15 Air Squats
-----------------
60s Mod Bike
5 Good AM
5 Stiff-Leg DL
45s Mod/Fast Bike
5 Back Squats
5 Elbows
30s FAST Bike
5 Front Squats
5 Hang Squat Cleans
------------------
SQUAT CLEAN
Clean Primer
3 Sets of following Complex
Clean Pull (long arms)
High Hang Squat Clean (pockets)
Hang Squat Clean (knees)
Squat Clean (floor)
Then...
2 Squat Cleans @ 65%
2 Squat Cleans @ 70%
2 Squat Cleans @ 75%
1 Squat Clean @ 80%
Take 10 minutes and get to a HEAVY 1 RM...
-------------------
FRONT SQUAT
2 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
-------------------
Primer ~ 
2 sets (no rest b/t...get a feel for transitions)
3 BFB
2 Power Snatches @ Rx
1 Bar Muscle Up
REST 3-4 minutes and begin...

DAILY DOZEN
AMRAP in 12 min:
12 Bar-Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle Ups

Z.Wendt ~ 255# SC / 255-275-295 / 2 Rnds + 3 BMU
tb ~ 245# SC / 210-225-245 / 3 Rnds + 12 BFB (all BMU UB...PS = 3+6s / 6+3s / 4-3-1-1)
There is no greater love than to lay down your life for your friends

Routine...

Tough to change the routine... but a Wednesday Dr. Appointment just screws up everything...
So a Wed. Rest Day and a Thrusday workout day...

Wendt and Lizzy did this on Wed AM... I should have posted, but the day got away...
Val and I did it on Thursday AM...minus the Stregnth...had to get going!

Warm-Up
EMOM x 12:
1 = 40s Light Bike
2 = Russian BB
3 = 40s Light Bike
4 = 5 BB Good AM's + 5 Elbows + 5 Strict Press
---------------------
3 Sets (w/ BB)
3 Strict Press
3 Push Press w/ Pause at bottom of Dip
3 Push Jerks
----------------------
STRENGTH (PRESS)
With a continuous Running Clock:
0-5 ~ Work to HEAVY 1-Rep STRICT PRESS
5min thru 13-15 (8-10min) ~ Work to HEAVY 1-Rep Push JERK
Take another 8-10 min ~ Work to HEAVY 1-Rep SPLIT Jerk
----------------------
Primer ~ 
3 Sets (increasing intensity)
20s Bike
7 Wall Balls
6 Alt. DB Snatches (3 ea)
4 TTB
1-2 min Rest b/t Sets
-------------
REST 3-4 minutes and GO!!!
-------------
18-Wheeler (Past HERE)
AMRAP in 18min:
12/9 Cal Bike (15/12 Cal Row for sub, if needed)
15 Wall Balls (20/14)
12 Alt DB Snatches (50/35)
9 TTB

Lizzy ~ 105#/135#/155# / 5 Rnds + 24reps (cal+WB)
Z.Wendt ~ 135#/205#/235# / 5 Rnds + 12 (cals)
Tonn ~ XX / 4 Rnds + 9 (cals)
tb ~ XX / 6 Rnds + 1 (cal) [bike set at 19]
Split times (Cal Bike times)
2:32 (37s) / 2:48 (42s) / 2:44 (45s) / 3:16 (45s) / 3:22 (47s) / 3:05 (55s) / 5s = 1 cal
Round #4 felt aweful... I really did not think I was that far off on splits...tried to stay fairly consistent, but obviously took a little longer than I thought on some breathing breaks...
TTB were all UB... WB were 8-7's... I did  12-3 on Rnds #4 and it may have cost me...Really had to catch my breath after the 12...then had to go 4-4-4 on Snatches...otherwise Snatches were 8-4 for rnd 1 & 2...
Let us joyfully praise the Lord our God.

2K Row...

Need the right mindset...

This is where we have rowed just a 2K before (HERE)

Mindset is NOT to go for a PR...Rather to "do the BEST we can today!"...
Major difference in that attitude!

Warm-Up
1:45 Light Row : 15s Mod. Row
5 Spidey & Reach each side
1:15 light Row : 15s Mod/Fast Row
5 Walkouts
45s light Row : 15s Fast Row
-------------------
2 Rnds
12 Superman Rocks
12 Abmat
12 Banded Good AM
12 Hollow Rocks
--------------
2K Primer
20s Light Row + 10s 2k Pace + 7 sec
20s Light Row + 10s 2k Pace + 3 sec
20s Light Row + 10s 2k Pace
20s Light Row + 10s 2K Pace - 5 sec

REST 3-4 min and GO!!!

2K Row for Time

ODD-OBJECT
3 Rnds (not for time)
5 min Recovery Bike
200m Sled Pull*
*SP should be tough but something you could pull for 400m if you NEEDED to...
Should NOT have to break the walk/pull of the sled during the 200...add or take-off as necessary

Lizzy ~ 8:40 [2:07(30) / 2:11.9(29) / 2:10.7(28) / 2:10.0 (29)]
Z.Wendt ~ 7:25.9 [1:50.8 (28) / 1:51.9 (28) / 1:51.9 (28) / 1:51.3 (31)]
tb ~ 7:15.0 [1:42.3 (28) / 1:51.9 (23) / 1:53.3 (23) / 1:47.5 (26)]

We gave our BEST effort for the day...&...
All PR's!!!
I did not even look at the meters/time till there was 600m left...only checked strokes per minute and tried to remain consistent with the pulls...

NINJA...w/ a BB

New 10 Week Program... BB NINJA... Get better at Gymanastics w/ a BB (Snatch & C&J)...
Plus work on that engine...

Warm-Up
EMOM x 12:
1 - 15 Cal Row
2 - 1 Rnd Strict Cindy
3 - 15 Russian KBS (50/35)
4 - 15 Abmat Sit Ups
------------------
3 Spidey & Reach
10 OHS
3 Walkouts
10 OHS
-----------------
Snatch Grip BB Warm-Up
----------------
SNATCH Baseline
Primer = 5 sets of the following Complex:
Snatch DL
2 Hang Power Snatches
OHS
Snatch Balance
2 sets @ 75#
1 set @ 85#
1 set @ 95#
1 set @ 110#
-----------------
SNATCH
2 @ 55%
2 @ 60%
2 @ 65%
1 @ 67%
1 @ 72%
Then...take 7-10 minutes and work to a HEAVY 1-Rep Snatch...
Set a baseline
----------------
Snatch Deadlift (TEMPO)
On the 2min x 5 sets:
1 Tempo Snatch-Grip DL @ 60%
FULL 20s to go up and down...
5s from floor to knees...5s from knees to extension...5s from ext. back to knees...5s from knees to floor
------------------------
SQUAT
Back Squat
10-8-6-4-2
-----------------------
GYMNASTICS
On the 2 minures for 5 (10 min)
5 STRICT C2B
15 GHD Sit Ups
Max Strict HSPU w/ remaining time
(Score is TOTAL # of Strict HSPU)

Time to Check the O2

This will not be fun to push...but we must!

Warm Up
Mobilize
3m Slow Bike/Row
2 Rnds ~
5 Strict Pull Ups
10 Push Ups
15 OHS (dowel / PVC)
-------------
60s Slow Bike
5 Snatch Grip Stiff-Leg DL
5 S-G DL
45s Mod Bike
5 Snatch Grip Behind Neck Press
5 S-G Push Jerk
5 Hang Muscle Snatch
30s Mod Bike
10 OHS
----------------
OHS
6 x 2 Pausing OHS (2s pause at bottom)
Start at 50% and climb
----------------
Build to working load and then PRIME this...
200m Run
5 OHS
100m Run
2 OHS
~ Think about transitions
-------------------
NANCY (Older HERE)
5 RFT ~
400m Run
15 OHS (95/65)

Z.Wendt ~ 145-155-170-185-205-215 / 13:13
tb ~ 145-155-170-185-205-215 / 14:30 (2:36 / 5:28 (2:52)  / 8:34 (3:06) / 11:30 (2:56) / 14:30 (3:00)

Late again...

TIME... only 24 hours in a day...
And boy can that go fast...

Warm-Up
Mobilize
EMOM x 12:
1 = 40s Bike/Row
2 = 4 Slow Russian BB
3 = 40s Bike/Row
4 = 4 Alt. Spidey & Reach
------------------
12 BB Good AM
9 BB Stiff Leg DL
6 DL
------------------
3 Rnds ~
20 Banded Good AM's
20 Abmat Sit Ups
6 DL (light wt)
---------------
HALF BAD
AMRAP in 18min:
20 DL (155/80)
10 C2B Pull Ups
20 Cal Bike (Row)
10 C2B Pull Ups

Oz ~ 3 rnds + 21 Reps (Row)
Casey ~ 4 Rnds + 1 DL
tb ~ 4 Rnds + 6 DL (Bike)
Rnd Split (Bike time) 3:28 (1:35) / 7:11 (1:39) / 12:03 (1:45) / 17:00 (1:38)
In all you do, do it so as to glorify God!

Caught Up...

Warm Up
15-12-9
Cal Row/Bike
GHD Sit Up
Push Ups
(we did 400m - 250m - 100m Runs instead of Cal)
-----------------------
9-6-3
BB Good AM's
BB Strict Press
Hang Power Clean
Front Squat
--------------------
5 Push Press (light) + 5 Walkouts
5 Push Press (mod) + 3 Walkouts
5 Push Press (mod+) + 1 Walkouts
--------------------
PUSH PRESS
5 x 3 (Climbing)
Work to Heavy, but NOT a new 3 RM...
Actually should be only about 85-90% of last 3 RM if you know it
----------------------
PRIMER
2 Rnds...2nd Rnd should be workout weight
5 Hang Power Cleans
5 Front Squat
5 Push Press
60s Rest
(get a feel for transitions)
-------------------
SKY HOOK
3 RFT ~
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx ~ 95/65

Casey ~ 9:39
Oz ~ 9:05 (65#)
A.Johns ~ 17:00 (Rx)
tb ~ 145-155-165-175-185 / 11:02
1st = 2:51 (19-1+ / 20 / 20)
2nd = 7:01 (5-5-5-4-1+ / +10-6-4+ / +5-5-5-5)
3rd = 11:02 (6-6-6-2+ / +7-7-6 / 20)

Late

This is late...

Warm-Up
2 Rnds
15 Cal Row + 5 Alt Spidey & Reach
12 Cal Row + 5 Walkouts
9 Cal Row + 1 Rnd Strict Cindy
----------------
Snatch BB Warm-Up
----------------
OTM x 8min:
3-Pos. Power Snatch
1 = HHPS
2 = HPS
3 = Power Snatch
Climbing
---------------
COUNTRY MILE
For Time:
1 Mile Run
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Bar-Facing Burpees
20 Power Snatches (115/80)

Casey ~ 14:02 (50 - 30 Burpee Box Jump Overs & 10 PS @115#)
A.Johns ~ 31:27
Plauman ~ 20:15
tb ~ No OTM / 21:39 (8:32 mile / 11:50 WB / 15:10 BJ / 18:48 BFB)

catch-up..

Quickly...

Had to go later on Friday as I had a AM meeting at WIAA...then had to hurry before loading for scrimmage...

Clock did not start so went 4 rnds..

MAX STRICT PULL UPS
-------------
FREE FALL
AMRAP in 20min:
200m Run
20/15 Cal Row
20 KBS (50/35)
20 Wall Ball (20/14)

tb ~ 24 Strict Pull Ups / 4 Rnds of Free Fall...not sure how long...just under 20...

SATURDAY... GREAT TEAM DAY w/ the WENDT Brothers...

SASQUATCH
Team of 3:
250 Clean & Jerks* for Time (30min Timecap)
1-50 = 95#
51-100 = 115#
101-150 = 135#
151-200 = 155#
201-250 = 185#
Beginning at the 0:00 & EVERY 5 min perform:
45 Cal Row + 30 TTB

If you do not finish add 1s to your time for every Rep you DO NOT COMPLETE...

ZW / TW / tb ~ 21 reps of 185# C&J...so officially 30:29... So close and yet so far...

Time to get Big

R/W scrimmage went better than expected for Defense... We are coming along...
Offense looks good, but we will really find out on Friday!

Warm-Up
EMOM x 8min:
1 = 40s Bike
2 = 4 Russian BB + 7 Air Squats
3 = 40s Row
4 = 2 Spidey & Reach each side
REPEAT
------------------
2 Rnds
3 Cossack Squats (ea way)
5 Slow & Deliberate Wall Squats
-------------------
BB Warm-Up
------------------
BIG CLEAN COMPLEX (We have done this HERE)
With a Running Clock, perform 5 Rnds of this beginning every 6 Minutes:
1 Rnd = the following 12 reps:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Now REST remainder of the 6 minutes...
To complete this Rx...the SC is touch and go, but if the overhead position and lowering to shoulders gets sketchy, drop and pick up ASAP...
Grip, Breathing and Stamina here!!!
Climb in wt...
---------------------
ODD-OBJ CONDITIONING
For Time:
600m Run
400m Wreckbag Run (50/35) Sub 30/20# Medball if needed
200m Farmer Carry (50/35)
400m Wreckbag Run
600m Run

Val ~ XX / 14:05
Lizzy ~ 95# /13:03
Z. Wendt ~ 175# / 12:28
tb ~ 185# / 13:28

Welp!

Here we go... CrossFit... Repeatable and tested... Are we better or not?
BTW ~ I passed the Level 2 Certification...so that means that I am now a L-2 CrossFit Trainer...
Not that it means much...but it's cool...

LEAD FOOT is a WOD we have done a few times... Let's find out if we are more in-shape or less...
HERE was past...

Warm-Up
30 Cal LIGHT Row
5 Spidey & Reach (ea)
10 Slow Scap Ret.
20s Sampsoin
------------------
25 Cal Mod Row
5 Walkouts
10 Kip Swings + 1-3 Strict Pull Ups
----------------
20 Cal Fast/Mod Row
5 Burpees
--------------
HSPU TEST
AMRAP in 5min:
Strict HSPU (past test HERE)
---------------
Specific Primer
3 Rnds:
20s Row
5 Burpees
3 REPS*
*Rnd #1 = Chin Over / #2=TTB / #3=C2B
REST 2-3 Min then begin
--------------------
LEAD FOOT
P#1 ~ AMRAP in 4min:
27 Cal Row
27 Burpees
27 C2B
4 MIN REST
P#2 ~ AMRAP in 4min:
21 Cal Row
21 Burpees
21 TTB
4 MIN REST
P#3 ~ AMRAP in 4min:
15 Cal Row
15 Burpees
15 Pull Ups

These guys did Reps at KB SDLHP, Burpees & Mod Pull Ups & Floor TTB
Johns ~ 8 PU / 1+5KB / 1+2Burpees
Mitchell ~ 1+1KB / 1+21KB / 1+4PU
Plawman ~ 1+10KB / 1+10Burpees / 2+ 15KB
REGULARS
Casey ~ 15 C2B (69 Reps) / 19 TTB (61 Reps) / 1 Rnd (45 Reps)
tb ~ 21 HSPU (4-3-3-3-3-2-1-1-1) / 1 Rnd (81 Reps) / 1+5cal (68 Reps) / 1+15cal (60 Reps)
27 Cals = 1:05 / 12-15 C2B
21 Cals = 53s / 5 cals w/ 21s left / TTB = UB
15 Cals = 33s & 2nd rnd was 45s on clock...could not push harder to get to burpees / 9-3-3 Pull Ups

FB Week #2

Here we go... I leave the wt. room and am not back for an hour or more after 7:30...

Warm-Up
400m Run + 5 Spidey & Reach
250m Run + 5 Walkouts
150m Run + 1 Rnd Cindy
--------------------
3 Sets:
5 Wall Squats
15 Banded Good AM
15 Abmat Sit Ups
-------------------
BACK SQUAT
Work up and get a 7-Rep Max!!!
Warming Sets...
7-5-3-3-2-2-1-1
No magic here, just so some sets to warm up, but do not keep doing sets of 7reps!
Work up to a heavy set that you think you can get 7 Reps...then give it a go!!!
--------------------
FRONT RACK REVERSE LUNGE
2 x 20
3min Rest b/t
Use same wt. from last weeks set of 12 if possible...
------------------------
THIN AIR
3 RFT ~
50 D/U
35 Abmat Sit Ups
20/15 Cal Bike

Lizzy ~ 205# / 95# / 9:56 (5D/U + 75 singles each rnd)
Val ~ 135# / 95# / Completed
Z.Wendt ~ 275# / 115# / 9:48 (1:05 / 55s / 45s for bike)
tb ~ 265# / 115# / 9:08 (3:04 / 6:10 / 9:08 ~ Bike = 1:15(18) / 1:05(18) / 58s(19))
The Lord will give strength to His people, the Lord will bless His people with peace!

End of Week...

Got very busy and just no time to get posts done...
Sorry...
Football has been great this week...Could always use more numbers (players)...but the kids we have are ALL-IN...
It should be a fun year...If we play with attitude and intensity, we will be ok...

My mind was just going 1000mph this am...Did all the stuff then got thinking FB and could not even get to the workout (Captain Insano) until 9:30...Basically ran around doing odd-jobs and trying to get back to working out from 7:45-9:30...sheesh...

Warm-Up
2 Rnds ~
3m Light Bike
5 Spidey & Reach (ea)
10 Slow Air Squats
15 Abmat SU
30s Warrior
---------------
3 Rnds
3 Russian BB
3-5 Pausing Front Squats
12 Good AM's
----------------
FRONT SQUAT
Work to 5 RM...
--------------
DEADLIFT
Work to HEAVY (not Max) 10-Rep
--------------
Specific Primer
2 Rnds ~
5 DL
5 Cal Bike
4 DB Reverse Lunge (2 ea)
5 Cal Bike
1-2min Rest b/t
REST 3-4 min then GO...
------------------
CAPTAIN INSANO
3 Rnds For Time:
20 Deadlift (155/105)
15/12 Cal Bike
20 Hanging DB Reverse Step Lunges (50/35)
15/12 Cal Bike

tb ~ 245# / 275# / 14:04
20 UB DL - 1:05 - 20 UB Lunge - 1:00 (4:29)
20 UB DL - 1:00 - 10-6-4 Lunge - 55s (9:30)
15-5 DL - 55s - 18-2 Lunge - 50s (14:04)
Took 15s for transition after each rnd before the DL...Clearing breaths...

Day #1 of the CF Games...

Oh yea...also Day #1 of Football... WAY to early, but that is the way it goes!
This Aug. 1 start is KILLING football in the state of WI!!!

We have been here before... HERE (Feb. 2018)...let's see if we can improve!
CrossFit is good because we have actual DATA that can tell us if we are more fit or less fit...
If it is working or not...Well, really, if WE are working or not!

Warm-UP
Mobilize
500m Light Row...into...
2 sets:
10 GHD Sit Ups
10 Hip Ext.
10 Alt. Spidey & Reach
-----------------
21 Cal Bike/Row
7 Wall Squats
15 Cal Bike/Row
5 Wall Squats
9 Cal Bike/Row
3 Wall Squats
-------------------
Snatch-Grip BB Warm-Up
----------------
SNATCH TECH
5 x 3 Snatch-Grip Strict Press (mod. wt)
5 x 3 S-G Push Jerk (build to Mod. Wt. / work speed)
5 x 2 Pausing OHS (build to Mod wt.)
----------------
SPECIFIC PRIMER
4 Rnds (Building in Wt. on OHS)
7 Cal Row
3 Burpees Over Rower
3 OHS
60s Rest b/t Rnds
REST 3-4 min then...HOT SAUCE!
----------------
HOT SAUCE
P-1 ~ AMRAP in 3min:
21/16 Cal Row
21 Burpees Over Rower
Max Reps OHS in time Remaining (75/55)
~ 3 MIN REST ~
P-2 ~ AMRAP in 3min:
21/16 Cal Row
21 Burpees Over Rower
Max Reps OHS in time Remaining (95/65)
~ 3 MIN REST ~
P-3 ~ AMRAP in 3min:
21/16 Cal Row
21 Burpees Over Rower
Max Reps OHS in time Remaining (115/80)
~ 3 MIN REST ~
P-4 ~ AMRAP in 3min:
21/16 Cal Row
21 Burpees Over Rower
Max Reps OHS in time Remaining (135/95)
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Recovery Bike for 15 Min
2min Slow...1min Mod...Wave this for 5 rnds w/in the 15min

Took some time getting to this...1st day of football had the mind really going in all directions...
This WOD took care of that once I got into it!!!

@ 5am ~ Drake ~ OHS Reps = 8 / 11 / 13 / 9 ... Beat his old scores!!!
tb ~ OHS Reps = 14 / 15 / 16 / 15 (6+9)
P1 Row = 45s / Burpees Completed @ 2:23
P2 Row = 45s / Burpees Completed @ 2:13
P3 Row = 35s / Burpees Completed @ 1:58
P4 Row = 25s / Burpees Completed @ 1:23
Rower was set at 6.5 on Damper! Could Hold 1800-2000 cals/hr pace decently...