B Strong...

Warm-Up ~ Mobilize and BB Warm-Up / Burgener WU

Snatchy Snatch
SQUAT SNATCH
A) Perform 1 Squat Snatch EMOM and add 5-10# each minute till you miss (begin around 60%)

B) 5 Sets of 3 touch-n-go (tng) Squat Snatches AFAP (95-135 / 65-95)
(so...15 Squat Snatches, but you MUST let bar go after every 3)

Cleaning Time
SQUAT CLEAN
C) 5 Sets of 2 tng (70-80%), 60s Rest b/t

D) PUSH PRESS 3 x 5, climbing, 2m Rest b/t

20m Easy Bike

Daliege ~ 135# / 2:29 @95# / time to go
Ladick ~ 105# / 1:45 @ 75# / time to go
tb ~ 135-45-55-65-75-85-90(miss) / 1:40 @115# / 185# Sqt Cl / 145-155-165

Work it Out...

Just Keep Moving...

Warm-Up ~
Mobility & Set-Up

Ten Minute #1
AMRAP in 10m:
10 Alt. DB Snatch (50/35)
10 Cal Bike
10 DB Hang Clean & Jerk (50/35)
10 Cal Bike

Ten Minute #2
AMRAP in 10m:
10 DB Clean (50/35)
10 Cal Bike
10 DB OHS (5/side)
10 Cal Bike

Ten Minute #3
AMRAP in 10m:
50' DB Lungewalk (Farmers Carry)
10 Cal Bike
10 DB Box Step Overs
10 Cal Bike

Ladick ~ 2 Rnds + 32 Reps / 2 Rnds + 31 Reps / 1 Rnd
tb ~ 2 Rnds + 23 Reps / 2 Rnds + 32 Reps / 1 Rnd

We did 1 Rnd of #3 due to time to go... possiblly would have gotten 2 rnds, but that last one was TOUGH... Bike after the lunges was SLOWEST of day (1:20)...
MOST Bikes were under 60s, but a few in middle were 1:01-1:05...

20.3 - ReTest

This is DIANE + another 21-15-9... (18.4)

20.3 Retest...
Past HERE
Not including last friday...

Today...

Ladick ~ 7:36 (tie-break @ 7:21)
Daliege ~ 6:28 (tie-break @ 6:10)
tb ~ 3 Reps at 315#... 93 Reps total, w/ tie-break time at 7:30
Was just methodical with 3's on HSPU and it saved me...no burn-out and was able to maintain breathing! Maybe could have pushed the DL a bit more, but it felt good! Needed the rest time for HSPU...

AWESOME work by these two... like 60s faster for them both!!! It was great to watch!!!

20.3...

...is 18.4

REPEAT...

Looked for the video on my youtube, but could not find any 18's...Huh???

Forgot to even check the blog...still have not, but will AFTER typing this.

20.3
For Time:
21-15-9
Deadlift (225/155)
HSPU
directly into...
21-15-9
Deadlift (315/205)
50' Handstand Walk (5' segments)

Scaled ~ 135# + HR Push Ups / 185# + 50' Bearcrawl

Daliege ~ 7:20 (scaled)
Ladick ~ 8:21 (scaled)
tb ~ Rx ~ 88 Reps (7 HSPU)

I can complete the first one...the BIG question, is can I leave enought to get 1 rep at 315# that will be a big separator in the 50-54 age group!

Time...

Friday ~

20.2 Test

Retest on Monday...

tb ~ 15 rnds + 10 reps (520 reps) / 14 Rnds + 20 Reps (worse)

Daliege ~ 22 Rnds +?? / 25 Rnds (850 Reps)

Ladick ~ xx / 25 Rnds + 13 Reps (863 Reps)

Tuesday ~ 

Warm-Up

--------------

3 x 10 Devil's Press (15-30s Rest b/t)

3 x 15 Ring Push Ups (60s Rest b/t)

--------------

AMRAP in 10m:

25' Single-Arm OH Lungewalk (50/35)

10 Alt. DB Power Snatches (50#)

25' Single-Arm OH Lungewalk (other arm)

10 DB Hang Clean & Split Jerk

Ladick ~ 20# DP / Push Ups done / 3 Rnds + 5 C&J (5 away from 4 rnds)

tb ~ 35# DP / Push Ups done / 2 Rnds

One more Day...then Recover!!!

10m GO WOD Warm-Up
BB WU
-----------------------
OH LIFTING
A) OHS 15 Reps AFAP x 2 (185#/130#)
90s Rest b/t
B) CLEAN & JERK 10 Reps AFAP x 2 (115#/85#)
90s Rest b/t
----------------------
BALL JUMP
AMRAP in 5m:
15 Wall Balls (20/14)
10 Box Jumps (24/20)
----------------------
10m Row Cool Down

Daliege ~ A) 10-8 reps at 135 ? / B) 35-35 / 4 Rnds + 16 (1 Box Jump)
Ladick ~ A) ?? - ?? (95#) / B) 75# / 5 Rnds (he was able to do emom!!!
tb ~ A) 1:01 - 0:53 (165#OHS) / B) 31s - 30s / 3 Rnds + 16 Reps (1 Box Jump / WB UB, step-down BJ)

Open Week #2...

Warm-Up ~ 10m GO WOD
--------------------
2 Sets
50 D/U
50' HSWalk (scaled to 10' HS Walk Practice for us)
50 D/U
1:1 Work to Rest b/t sets
----------------------
CLEAN & DEADLIFT
A) Deadlift 3 x 3 (2m Rest b/t)
B) DL 15 Reps AFAP x 2 (225#/155#) 3m Rest b/t
C) 3 Squat Cleans OTM x 5m (185-225 / 130-155)
----------------------
ROW CONDITIONER
6 x 15 Cal Row (60s Rest b/t each / increase Pace each Rnd)

tb ~ 1st set in wt. room, 2nd set in Gymnastics Room / DL 275-295-315 / 37s - 31s (15UB) / 185# OTM! / Did not do the Row

20.1

So...
Friday we did 20.1 (1st Attempt)...
Then Monday... RE-TEST on 20.1...

Here we go...

20.1
10 Rnds for Time (15min Time Cap):
8 Ground 2 Overhead (Rx~95#/65# / Scaled~65#/45#)
10 Bar-Facing Burpees

tb ~
Friday ~ 165 Reps (3 G2O's)
Splits were... 1:15-2:57-4:32-6:11-8:00-9:45-11:37-13:22-14:50
Monday ~ 166 Reps (6 G2O's, but missed 2 BFB on rnd #8)
Splits were... 1:16-2:51-4:28-6:07-7:49-9:38-11:30-13:07*-14:45

Boy oh boy... those Burpees were the end of me... ALL Step-Downs and in the later rounds 7-10 got S-L-O-W!

Daliege ~ Scaled ~
Ladick ~ Scaled ~
AJ ~ Scaled ~

Also a shout out to the Wendt Brothers!!!
T.Wendt ~ 11:29... Holy Cow! That is impressive

Late Start

Late start day, but also a late start to the WOD...
Fixed a belt for a Powerlifter...got a new lever belt...

Quick 6
AMRAP in 6min:
18 Wall Balls
6 DL (225/155)
3 Muscle Ups
2m R
AMRAP in 6min:
10 Thrusters (95#/65#)
10 C2B
25' OH Lungewalks
10 Power Snatches (95/65)
25' OH Lungewalks
--------------------

Ladick ~ 4 rnds (135/ Pull Ups) / 2 + 2 C2B (75# / Lungewalk)
Daliege ~ 3 + 3 DL (pull Ups) / 2 + 1 Thruster (95 / 45 Plate OH Lungewalk)
tb ~ 2 + 18 WB / 1 + 10 Thrusters

8 Minutes

Warm-Up ~ Quick
-------------------
PRESS & PAINFUL PULLING
2 Sets:
50s Max STRICT HSPU
10s to transition
50' HS Walk (AFAP) ~ scaled to 15' of HS Walk Attempt
30 Cal Row (100% effort)
4m Rest
--------------------------
EMOM x 16min (8M Work)
1 = 10 Burpees to 6" target
2 = 10-15 Kipping HSPU
3 = 8-12 Bar Facing Burpees
4 = 60 D/U
*30 second CAP on work effort...STOP at 30s each minute!!!
---------------------------

SL ~ XX / 10 Burpees / 15-20 Push Ups / 10 BFB / 30 each time
tb ~ 5 (3-1-1) & 6 (UB) HSPU / 1:04 & 1:07 30 Cal Rows /
10's Burpees / 9-10-10-10 Kipping HSPU / 8's for BFB / 60 each time... All UB for D/U!

PD Day

Professional Development day at school...
No kids...so that means we sit in lectures and info sessions...
Time to get better...So we start the day getting better!

Warm-Up ~ 
Snatch-Grip BB Warm Up ~ 5-7 reps of each:
Good AM's
Back Squats
Elbows
Shoulder Press
OHS
Stiff-Leg DL
Sotts Press
Burgener WU 3-5 Reps ea
Shrug
Scarecrow
Muscle Snatch
Jump & Land
Snatch Propulsion (Hang Sqt Snatch)
Squat Snatch Build Up in Wt. for Form
---------------------------------------
SQUAT SNATCH (2 Choices)
#1 ~ Beginners / Form Workers
EMOM x 10 ~ 2 Squat Snatches (build in wt.)
#2 ~ Advanced / Good w/ Sqt Snatch Form
15 Squat Snatches AFAP (135#/95# / 4m Cap)
...immediately into...
6m to make 3 Attempts at a HEAVY (1-RM) Single
--------------------------------------
PD COUPLET
21-15-9 for Time:
Front Squat (185/125)
Toes-to-Bar
(10m Cap)

Rickaby ~ #1 - 135# / 7:02(135# from Rack)
Ladick ~ #1 - 95#? / 7:20 (135# from Rack)
Daliege ~ #1 - 135# / 7:37 (135# from floor)
tb ~ #2 - 2:52 - 175/185/185 / 8:09 (165# from floor)
Sqt Snatch ~ 5-3-3-4s / Fr.Sqt - 15-6 / 8-7 / 9UB / All TTB UB

Register for the OPEN HERE
make sure to put CrossFit WR as your affiliate...lets get a little leaderboard going.
Nervous...go Scaled Division!
Just Get In!!! 5 Weeks of some Motivation!!!

Sat WOD

First Saturday WOD for quite a while!

Ethan and I got in at 7am and got going...
Have been following Training Think Tank...
And they do a Throwdown (TD) every Saturday (it seems)...
We did the tttTD20

tttTD20
For Time:
25-20-15-10 Cal Row
16-12-8-4 Burpee Broad Jumps (6'/4')

Ethan ~ 10:19 (w/ 18 Burpee Broad Jumps on Rnd #1...he lost count)
tb ~ 10:58

River Jug...

Gameday w/ SPASH...
Homecoming...
River Jug...
LOTS to play for...Hope we are ready!

STRENGTH
A) Deadlift ~ Work to a Moderate 1 Rep
B) SQUAT CLEAN ~ 10 Reps As Fast As Possible (70% 1-RM)
-----------------------
TESTER
For Time (7m Cap):
8 Bar Muscle Ups (scaled is 8 C2B)
30 Wall Balls (20/14)
20 Box Jumps (24/20)
30 Wall Balls (20/14)
8 Bar Muscle Ups
-----------------------
DB WORK
10 DB Hang Clean & Jerks (50/35)
2m Easy Bike
10 DB Hang Clean & Split Jerks
2m Easy Bike
10 DB Cleans (floor)
2m Easy Bike
10 DB Hanging Split Snatches
2m Easy Bike
10 DB OHS (each arm)

Daliege ~ 255# / 145 - 1:47 (3+singles) / 5:08 (C2B/20-10/--/15-8-7/C2B)
Britt ~ XX / 135 - 1:13 (4+singles) / 4:44 (C2B/30/--/30/C2B)
tb ~ 315# / 185 - 52s (7+singles) / 6:57 (6-2 / 24-6 /--/30/8) / 50's @ 13:07 (all 10's UB)

QUAD-tastic

Warm-Up ~ Go WOD
BB WU
--------------------------
OHS
3 x 3 (2m Rest b/t)
--------------------------
QUADRUPLET
AMRAP in 10m:
10 Thrusters (95/65)
10 C2B
10 OHS (95/65)
10 TTB
----------------------
On Your Hands
3 x 15 HR Push Ups (as fast as possible)
3m Recovery Row between rounds (stay active)

Ladick ~ 115# / 2 Rnds + 10 OHS (110 Reps Total / 75# BB)
tb ~ 195-215-225 / 3 Rnds + 8 Thrusters (128 Reps Total)
UB for all but C2B (HR was spiking after 10 Thrusters, so I needed to break the C2B's...
6-3-3 / 5-3-2 / 5-3-2

Britt (10-3) ~ 3 Rnds + 10 Thrusters (130 Reps Total / 75# BB)

3x4

GOWOD
Burgener WU
----------------
3 Fours
4min AMRAP:
10 DB Power Snatch (50/35)
40 D/U
- 4m REST -
4min AMRAP:
10 DB Thrusters (50/35)
10 Cal Row
- 4min REST -
4min AMRAP:
4 Devils Press
4 Strict HSPU

Gym Strength
Strict L-Sit Pull Ups
Max UB Reps x 3 sets (2m R b/t sets)

Ladick ~(35# DB's) 2 + 30D/U / 2 + 3 Cal / 3 + 2 Press /
Britt ~ 35# DB's) 3 + 10 Snatch / 2 + 4 Cal / 3 + 2 Press /
tb ~ 3 + 14 D/U / 2 + 9 Thrusters / 3 (scaled to 2 Strict HSPU vs. 4) / 11-10-9