WOD

Partner WOD – You Go/I Go

AMRAP in 15m of:
10 Goblet Squats @ 70/53# - we did 35#
20m Sled Drag @ 180/115# - we did 90#

7 rounds plus 3

SO MUCH FUN!

WOD

Shoulder Press 5-5-5 / 20-25-30
Push Press 3-3-3-3 / 35-40-45-50
Push Jerk 1-1-1-1-1 / 50-55-60-60-65

Try to increase the weight in the same increment for each of the 12 sets.

WOD

A) 10 min to a moderately heavy set of 3 deadlifts

I ended up with 100 lbs on the bar. A far cry from my previous heavy DLs, but it's a beginning!

B) 15-12-9-6-3 reps for time of:
Deadlifts @ 225/155#
Bar-Facing Burpees

I used 70 lbs for the DLs and did the BFBs as RXd. 11:11

WOD

Helen

3 rounds
Run 400m
21 KB Swings
12 Pullups

26# KB swings - Russian for first two sets, American for last 2/3 of the last set
Ring Rows instead of pullups

12:59

I'm Baaaaaaaaack

First WOD in a while for me. Grand opening WOD at CrossFit Beat in the Safeway Plaza on Baseline/Foothills.

5x5 Back squat (I did LBBS)
45-55-65-75-75-75 Felt good. 75 was definitely a good max weight on this for me. Form started to crack at 75.

3-10 back lunges with bar (35#)

WOD

4 rounds for time:

12 overhead lunges (with barbell) 

12 jumping squats (back squats)

12 behind the head push presses

I used 35# and scaled reps as follows

round 1 - 10

rounds 2, 3 - 8

round 4 - 6 reps

I should've either done a round 5 with 6 reps or just stuck to 8 reps on my last round because I was the first or second person done :(

10:29

My shoulders are en fuego!

WOD

AMRAP 10 minutes

6 squat cleans (55#)

12 pullups (blue bands)

24 double unders

I only did 2 rounds plus 19. I will blame the post-race (Mark's Pike's Peak Marathon) pizza and beer last night.