043013

am
dumbell press 20kg
light press

pm
toes to bar practice kipping

then-
Barbara
5 rounds for time of
20 pull ups
30 push ups
40 sit ups
50 squats

41:10

suck!!!!!!!!!!!!

042913

am wod

for time
100 reps of
squat
double unders
70 reps of
pull ups
bar dip
40 reps of
burpees
wallball
10 reps of
handstand push ups
muscle up

50:02

mental strength suck

pm wod
smith machine squat
3-3-3-3-2-2-1

120-125-130-135-140-145(1)-145

bad form

then-
power elizabeth
21-15-9 for time of
power clean 70kg
bar dips

9:40
improved with weights

mental still need work.

then-
grace
30 clean and jerk for time
60kg

7:34

*breathless
done

042713

am wod
EMOTM for 3 mins of each weight
3 cleans
60-65-70-75-80
75-70-65-60kg

then-

smith machine squat
5-5-5-5-5
100-105-110-115-120

then-
deadlift
3-3-3
140-150-150

done

pm wod
3 rounds of
10 handstand push ups
10 dumbbell swings 30 kg

then-
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
500m Row
15 Push ups
25 Air Squats

4r+500m+15

done

042613

am wod
15 rounds of
:30 on
:30 off
rope battling

then
3 rounds of
10 hard rope slams
5 burpees

pm skill practice

15 min of muscle up

good progression.
pull ups helped.
go weighted for more efficient

042513

am wod
50 overhead lunges steps 20kg
75 pull ups
75 dips

pm wod
smith machine squat

3-3-3-2-2-1-1

120-125-130-135-137-140-145(f)

3 rounds of 5 at 80kg

then-
incline bench (for press)
5-5-5
70-80-90(3)

3-3-3 (spotted)
90-95-95

then-
ladder up
1-2-3-4-5

90kg cleans
90kg bench press

042413

am wod
rope battles
0:30 on:0:30 off

5 rounds of rope battle
5 rounds of rope slams

10 muscle up

5 rounds of rope battle
5 rounds of rope slam

30 pull ups

done

pm wod
500 rows
25 burpees
25 double db thrusters 20kg
500 rows
50 sit ups
50 double unders
500 rows
10 handstand push ups
10 dumbbell snatch alternative hand
500 rows

27:50

042313

am wod
75 reps of
pull ups
dips

break it down.

042213

am wod
50 reps of
burpees
pull ups
bar dips
goblet squat
anchored sit ups
double unders
db swing 20kg
wall ball 10kg
lunges
db press 20kg

58mins

mental strength stop at double unders.

but good work

pm wod
smith machine squat
5-5-5-5-5

105-110-115-120-125

then-
D.T

5 rounds for time of
12 deadlift 70kg
9 power cleans 70kg
6 push jerk 70kg

25:20

nice, improved,

042113

american football

rain and then simple wod

EMOTM for 5 min
10 hand release pylo push ups

yums

042013

am wod

deadlift
3-3-3-3-3

130-140-150-160-170
bad for @170

then-

bear complex

3 rounds of 7 reps
power cleans to
front squat to
push press to
back squat to
push press

60kg

then-
amrap 10 min of
5 clean and jerk 70kg
5 burpees

3r+3

suck and done

pm wod

100 hand release push ups

then-

Jerry,
for time of
1600m run
2000m row
1600m run

30m flat

run suck

041913

pm wod
smith machine
5-5-5-5-5

100-110-120-125-127.5

then-
10min amrap of
12 deadlift 80kg
3 power cleans n jerk 80kg

then-
3 rounds of
10 bench press 80kg

done

041813

am wod

Four rounds for time of:
Run 400 meters
50 Squats

19:13

pm

30 muscle ups

done

041613

am wod

CINDY
20mins amrap of
5 pull ups
10 push ups
15 squats

15r+5+10+13

done

pm wod
3 rounds of
15 db snatch each hand 20kg
30 push ups
15 db press each hand 20kg
30 push ups

041413

pm wod
2k row

then-
7min amrap
20man makers 17.5kg db
20 lunges steps 25kg

done

041313

am wod
smith machine squat
3-3-3-3-3-3-3

100-105-110-115-120-125-130

then-

EMOTM for 10min of
2x clean and jerk
80kg

take deep breath!

then-
crossfit open 13.4
7min of
3 clean n jerk 60kg
3 toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar
....

3r (36reps)


PM WOd
conditioning
50 pull ups
175m run
50 toes to bar
175m run
50 squats
175m run
50 burpees
175m run
50 dips
175m run

041113

am wod
50 reps for time of
goblet squat 20kg
toes to bAr
pull ups
bar dips
double unders

28:35

at least reach before 30min mark

pm wod
smith machine squat
5-5-5-5-5

105-110-115-120-125

bad rep at 125

then-
deadlift
3-3-3-3

130-140-150-160(f)

5-5-5

130-130-130

then-
bench press spotted
5-5-5-5-5

90-95-105-115(3)-115(2)
done

041013

am wod
CINDY
20mins amrap of
5 pull ups
10 push ups
15 squats

15r+5

bAd.

040813

am wod
50 pull ups
30 toes to bar

pm wod
10min amrap of
5 db snatch 30kg each hand
500m row

2r+5+5+140m

then-

3 rounds of
5 push press db 30kg each hand
10 leg presses

done

040713

pm wod

5 rounds of
400m
20 pull ups
20 bar dips
30 air squat

47:29

then-
EMOTM for 10 min of
even min: 10 pull ups
odd min: 10 push ups

done

040413

am wod
75 pull ups
75 bar dips

pm wod
3 rounds for time of
35double unders
20 burpees
400m run

18:40

done

020413

pm wod

smith machine squat
5-5-5-5-5

100-105-110-115-120

bad form at 120kg

then-
bench press
10-10-10-5-5-5(spotted)

80-85-90(9)-100-110-120

THEN-
EMOTM for 10 min
2x clean and jerk 70kg

then-
10 clean and jerk 70kg
as fast as possible

3:36

040113

am wod
5 rounds of
10pull ups
10 push ups

pm wod
amrap 10 min of
15 squats
20 double unders
25 db swings

3r+15+30+3

then-
amrap 7 mins of
5 db press each hand
10 push ups
15 squats

4r

then-
50 toes to bAr

done