Training

OHS

2-2-2-2-2

165,195,225,245 x 1,255 x 1 New PR!!!

AMRAP in 15 mins

5 Deadlift 275#

15 KB Swings 70#

200 M Sprint

RXD I got 5 completed rounds!

Training

Snatch

2-2-2-2-2

135,155,165,175,185 New Pr 200# Hell Yeah!!!!

Muscle Snatch

3-3-3

75,85,95

Snatch Push Press

2-2-2-2-2

165,195,225,245 x 1,255 x 1 New PR!!!

3 Rounds

1 min stations

Rope Climbs

Tire Flips

Sled Pulls 225#

Sledge Hammer on Tire 16# Sledge

Farmer's Carry 55#

Training

Power Clean

3-3-3-3-3

205,225,245,255,265 New PR 3RM!

5 Rounds

5 Front Squat 135#

15 Ball Slams 25#

100m Sandbag Sprint 35#

RXD My time 8:29

Training

Pic: Me setting a New Pr 310# on Front Squat! HEAVY!

Strength

Front Squat

2-2-2-2-2

185,205,225,275,305,310 New Pr!

Press

3-3-3

135,155,165

Metcon:

Amrap in 12 mins

7 KB Swings 70#

7 SDLHP 115#

10 Push Ups (New Standard)

7 Full Rounds and 7 KB Swings

Training

The group that took on the 300 spartan challenge this weekend at my box!

Strength

Deadlift

1-1-1-1-1

275,365,455,455,455

Strict Pull Ups

3 x Max Reps

Metcon:

5 Rounds

5 Power Cleans

20 Double Unders

My time 5:25 I used 185#

Training

Opera

Strength

DeadLift 15 x 1 65% of 1 RM (30 sec rest )

Hand Stand Holds 3 x Max time ( 2 min rest )

6 Rounds

3 HSPU

5 OHS

( Go as HEAVY as you can )

7 Strict Pull ups

9 GHD Situps

After the 3rd round, take a 2 min break then do rounds 4-6

I used 135# for OHS everything was unbroken!!

Training

Pic: Calli and I with our Coaches at the CrossFit Football Cert!

Strength

Squat 5 RM

My 5RM 315#

Bench 5 RM

My 5RM 235#

5 Rounds

Hang Power Snatch @ 95#

10 Ring Dips

10 Abmat situps

250M Row

My time 13:06 RXD everything Unbroken!!!!