WOD – 1-16-18

Crossfit Elect…

Strength………………..
1st EMOM for 5 min…
1 power clean + 2 Push press
#155
2nd EMOM for 5 min…
1 power clean + 2 push jerk
#175
3rd EMOM for 5 min…
1 power clean + 2 split jerks
#175

Metcon…………………..
For Time:
50 assault bike cals
40 wallball ab mat situps
30 clean and jerks @ #115

9:30

WOD – 1-10-18

Crossfit Elect…

Strength
Start at 60% of max push press and build each set for 5 sets
1 Hip squat clean
1 push press
1 low hang squat clean
1 push jerk
1 squat clean
1 split jerk

Finished with #185 Pretty sure that was a PR for a hip clean

20 min cap
For time
750 meter row
150 singles
21 hang power cleans 95
21 push ups
500 meter row
100 singles
15 Hang power cleans
15 push ups
250 meter row
50 singles
9 Hang power cleans
9 push ups

16:53

Post metcon….

Find heavy 5 Front Squat
95
115
135
155
185
205

WOD – 1-8-18

Crossfit Elect…

Strength
6×3
Hang squat snatch
95, 115, 125, 135

AMRAP 3:
12/9 Calorie Ski
12 Power Snatches (75/55)
Rest 3:00
AMRAP 3:
12/9 Calorie Ski
8 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
12/9 Calorie Ski
4 Power Snatches (115/75)

49, 41, 34 for each round….124 total

Post metcon…

Find heavy 5 back squat
95
135
185
205
225

WOD 1-4-18

Floyd Farms

Warmup
5min at a fast walking pace on treadmill
then 5 min @ 85% pace

10:00 .68 mile

Row for cals
10 strokes hard
10 at 500-600 cal/hr pace
20 strokes hard
20 at 500-600 cal/hr pace and so on for each section below
30/30
40/40
50/50
40/40
30/30
20/20
10/10

Time: 23:58
500 strokes
5020 meters
283 cals

WOD 1-3-18

Crossfit Elect

Front squat
Find a heavy 5 then do 3 x 5 at that weight…focus on exploding from the bottom
worked with #215

Full hang cleans
6 x 3
95, 95, 125, 125, 135, 135

2 rounds with 20 min time cap
35 cal assault bike
35 deadlifts #135
35 ab mat situps
35 24″ box step overs
35 wallballs #14

1 round and all abmats on round 2

WOD -1-2-18

Here we go for 2018. After a month of being slack and not lifting or doing anything really I have decided to do crossfit for the next 8 weeks while I cut some weight. Im working on getting down to the 94k weight class.
Following RPDiet for now so we will see how it goes.

Crossfit Elect…
Crossfit 7s
24min amrap
7 pushups
7 thrusters #95
7 knee raises
7 power cleans at #95
7 burpees
7 kbs @ #53
7 pull ups

4 rounds even…will retest this in 8 weeks.

WOD – 12-5-17

Floyd Farms – Old Man Strong – Cycle 1 – 4 weeks Week 1

TUESDAY WEIGHT USED
Muscle Clean 70% x 5 x 5 140
Clean and Jerk (full) 70% x 5 x 3 165
Bench Press 40% x 5, 45% x 5, 55% x 3, 65% x 5, 75% x 5, 85% x 5+ 100, 110, 135, 160, 185, 210(6)
Hip Extensions (Flex those glutes!) 4 x 10 135
Knee Raises 3 x 15