6/14/17

Last day working out at Grassroots CrossFit since I fly back tomorrow. Late-ish bedtime last night meant that getting up at 5:45am wasn’t exactly fun!

We started with back squats doing 3×1@85-90% then 1×3 at 80-85%. I ended up doing:

1×5@135
1×3@185
1×2@225
3×1@245
1×3@215

Then, we jumped into a metcon of:

3 rounds for time:

400m sandbag run
20 T2B
20 Box Jump Over

Time: 14:30

The sandbag run was grueling! Broke up the T2B in 11-9 for the first two rounds then 11-5-4 for the last round.

10/25/16

Warm Up

2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
it-up
Back Extension
Pull-up
Dip

Met Con

Everyday Warrior Individual Event #1

12 min AMRAP:

3 Deadlifts (275#)
3 Box Jump Overs
3 Deadlifts
6 Box Jump Overs….

Box Jump Overs continue to increase by 3.

Result: 197 (30+2)

Met Con

Max Effort 5k Row

Jeremey: 20:08
Charlotte: 24:13

My row could’ve been a good bit faster, but I was destroyed from the Everyday Warrior WOD!

8/23/16

Warm Up

800M Run
5-4-3-2-1
Strict/Kipping Pull Up
Box Jump/over
Goblet/Front Squat

Mobility

  • Front Rack Stretch
  • Hip Stretch
  • Ankle Distraction

WOD

4 Rounds For Time Of:
15 Pull Up
10 Box Jump Over (24/20″)
5 Front Squat (185/125#)

Time: 14:05

This one ate me for lunch. For whatever reason, I kept missing on the 185# cleans. I missed twice on my third round, and I couldn’t land a clean on my last round to save my life. Ended up sitting on a box for quite awhile frustrated during the workout.

Stayed afterwards and hit 6 cleans in a row at 185#.