Hit the 9AM class for this little burner:
For time:
50 Burpee Step-ups
75 Russian KB Swings (72#)
100 Walking Lunges
200 Double Unders
100 Walking Lunges
75 Russian KB Swings
50 Burpee Step-ups
Time: 26:44 Rx
Tag: Walking Lunge
2/6/19
This was supposed to be a running workout, but with the amount of snow we were seeing, we ended up subbing for double unders instead:
8 min AMRAP:
50 Double Unders
7 Up Downs
14 SA FRDB Walking Lunges (50#) *Switch hands after 7 reps
*Rest 3 minutes. Repeat.
I ended up getting 4+7 and then 4+11. All of my double unders were unbroken the second round.
11/5/18
3 rounds for time:
25 Pull-ups
100 ft Front Rack Walking Lunge (53’s)
100m Tire Drag
Time: 10:55
I did the first set of pull-ups unbroken and then went 10/10/5 on the other sets. Tire drag…sucked.
9/19/18
I was not happy with my performance today. Handstand walks are frustrating, and the hand lift modification wasn’t working for me.
10 min AMRAP:
15 T2B
50 ft HS walking
Result: – (Scaled to hand raises facing the wall – 50 for 50 ft. I did 30 T2B and maybe 60 hand raises?)
Rest 3 minutes
10 mini AMRAP:
15 DB Bent Over Row (50/35)
50 ft Front Rack Walking Lunge
Result: 3+15 Rx
That second part was a doozy!
6/12/18
Every 4:00 for 5 sets
35ft Dumbbell walking lunge
3 Deadlifts
I went 315# for the deadlifts (should have gone heavier) and 50, 50, 72, 72, 85 for the DBs.
Accessory:
3 Rounds, NOT for time:
10 GHD hip extensions
20 GHD Situps
4/25/18
Filthy Fifty time!
For time:
50 Box jumps (20”)
50 Pull-ups
50 Kettlebell swings (53lbs/35lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/35lbs)
50 Back extensions
50 Wall ball (20lbs/14lbs)
50 Burpees
50 Double unders
Time: 25:06
2/6/18
2 Rounds For Time:
40 Situps
40 Thrusters (50/35)
40 DB Walking Lunge
40 Jumping Air Squats
Jeremey: 31:18 Rx
Whoa…that was probably the toughest WOD I’ve done in a long time. The first set of Thrusters went 8-8 then a bunch of sets of 5. Second set was all 5’s.
12/8/17
Warm Up
2 x
250 M Row
5 Samson Stretch
Hamstring Stretch \/ || /\
15 Banded GM
15 Banded side step
10 Kettle bell swings
10 Lunges
Strength
4×10 – Goodmorning*
*As heavy as possible
Jeremey: 145#
Met Con
3×20 – Weighted Walking Lunge*
*Use Heaviest Goodmorning weight
Jeremey: 145#
11/17/17
Warm Up
2x
250 m Row
6 Samson Stretch
10 KB Swing (2nd Time Heavy)
10 Banded Side Step
Strength
Good Morning – 5×7
I worked up 95, 115, 135 then decided to stay at 145 for all of the sets. Not too tough, but I didn’t feel super confident going up either.
Met Con
400m Walking Lunge
Time: 9:43 Rx
New PR for this. Last time, I was around 13:00. This time, I was at 4:30 through the halfway point. Lost a bit of time on the way home, but still really excited about the time.
11/4/17
Warm Up
2 Rounds…
200m Run/Skip/Shuffle/High Knees/Butt Kicks
15 Passthroughs
Push Up Pyramid
5 Strict Pull Ups
5 Kipping Pull Ups
Met Con
Partner Workout (1 Person Working At a Time):
3 Rounds EACH for reps
0:00-2:00 – 200m Run + Max Effort Double Unders
2:00-3:00 – Max Effort DB/KB Shoulder to Overhead (35/25)
3:00-4:00 – Max Effort Pull Ups
4:00-5:00 – Max Effort DB/KB Front Rack Walking Lunge (35/25)
Char and I were the dynamic duo getting 550 reps in total.
Jeremey's Crossfit Training 