Five rounds for time of: Hang squat clean 135/85 pounds, 10 reps Handstand push-ups 10 reps

Buy In: Front Squats 65% of max x 5 75 % of max x5 85% of max x max reps Cash Out: 8 rounds for time of: 9 Pull Ups 9 Ring Dips  

Had a chance to do a WOD at my friend Megan's box in Miami It was the sectional #2 Dead lift

Before and after pictures I came in runner up in the men and was given $50 back from my entry fee and 1 month membership free!!  

Des was the trainer Warm Up: Skip Rope Dynamics 10 Push ups 10 Squats 10 Kettle bell swings W.O.D. CrossFit Total Back Squat 1RM (135, 205 - failed 245; failed 230) Shoulder Press 1RM (75, 95, 115 - failed 135) Deadlift 1RM (135, 205, 255 - failed at 285) Results: 575 Total pounds

Jeff was the trainer today. Warm Up: Skip rope - using my speed rope 🙂 Dynamic Stretches Group Warm Up Practiced Power Clean in stages set up bar then 10 burpees W.O.D.: For Time Power clean 95/65 21 reps Run 800 meters Power clean 15 reps Run 800 meters Power clean 9 reps Cleans are … Continue reading Day 37 – CrossFit (Rx’d)

Nate was the trainer today. There was a lot of people this Sunday AM. Warm Up: Skip Rope Dynamic Stretches Practice with Kettle Bell (35lb.) the Sumo Deadlift then High Pull W.O.D.: Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo Dead Lift High Pulls: 95/65 pounds, 21 reps … Continue reading Day 36 – CrossFit (Sunday)

Nathan was the trainer and I worked out with Sung and Andre Wam Up: Skip Rope Dynamic Stretches Buy In: Back Squats 35% of max x 5 reps 45% of max x 5 55% of max x 5 Instead of during the warm up, I practiced squatting using the column. Sung and Nathan pointed out … Continue reading Day 35 – CrossFit