Warm up: Skipped Road Dynamic Stretches W.O.D.: For Time 10 muscle ups (did attempts and facilitated muscle ups) 100 push press 75libras 1,000 meter row Results: 13:49 Had to wait for rower, I think it was about 1 minute but I did not deduct it from my time.

My diet as of late has not been the best. I hope that with CrossFit and Yoga I have been able to offset some drinking and kryspy creme doughnuts. Here are the results: 15.6% My new goal is 11%-12% It was a very interesting experience. I was in board shorts and went into the back … Continue reading Body Fat Test

James was the coach today Warm up: Skipped rope Dynamic Stretches 5 plate manmakers 10 pull ups 10 push ups 10 overhead squats with pvc W.O.D.: For Time 1,000 meter run 100 push ups 10 squat snatches 135 Results: 17:44 with 20lb weight vest 95lb squat snatches    

James was the trainer today. Warm up: 400 meter run Dynamic Stretches W.O.D.: For Time 5 rounds 20 Pull-ups 30 Kettle bell swings 1.5pood 40 Double unders Results: 25:43 Rx  

I trained at noon so I did the WOD by myself at 11am Warm Up: Skipped Rope Dynamic Stretches W.O.D.: For Time 3 rounds 750 meter row 400 meter run Results: 17:39 Rx plus a 20 pound weight vest  

Ben was the trainer today Warm Up: Skipped Rope Dynamic Stretches W.O.D.: For Time 7 muscle ups 21 dumbbell thrusters 35/25 Results: 10:39 - NOT Rx. Did facilitated muscle ups  

Warm up: Skipped Rope Dynamic Stretches 10 air squats 10 push ups 10 sit ups Twice Buy In: Weighted Ring Rows 5 x 70% 5 x 75% Max x 80% Cash Out: Three rounds for time of: 35/25 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35/25 pound Dumbbell squat snatch, 15 … Continue reading Weighted Ring Rows, Squat Snatches and GHD

Warm up: Skipped ropes - double unders Dynamic Stretches W.O.D.: For Time 7 rounds for time 3 cleans (squat), 204/145 4 ring handstand push-ups Results: 8:54 Not Rx Notes: Had to modify both. Did Power cleans at 185lbs. and band HSPU. Used 1 small and 1 double small band