Dec 31 Workout

Deadlift De-Load

5 @ 40% - 135 lbs

5 @ 50% - 145 lbs

5 @ 60% - 155 lbs

Fitness

For time = 15:53

50 wallballs @ 16 lbs

25 dumbbell push jerks @ 30 lbs

200 single unders

25 dumbbell push jerks @ 30 lbs

50 wallballs @ 16 lbs

Coach Radz

Performance

5 rounds = 18:08

7 squat clean @ 75 lbs

9 bar-facing burpees

11 toes to bar

Dec 29 Workout

Partner WOD

8 min to find 3RM front squat = 145 lbs

3 @ 145 lbs

Kelly S did 110 lbs.

Rest 5 min

18 min AMRAP = 2 + 354

21 toes to bar

18 clean and jerk @ 75 lbs

15 partner burpees

2x200m run relay

Finished 300m of the run.  Partnered with Kelly S.  

The Boss

Performance

For time = 26:11

750m row

75 single unders

50 box jumps @ 24"

27 power cleans @ 8 lbs

50 cal assault

75 single unders

750m row

12 Days of Christmas

Performance

For time = 36:07

100m run

2 single-arm dumbbell snatch @ 45 lbs

3 pike pushups

4 pullups

5 shoulder to overhead @ 95 lbs

6 hang power cleans @ 95 lbs

7 front squats @ 95 lbs

8 deadlifts @ 95 lbs

9 burpees

10 wallballs @ 16 lbs

11 toes to bar

12 d-ball/sandball/sandbag clean

**Like the song the "12 Days of Christmas", complete each exercise n ascending order then work back down to 1, adding one exercise per round.  Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc - all the way to 12-11-10-9-8-7-6-5-4-3-2-1 - for a total of 364 reps.

I only finished Day 10.  The timecap was 35:00.

Dec 23 Workout

Performance

Total time = 39:53

3 rounds:

500m run

21 kettlebell swings @ 53 lbs

7 strict pullups

Immediately into

3 rounds:

500m row

15 thrusters @ 75 lbs

5 bar dips

Dec 16 Workout

Endurance

Every 4:00 for 32:00 = 3:32

200m run

10 burpees

15 squats

10 cal assault

After the second round, I failed time.  At the 32:00 mark, I completed 7 + 4 rounds.  I finished the whole workout at 37:28.

Dec 8 Workout

Team Crossfit

3 rounds = 26:59

14-12-10 rope walks
21 cal row
28 medball situps @ 14 lbs
14 clean and jerks @ 75 lbs

*At 3-2-1-Go, each athlete starts at a different station.  The team cannot rotate movements until each athlete has completed their reps/movement.   A round is complete once all 4 athletes have done all 4 movements.

Teamed with Coach Emily, Coach Nicole, and Jeremy A.

Dec 6 Workout

Endurance

Tempo row intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1 min rest
1 min all  out (record 5k time) = 1:42

Rest 3 min

Tempo assault  intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1:30 min rest
:30 all out (record rpm) = 86

Rest 3 min

For time = 7:03
400m  run
15 burpees
200m run
10 burpees
100m run
5 burpees

Dec 5 Workout

Fitness

20 min AMRAP = 4 + 105
75 single unders
15 dumbbell deadlifts @ 30 lbs
10 dumbbell hang power cleans @ 30 lbs
5 dumbbell front squats @ 30 lbs
20 plank shoulder taps

Coach Gilly

Performance

10 min AMRAP = 4 + 16

3 clean @ 75 lbs

6 toes to bar

9 pike pushups

50 single unders

Did worse than last year (5 + 4) but I think I was doing pike pushups from the floor.  This year I was doing them from a 20" box.  Also, I was doing hang power cleans.  I think they were supposed to be from the floor. 

Dec 1 Workout

Team Crossfit

Modified WOD due to a two-person team. 

10 bar pullovers
40 hip taps
75 cal assault
Total rounds = 2+6
75' bear crawl
75' walking lunges @ 30 lbs
20 devils press @ 30 lbs

Teamed with Jason.  First time doing the devils press.  Also, Jason did all of the bar pullovers as I didn't want to swing upside down.  I did a majority of the hip taps.