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WOD “Deck of Cards” w/ Kat ♦️- push-ups ♠️ – strict press (75/55) ♥️ – air squats ♣️ – box jumps (24″/20″) J – db snatch (5 @ 25# each arm) or 10 kb swings (53#) Q – 25 double unders K – 25 sit-ups A – 100m run Time: …

Strength 5 x 3 Deadlifts 225, 255, 275, 255, 225 3 x 10 db curls (25#) 5 x 10 GHD 50 push-ups Time: ~0:45:00

Warm-up 10 cal Echo Bike 10 KB deadlifts (light) 10 banded pull-aparts 10 air squats 5 inchworms + push-up Strength Barbell Back Squat: 4 sets of 5 @ moderate weight (build across sets, stop before grind) Strict Press: 3 sets of 5 @ moderate weight Total: back squat: 135, 155, …

2.22 mile walk w/ Kat Time: 37:24 (16:49 average pace per mile, 274 calories, 95 bpm) WOD 14 min AMRAP 12 sumo deadlifts (75/55) 10 push press (75/55) 8 t2b 100m run Total: 5 rounds 50 push-ups box squats 5 x 3 cossack squat (30#) 3 x 6 per side …

WOD 5 rounds 50m farmer carry (35#) 12 push-ups 10 step-ups w/ db (25#) 8 db thrusters (30#) 6 GHD sit-ups 4 pull-ups 2 OSBD (70#) Time: 21:35

WOD 20 minutes “Dice” w/ Kat 1 – side bends per side (53#) 2 – K2E / sit-up x 3 3 – box jumps 4 – (1-3) 50m farmer carry (35# db) | (4-6) 50m run 5 – kb swing (53#) 6 – hammer curl per arm (30# db) 50 …

Warm-up 2 rounds 500m row 25 push-ups Crossfit Total 1 rep max Back Squat 1 rep max Shoulder press 1 rep max Deadlift *3 lifts per movement Total: 335 dl, 225 bs, 125 sp = 685 *previously 2014-04-21 where I have pr. WOD “Annie” w/ some variation 50 – 40 …

WOD 12 movements / 31 reps each 31 db bench press (35/25) 31 air squats 31 db skull crushers (30/25) 31 sit-ups 31 db bent over row (per arm) (35/25) 31 box jumps (24/20) 31 db push press (30/20) 31 lunges (per leg) 31 db side bends (per side) (35/25) …

WOD 5 min AMRAP 5 push-ups 10 air squats 1 min rest 5 min AMRAP 5 kb swings (1.25 pd) 10 k2e 1 min rest 5 min AMRAP 5 wall balls 50m farmer carry (30# db each arm) Total: 1) 9 rounds + 3 air squats, 2) 5 rounds + …

WOD 5 rounds 5 deadlifts (185#) 10 push-ups 20 sit-ups 30 double unders Time: 12:31