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shoulders

2020-08-26

4.18 mile walk Time: 1:07:30 (559 calories, 16:08 average per mile pace) Strength Bench Press 10 x 135 10 x 155 10 x 175 10 x 155 10 x 135

2020-08-25

WOD 21 – 15 – 9 Dumbbell burpee box step overs (45/30) Wall balls (20/14) Double unders Time: 22:28 (35# dumbbell) Previous time was 18:26 on 2014-01-08

2020-08-23

WOD “Deck of Cards” w/ Kat ♦️– kb swings (1.5/1.25 pd) ♠️ – wall balls (20/14) ♥️ – push-ups ♣️ – box jumps (20″) J – 25 double unders Q – 25 sit-ups K – 10 obliques per side (side bends) A – 10 burpees Time: 36:39 (hot and humid)  

2020-08-19

Today marks my 10 year anniversary of doing Crossfit!! WOD “The Chief ” 5 rounds 3 min AMRAP / 1 min rest 3 power cleans (135/95) 6 push-ups 9 air squats Total: 15 rounds + 6 power cleans Rx (1. 3 rds + 30 sec rest 2. 3 rounds + …

2020-08-14

WOD 20 min AMRAP 6 deadlifts (185/125) 12 sit-ups 10 wall balls (20/14) 8 push-ups 100m run Total: 6 rounds + 9 sit-ups (asthma, wheezy, hot day) Cool down: completed 7th round.

2020-08-11

WOD 6 rounds for time 6 – atomic sit-ups (15# plate) 6 – kb swings (1.5 pd) 6 – wall balls (20/14) 6 – push-ups 6 – box jumps (20″) 6 – oblique side bends (35#, 6 per side each round) Time: 15:53

2020-08-08

Warm up: Wash car WOD 8 rounds 5 power cleans (135/95) 25 sit-ups 100m run Time: 16:56 (shoulder to overhead push press 115#)

2020-08-04

WOD 5 rounds 200m row 10 alt. oblique side bends (1.5pd) 10 kb swings (1.5pd) 10 bench press (135#) 10 -> 50 double unders (increase by 10 each round) Time: 23:15

2020-08-02

WOD “Dice” w/ Kat – 24 min AMRAP 1 – deadlift (155/105) 2 – kb swing (1.5/1.0 pd) 3 – box jump (24″) 4 – burpees 5 – sit-ups (x3) 6 – 100m run Total: 33, 9, 25, 25, 24, 7 (round up: 7, 11, 5, 5, 6, 1)