1-17-25

F3 workout

1min max push ups

44 ub

1min max sit ups

34 ub

Partner wod

100 kb goblet squats 35#

200 kb Russian twist

200 kb sit ups

Partner: Eric

Crossfit

Wod

Open 19.3

10min cap

200 ft single db overhead walking lunge 50#

50 single db box step ups, 24"

50 strict hspu

200 ft hs walks

Timecap: finished 12 hspu as 3, 2, 2, 1,1,1,1,1.

Lunges no problem. Bjo 25 ub each hand.

At timecard stopped hspu and went to hs walks. Awful today. Did 200 ft then 38 push ups. Finished at 21:17.

1-15-25

Back rack reverse lunges

5x10

Bb

95

115

135

135

10min emom in same minute

5 bar facing burpees

5 clean and jerk 135#

I did 8 sets within time.

9th set i completed 1 clean and jerk at cap. Just kept going and finished 10th round at 10:59.

1-12-25

Leg day

3 sets

12 banded landmine rdl w 3 sec negative, green band

Into

16 walking lunges

Front squat

20 light mummy 55#

5 bottom half into 5 full x3 75#

Same 95#

10 heavtbw 3 sec negative 115#

20 drop 20% last weight 95#

3 sets

15 banded kneeling dbl kb front rack hip thrusts w 3 sec negative,  green band w 35# kbs

Wod

10 cal ski

15 burpees

10 cal ski 

Rest 1 min

20 cal bike

15 burpees

20cal bike

Rest 1min

30 cal.ski

15 burpees

30cal ski

Time: 12:45

1-10-25

40min cap

10 rounds

3 wallwalks

30 DUs

400m row

3 squat snatch 75#

Time: 36:09

Rowed 1:50-1:57.

DUs broke 1x on 2 sets.

Snatch all ub. Rx was 135 but working my way back from back tweak.

1-8-25

Accumulate 4min sandbag standing hold

100#

4min ub

Every 3min for 3 rounds

20cal bike

Max Russian kbs 53#

Rest 1min

Rest 4min total after 3rd round

On the 15min:

Every 2min for 3 rounds

15cal bike

Max wallball 20#

Rest 1min

Total kbs: 156 as 56, 50, 50 in sets of 25

Total wb: 60 as 20s in sets of 10.

1-3-25

Leg day with Connor

Back squat

5x10 

135

Stayed light cuz 1st time since back tweak.

Pendulum squat

5x10

25 for 2 sets

45 for 3 sets

Bulgarian split squats

4x10 bodyweight

Leg extensions

5x10 with 160

Leg curls

5x10 with 90

Banded box step ups

3x10 each leg, black band, 24"

1-1-25

Rochester YMCA workout

Lots of foam rolling and stretching

5x10 banded box step ups 20" w black band

6x10 NKT transverse abdominus activation

Airdyne 

10 min

30 sec 50 rpm

30 sec 70 rpm

217 cals

1 min deadhang

TRX planks

The Tank sled pulls via backpedal 

5x down and back 25 yards