6/28/16

Back squat

5x4 at 82.5%

245

For time:

60 wb

60 ring push up

2k row

Time: 13:57

Wb UB

Rpu in 6s (4:00)

Row in 7:47

6/25/16

3 rounds

Airdyne 3min at 

30on 75%

30off 50%

100 dus

40 push ups

Time: 21:52

Push ups 10s for 1st, 10,10,5,5,3,2,3,2 for 2nd, 8 then 3,2

Dus broke 4x each. Last set was 51, 47

Did 80 more push ups

50 normal grip 10,10,10,10,4,3,3

30 close grip 10,10,5,3,2

6/24/16

Warm up

3 rounds

40 ft handstand walk

10bb good morning

3rd hs walk UB

5min emom

6 DL at 70%

305

Wod

Run:

800x2

3 min rest

400x4

2 min rest

200x6

1min rest

3:12, 3:03

1:32, 1:37, 1:35, 1:35

:38, :38, :39, :38, :37, :32

Wod 2

30 cal row

5 rope climb 

Rest 60sec

24

4

18

3

12 

2

6

1

Total time: 12:59

6/23/16

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%

95 for 3 sets

115 for 3 sets
 
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%

165 for 2 reps each set

C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)  

Finished 10 set, all UB except 10 was 5,5. Got 3 reps into 11.
 
2.  Conditioning
5 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

Time: 11:15

All UB but moved slow and rested a lot in transition.

6/21/16

Back squat

4x5 at 72.5%

215

Kelly on the rower 

5 rft

500m row

30 wallball 20#

30 box jump 24"

Time: 27:28

All UB 

6/18/16 CFN vs CFV Throwdown

Crossfit Northlake vs Vitality Throwdown

Teams of 2

Partner: Jason Reutter

Event 1:

1000m row

15-12-9

Thruster 135

Pull up

50 dus

Grace

Time: 11:12

I did 1000 row in PR 3:14 as 1:37 pace

Grace was awful, 22 singles

Floating Event;

100cal assault bike

Time: 1:48

2nd overall 

Event 2: 

3min cap

Clean ladder of 5-4-3-2-1 each

Powerclean

Squat clean 

1 Jerk

Of 135,155,185,205,225

Time: 1:24

Event 3: 

13min cap

70 kbs 70#

60 wb

50 Bj overs 24"

40 t2b

30 slamball 50#

20 squat jump to target

10m handstand walk

Time: 9:04

We were 5th overall

Northlake won.

6/16/16

8min emom

1 squat clean 185

18min Amrap

1min front plank

3 tgu ea arm 44#

30 side plank ea

Total: 3+2 tgu ea