Workout: Fri @ 6am

WOD 1 = 3RM OHS @ 85kg (PR)

WOD 2 = 17:41 5 Rounds Only

  5" deficit HSPU

  1 Rd @ 70kg OHS, 4 Rds @ 60Kg OHS

Workout: Thu @ 6am

WOD 1 = 95kg (1RM)

WOD 2 = 11:23 (RX)

#ALSIceBucketChallenge

Workout: Wed @ 6am

WOD 1: 70kg Hang Clean, 1 MU + 3 SHSPU

WOD 2 = 8:03 (RX)

Workout: Fri @ 5:30am

WOD "Daniel" = 17:30 (RX)

Workout: Thu @ 5:30am

WOD A @ 135lbs

WOD B @ 120lbs Sled Pull

WOD C = 4 Rounds (24kg)

Workout: Tue @ 5:30am

WOD A: 225lbs 1 1/4 Squats

WOD B: 4:55 (RX)

WOD C: 3:38 (RX) Unbroken

WOD D: 135lbs

Cash Out: 3 x 12 45lbs BB Curls

Workout: Mon @ 5:30am

WOD A @ 115lbs

WOD B = 3:30, 3:36, 3:32 (RX)

WOD C = 16 x 3

Workout: Sat @ 9:30am

"Josh" = 7:54 (RX)

WOD 2 (Extra)

  200m Run

  21 Wall Balls

  5 Burpees

  200m Run

  15 Wall Balls

  10 Burpees

  200m Run

  9 Wall Balls

  15 Burpees

Workout: Fri @ 5:30am

WOD A @ 95lbs, 115lbs, 135lbs

WOD B @ 155lbs

WOD C @ 135lbs

Workout: Thu @ 5:30am

Work Double / Triple Unders

WOD B = 18 rds

WOD C @ 75lbs Single Leg

WOD D = 11:23 (RX)

Cash Out = 50 + 3x12 @ 70lbs

Competition: Sun @ 8:30am

WOD 1

1km Run = 3:42

1RM Strict Press = 70kg

2min Row = 608m

1min Bar Facing Burpees = 13

WOD 2 = 5 @ 90kg (RX)

WOD 3 = 10 min time cap

20 HSPU

10 Box Jumps @ 30"

20 C2B

10 Front Squats @ 70kg

20 Toes 2 Bar

10 Front Squats @ 70kg

20 C2B

10 Box Jumps @ 30"

Max Muscle Ups in remaining time

I got 73 reps (3 C2B second round)

Competition: Sat @ 8:30am

CrossFit Richmond

Day 1 - Olympic Lifting

Snatch @ 72kg, 78kg, 84kg (PR)

Clean & Jerk @ 90kg (miss), 90kg, 95kg

Total = 179kg @ 89.9kg BW

  Sinclair Score = 208.27

Workout: Fri @ 6am

Back Squat 5x5RM @ 110kg

WOD = 5 Rounds

  1 min AirDyne

  1 min Double Unders

  1 min Rowing

10m HS Walk = 5

Workout: Thu @ 6pm

Work Snatch Technique

Squat Snatch @ 72kg, 75kg

Work Clean & Jerk technique

C&J @ 80kg, 85kg

10m HS Walk = 6

(5m single effort PR)