Lawn Chair 12/21

Folded

5 Rounds

20 Thrusters (95#)

15 Burpee Pull-ups

20 Sumo Dead Lift High Pull (95#)

Time 40:21

Clearing my head 12/20

Went for a run to clear my head. My Fitness is now my Therapy.

RUN for 43:00 Min

Keeping my head up 12/19

I am so happy to have my fitness to fall back on to keep me positive

I did the Crossfit K-Town 12 Days of Christmas work out good times had by all

Start at the run after each exercise is complete and rotate until all exercises are complete. The run will be done 12 times, Thrusters 11 and so on.

1 Run around Building with 50# Kettle bell

2 rep Kettle bell Thuster (2x 50#)

3 rep Double Unders

4 rep Burpees

5 rep Sit-ups

6 rep Kettle bell Push press (2 x 50#)

7 rep Sumo Dead Lift (50#)

8 rep Kettle bell swings (50#)

9 rep Box step ups (24in)

10 rep Mountain climbers

11 rep Kettle bell squats (50#)

12 rep Squat jumps (45#)

Time Over 35 Min I was sand bagging

It is what it is 12/18

Life is what it is and right now it sucks

WOD Kelly done @ Crossfit K-Town again great staff letting me program my own pain.

Complete for time

50, 40, 30, 20, 10 Reps

Double Unders

GHD Sit-ups (I know it calls for regular sit-up but i like to punish my self)

Time 11:23

Two a day 12/17

Checked out another CF box again great people great facility.

WOD @ Crossfit K town

Kettel bell FRAN

21, 15, 9

Thrusters 50# KB x2

Pull-ups

Time 7:03

WOD @ Crossfit Knoxville

Josh

21 Over head squats (95#)

42 Pull-ups

15 Over head squats

30 Pull-ups

9 Over head squats

18 Pull-ups

Time 8:55

My Therapy 12/16

WOD : Tabata

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Dead Lift (135#)

Med Ball Slams (12#) Therapy

Reps Who cares I just needed to work out some issues.

Training on the road 12/15

Visiting my family in Tennessee. Found an excellent facility good trainers and they smoked my ass.

WOD Complete for time

Row 1000 Meters

21, 15, 9 reps of the following

Pull-ups

Kettle bell snatch (55#)

Dumb bell squat cleans (2 x 40#) NO FUN

Row 1000 Meters

Time: 28:30 of pain

Turkish get-ups 12/12

The WOD: 5 rounds

10 Over head squats 95#

10 burpee pull-ups

5l/5r Turkish get ups 55#

Time: 23:13 old time 24:54

Army Strong 12/11

WOD 5 Rounds

10L/10R Kettle bell snatch (55#)

15 Ring Push-ups

20 Knees to Elbows

Time 18:30 I am Army Strong

fight Gone Bad (modified) 12/10

Had to modify this a bit my C-2 went Tango Uniform

Three Rounds

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) NO JOY Modify with Pull-ups

REST 1 MIN

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score 306 Replaced the row with pull-ups

12/8

WOD AMRAP 20 Min

10 reps Sumo Dead lift (95#)

10/10 Russian Twist (20#)

10 Burpees

Rounds 9 +10 Sumo, 10/10 russian twist

10 rounds 20:41

Back Squats 12/07

WOD 5 Rounds

Row 500 Meters

10 reps Back Squat (Body Weight 205#)

Time 18:28

Back Home 12/06

Welcome home to me this was supposed to be easy it wasn't

WOD 21, 15, 9 Reps

Dead lift (225#)

Ring Dips

Box Jumps (24 inch)

Knees to elbows

Time 12:18 then trow up in your mouth