Buddy Carry/Pullup/KB Swing/OH Walking Lunge

Servabo Fidem WOD
Today’s workout is done in honor of Adam Young, a Raleigh Police Officer who was shot in the line of duty. The money raised from this fundraiser will help Adam and his family, who are struggling to make ends meet while Adam is healing from his injuries. Adam is a member of CrossFit RDU, and CrossFit affiliates around the Triangle are participating in this WOD today to show support for our fellow CrossFitter.

400m buddy carry
100 pullups
100 box jumps (24")
100 KB swings (1.5 pood)
100 overhead walking lunges (each leg is 1 rep, 45lbs plate)
400m buddy carry

The WOD is done with a partner. You may divide the reps up between you and a your partner however you want, but you have to finish all 100 reps before moving on to the next exercise

22:16?
This was hard. Here are some pictures!

Rest Day

Deadlift + Wall Ball/Box Jump/Weighted Pullup

Strength
Wendler 5/3/1: Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
Durability:
40 Unbroken Wall Balls (Athlete chooses weight)

REST 3 mins.

Skill/Coordination:
3 x 5 Box Jumps (Athlete jumps from the bottom of the squat position)

REST 3 mins.

Strength:
Weighted Chin-Ups (Establish a 1RM)

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Strength
5 at some weight
3 at some heavier weight
3 at 325lbs

WOD
20lbs wall, lots of no-reps

Highest jump was 35"

80lbs chin up (strict) - PR

Rest Day

Press + TGU/Burpee/Double Under

Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
12 min AMRAP:
6 Turkish Get Ups
12 Burpees
24 Double Unders

4 rounds + 2 TGUs, ~40lbs KB
Stupid

Back Squat + Run/Sledge/Box Jump/Double Under

Strength
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

5 at 180lbs
3 at 205
6 at 230

WOD
“I Want to Be Your Sledgehammer”
3 Rounds for Time:
Run 400 meters
20 Sledgehammers
10 Box Jumps (24/20″)
30 Double Unders

9:19
This was originally written 10-20-30 but this is how it went because there were a lot of people in the class.

Strength/Skills
Weighted chin-ups, 40lbs 5-4-5-3 or something
Butterfly practice
Chest to bar practice

Thrusters/Pullups (Open 12.5)

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


87 reps

Skills
Frisbee

Rest Day

Resy Day

Handstands + Run/Squats/Situps

Buy In
Handstand Walks

Just practiced free-standing handstands. Had one or two good ones.

WOD
For Time:
Run 400 meters
50 Squats
10 Situps
Run 400 meters
40 Squats
20 Situps
Run 400 meters
30 Squats
30 Situps
Run 400 meters
20 Squats
40 Situps
Run 400 meters
10 Squats
50 Situps

16:12
This hurt

Cash Out
Mobility Work – Lacrosse Ball

I mostly used the roller but did a bit with the ball.

M/F/S - 2/2/3

Press + Ground to Overhead

Strength
Wendler 5/3/1: Press
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
“Spring Into a Snatch!”
For Time:
6,000lbs Ground-to-Overhead
Athlete determines the load and number of reps. For example, you can snatch 60 pounds 100 times, or you can clean and jerk 155lbs 39 times. Choose a weight you can handle using proper technique.

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Strength
3 at 80lbs
3 at 90lbs
6 at 100lbs

WOD
7:32 at 65lbs
Some power snatches, mostly clean and jerk. Hands were the limiting factor, mostly.

M/F/S - 1/1/2

Back Squat + Front Squat/Burpee Box Jump

Strength
Wendler 5/3/1: Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
5 Rounds for Time:
5 Front Squats (135/95lb)
5 Burpee Box Jumps (24/20″)

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Strength
3 at 170
3 at 195
9 at 220

Probably had one more but it seemed like a good place to stop.

WOD
4:12
Unbroken, painful, fun.

Skills
Strict chest to bar pullups
Handstand pushups
Turkish Getups (1 per arm)- left arm is really pretty doable now

M/F/S - 2/2/4

Rest Day

Snatch Clinic

Snatch clinic today at my gym. Hit... some amount of weight. 95 power snatch felt really good, needed to warm up more for the full snatches. Sore as hell today anyway, so it wasn't so easy to move fast.

My new wrist wraps (Velcro was really starting to go on my old ones) came in the mail and I did some HSPUs.

I might be talking myself into trying out for Ring next year...

Squat/Row/Pullups/Situps/Pushups

Tabata This!
Squat
Row
Pullups
Situps
Pushups

8 rounds of 20 seconds of work followed by 10 second rest.
1 minute between movements

20 squat
6 calories
8 pullups
11 situps
8 pushups

53 total

Deadlift + Wall ball/Double Under/Muscle up (Open 12.4)

Wendler deadlift, cycle 3, week 1
5 at 225
5 at 265
5 at 295

Open 12.4
AMRAP 12 mins
150 wall ball (20lbs., 10ft target)
90 double unders
30 muscle ups

150 wall ball + 24 double unders
I suck really bad at wall ball. I failed a lot of reps. Oh well I guess.

Practiced some muscle ups.

M/F/S - 4/4/5

Press + Row

Cycle 3 – Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 75lbs
5 at 85lbs
6 at 95lbs

Easy row, no foot straps, 800m.

Body composition testing.

M/F/S - 3/3/6

Backsquat + Deadlift/HSPU

Strength
Cycle 3 – Wendler 5/3/1: Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 165lbs
5 at 190lbs
10 at 215lbs

WOD
5 Rounds for Time:
10 Deadlifts (225/155lb)
5 HSPUs (handstand pushups)

6:22

Gonna pay for this one.

M/F/S - 2/1/2

TGUs + Run/Double Unders + Man Makers

Buy In
Goal Work (8 minutes)

Turkish getups
3 per side with the 18kg
Bottom up getup with 25(R) and 20(L)

WOD
3 Rounds for Time:
400 meter SPRINT
40 consecutive double unders
Rest 1 minute between each round

9:45 (7:45 working)

Rest 5 minutes, then:

Cash Out
10 Manmakers for time (athlete chooses weight)

2:37, 25lbs DBs

Then I did
10 ring dips (strict)
Max rep ring dips - 18
Max rep ring dips - 12

M/F/S - 1/2/2

Press + Ab Wheel/Bridges

5x3 shoulder press, 100lbs

4 rounds:
15 ab wheels, rest 1 min
glute-ham bridges - 15 both legs, 10 each leg (other extended), 10 both, rest 45s

Turkish Get-ups
Finally got a Turkish get-up with my left arm with the 1.5pood!
Did a couple with each arm.

Rest Day

Some Stuff + Push ups/Pistols/Sit-ups/KB Swings

Pre-workout
Pistols
Pistol box jumps (16")
Turkish Getups 35lbs, 3 per arm
Shoulder touches against wall
Press to headstand
Frog stand to head stand

Workout
For time:
21-15-9
Push ups
Pistols (alternating legs, each leg is 1 rep)
Sit-ups (ab mat, unanchored)
KB Swings 1.5 pood

10:44

Post Workout
Ring dips
Iron cross progressions
Toes to bar

M/F/S - 1/3/4

Deadlift + Box jump/Push press/Toe to bar (Open 12.3)

Strength
5-5-5 Deadlift
40-50-60% or something

5 at 135
5 at 170
5 at 200

WOD
18 minute AMRAP
15 box jumps, pause at full extension on top of box
12 shoulder to overhead, 115lbs
9 toes to bar, heels must break plane of bar between reps

6 rounds + 4 box jumps
This was really really hard and it didn't go well at all.

M/F/S - 4/4/3?

Cleans + Thursters/Pullups/Double Unders

Strength
Cleans
4×2 (sets x reps)

155-160-165-175(F)-170(F)

155, 160 and 165 were squat clean PRs and squat clean double (2 reps consecutively) PRs.

WOD
3 Rounds for Time:
12 Thrusters (95/65lb)
12 Chest-to-Bar Pullups
30 Double Unders
*Rest 3 minutes between each round

9:43 (3:43 working time). Thrusters and pullups unbroken.

M/F/S - 2/2/2

Rest Day

Back Squat + Front squat/Shoulder to Overhead/Double Unders

Strength
Wendler 5/3/1: Back Squat
5 @ 40%
5 @ 50%
5 @ 60%

5 at 95lbs
5 at 115lbs
5 at 135lbs

WOD
5 Rounds for Time:
5 Front Squats (135/95 lbs)
3 Shoulder-to-Overhead (135/95 lbs)
50 Double Unders

8:10 at 125lbs

M/F/S - 3/4/2

Rest Day

Clean Clinic

Clean clinic at my gym today. Recorded my last couple lifts.

Power clean 155lbs (tied PR, done this a few times now
Power clean PR 165lbs

I'll also update a post from last week with a couple snatch videos.

Snatches (Open WOD 12.2)

Open WOD 12.2
10 minute AMRAP
30 snatches 75lbs
30 snatches 135lbs
30 snatches 165lbs
As many snatches as possible, 210lbs

31 reps!
Stood up with 135 right before the time expired. Video

Did a couple strict muscle ups.

Press + Burpee/Squat Clean/Front Squat + Snatches

Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

5 at 90lbs (oops)
3 at 90lbs
5 at 100lbs

WOD
12 minute EMOM (Every Minute on the Minute):
5 Burpees
1 Squat Clean (135/95)
3 Front Squats

Scaled to 115, probably unnecessarily, was (my coaches) worried about the Open workout tomorrow, I guess. Pretty easy.

Cash Out
Snatch work- 120lbs power snatch (PR)