CFR WOD

WOD:

AMRAP in 15 Min:
5 Dumb Bell Push Press (35#)
7 Box Jumps (24″)

Total: 18 Rounds

Work Out B

Warm Up
400m Run
100m Back wards

Squat
135# X 5
155# X 5
185# X 3
205# X 2
235# X 5 X 3

No Press or Power Clean does to shoulder issues.

Met Con

21-15-9
Sumo Deadlift High Pull (95#)
Kettle Bell Swings (53#)
Box Jumps (24″)

Time: 9:27

Football Gone Bad

WOD:

3 Rds:
1 Min Row
1 Min Double Unders
1 Min Dumb Bell Thrusters (30#)
1 Min Push Ups
1 Min Box Jumps (20″)
1 Min Rest

Score: 319

Rx’d for the thrusters was 45#, but there was no way I could do that.

Fight Gone Bad

WOD:
1 Minute Wall Ball (14# @ 10 feet target)
1 Minute Sumo Dead Lift High Pull (75#)
1 Minute Box Jumps (20″ box)
1 Minute Push Press (75#)
1 Minute Row
1 Minute Rest
3 Rounds

Score: 166

This was the first time I have done FGB. It was hard as hell. I really went down on the Wall Ball. My first round was 25, then 12, and then 10. Next time I want to do 17-18 in each round. Actually, I am going to set goals for each station. If I can get 15 at each station I can get a 225. My goal is to break into the 200s. I watched a really good video on CrossFit.com about rowing technique, that has since helped me get my Cals up for FGB. Here is what you do:

1. Start at the 50% in point, so you are half your full extension on the stroke. Pull moderately to get the flywheel going.
2. Your second pull should be from 75% of your full extension of your legs.
3. 10 HARD pulls.
4. Repeat 1
5. Repeat 2
6. 8 Hard Pulls
7. Repeat 1
8. Repeat 2

Continue on till the minute is done. This helps you moderate your work, as well as giving you a goal to look forward to, ie. fewer hard pulls the next cycle.

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