Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Practice SLIPS for 20 minutes.
Results
All lifts done at 135lbs
2019-08-14 Workout
2019-07-23 Workout
CrossFit Hero WOD “DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Results
Time: 18:19
2019-05-15 Workout
4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
♀ 35-lb. dumbbell ♂ 50-lb. dumbbell
Results
Time: 14:56
2019-04-22 Workout
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
Results
301 Reps
Subbed 9 ft wall-ball instead of 10 ft. because of ceiling height.
| Movement | Round 1 | Round 2 | Round 3 |
| Wall Balls | 26 | 23 | 22 |
| Sumo Deadlift High Pulls | 24 | 14 | 18 |
| Box Jumps | 17 | 16 | 16 |
| Push Press | 30 | 27 | 25 |
| Row | 17 | 13 | 13 |
| Rest |
2019-03-28 Workout
5 rounds for time of:
Lunge 30 feet
15 pull-ups
30 push-ups
Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.
Results
Time: 18:23
2019-01-26 Workout
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
Results
256 Reps
| Movement | Round 1 | Round 2 | Round 3 |
| Wall Balls | 25 | 20 | 18 |
| Sumo Deadlift High Pulls | 20 | 19 | 13 |
| Box Jumps | 16 | 11 | 13 |
| Push Press | 28 | 20 | 23 |
| Row | 10 | 9 | 11 |
| Rest |
