2019-09-01 Workout

CrossFit WOD

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans


255 Reps

Subbed 9 ft wall-ball instead of 10 ft. because of ceiling height.

MovementRound 1Round 2Round 3
Wall-ball shots201513
Med-ball sit-ups201516
Hang power clean201517

2019-01-07 Workout


CrossFit WOD

**Substituted V-Ups for GHD

*Used 35lb kettlebells (qty 2)
**Substituted V-Ups for GHD

21-15-9 reps for time of:

*Dumbbell clean and jerks
Strict pull-ups
**GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs

Weight: 184.2lbs
Time: 14:57

Notes: First not “run” workout of the year and since beginning Ideal Protein Diet on October 21, 2018.