oh look a crossfitta making no gains and injuring himself

dis is breaking news every1

mirin hard

GOOD JOB LEAVING OUT THE REST OF THE QUOTE TAYRAWR

[QUOTE=BoneYard,Dec 9 2013 09:08pm]Medicine balls haha.. And not often. the 10lb difference between 20 and 30 is unreal.

The skill and strength levels vary. It's possible to still do the workout, but just scale it as need be.[


Yea ik whatcha mean

Tuesday, December 10th 2013
7:00pm
WOD

A) Just a warmup, finish within 7-10min.
3 rounds
2 rope climbs
15m Handstand walk
30second L sit

B ) 5 sets, warmup to minimum weight used in C.
Push press + Jerk. Warmed up to 135lbs

C) 4 Set's for time, increasing weight each set.
6 Power cleans
60 seconds rest
8 Shoulder to Over head
60 seconds rest.
135lbs, 145lbs, 155lbs, 165lbs.
12:10 i think? Don't actually remember the time

D) 3 rounds for time.
10 burpees
10 Hand stand pushups
10 30' box jumps
3 minute rest
9:47

Friday, December 13th 2013
10:00am
WOD

Fight Gone Bad
3 rounds
Wall Balls 20lbs
Sumo Deadlifts 75lbs
Box jumps 20'
Push Press 75lbs
Row for calories
1 minute each movement, no rest in between
1 minute rest after the row.

Got 271 today. Way short of what i wanted, but i bombed on the Pushpress and row.

Friday, December 13th 2013
3:00am
WOD

A) 20 minutes work up to heavy snatch, working on form etc,

B ) 15 minutes work up to heavy clean and jerk. Went up to 205.

C) 3 rounds
6 Deadlifts @ 275lbs
20 seconds rest
Max Strict handstand pushups
3minute rest.
got 14, 11, 11 on the handstand pushups

Not bad

Monday, December 16th 2013
6:00am
WOD

A quick stretch and row

"13.3" Open Workout
The 3rd workout from the open last year. In the open it's a 12minute As many reps as possible of
150 Wallballs
90 Double Unders
30 Muscle ups

We just did it for time instead.
If it was open format, i would gave completed up to 7 muscle ups after the 12 minutes, but then i slowed down a lot and took my time for last 20 or so.

Ended up just over 30 minutes, ( Over 20 minutes for the 30 muscle ups.. :x)

This post was edited by BoneYard on Dec 16 2013 08:37am

Damn that looks like a bitch what did u do the wall balls at? 30 muscle ups? Damn ur a beast

Just over 7, which isn't really quick but going all in is dumb since you have 30 muscle ups to do right afterwards.. but the top guys in the world could complete this sub 11 minutes.

Tuesady, December 17th 2013
5:00pm
WOD
PR DAY!
A) Front squats Old Pr was 285lbs ( My numbers were slighlty wrong, i didn't feel like doing the math for it so i just increased by 20lbs until my max. etc etc )
3 reps @ 70% 205lbs
2 reps @ 80% 235lbs
1 rep @ 90% 255lbs
1 rep @ 95% 275lbs
1 rep @ 100% 285lbs ( Felt easy )
1 rep @ 105% 295lbs ( Hit it for a 10lb PR)
1 rep @ Whatever. 305lbs ( Hit it for a 20lb PR) =)

B ) Work up to 80-90% max Full Clean. Went up to 205, coulda went higher for sure cause 205 felt a bit easy
Then 1 rep OTMOM for 5 minutes

C) 3 rounds for time
350m row
15 toe to bar
20 30lb Wallballs
2 minute rest.

13:40

This post was edited by BoneYard on Dec 18 2013 10:11am