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Sunday 2016.04.24

Level 2
Social Sunday
With A Partner, Alternating Rounds —
AMRAP in 30 Minutes:
5 Pull-Ups
10 KB Swings, 53/35#
15 Squats
400m Run

One partner completes a full round while the other rests.

10+15, with Derek and Rooney

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Saturday 2016.04.23

Level 2
Heroes & Sheroes
“TK”
AMRAP in 20 Minutes:
8 Strict Pull-Ups
8 Box Jumps, 36/30″
12 Kettlebell Swings, 2/1.5 pood

4 rounds with 4 chin-ups per round.

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Thursday 2016.04.21

Level 2
Metcon
“The Chief”
5 Rounds For Reps —
AMRAP in 3 Minutes:
– 3 Power Cleans, 135#
– 6 Push-Ups
– 9 Squats
Rest 1 Minute

16 full rounds + 28 loose change reps.

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Wednesday 2016.04.20

Level 2
Strength
Pause Front Squat (8 x 3)
3 second eccentric, 3 second pause

83, 93, 103, 113, 118, 123, 128, 133.

Metcon
Tabata Sprints
8 Rounds for Reps:
20 Seconds Sprint
10 Seconds Rest

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Sunday 2016.04.17

Dawn Jog, Holbox Island

20 mins @ 12 min pace

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Friday 2016.04.15

El Cuyo Dawn

For Time:
400 Walking Lunges

12:41.

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Tuesday 2016.04.12

Hotel Gym Workout

Warm-Up
5 Rounds:
2 Turkish Get-Ups, each arm, 45# BB
1 Segmented Wall Walk

Strength
Deadlift 5×3

135, 185, 205, 205, 205, 205, 185

Metcon
5 Rounds:
400m Run
10 KB Swings

Around 15 mins. Treadmill @ 10kmph/0.5%

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Monday 2016.04.11

Vacation WOD @ Bahia CrossFit

Warm-Up
1.6 mile jog. Thanks, Emily.

Gymnastics
5 Rounds:
1 Ring Pull-Up Negative, 15-second
1 Ring Dip Negative, 15-second

Holy nausea.

Metcon
21-18-15-12-9 Reps For Time:
Overhead Squat, 75#
Hang Power Clean, 75#

10:27. 30 second break after every set devoted to hunching over on the ground trying not to throw up. Thanks, Emily!

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Saturday 2016.04.09

Vacation WOD @ Bahia CrossFit

Partner WOD with Margaret and Trisha!
For Time:
100 Calorie Row
100 Deadlifts, 95#
80 Calorie Row
80 Hang Power Cleans
60 Calorie Row
60 Front Squats
40 Calorie Row
40 Push Jerks
20 Calorie Row
20 Clusters

I did a lot of hang power cleans and a lot of rowing. Margaret did a lot of front squats and clusters. Trisha picked up all of our slack.

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Friday 2016.04.08

Vacation WOD @ Bahia CrossFit

Warm Up
75 Bar-Facing Burpees

Strength
Front Squat
45×5, 95×5, 105×5, 115×5, 125×5.

No shoes!

Metcon
EMOM for 10 minutes:
Odd – 10 Thrusters, 65#
Even – 10 GHD Sit-Ups

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