Eyeball

Tuesday Jul 11 2017


Smooth is fast and fast is smooth.
Have a fine Tuesday.
1.) Every 3 minutes for 15 minutes 5 Cleans, add load each round
note: reset for each clean
2.) Eyeball
10 rounds
10 cal Assault Bike
15 Wallballs 20/14lb
10 Toes to Bar
*3.) 3 rounds
40m Handstand Walk
25 GHD Sit-ups
note: begin at GHD and return
*4.) 5 rounds
30 Second Plank Hold
30 Second Side Plank
30 Second Plank Hold
30 Second Side Plank (opposite side)
rest 2 minutes
*5.) CrossFit HQ WOD 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
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95-125 cleans
Rx wb and assault bike, toes to barish (working on stringing), cleans 85-120#, 50 ring rows and 50 ring dips, plank etc, wall walks and ghds
93 wb, granite games workout 2
Up to 175# clean x5
RX wallballs and assault bike, lying T2B. Power cleans 65-105#. Wall walks and GHDs, planks, 50 ring rows, 50 ring dips.
Finally stringing T2b together Spent a lot of time waiting for a bike because I don't know how to use the air dyne 🤷🏼‍♀️ cleans 115-175
5 rds + 2cal
14 lb wb, toes to chin (clean shaven). 155# cleans.
6 rds + 4 cals
5 DL ^200# (90%)
5 rds + 11 wb
245 4/5 twice.
GG Workout 5 rds +15
HS walk and GHD extra credit
Clean 220 wod either 5+7 t2b or 6+7
7+10 ttb (had to use 25# wb and start on wb)
205 all rounds
4 rnds rx
C ^115#. EC planks
up to 205 clean 5 + 6 cal
4 + 4 ttb
up to 165 cleans
7+7 cal (15min cap)
Clean: 185-195-205-215-225
5 + 3reps
135, 155, 185, 195, 205 for two
4 rounds, rx except T2B swings
75-110 5x5 cleans
4 or 5 rounds... not really sure
Cleans ^85#
5+ 5 cals rx
Cleans 75-115#
3 rounds + 11 WB
Worked on the T2B. Up to 115# for cleans
4 rounds RX
65-85-105-115-125(135 1Rm)
4 rds + 8 wb
cleans to 215#
5 rounds ✔️
Cleans ✔️ HS walk and med ball SU extra cred ✔️
6 rds + 1wb
75-115 ( 4@115, failed #5) EC: wall walks & ghds and plank holds (3rds ... ran out of time. 😬)
5+10 cals rx
Cleans up to 135#
5 + 5 t2b (almost touching bar)
Cleans ^ 120#...all EC on board
5 + 3 cals // 135# clean
22:11 10+rds 🙄 airdyne/air squats/strict press 35#
cleans ^75#
5 rounds
125# x 5
5+15 WB @ cap
Up to 215# X 5 225# for fun,felt good.
7 rds + 3 WB
Cleans to 225#
6 rds + 15 Wb (15 min cap) / v-ups for t2b and 25# wb
215# x5 in rd 4 then stopped due to forearm cramps
6 mile run w 20lbs vest time 1:02hrs
6 rds Rx. Cleans up to 235
So much sweat
85-120 clean. 4 +8cal bike, 12#wb.
Mobility and skill work due to pain and pressure in the lateral portion of my left knee from the trail run injury on 4/2/17.
Bar MU - 1,2,3,(3,1),(4,1) / 5x20 strict GHDSUs wearing 10# in my weight vest / Strict parallette HSPU practice - 8 total and got a double as well / OSMS Green Bay Bullfrogs Baseball Game!
65-95 clean/4rds + 10 cal RX
5 rds plus 15 wallballs (started with wall ball)
165-265 cleans
5 + 15 wb, worked on t2b kip
Cleans ^130#, ec planks
1. Back squat 8x4 @170 2. 4 rounds: 20 front rack lunges, 15 back squats, 10 OHS (65#).
4 R + thru 8/15 WB
Scl'd w/ 15 Airdyne Cals/#10 WB. PCleans: a) 65-105 (& a total mess!), b) Cleans for patience thru 2nd pull. #65 (better I think. JTP?) EC: Plankapalooza.
5 + 10cal at home
225 power cleans - nursing a tender wrist
6 rds + 1 T2B Rx
135-155-175-195-225 (88% 1RM)
Not quite 4
185#
Finished @ 20:24 used 25lb wallball
Hq wod in sub 5