Balls Out

Monday Jan 22 2018


Couple things going in to this week:
-2018 Aurora BayCare Ice Bowl is 13 days away. Please if you're planning on competing get signed up soon
-Youth Weightlifting Performance Program begins on Monday Feb 5. Click on Programs Tab to find all info
-We have been selected to host the Wisconsin State Weightlifting Championships in April 14th. 
-Angela and I are hosting an Italian 4 Course Dinner and wine Pairing next Monday at 6pm at Angelina Restaurant. Night full of food, laughter, wine and best of all our very own Angela hosting! $100 per person with approx 60% of ticket cost going to American Red Cross. Sign Up is on the cork board in the gym or contact me about more details
Lots of stuff upcoming, not to mention the CrossFit Open is right around the corner so exciting times to make us forget about cold!
Have a great Monday!
1.) In 7 minutes:
10 Clean @ 135/95lb 
8 Clean @ 185/135lb 
6 Clean @ 225/155lb  
4 Clean @ 275/185lb 
2 Clean @ 315/215lb  
Max Effort Bar Facing Burpees
note: clean however you wish
2.) Balls Out
20 minute AMRAP
50 Medball Abmat Sit-ups 20/14lb
50 Medball Cleans 20/14lb
50 Medball Walking Lunge 20/14lb
note: hold the ball however you wish for the lunge
*3.) Every 2 minutes for 10 minutes 3 Front Squat @ approx 80%
*4.) 5 rounds
20m Right Arm Overhead Dumbbell Carry 50/35lb
10 Right Arm Dumbbell Overhead Squat 50/35lb
20m Left Arm Overhead Dumbbell Carry 50/35lb
10 Left Arm Dumbbell Overhead Squat 50/35lb
*5.) 5-4-3-2-1
Legless Rope Climb
Deficit Handstand Push-up 3 x 45/ 2 x 45
*6.) 5 x 30 cal Row, rest 1:1
*7.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*8.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy
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Troy Foley269d

Aw man, burpees... 😩

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95/105/125/145/(1/2)@155
2 + 10mb cleans rx
65-75-85-105- 1 @ 115 and 1@125 (all power) 9 bfb Thanks for the push Lowney!
2+6 MB cleans RX
85, 95, 105, 115, 125 and then a PC PR @135 cuz JT said so. No BFB :)
A close miss at 215#, next time!
assault bike, DHSPU,C2B,RMU.
2+46 sit ups
20 bfb. 75/85/95/105/115
2/4 @ 275 (2 fails)
1+ 20 walking lunges
A couple rounds of talking and yawning
65, 85, 105 125, 135 + 4 BF burpees
(135, 155, 185, 205, 225) +16 burpees; 2 rds + 33 mbc; front squats 4 sets 225, 1 set 245
2 rds + 2 cleans
95/135/155/185/215 all reps complete right at cap.
4/4 cleans @ 185#
115/135/155/185 | PC 1-3, SC 4 | timed out | 2 + 3SU @ 25# WB
Assault bike fun
Mobility. Gymnastics
Rest day after a small injury maybe the week. 🤦‍♂️😡
This doesn’t define me
1 clean at 195 (PR!!), 2+31WL
DHSPU (ab mat 45+10s), LRC (Pulls), DB OHS + Carry = done
2 + 17 situps 16#
185 x 4, fail at 215#
2+18 cleans
2 fails @ 185#; HS walks with Greg
2+31 mbc 10#
Step up instead of lunge. 65/75/85/95/105# 3bfb.
135/155/185 then no beuno at 205, 2+27 wbc
Row 1:15,1:12, 1:13,1:09, 1:03 I'm weak but working on it
2 rounds + 26 cleans
135/155/185 and then 4 @ 205# EC- legless ropes and reg HSPU’s
2+30 MBC
10# WB, 65-85-95-105-120 clean ladder, finished at1:30 remaining, 16 BFB *maybe should've tried going heavier?
2 rounds
Cleans ^115, 4 burpees. Front squat EC
Had lots of time for 175# clean but it wasn’t happening..
1 rd and 5 lunges
95/135/155/185/215 and 3 burpees
3+30Situps
Snatched women’s Rx weights due to fresh ink. Finished 2@205 +5 burpees
2+ 9 mb cleans
65-75-95-115-135, 8 bfb
3+ 28 sit-ups
95-105-125-145 then hit 1 clean @ 155# ; Front Squat 150#
2 + 13 sit ups
85/105/125/140/150 + 7 burpees...legless rope climbs and strict HSPU, FS 170#
2 + 33 situps RX
1 BFB after 155# (55-75-95-115-155)
2 + 40 wallballs
up to 185 x 2 but failed all 6 attempts.
Calculus Homework
Up to 4 cleans at 175
95/135/155/175. Moved around for 20:00. FS 175/185. RMU.
65-85-95-105 - 1 rep @115 ( failed 1)
2 rounds + 25 cleans RX FS #105
2rds + 10 cleans
10 @135, 8@155, 6@185, HS walks with Buntin
2/4 cleans at 165# (95,135, 155, 165, etc.)
2+15 lunges. 165# FS. DB EC.
2+26 situps
2 BFB after 185#
2 R + 11 MBC**
**scl'd w/ 50 MBPCl + 50 air Sq & no wgt lunges. Cln Ladder: 75/85/95/105/115 f×2 > 10 BFB. MWOD knee therapy.
2 rounds + 1 clean
75-95-115-125-145 Learned better technique for rope climb and my first HSPU with a kip :) thanks to Jim and Lauren!
2 + 24 WL
95/105/125/145/175. Couldn’t stand up with 175 the second time as time expired
2 rds + 5 WL
6 burpees (135-185-205-225-245)