Bike, HSPU, Cleans, Muscle Ups, Pullups, Deadlift

06/05/14

Bike 6 miles

21-15-9 reps of:
Handstand Pushup
Hang Cleans (135)
Muscle Ups/Pullups (switched to pullups 2nd round)
Deadlift (225)

Bike 6 miles

W1 Row & W2 "JJ" (Squat Clean & Paralette HSPU), Arms

03/11/14

Workout 1
Row 3k

Workout 2
"JJ" hero wod - www.crossfit.com
Squat Clean (185) 1
Paralette Handstand Pushup x 10
Squat Clean (185) 2
Paralette Handstand Pushup x 9
Squat Clean (185) 3
Paralette Handstand Pushup x 8
Squat Clean (185) 4
Paralette Handstand Pushup x 7
Squat Clean (185) 5
Paralette Handstand Pushup x 6
Squat Clean (185) 6
Paralette Handstand Pushup x 5
Squat Clean (185) 7
Paralette Handstand Pushup x 4
Squat Clean (185) 8
Paralette Handstand Pushup x 3
Squat Clean (185) 9
Paralette Handstand Pushup x 2
Squat Clean (185) 10
Paralette Handstand Pushup x 1
---
LF Machine Curls 4 x 15
LF Chest Press 3 x 15
Incline DB Curls 4 x 12
Cable Press Down 4 x 12
Single Arm Cable Curl 4 x 10
Rope Press 4 x 10

Double Unders, Push Press, Pullups, Deadlift, Muscle Up, HSPU, Ring Dip, Situp

12/17/13

Double Unders x 50
Push Press (95) x 21
Pullups x 21
Double Unders x 50
Push Press (95) x 15
Pullups x 15
Double Unders x 50
Push Press x 9
Pullups x 9
Double Unders x 50
(12:14)

3 rounds of:
Dead Lift (185) x 5
Bar Muscle Ups x 5
DL (185) x 5
Handstand Pushup x 10
DL (185) x 5
Ring Dips x 15
DL (185) x 5
Situps x 20
DL (185) x 5

W1: PU, HSW, BC & W2: BJ, WBS, T, PP, HSPU, RD, PU, JP, T2B, GHDSU

10/17/13

Workout 1
Pullups x 60
Handstand Walk 150'
Bear Crawl 200'

Workout 2
Box Jumps 24" x 60
Wall Ball Shots (20) x 60
Thruster (75) x 60
Push  Press (75) x 60
Handstand Pushup x 60
Ring DIps x 60
Pull Ups x 60
Jumping Pullups x 60
Toes 2 Bar x 60
GHD Situps x 45

W1: Gymnastics & W2: Back

12/14/12

workout 1:
Ring Muscle Ups (assisted) 20
Ring Pullups x 10, 10, 10
Ring Dips x 10, 10, 10
L-Sit x 30s, 20s, 10s, 15, 15, 15, 15
HSPU 15, 10, 12
Pullups 20, 15, 12

workout 2:
Deadlift (45) 10, (135) 10, (225) 12, (275) 10, 10
Barbell Row (135) 15, (155) 10, 10
Close Grip Pull Down (140) 13, (160) 12, (180) 10, (120) 16
Straight Pull Down (70) 10, 10, 10
Rear Shrug (110) 12, 12, (120) 12, 12
Nautilus Shrug (90) 12, 12, (140) 12, 12

Weighted Pullups, OLY's and 5 Rounds of Body Weight

11/30/12

Weighted Pullups (50) 3, (60) 3, (70) 3, (80) 3, (90) 3
Body Weight (200) and my toe touched the ground for a split second on the 3rd rep of the last set.
These were also done on a wide diameter pullup bar.

Snatch (45) 4, (65) 4, (95) 4, (115) 4, (135) 10
Jerk (135) x 4 (alternate feet)
Clean to Push Press (155) 2, (175) 2, (205) 2, 2
SOTS Press (45) 12, (65) 10, (75) 10, (85) 10

5 Rounds of:
HSPU x 10
Pullups x 10
Situps x 10

Crossfit WOD 02/07/12

02/07/12

Burpees x 70
Situps x 60
Kettle Bell Swing (25) x 50
Pullups x 40
HSPU x 30
26:42 - Time was almost too slow to post. I blame the heat!

Biceps Curl (45) x 100

Run, Shoulders & Calves

07/03/12

Run early morning. Ring Dips & Pullups x 30 each.
Temperature has been in the hundreds, brutal heat!

Warmup, Jump Rope 5 minutes
HSPU x 40
DB Press (80) 15, 12, (70) 12
Upright Row (95) 15, 12, 10
Side Raise (25) 15, 13, 10
Rear Cable Fly (17.5) 15, 15, 15

Smith Calf Raise (160) 20, 20, 20, 20
Seated Raise (200) 12, 15, 15, 15

Workout 1: Upper Body & Workout 2: Shoulders

06/26/12

Workout 1: Upper

Bench Press (135) 25
Deadlift (95) 20, (105) 15, (135) 10
Superset with Crunch x 25
Curl & Press (45) 10
superset with Crunch x 25
Rope Pulleys x 6
Thrusters (95) 10
Battle Ropes 45 seconds
Chinups x 10
Ring Dips x 10
Pullups x 10

Workout 2: Shoulders

HSPU x 15, 7, 5, 5
Military Press (135) 18, 12, (95) 5, (135) 10
Upright Row (95) 20, 15, 10
Side Raise (25) 20, 15, 10
Rear DB Fly (20) 10, 10, 10, 10
Face Pull (52.5) 12, 12, 12