BW: 195

Clean & jerk:
1 x 5 x 20 kg
1 x 5 x 30 kg
1 x 5 x 40 kg
1 x 5 x 50 kg
1 x 5 x 60 kg
1 x 3 x 70 kg

50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps

Cut WOD short due to equipment and time restrictions.

Missed over a weeks WODs due to being on the night shift. Hopefully will be back to consistency now that's over with.

BW: 193.8

Sprint 8: 8 x 30 sec @ 18.0 kph
Rest @ 8.0 kph
Total: 2.97 km @ 17 min

Looking back, last sprint was on the 7th with rest at 9.4 kph. I was sucking today and could barely hang on at 8. Hope to ramp back up without too much suffering.

BW: 193.2

Front squats:
1 x 5 x 20 kg
1 x 5 x 60 kg
1 x 3 x 80 kg
1 x 1 x 100 kg
1 x 1 x 105 kg
1 x 1 x 110 kg
1 x 1 x 115 kg
1 x 1 x 120 kg
1 x 1 x 125 kg
1 x 1 x 130 kg

Scaled CF WOD

Push-ups x 10
Pull-ups x 20 (stopped at 10 cuz of lat)
KB swings x 30 @ 25 kg
Sit-ups x 40
Burpees x 50
~ 11 min.

Row x 1000m

BW: 193.2

Karen: 150 wall balls @ 9 kg. ~11 minutes

BW: 193.8

Dead lift:
1 x 5 x 20 kg
1 x 5 x 60 kg
1 x 5 x 100 kg
1 x 5 x 110 kg
1 x 5 x 120 kg
1 x 5 x 130 kg
1 x 5 x 140 kg

Row x 1000m

BW: 193.4

Light workout.

Squats
1 x 5 x 10 kg
1 x 5 x 50 kg
1 x 5 x 60 kg
1 x 5 x 70 kg
1 x 5 x 80 kg
1 x 5 x 90 kg

DB preacher curl
1 x 10 x 10 lbs
1 x 10 x 12 lbs
1 x 10 x 14 lbs

BW: 193.4

Modified filthy fifty. Gym was too busy to do all the exercises.

50 x 24" box jump
50 x 25 kg kettle bell swings
50 x walking lunges
50 x back extensions
50 x 9 kg wall ball
25 x burpees

BW: 192.0

Push jerk
1 x 5 x 20 kg
1 x 5 x 30 kg
1 x 5 x 40 kg
1 x 5 x 50 kg
1 x 3 x 60 kg
1 x 3 x 70 kg
1 x 3 x 80 kg
1 x 1 x 90 kg

Row x 1000m

Sprint 8: 8 x 30 sec @ 18 kph
Rest @ 9.4 kph
Total: 3.22 km @ 17 min

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

11:13, pulled lat muscle on last set of pull-ups so stopped. Would have still been under 12:00. As a comparison, my old PR is 11:03, so relatively happy, especially since (1) I'm older, (2) I haven't been back into CF for a while and (3) I'm at least 10 lbs heavier.