The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running and chinups.
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Peta is thinking damn those sandbags... hehehe
I'd say she's thinking something along the lines of "this is all your fault Omar" :)
Warm up
Bench Press to 165 x 5 (felt good)
AMRAP in 14mins of:
400m run
15 chinups (sub ring rows)
Result: 5 + run
I love running in the morning!
6am (Day2)
Bench Press to 180 x 4 (PR)

AMRAP in 14min of
400m run
15 chinups

4 Rounds + run + 10 ... fun....
Daily Squat
1 x 135, 225, 315, 345

Press 5RM
70, 95, 105, 115, 125, 135

WOD: AMRAP in 15 mintures of:
400 m run
15 chinups (all unbroken)
Score: 5 rounds + run 7 chinups

Happy with my runs today. Was even able to push a little harder on the last one.
Nice work 7am!
AM: Hot Tub/Stretch. CFWUx2. 1st Position Snatch practice. Cleans 146x1. Squats 185x1. AMRAP in 8 minutes of: 30 Squats + 3 Strict Chinups - 8 Rounds + 3 Squats. Light day. :)


EMOM in 10 mins: first snatch position 45x2

EMOM in 10 mins: hang cleans & Jerk 65x2

Squats 135x2, 155x2, 165x2, 175x2

WOD: Amrap 12 mins: (had to be back to work)
50 DU
15 chinups

4 rounds + 54
Warm up

Squats to 155x2. Have to get out of my head for frig sakes!!!

AMRAP in 15 mins of:
100 singles
15 jumping chin ups

Did 3 rounds + 104.

Great work nooners!!
Have a great day!!
Squats (x5) to 125lb.
Felt fine. Need to start pushing myself on my squats. Was very impressed with the way Adam worked at his today - nice work mate! :-)

AMRAP in 15 min of
400m run
15 jumping chinups

5 rounds

Happy with this!
What I'm really thinking is "get that camara outta my face Jodi!" ;-) Next time, I know just to give her a big smile instead!
Quick WU, squats 195# felt not bad, WOD: 3+run. hahahha Jodi was picking on Adam Ridgewell, I told Adam they call it tough love, I told him you to hug it out....
CF warm up(modified)
Snatch 95x1x3.
Clean and Jerk 145x1x3.
Front Squat 195x1.
AMRAP in 15 mins of:
400m run
15 ringrows

I felt pretty good today even after racing on Sunday..low back just a little tight from all the roots!
Teach Hot Yoga flow tonight 50mins.
Squats (Deload 5r@60%) PM 375

15 min AMRAP
400m run
15 pullups

5 + run + 9 pullups
Clean & Jerks

AMRAP in 15
400m run
15 chinups
total: 4
Daily front squat to 215lbs
Daily back squat to 260lbs.
Amrap in 15min
400m run
15 chinups
3 rnds + run +2 chinups.
Really felt heavy tonight running. Squats felt good and chinups. running is of the devil...
Nice work tonight crew!
CFWU x 2
Squats to 135 x 5 Nice work Shannon & Nicole!
AMRAP in 15 minutes of
400m Run
15 Chin Ups (sub ring rows)
5 rounds + run
That felt better than I expected after a 2 week hiatus.
Good work 6ers!
Squats to 135 X5 -Nice work Shannon & Nicole
AMRAP in 15 min of
400m Run
15 Ring Rows
5 rds. plus run
Felt better than expected after 2 week hiatus
Good work 6ers!
OK I give up - 2 attempts at posting and neither appeared
Guess I must learn to be more patient :)
6:30PM: 60 minutes of mobility, clean 305x1x3, clean 285x2x2, front squat 355x1x3. Solid day considering the travel and late night. At Crossfit Colosseum.