Pull-Up - Pistols and then EMOM

A1) Pullup/C2B/Bar Muscle Up 5x(3-6)UB
A2) Pistol Progression
5x(6ea. leg)
+
B) 7 AMRAP
+1 Burpee
+1 Pullups
10 Rounds plus 2 reps

20 EMOM

20 EMOM
100m-Run 5- Front Squats 155/105 8 @135lbs
30- Double Unders
20- Situps

*Front Squats start from floor*

Rowing swinging Cindy

4  times
500 m row
4,3,2,1 of 
5 Pull Ups
10 Pus Ups
10 KB Swings 

22:51

 

Still sore as hell from Lake Placid Wod so went at about 65-70% intensity.   Ended up playing pickup soccer after with Tris.   

Annie/Grace Combo

Annie/grace combo

5 Clean & Jerks
50 Double Unders
50 Sit-Ups
5 Clean & Jerks
40 Double Unders
40 Sit-Ups
5 Clean & Jerks
30 Double Unders
30 Sit-Ups
5 Clean & Jerks
20 Double Unders 
20 Sit-Ups
5 Clean & Jerks
10 Double Unders 
10 Sit-Ups
5 Clean & Jerks

Time - 12:02

Crossfit Lake Placid

Went to the 8am class at Crossfit Lake Placid.  Absolutely gorgeous facility, top notch equipment and renovated building.  Only 2 people in the 8am class, ironically me and another guy from Boston who training at Crossfit Franklin.

“Rock, Paper, Scissors”

In Teams of 2:

AMRAP x 7 minutes
Back Squat:
50 Reps at 115/75#
50 Reps 165/115#
AMRAP at 205/135#

Rest 3 minutes

AMRAP x 7 minutes
Push Press:
50 Reps at 95/65#
50 Reps at 135/85#
AMRAP at 165/105#

Rest 3 minutes

AMRAP x 7 minutes
Hang Power Clean:
50 Reps at 95/65#
50 Reps at 135/85#
AMRAP at 165/105#

Total - 320 reps

Mirror Lake Run - Tabata and 7 Minute WOD

Did the Mirror Lake run just before the 5k TurketyTrot. Bad idea as they hadnt cleared the sidewalk and it was super slippery.   Hard but super slow.  

Post the run Tristan, Martha and I did a Plank Tabata followed by the 7 minute workout.

Jumping Jacks
Wall Sits
Push-Ups
Step-Ups
Lunges
Squats
High Knees
Planks
Push-ups with Twist
Planks
110 reps

Row - Ride - Row

For time,
Row 2k
300 calories on assault bike
Row 2k.

1. 7:36
2. 25:34
3. 8:14.2
 Total 41:20.2

Rest as needed then 30 hang cleans at 135lbs. If you are unable to do 30, then do as many as you can but do not reduce the weight in order to get 30 done.

Climb and 4 rounds of metcon

A) Rope Climb Skillz
+
B) For Time:
(30-50)- Double Unders
5ea- DB Snatches 35/25
5-C2B
Rest 3min
x5

 The class only had time for 4 rounds.

1. 58 seconds
2. 58 seconds
3. 1:02
4. 1:02

AirDyne & T2B and Box Jumps

A) Air Dyne For Time: 30/25 cal
Rest 3min
x4
+
1. 46 seconds 2. 41 seconds 3. 34 seconds 4. 27 seconds

B) 3 Rounds NFT
10- T2B
10- Box Jumps 24/20
5-HSPU

Clean Stuff

A) Clean (Build to a heavy double in 20mins)
+135, 155, 175, 185, 205

B)5 AMRAP
6-Cleans & Jerks 135/95
6-T2b
Rest 5mins
x2

1.  4 Rounds plus 4 reps
2.  4 Rounds plus 6 reps

Row

A) For Time:
2000m Row



Not a PR but as good as I could manage since I have been operating 7x24.   It was totally inconsistent and with a bunch of breaks.


1. 1:44.5
2. 1:49.3
3. 1:51.9
4. 1:52.4
+
B) For Time:
Partner 2000m Row
*Breakup as much as or as little as you want

Partnered with Danny
7:24.7

Figfht Gone Worse

We had a big turnout today and we wanted to do FGB so we added a movement so that we all could rest at the same time.   Felt better as I got warmed up.

Fight Gone Worse

3 Rounds
1m ME push press 75#
1m ME Row cal
1m ME wall balls 20#
1m ME sumo DL high pull 75#
1m ME box jumps 24"
1m ME sit ups
Rest 1 Minute 
Round 1 -107
Round 2 - 128
Round 3 - 136 
Total - 371 

“Vasselain”

“Vasselain” For Time:
800m Run
50- Push-ups
50- Box Jumps 24/20
50- Wallballs 20/15
50- Sit-ups
50- Pullups
800m Run


23:41

Fitting tribute wod

Sgt Daniel Vasselian USMC of Abington, MA, was killed in combat during his third tour in Afghanistan on December 23, 2013. He is survived by his wife, Erin, and his large (amazing) family

Hand Stand & Couplet

A) HSPU Work -(5-10) Wall Walks
-(5-10) Kick ups w/ controlled negative to ab mat
-(3-5) :30 HS Hold on Wall
+
B) For Time:
15-12-9-6-3
Wallballs
Burpees
*3-Deadlifts 315/225 after each round




7:32

Kipping and Partner

A) Kipping Work 3rds:
-10 UB Bar Taps
-(5-10) Kipping pullups/attempts
-(2-4) UB C2B (attempts)
-(1-3) Butterfly attempts
-Bar/Ring MU attempts
+
B)Partner Wod
15 AMRAP
ME Row
10-Pullups
10-Box Jumps





Partnered - 3131


*one partner rows while other does pull-ups and box jumps
*Score=Meters rowed

Squat & AD

Back Squats 10-10-10-10

WU -5 @135lbs
10 @ 175
10 @195
10@215
10@235


Extra Work:
Assault Bike:
  4 x :20 at 100%, :30 rest

Row - Pull-Up - Push Press

3 rounds for time of:
Row, 1000 m
30 Pull-ups
30 Push Press

Rd 1 - 3:48.6
Rd 2 - 4:14.3
Rd 3 - 4:31.3

Total time - 23:58

“The Right to Bear Arms and Shoulders”

Forgot to set my alarm so missed the 5:30 class.   What I didnt anticipate was that the 6:30am was doing costumes to celebrate their wod. Here is a photo.  I volunteered to take the photo as I am not a costume kind of person.

The Callahanimals Present:
Suggested warm up:
3x:
25ft Bear crawl
25ft Crab walk
10 Inch worms


“The Right to Bear Arms and Shoulders”
8-6-4-2-4-6-8
Handstand Pushups
Burpees Over the Bar
KB Swings 53/35
1- Bear Complex between each round 135/95

14:06

My shoulder was bothering me in the first few rounds of HSPU but felt better as we move on,

The Partner Wod that wasnt

A)Partner WOD 10 AMRAP
15/10-Cal Row
10-Pullups
5-Ring/Bar dips

6 Rounds plus 25 reps
*one partner working at a time
*one partner finishes full round then rests
+
B1) PA Pullups
5x(5-10)
B2) Bar Dips
5x10
B3) L-Sits from the bar

Putting a spell on Anthony

Hanging with Friends