Followed the CrossFit Endurance website and did the 5k Rowing Time Trial

20:15

5/7 was a good day since I had extra time.  On Tuesday I went to Spin Class since it’s rare I get to go.

Wednesday was my rest day.

Thursday, I got caught up.

Buy in:
1Mile on treadmill.

Push Jerk 1-1-1-1-1-1-1 reps
95, 105, 115, 115, 115, 125, 125

Pull Up Variations: Puppies
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

I did the dead hangs.

Cash out:
bench press 135: 8 reps, 3 sets
ball crunches: 15 reps, 3 sets

@ CF York

5 rft

400m run
15 Burpees
20 situps

24:05. I was trying to keep pace with golden1, but he still beat me by 3 seconds. nice workout in the rain.

Push Jerks

Trying to learn how to do these.

10X @ #95

Tabata - 12-13 squats for each 20 sec interval (8X)

Hansen

5 Rounds

1 Pood Kettel Bell Swings X 20
Burpies X 20
Decline Sit Ups X 20

Man this was one of the hardest workouts I have ever done.  I think it was because the Tabata Something workout smoked me yesterday.  I’m just glad I made it through this workout and I’m still alive.

Time = 21:10

Front Squats

3 x 95lb
3 x 125lb
3 x 125lb
3 x 135lb
3 x 125lb

Warm up: row 5 minutes, 850meters

7 rounds for time, reps of 21, 18, 15, 12, 9, 6, and 3:
Dumbell swings (25 lbs)
Dumbbell Pullover (20 lbs)

10:09 minutes

Push Jerk 1-1-1-1-1-1-1 reps

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