You are your own scriptwriter and the play is never finished, no matter what your age or position in life.

This morning woke up with a scratchy feeling in my throat. No sore throat but it feels weird.

BB Gymnastics

1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
   105#

2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 

   75%.

   130#
  
 

Strength

1a) 3 X ME Bench Press @ 75% – rest 60 sec. 115# 125# 125#
1b) 3 X ME Strict C2B Pullups – rest 60 sec. 7/6/7

Conditioning

25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb
over 20 minutes

The more you sweat in peace the less you bleed in battle.

Afternoon WOD

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20#/10′|14#/9′)
90 Double-unders
30 Muscle-ups

Finished all the DU and had about a minute to get a MU. 

What you get by achieving your goals is not as important as what you become by achieving your goals.

Evening WOD

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20#/10′|14#/9′)
90 Double-unders
30 Muscle-ups

67 DU

What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.

Evening WOD

Seven rounds for time of:
1 Rope climb
10 Wallball shots (20/14)
15 Kettlebell swings, (53/35)
20 Double-unders

12:12. Probably did one extra round. But rope climb was alot faster with the way that everyone else uses.

You cannot dream yourself into a character; you must hammer and forge yourself one.

Evening WOD

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

22:19

Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.

Noon WOD

Wendler Back Squat

WU 2x10 @135#

BS 3x205 3x225 2x240 screwed up the first set. Should have been 210 but ended up doing 205. Failed on the 2nd attempt at 240m, got about parallel to the floor before bailing.

AW 10x145# 2x(10x145# for FS)

Then did weighted pullups

PU 15-15-15-15(4)-15(3)

Evening WOD

Throwdown WOD

For 9 minutes (continuously running):
1 minute AMRAP of Wall Ball (20 lbs to 10 ft target/14 lbs to 8 ft target)
2 minute AMRAP of Overhead Walking Lunges (45/25)
3 minute AMRAP of Rowing for Calories
3 minutes to find your 1RM Ground to Shoulder

20 WB

44 Lunges

44 cal

165. Caught 175 but fell backwards.

Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.

Morning WOD

12 minutes AMRAP
30 Double-unders
15 Snatch 65#

5 rounds + 1 snatch

Evening WOD

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

21:47 

The only thing necessary for the triumph of evil is for good men to do nothing.

Merry Xmas!!!!

 

Winners don't quit and quitters don't win.

Morning WOD (Saturday)

21-15-9 rep rounds of:
Clean (135/95)
GHD Sit-ups

6:10. Clean was mostly squat cleans.

12 Days of Christmas

1 Thruster (135/95)
2 Front Squats (135/95)
3 Rope Climbs
4 Hang Cleans (135/95)
5 Kettlebell Swings (70/53)
6 Burpees
7 Box Jumps
8 Back Squats (135/95)
9 Wall Ball Shots (20/14)
10 Deadlifts (135/95)
11 GHD Sit-ups
12 Racked Lunges (135/95)

Used 115 instead of 135. Man this was hard. 41:39

Courage is not the absence of fear. The absence of fear in combat is the result of insanity.

Morning WOD

20m AMRAP

5 Handstand Push-ups
10 70lb KB Sumo deadlift high pull
15 WB 12lb

8+14 WB

Evening WOD

Crossfit Total

SQ 265

SP 110

DL 265

Life is not about waiting for the storms to pass. It is about learning to dance in the rain.

Morning WOD

20m AMRAP
5 Strict pull ups
10 WB
20 Overhead squats with 45lb bar

9 rounds + 18 squats.

Strength B

Squat 3x5 135 155 (185 185 195)
last squat at 195 felt hard. use this weight in the next round.

Evening WOD

20-30-50 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups

Rest 3 minutes.

50-30-20 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups

Completed with at least 20 seconds spare on each round. 

Here is a test to find wheter your misson on Earth is finished: If you're alive it isn't

Morning WOD

200-400-600-800-600-400-200

Run was great but it was freaking cold. Don't have time splits. But 800 time was about 3:20

Strength A

Squat 5x5 135 165 (185 185 185 185 185)

DL    5x5 185 225 (245 245 245 245 245)

Strength work felt good but legs were still tired from the morning track workout. Next time go up in weights.

Evening WOD

15m AMRAP
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

3 rnds + 8 sec left when I started the run. Felt really tired here especially after the strength work.

The price for anything is the amount of life you exchange for it

Morning WOD

12m AMRAP

7 thrusters 65

7 WB 20

250m row

5r + 3 WB. Weight was perfect for thruster. For reps lower than 10, consider using 75.

Evening WOD

For Time:
21 Deadlifts 185
12 HSPU
15 Deadlifts 185
9 HSPU
9 Deadlifts 185
6 HSPU

Scaled this workout down. And did HSPU instead of handstand walks. Had to leave early for work's Xmas party.