SeaLab Fitness

Deadlift  220 x 10 242 x 10 264 x 10 286 x 10 308 x 10 Touch & Go Hang Clean 4 sets: 132 x 10   400 meters: Walking lunges w/ 35# KBs x 5 each leg + 5 Push-Press

30 minute AMRAP – 53# KBs Mr. Spectacular x 5 KB OH walk x 25 meters KB Swing x 25 Farmers Carry x 25 meters 8 rounds in 30 min. 2 bonus rounds after time to make it 10 rounds.   Jacob’s Ladder x 10… Read More

4000 meter SkiErg: every 500 meters 10 KB thrusters and 10 Burpees

3.42 mile run – 24:55

Run week/until my back stops hurting. 3.45 mile trail run – 26:52

Run week/until my back stops hurting. 3.02 mile run – 23:01

Run week/until my back stops hurting. 3.40 mile run – 26:26

Squat: Low back has been actin up so I actually decided to do a decent warm up/work up.  135 x 10 185 x 10 205 x 10 225 x 10 245 x 10 265 x 8 225 x 10 225 x 10 Deadlift: 135 x… Read More

Workout via Macus Filly crossfit guy 4 sets: Touch and Go Clean x 10 (110#, 132#, 154#, 154#) 4 sets: Front Foot Elevated Split Squat x 8 (132#) 3 rounds:  KB Single Arm Press; opposite arm KB racked position x 10 each arm (44#) Double… Read More

5.5 mile ruck run @ 41 lbs – 59:41 (10:51/mi)