"Fight Gone Bad"

3 Rounds of 1 min Max Rep
Wallball 20/19/18
SDHP 18/17/19
Box Jump 14/17/17
Push Press 24/24/30
Row 14/15/16

Round 1 90
Round 2 92
Round 3 100 reps
Total: 282

"Nasty Girls"

3 Rounds:
50 Air Squats
10 Hang Cleans @95#
7 MU (2/2/7)

Time- 22min

11/29

Clean & Jerk Ladder
1 @55/65/75/85/95/105/115/125/135/145/155/165# PR! (no jerk)

Previous PR was 160# on  2/22/13

Turkey Trot 5 Miler

Really cold.  Slow, didn't push.
45:04

11/27

Back Squat 5 @85, 3 @105, 3 @135, 1 @185/205/225#

20 min AMRAP
1-2-3-4-5-etc. Bear Complex
10 Slammballs @20#

9+1

11/26

5 x 1 DL @135/225/245/265/285#

"Tabata This"
Row 5/4/4/4/4/4/4/4
Squat 20/20/19/17/16/15/15/15
Pushup 10/10/8/8/8/8/8/8
Situp 12/10/12/11/11/10/11/10

Total-37

Tabata Airdyne x 3
Tabata GHD Situp (8)

11/25

Snatch Ladder
1 @35/45/55/65/75/85/95/105/110/115/120#

"Nate"

20 min. AMRAP
2 MU
4 HSPU
8 KBS @53#

1 round Rx'd
5 rounds with 1 MU

11/23

Partner WOD with JoHanna
300 Thrusters @55#

GLI OPE WOD 4.3 & 4.4

17 Min AMRAP
15 Back Squat @ 135/95#
20 HSPU
25 Over the Box Jump 24/20"
30 DL @ 135/95#
25 Barfing Burpees
20 Calorie Row
15 OHS @ 135/95#

15 Back Squat @ 205/125#
20 HSPU
etc.

Time- 14:22, 167 Total Reps
Devin- 10:23, 197 Total Reps

Snatch 3@85/95/105#
Snatch Balance 3 @55/55/55#

WOD #2
100 DU (UB)
40 Lunges with 20# KB
75 DU
30 Lunges
50 DU (UB)
20 Lunges

Time- 8:03

Finisher:
3 x 5 T2B
3 x 10 GHD Situp

11/21

WOD
7 Rounds:
7 Front Squats @ 65#
7 Shitty Pullups

Time- 5:54

11/19

5 x 3 Pause Back Squats @ 135/145/150/155#
5 x 3 Split Jerk @85/95/105/110/115#

Death By Burpees
14+9

11/18

5 x 3 Clean Pull
5 x 3 Front Squat
WOD 5 Rounds:
200m Row
30 KBS @ 35#
20 Box Jumps

Time ~19 minutes

GLI OPEN WOD 4.2

11/14/13

20 Min AMRAP
1-2-3-4-5 Squat Clean & Jerk @ 135/95#
7 Pullups
20 DU
1-2-3-4-5 Sq. C&J @ 185/115#
7 C2B Pullups
20 DU
1-2-3-4-5 Sq. C&J @205/135#
7 Muscle Ups
20 DU

Total- 272
Devin-300
Meghan-152

Did the workout again on the 17th

"The Chief"

11/12

Squat Clean 5 @85/125/125/125#

"The Chief"
5 rounds of 3 min. AMRAP
3 Cleans @ 95#
6 Pushups
9 Squats
1 minute rest between rounds

5/4/4/4/5= 22

11/11

Back Squat 5 @ 135/155/165/165/175#
Snatch 3 x 3 @85#
Clean 3 @ 85/105/105#

20 minute AMRAP
5 Butterfly Pullups
10 Jerks @65#
15 Back Squats @ 65#

9+15

GLI Open WOD 4.1

15 minute AMRAP
9 Snatch @ 65#
12 T2B
15 Wallball 14# to 10ft target

4+12 = 156 reps
55th Place out of 67

Snatches were light and easy, split them up 5+4.  Had to do the T2B one at a time, couldn't string them together, did sets of 3.  Wallball were higher than normal, not too bad but definitely no repped several times.  The T2B was limiting factor for sure.  Need to get better at them!

11/8

5 x 1 Back Squat @135/185/205/225#
5 x 1 Push Press @95/115/135#
Snatch 1 @ 65/85/105/115/95/100/105/110#

21-15-9
Back Squat @ 95#
Push Press @65#

Time- 4:39?

Practice Handstands

11/7

5 x 1 DL @135/225/245/265/275#

4 Rounds:
10 DL @ 185# 165#
50 DU

Time- 6:50

11/4

5 x 1 Clean @ 125/135/145/155#

5 Rounds:
10 Butterfly Pullups
10 Squat Clean Thrusters @ 65#
10 Burpees

"Morrison"

11/2

50-40-30-20-10
Wallball @ 14#
Box Jump (step-ups)
KBS @ 35#

Time- 24:48

Snatch 3 @85/105#

"DT"

11/1

Clean 3 @125/145/150/150/150#

"DT"
12 DL
9 HPC
6 Jerk @ 105#

Time- 13:21

Front Squat 3 @ 105/125/145/165/175#, 1 @185/195#

10/27

Thruster Ladder 1 @ 65/75/85/95/105/115/120/125#
Clean 1 @ 125/130/135/140/145/150/155#
Snatch 1 @65/85/95/105/110/115/120#
Front Squat 1 @ 125/145/165/185/205#

10/26

Hotel WOD
5 rounds:
200m run
15 DB thrusters @ 20#

10/24

1 mile warmup run at 8:40

Jerk 1 x 3 @99#, 1 @ 110/121/132/143#
2 Position Snatch (floor/hang) @ 65% x 3 (77/77/77#)
2 Position Clean (floor/hang) 3 @ 65% (88/99/110/110#)
10 KB snatch each arm 14kg

10/22

500m row warmup
Power Snatch 1 x 4 @80% (99#), 1 @ 105/110#
Power Clean 1 x 4 @80% (121#), 1 @ 132/143#
OHS 2 @ 110#, 1 @ 121#

METCON
8 minute AMRAP
10 KBS
2 Pistols each leg @ 14kg

7 rounds

TRACK WOD
10 x 160m with 2 minutes rest
36/33/33/33/33/34/32/33/33/33sec

10/21

1 mile warmup 8:20

Snatch 1 x 3 @75% 99#
C&J 1 x 3 @ 75% 121#
Snatch Pull 3 x 3 @90% 121#
Snatch DL 3 x 3 @100% 143/154/154#
Front Squat 3 x 5 @ 75% + 3 Box Jumps
132/143/154#

Track WOD
2 x 320m run with 3 minutes rest 1:14/?
3 x 300m run with 2 minutes rest 1:02/1:00/:58
3 x 160m run with 1 minute rest 32/33/33

METCON
3 rounds:
1 minute ME High Box Jumps 12/10/12= 34
1 minute ME R Leg DU 12/11/12= 35
1 minute ME L Leg DU 11/12/13= 36

Warrior Waddle 5k

2013 Time- 26:38 Pace- 8:35

http://results.bazumedia.com/event/results/event/event-5866

2011 Time- 26:02 Pace-8:23

http://www.andersonraces.com/_uls/resources/warriorwaddle5K2011res.pdf

10/18

800m run warmup

Clean 2 @99/121/132#, 1 @143/150/154/154/154#
DL 5 @ 154#, 3 @ 198#, 1 @ 220/242/264#
Snatch 5 @ 77#, 3 @ 99#, 1 @ 110#/119/119#
Back Squat 5 @ 154#, 3 @ 198#, 1 @209/220#

10/17

5 x 320m run with 1 minute rest
1:23/1:23/1:23/1:23/1:25

10 x 1 minute row @ 26 SPM with 1 minute rest

10/15

@ Warrior Risen

5 Rounds:
20 KBS @35#
20 Slamball Squat Clean Thrusters @20#
10 OH Lunges @15#

10/14

Partner WOD @ Risen with Nick

16 minute AMRAP

Alternate Rounds of:

12  DL

9 HPC

6 Jerk @ 75#

9 Rounds

10/13

5 Rounds:

30 Wallball @ 14#

15 DU

 1 Muscle Up

Time- 16 minutes

10/11

Small Lake Run

Time- 31:37

10/10

@ Risen

Buy In 800m Run (3:56)

21-15-9-6-3

Hang Power Snatch @ 55#

Dips (skinny blue band)

Cash Out 800m Run (4:00)

Time- 14:30

10/8

7 Rounds:

7 Pullups

7 Box Jumps @ 24"

7 Cleans @ 85#

Time- 11:50

10/8

Snatch 5 x 1 @ 77/99/105/107/110#

5 Rounds:

160m Run, 1 minute rest

5 Rounds:

1 minute ME Row, 1 minute rest

10/7

5 x 1 Clean @ 121/143/154/143/143/121#

5 x 3 OHS @ 77/99/99#

10 x 1 HSPU (5/5)

FINISHER

800m run 3:30

WOD @ Risen

Wallball 40-30-20-10-5 @ 14#

Thruster 5-5-5-5-5 @ 85#

Shoulder Roll 5-10-20-30-40 @ 35#

Time- 17:15

10/6

@ CFLAX NORTH 1st WOD at the Grand Opening

5 Rounds:
10 DL @ 135#
10 Ball Slams @ 30#
10 Box Jumps @ 20"
1 Muscle Up

Time- 11 minutes

Finisher:
Eat all the foods and drink all the beers.

10/2

@ Risen

5 x 3 OHS @65/85/105#

WOD
40 PP @ 65#
200m Run
30 PP
200m Run
20 PP
200m Run
10 PP
200m Run
5 PP @85#
200m Run

Time- 16 minutes?

9/30

Snatch Balance 10 x 1 @ 60% 1RM

1 @77/77/88/88/88/99/99/99/99/99# (1 Snatch + SB)

Push Press 1 x 2 @95%, 1 x 2 @90%, 1 x 2 @85%

2 @ 99/110/121# + 3HSPU

3 Part Clean 5 x 2 @ 80%

2 @ 121/132/143/149/149.6#

WOD

Row 1 minute ME @ 16 SPM (204m)

Rest 1 minute

Row 1 minute ME @ 18 SPM (230m)

Rest 1 minute

Row 1 minute ME @ 20 SPM (243m)

Rest 1 minute

Row 1 minute ME @ 22 SPM (248m)

Rest 1 minute

Row 1 minute ME @ 24 SPM (253m)

Rest 1 minute

Row 1 minute ME @ 26 SPM (254m)

Rest 1 minute

Row 1 minute ME @ 28 SPM (260m)

Rest 1 minute

Row 1 minute ME@ 30 SPM (260m)

Rest 1 minute

Row 1 minute ME @ 32SPM (259m)

9/28

@ CFWR

OTM for 15 minutes

Even minutes- 2 Bear, Odd minutes- 3 Bear

WOD

8 minute AMRAP

4 Burpee Box Jump @ 24"

4 Medball Cleans @ 20#

9 Rounds

2 Strict(er) Muscle Ups!

9/27

Split Jerk 1 @ 105/125/135/145/155#

Clean 1 @105/125/145/155/165#

Reid's Last WOD

40 Burpee Buy-In

7 rounds of:

7 Pullups

7 Pushups

7 Alt. Jump Lunges (14 total)

7 Goblet Squats

7 GHD Situps

7 Wallball @ 14#

Cash Out: 200m Keg Run

9/26

Back Squat 6 @ 154, 6 @ 165, 5 @ 176, 4 @ 176#

HSPU 2/5/6/1

9/25

Clean Pulls 1 @ 143/187/187/187/187/187/187/187/187/187#

ME Push Press 3 @ 121/121/121/121#

WOD 

Row 1000m-900m-800m-700m-600m-500m-400m-300m-200m-100m

Time  4:19-  3:50-   3:32-  3:03-  2:37-  2:05-  1:43-  1:15-  0:46-  0:23

Total Time- 42 minutes

9/23

Snatch Balance 1 @77/77/88/88/88/88/88/88#

DL 4 x ME @ 85% 7 @198, 4 @220, 5 @ 220, 4 @ 220#

Snatch Pull 1 @ 154# x 10

WOD

9 min. AMRAP

1-2-3-4-5-6-7-etc.

Pistol @ 20# (each leg)

Pushup

7+5

"The Don"

9/21

"The Don"

66 DL @110#

66 Box Jump

66 GHD Situp (instead of T2B)

66 Situp

66 Pullup

66 Thruster @ 45#

66 Wallball @ 14#

66 Burpee

66 DU (UB)

Time- 49:48

9/20

Snatch 3 @ 85/95/105/115#, 1 @ 120#, 125,125#

WOD

12 min. AMRAP

3 Snatch + 3 OHS @ 95#

200m Run

5 + 6

Clean 2 @ 85/105/125/145/155#

WOD #2

12 min. AMRAP

3 Clean + 3 Front Squat @ 125#

200m Run

5 + 6 + 100m Run

9/19

Small Lake Run

34:33 (3 minutes slower)

9/18

Snatch 2 @99/99/99/99/99#

Press 2 @ 99# + 3 HSPU, 2 @ 121# + 3 HSPU

9/17

@ CF Warrior Risen

WOD

17 min. AMRAP

Front Squat 115# (clean from the floor)

Box Jump

4+12

9/16

500m row warmup

Back Squat 5 @ 154, 4 @ 176, 3 @ 187, 2 @ 198#

Clean 5 @ 99, 4 @ 110, 3 @ 121, 2 @ 132, 1 @ 143#

9/13

@ CF Believe

1.5 mile run to gym

DL 5 @205, 3 @235, 1 @ 255#, 275#

WOD

10-9-8-7-6-5-4-3-2-1

Push Press @ 65#

1-2-3-4-5-6-7-8-9-10

Pullup

Time- 5:45

1.5 mile run back to hotel

9/12

@ CF Believe in Warrensburg, MO with G

1.5 mile run to gym

10 minutes max DU (415)

WOD

100 KBS @ 35#

5 burpees OTM

Time- 5:55

1.5 mile run back to hotel

9/10

@ CF Warrior Risen with Leah

400m run,

then 4 rounds of:

20 Front Squat @ 65#

20 Pistols (10 each)

10 Ring Dip

Then 20 Slamball over the shoulder

Time- 23:16

9/9

5 x 1 Front Squat @ 132/154/176/187/198#

5 x 1 Strict Press @ 88/99, PP 1 @ 110/121/132/143#, Jerk 1 @ 132/143#

3 Snatch + 3 Snatch PP + 3 OHS @ 77/88/99/99#

WOD 6 min. AMRAP

5 Jerks @ 99#

5 Pullups

5 rounds

Finisher:

3 x 15 GHD Situp/Back Ext.

2 x 800m run with 2 minutes rest @ 3:42/3:44

9/7

200m run between each:
ME Goblet Squat @ 40# (60)
ME Pullup (20)
ME KBS (30)
ME HSPU (11)
ME T2B (10)
ME DU (100)

Total Reps 231

9/5

500m Row-160m Run

400m Row- 320m Run

300m Row- 480m Run

200m Row- 640m Run

100m Row- 800m Run

9/4

@CF Warrior Risen

5 x 5 OHS@35/55/65/85/85#

8 minute AMRAP

5 T2B

10 OH Lunge 25#

15 KBS @40#

5+15

9/3

@CF Warrior Risen with Leah

15 minute AMRAP

3 Bear @ 85# (Squat Clean/Thruster/Back Squat/Jerk)

20 Wallball

6+4

"Hotshots 19"

9/2

"Hotshots 19"

6 Rounds:

30 Squats

19 Power Cleans @ 95#

7 Pullups

400m Run

Time- 37 minutes

"Donny"

8/31

"Donny"

21-15-9-9-15-21

DL @ 185# (I did 145#)

Burpee

Time- 15:27

8/30

800m run warmup 3:38

Clean 5 x 2 @ 121/143/149/6/151.8/154#

DL 3 x 1 @ 253/253/253#

OHS 5 @99# + 3HSPU, 5 @99#

WOD

8 min. AMRAP

6 Butterfly Pullups

12 Jumping Squats

9 rounds

3 x 10 GHD Situp/Back Ext.

8/29

5 x 2 Split Jerk w/ 3 sec. hold in split @99/110/121/121/121#

Front Squat 1 x 2 @154# + 5 hi box jump, 1 x 5 @154# + 5 hi box jump

WOD

3 rounds:

50 DU

30 Burpees

10 Thrusters @ 66# (UB)

Time- 17:43

Every 30 sec. for 5 minutes 10 sec. sprint (erg)

(10 x 10 sec)

3 x 10 GHD Situp/Back Ext.

8/27

Snatch 5 x 2 @77/99/110/110/110#

Strict Press 1 @99# + 3 HSPU, 3 @ 88# + 5 HSPU

Clean Pull 3 @143/187/187#

OHS 8 @77/77/77/77/77#

WOD
20-16-12-8-4
KBS @ 16kg
Wallball @18#
Box Jump 24"
Pistol 10# DB

Time- 20:21

Finisher: 10 x 100m sprints (erg) with 1:30 rest
22.7/22.9/22.2/22.4/22.8/23.0/22.4/22.8/21.2

8/26

5 x 2 Clean @121/132/143/143/143#

Front Squat 4 x 8 @132#

 

5 x 10 OH Lunge steps and walk back @44#

1 min. ME with full recovery

Row 15 cal

Dips 11

run 200m

T2B 11

Row 14 cal

HSPU 11

Run 200m

Finisher:

20 x 25m sprint

(jog a mile, sprint the short straights on track)

First time using Vitargo as recovery aid.  Used one scoop.

8/24

5 x 5 Split Jerk @77/99/99/99/99#

10 x 1 Clean @ 121# 1 every 30 sec.

WOD

15 min. AMRAP

5 butterfly pullups

20 wallball @ 18#

200m run

4 rounds + 12 reps

8/23

5 x 5 Pause Back Squats @ 135#

WOD
4 rounds:
12 Bar-Facing Burpees
9 DL
6 Hang Clean @ 115#
3 Front Squat
1 Jerk

Time- 11:42

5 x 5 Snatch @65/85/85/85/85#

OHS 2 @85/105/125#, 1 @135#

WOD #2
1-10-1
Pushup
Box Jump 24"

Time- 14:18

Good day of training!  Got 2 WODs and 2 lifts in, felt good.

8/21

5 x 5 Snatch @ 77/88/95/99/99#

10 x 1 DL @220#

5 x 15 Jerk @ 55# UB with 30 sec. rest (5 minutes)

10 x 50m sprint

8/20

5 x 5 Hang Clean @99/110/121/132/143 x 2

WOD 

3 rounds:

500m row

10 handstand walk steps (walked the length of carpet upstairs on the track)

400m run

Time- 20:26

Fun WOD, I need to get better at walking on my hands.

8/19

5 x 5 Jerk @ 55/77/99/110/121# x 45

Front Squat 2 @143/165/165#, 1 @176/187/187/187#

10 x 1 Strict HSPU

WOD 10 min. AMRAP

5 bar dips (kipping)

10 GHD situps

7+10

8/18

Partner WOD with new Devin

2 rounds:

100 squats (sets of 25)

100 burpees (sets of 10)

100 pullups (sets of 10 butterfly)

100 wallball

100 situps

100 box jumps

Time- 45:21

1st round- 22:29

8/16

10 x 1 negative deficit HSPU (parallettes)

Airdyne intervals

8/15

Clean 5 x 1 @125/135/145/155/165#

4 x 200m run with full recovery

41/39/38/35 sec.

WOD 10 min. AMRAP

1-1-2-2-3-3-4-4-5-5-etc.

Pistol

Box Jump

12+3

8/14

Clean 5 x 1 @85/105/125/135/135/135#

Front Squat 5 x 5 @135/135/135/135/135#

Heavy Clean Pull 10 x 1 @195#

2 x 10 GHD Situp

8/13

Jerk 5 x 1 @85/105/115/125/135#

5 x 5 Push Press @85/95/95/100/100#

HSPU 10 x 2 kipping

WOD 1-10-1 Pyramid

Thrusters @45#

Pullups (butterfly)

Time- 21 minutes

10 x 15m sprints max acceleration

8/12 Devin Training Begins

Snatch 5 x 1 @65/85/105/105/105/105#

OH Squat 5 x 5 @105/105/105/115/115#

WOD #1

After every UB set of swings, run 200m

400m run

100 KBS @40# (40/30/30)

400m run

Time- 16:08

Devin is now programming for me.  This is his first WOD.  My goal is to work on my weaknesses and improve my cardio and endurance while continuing to get stronger.  I'm going to try and get 2 metcons in one day at least twice a week.  Today was the first attempt.

WOD #2

7 min. AMRAP

Burpee Box Jump

53 reps

5 min. every 30 sec. 

5 max strokes @ 10 setting (erg)

10 x 2 ring dip (work on kipping dip)

8/11

Still feeling sick so didn't do much today.

Bench 2 @ 120# (more like 1 1/2), 5 @105#

with depth pushups

Torture Twist

Sick

Out sick from 8/6-8/10

8/5

5 rounds

10 PP@75# (UB)

30 DU

Time- 4:45

8/2

Snatch 3 @85/105/105#

OHS 3 @85/105/125#

Death by Front Squat @ 135#

Score: 9

1-2-3-4-5-6-7-8-9

1 minute rest

8-7-6-5-4-3-2-1

81 total reps

8/1

5 x 3 Squat Clean @ 125/135/145/155# x 1

"Sprindy"

20 min. AMRAP

5 pullup (butterfly)

10 pushups

15 squats

10 rounds

7/31

Bench 1 and 1/2 @ 120#, 5 @ 105#

with depth pushups

1/2 DL 1@250#, 4 @230#

with 10yd sprint x 4

Torture  Twist

2 min. ME DU    150

3 min. ME Wallball  57

2 min. rest

3 min. ME KBS@40#   60

2 min. ME DU    125

Total Score: 392

7/29

Bench 3 @115#, 5 @ 100#

with 6 depth pushups

1/2 DL 3 @245#, 5 @ 225#

with 10 yard sprints x 4

5 x 3 Push Press @85/105/125/125, 2 @130#

Muscle Up Practice

7/28

Big Lake Run ~46 minutes

7/26

4 x 8 Push Press @88#

4 x 8 Front Squat @132#

3 x 5 sec. Torture Twist

7/25

5 x 5 Back Squat @ 155#

10-9-8-7-6-5-4-3-2-1

HSPU/Pullup

~16 minutes

4 x 320m run

7/24

5 rounds

10 DB Thruster @ 35# (UB)

30 DU (UB)

Time- 6:34

7/20

Partner WOD

20 min. AMRAP

Alternate Rounds of:

1 Clean+4 Front Squat @95#

6 Push Press (Jerk) @95#

8 Burpee

10 Box Jump

5 rounds

7/19

Bench 2 @115, 5 @ 100# with depth pushups

1/2 DL 3 @ 245, 5 @235# with box jumps

3 x 5 sec. torture twist

4 min. AMRAP

5 pullup                         6+5

10 jumping squat

1 min rest

4 min AMRAP

5 ring dip (band)           7+5

10 split jump

7/18

5 Rounds:

25 KBS @40#

10 Burpee

25 DU

Time- 14:19

7/16

Bench 2 @115, 5 @100# with 5 depth pushups

1/2 DL 2 @245, 5 # 225# with 6 box jumps

5 x 5 Torture Twist

WOD

3 rounds:

50 DU

25 Wallball 14#

15 Pullup

Time- 9:44

7/15

7 Front Squats OTM for 7 minutes @105#

20-40-60 KBS@40#

12-9-6 Push Press @ 95#

20-40-60 Walking Lunge

7/14

Bench 3 @95/105, 5 @ 95#

5 Depth Pushups

1/2 DL 3 @ 245, 3 @240#

6 box jumps

3 x 5 sec. torture twist

7/13

8 x 200m run with 2 minutes rest

42/40/39/40/39/40/36 seconds

7/11

DL 5 @125/175, 1 @225/245/265/275/285# PR

Previous PR was 280# 4/13

7/10

Big Lake Run ~45 minutes

Clean 5 @ 95/115#, 3 @125/135#, 1 @140/145/150/155/160/165#

Got under 165# multiple times but coundn't catch it, then finally caught it and couldn't stand up with it. That was a first!  165# would have been a 5# PR.

7/9

Strict Press 1 @85/95/100/105/110# PR
Push Press 1 @ 115/120/125/130/135#
Split Jerk 1 @135/140/145/150/155/160# PR

7/8

OHS 10 @85, 8 @105, 5 @ 125, 1 @135#

Front Squat 5 x 5 @ 95/135/155/155/175#

"Hope"

FGB Style

1 min. ME

Snatch @65# 13/10/11

Box Jump 15/16/16

Thruster @65# 11/10/12

Pullup 10/13/12

Burpee 10/10/11

Total Score: 180

7/7

One Year Ago Today WOD
Run/Walk to Cameron Park
2 rounds:
Partner WOD
ME KBS vs. 200m run
Alt. Pushups
Goblet Squats
Situps

Run back to gym

5 x 5 Back Squat @ 135/145/155/175/175#

Karen PR

July 6th

"Karen"
7:06 PR!

Previous PR was 7:29 on 6/5/13

Bent Over Row 10 @75/75/75/75#
Single Leg RDL 5 @75/75/75/75#

7/4

3 Rounds:
100m Run
100m Alt. Lunges
100m Run
100m Broad Jump

Time ~18 minutes

7/3

21-15-9
C&J @ 115#
Burpee Box Jump

Time- 20:34
Slowest time of the day.

Double Day

Small Lake Run 33 min.

Snatch 7 x 3 @85/95/105/110/110#

800m run
20 OHS @95#
400m run
10 OHS
400m run
5 OHS

Time- 11:49

July 1st

7 x 3 Front Squat @ 135/155/15/165/175/175/175#

Helen PR

"Helen"
3 rounds
400m run
21 KBS @ 35#
12 Pullup

Time- 10:33 PR

Previous PR 11:20 on 2/19/09

Warrior Dash

Warrior Dash with Chuck, Caryn and Devin

Double Day #2

Big Lake Run 45 min.

4 x 8 Jerk @ 85/105, 5 @125/125#

10-9-8-7-6-5-4-3-2-1
HSPU
Pullup
Dip (band)

Time- 21:37

Double Day

Small Lake Run 32 min.

4 x 8 OHS @ 85/105/115/125#

3 rounds:
20 KBS Snatch + Lunge @ 40#
100 DU

Time- 16:34

6/26

OTM for 10 min.
7 Squat Clean Thrusters @ 65#

6/25

4 x 8 Back Squat @135/155/175/175#

12 min. AMRAP
2-4-6-8-10-12-etc.
Pistols
Burpees

16+24

"Jack"

"Jack"
20 min. AMRAP
10 PP @75#
10 KBS @35#
10 Box Jump

12 +

Death By Front Squat

DL 5 @135, 3 @185#, 1 @ 225#/245/265/275#

Death By Front Squat @ 95#

15

6/20

5 x 1 C&J @ 85/105/125/145/150#

"DT"
5 rounds
12 DL
9 HPC @ 105#
6 Jerk

9:33

6/19

Big Lake Run

47 Min.

CrossFit Valley of the Moon

"Nasty Girls"
Scaled: 3 rounds
50 Squats
15 Pullups
15 Dips (asst.)
10 Hang Cleans @ 95#

Time- 13:32

CrossFit West

5 x 5 Snatch

Hero WOD
20 min. AMRAP
6 DL @ 175#
7 Burpee Pullups
10 KBS @ 35#
200m Run

5+8

6/13

Bottom to Bottom Tabata Squats

5 x 3 Back Squat @135/185/195/200/200#

La Crosse

1000m Row

5 x 3 Clean @125/135/145/145/145#

10-9-8-7-6-5-4-3-2-1
Jerk @ 95#
Front Squat @ 95#

Time- 9:24

2nd WOD
4 rounds:
800m run
25 GHD Situps
25 Back Ext.

Time- 36:23

"Linda" PR

At Bates

"Linda"
DL @ 205# (1 1/2 x BW)
Bench @ 95#
Clean @ 135# (BW)

Devin 225/145/155#

June 7th @ Bates College

"Lumberjack 20"
20 DL @ 155#
400m run
20 KBS @ 30#
400m run
20 OHS @ 95#
400m run
20 Pullup
400m run
20 Burpee
400m run
20 Box Jump
400m run
20 Squat Clean @ 95#
400m run

Time- 28:34

Karen PR

500m row

4 x 8 Clean @ 85/105/125/130#

"Karen"
150 Wallball

Time- 7:29 PR

Previous attempt 8:09 during 2013 OPEN and previous PR 7:40 during 2012 OPEN

6/4/13

4 x 8 Back Squat @ 135/185/185/185#

10 min. AMRAP
5 Pullup
10 Pushup
20 Jumping Squats

7+2

6/3/13

4 x 8 Snatch @ 85/95/100/100#

15 min. AMRAP
5 T2B
10 PP @95#
30 DU

8+1

CrossFit NapTown

Team of 4
Complete
120 Wallball
120 Pistol
120 Slamball
120 DB Snatch
120 Cal Row

35 min. AMRAP
1 round + 80 reps

5/30/13

5 x 1 Clean @ 125/145/155/160#

5/29/13

5 x 1 Front Squat @135/185/195/210/215#
                                         5#PR (previous PR 205# on 2/18/13)

5 x 1 Back Squat @185/205/225/235/245/250#
                                         Matched PR from 11/9/12

"Omar"
10 Thrusters @ 65#
15 Bar-Facing Burpees
20 Thrusters
25 Burpee
30 Thruster
35 Burpee

Time- 11:29

5/28/13

5 x 1 Snatch @85/105/115/120/130#

5 rounds:
50 DU
20 DB Snatch + OH Lunge @ 40#

Time- 15:03

Regional WOD #4

100 Wallball @14#
100 Pullups (jumping to save hands)
100 Pistols
100 DB Snatch @ 40#

5/24/13

7 mile run around both lakes

5/23/13

Back Squat 5 x 5 @135/185/185/185/205#

10 min. AMRAP
1 Clean + 10 Front Squat @ 135#
10 Dips (tiny band)

4 rounds + 2 reps

5/22/13

5 x 5 Cleans @ 85/105/125/145/145#

4 Rounds:
100 DU
20 Pistols
10 Jerks @ 105#

Time- 15:47

"Diane"

21-15-9
DL @ 155#
HSPU

Time- 7:43

5/20/13

Weigh In at 141 lbs

Big Lake Run 5.21 miles in 47 minutes

OHS 5@85, 5@105, 4@125, 4@135, 4@135, 4@135, 5@135, 4@135#  (90% 1RM)

10 min. AMRAP
10 Pushup
15 KBS @ 40#
20 Box Jump

6 rounds + 20 reps

"Jackie" PR

"Jackie"
1000m row (about 4:10)
50 Thrusters @ 35#  (20-15-15)
30 Pullups (15-11-4)

Time- 8:15 PR

Previous PR 10:19 on 5/22/11

Small Lake Run
~30 minutes (3.7 miles)

5/18/13

400m run
200m Farmer Carry @ 135#
then 5 rounds of Cindy
200m Farmer Carry
400m run

Time- 16:39

4 x 4 Snatch @ 105#

3 x 10 GHD Situp/Back Ext.

Meghan's 21st Birthday

4 x 8 Clean @ 80% 1RM (125#)

21 Birthday Burpees
then,
5 rounds of 10 squat clean thrusters @ 65#
                   10 pullups

5/13/13

4 x 8 Front Squat @ 80% 1RM (155#)

8 min. AMRAP
10 PP @ 95#
20 KBS @ 40#
30 DU

Finisher: 1 muscle up

5/12/13

Partner WOD with Peter

2 rounds of:

200m run vs. OH Lunge @ 25#
                      Squats
                      Planks
                      Wallball 14#
                      Pullups
                      Pushups

Time- 27:17

Grace

Grace PR 2:35

Last attempt on 9/30/12 was 3:37

Previous PR on 7/15/11 was 3:23

05/09/2013

Row 10 x 250m with 1:30 rest
(between 55 sec and 1:05)

5 rounds:
50 DU
25 OHS@95#

Time- 25:02

05/08/2013

2 x 500m row

Back Squat 4 x 8 @ 185#

05/07/2013

21-15-9
HSPU
Back Squat @135#

Time- 11:52

Finish: Tabata Sprints

05/06/2013

TGU's

20 Minute AMRAP
400m run
15 Goblet Squat @30#
30 KB Snatch @ 30#

4 rounds + run?

Big Lake Run

47:35

"Angie" PR

"Angie"
100 pullups (25 UB)
100 pushups
100 situps
100 squats

19:40 PR

Previous 21:48 on 11/17/12

5/3/13

500m row

Front Squat 3 @135, 1@185/195/210#

10 min. AMRAP
10 DB Evils @25#
20 DB Walking Lunge

3+5

"The Chief"

1000m row

5 x 1 C&J @85/105/125/145/155#

"The Chief"
5 rounds of
3 minute AMRAP
3 Cleans @ 125#
6 Pushups
9 Squats

3/3/3/3/4

4/30/13

400m run

5 x 1 Snatch @85/95/105/115/120/125/130#  Got under 130# but dropped it.

OTM for 15 min.
1 snatch + 5 OHS @95#

4/29/13

Back Squat 5 x 10 @135#

10 min. AMRAP
5 HSPU
10 T2B (shitty)
20 pistols

4+30

Big Lake Run

Sunday run.  First run in a long time.  First run in shorts!

8:36 pace

4/26/13

400m run WU
5 x 3 DL @ 135/185/205/225/245#

21-15-9
DL @ 185#
400m run

Time- 10:53

4/25/13

5 x 3 OHS @85/105/125/135/145#

5 x 3 Snatch @85/105/105/105/105#

10 min. AMRAP
10 Snatch @ 95#
50 DU (UB)

3+8

"Tabata This"

5 x 3 Jerk @ 85/105/125/125#

"Tabata This"
Squats 18/18/17/16/16/15/15/15
Row 4/4/4/4/5/5/4/4
Pullup 10/10/10/7/7/7/7/7
Situp 11/10/10/10/10/10/10/10
Pushup 10/10/8/8/6/6/6/7

Total 42 PR

Previous PR 40 on 10/11/10

Death By Back Squat

5 x 3 Front Squat @ 125/145/165/185/190#

5 x 3 Clean @ 125/135/145/145#

Death By Back Squat @ 95#

17 rounds

4/19/13

Strict Press 10@35, 5 @85, 1@105#

Push Press 5 @ 105, 5 @ 115, 3 @125, 1@135, 1 @145, 1 @150# failed at 155#

Split Jerk 5 @ 105, 2 @125#

EMOM for 15 Min.
5 DL
4 HPC
3 Fr. Squat @ 95#
2 Push Press
1 Burpee

4/18/13

3 x 30 sec. Airdyne with 1:30 rest

5 x 5 Clean Pull @ 135/155/175/195#

5 x 5 Snatch Balance @ 55/75/95/ouchie (dropped the bar on my ankles somehow)

3 Rounds:
10 HSPU
20 Pistols
30 KBS @40#
40 Goblet Squats @ 40#
50 DU

Time- 21:46

Rest Day

3 x 30sec. Airdyne with full recovery

4/16/13

3 sets of Bottom to Bottom Tabata Squats

5 x 5 Pause Back Squats @ 95/115/135/145/155#

12 min. AMRAP

8 GHD Situps

16 KB Snatch @ 30#

8 rounds

4/15/13

4 x 1000m row

5 x 5 Hang Clean @85/105/115/125/135#

5 x 5 Strict Press @65/75/85/90/95x2

10 min. AMRAP

10 Wallball 14#

10 Box Jump 24"

8 rounds

DL PR

1000m row WU

DL 

10@135#, 5 @185#, 5@205#, 3@225#, 3@245#, 1@255#, 1@275#, 1@280# PR

15 min. AMRAP

1 Squat

1 DB Press @ 25#

2 Squat

2 DB Press

3 Squat

3 DB Press 

etc.

 20 rounds + 3 reps

"Isabel"

1000m row WU

Snatch 

2 @85#, 1@95#, 1@105#, 1@115# failed at 120#

"Isabel"

30 Snatch @95#

Time- 5:38  (first time attempting Rx'd)

Previous Isabel 3:14 @ 55#, 5/23/11

3 x 15 GHD Situp/Back Ext.

4/10/13

1000m row WU

Back Squat

10 @45#, 5 @135#, 3 @185#, 1@205#

Front Squat

5 @ 135#, 5 # 135#, 3 @155#, 1 @185#, 1@185#

50-40-30-20-10

KBS @ 30#

DU

Time- 9:38

4/9/13

500m row WU

C& J
3@85#, 3 @105#, 1 @125#, suck.

5 rounds:
7 Box Jump
7 HSPU
7 Clean @ 105#

Time- 17:51

Lily's Bday WOD

Bday Chipper WOD

32 C2B Pullup

32 OHS @ 65# UB

32 DU

32 T2B

32 Wallball 14#

32 OH Plate Lunge 25#

32 Box Jump

then Row 1981 meters

Time- 28:50

Annie & OPEN WOD 13.5

"Annie" 7:23

then, OPEN WOD 13.5 Again.

57 reps

Strict Press PR

Back Squat

1x20 @45#, 1x10 @ 135#, 1 x 5@185#, 1 x 3 @ 205#, 1 @ 215#, 1 @225#

Strict Press

1 x 20 @ 35#, 1 x10@55#, 1 x5@75#, 1x5@85#, 1x3@95#, 1 @ 105# PR

4 x 15 GHD Situp, 5 x 3 HSPU

10 min. AMRAP

20 OH Lunges @ 25#

10 HR Pushups

20 Squats

10 Plate Situps

4 rounds + 20 reps

OPEN WOD 13.5

7 minute AMRAP

20 KBS

20 DU

7 rounds + 17 reps

Then,

OPEN WOD 13.5
4 min. AMRAP
15 thrusters @ 65#
15 C2B Pullups

59 reps

HIIT

10 x 1 min. row with 1 min. rest

Fran PR

1000m row 5 x 3 DL @ 135/185/205/225/245# 3RM PR "Fran" 21-15-9 Thruster @ 65# Pullup Time- 4:09 Previous PR 4:18 All UB

OHS

500m row 5 x 3 OHS @ 85/105/125/135/135# 20 minute Alternating OTM 7 Front Squat @ 115# 50 DU

Rest Day

4 x 500m row with 1:30 rest

Linda and Bench PR

"Linda" aka 3 Bars of Death DL @ 135# Bench @ 85# Clean @ 95# Finished with a Bench PR @ 120# Last time I did Linda on 4/5/11 BW DL 65# Bench 76# Clean Last Bench PR @ 115# on 4/5/12

Row 1:1

10 x 1 minute row with 1 minute rest

OPEN WOD 13.4

OPEN WOD 13.4 7 minute AMRAP 3-6-9-12-15-etc. Cleans @ 95# Toes to Bar Got through the round of 12's, was able to string T2B together for the first time ever. Finished with 69 reps total.

DOMS

20 x 30sec row with 1 min. rest
115-135m @ 2:50-1:40 pace

5 x 5 Cleans @ 85/105/125/135/135#

5 x 5 C2B Pullups

Need a recover day.

Back to Lifting

5 x 5 Back Squat @ 135#
Took it easy because my legs are still shot from yesterdays wallballs.

4 x 500m row

21-15-9
DL @ 135#
OHS @ 75#

Time- 7:21

OPEN WOD 13.3

For real this time.

OPEN WOD 13.3
150 Wallball  8:09
90 DU 10:04
30 MU

141 Reps (1 muscle up)

Should have had 2, but fell off the first attempt, got the second one.

Finished 211 in the region and 2692 in the world.

21-15-9

21-15-9
Clean
Front Squat @ 85#
Jerk

Time- 12:02

Open WOD 12.4

2k row

OPEN WOD 12.4 (unbeknownst that OPEN WOD 13.3 was EXACTLY the same)
150 Wallball
90 DU
30 MU

240 Reps (no muscle ups)

OPEN WOD 13.2

OPEN WOD 13.2
10 min. AMRAP
5 Shoulder to Overhead @75#
10 DL
15 Box Jump

289 Reps (goal was 10 rounds for 300).

Turns out step ups or skip ups would have been more efficient and resulted in a few more reps.

Finished 327 in the region and 3737 in the world.

Muscle Up!

Row 4 min/3min/2min/1min/30sec/1min/2min/3min/4min
with 1 min rest for a total of 4540m

Muscle Up Practice.  Got one.

OPEN WOD 13.1 Take 2

OPEN WOD 13.1 Second Attempt (the next day)

165.  Only One. More. Rep.

Left me ranked 183 in the region and 1936 in the world.

OPEN WOD 13.1

OPEN WOD 13.1

50 Burpees
30 Snatches @ 55#
40 Burpees
30 Snatches @ 75#
20 Burpees
30 Snatches @ 100#
10 Burpees
30 Snatches @ 120#

164 Reps

Compared to last years OPEN, I PR'd at 100# and did 5 reps, this year I did 14 reps @ 100#

Erg

Row 1000-900-800-700-600-500-400-300-200-100m
        4:28-3:29-3:29-3:06-2:38-2:11-1:44-1:16-50s-23.4s

Double Day

2k row

5 x 3 Position Clean @ 85/105#

15 min. AMRAP
9 DL @ 95#
12 Pushups
15 Box Jumps

10 rounds + 12 reps

PM WOD @ WSU
Row 1k
1 mile run
Row 1k

Time- 18:49

Open Prep

2k row

5 x 3 Heavy Clean Pull @ 125/175/195/195/195#
5 x 3 Snatch Balance @ 35/55/75/95/95#

10 min. AMRAP
30 DU
15 Snatch @ 55#

6 rounds

Diane PR

"Diane"

21-15-9

DL @ 185#

HSPU

Time- 6:15

WSU

WOD @ WSU with Devin

5-5-3-3-3 Clean @ 88/99/99/110/132#

10-9-8-7-6-5-4-3-2-1

Front Squat @ 110#

10-20-30-40-50-60-70-80-90-100

DU

Time- 19:33

DL

5 x 5 DL @ 135/185/205/225/225 x 3

5 x 1 Skin the Cat

12 min. AMRAP

20 pistols

20 DB snatch @ 30#

5 rounds + 3 reps

Jumpies

5 x 1 1/4 Back Squat @ 95/115/115/135/135#

15 min. AMRAP

25 Jump Squats aka "Jumpies"

20 Pushups

15 Pullups

5 rounds + 55 reps

5 x 5 Week

@ WSU

500m row

5 x 5 Snatch @ 77/77/88/99/99#

21-15-9

OHS @ 95#

Burpee Pullup

Time- ?

Clean & Jerk PR

5 x 1 Clean & Jerk @ 85/105/125/145/155# Clean & Jerk PR/160# Clean PR

12 min. AMRAP

8 Jerks @ 105#

10 T2B

40 DU

5 rounds + 1 rep

No Back Squat PR

5 x 1 Back Squat @ 135/185/205/225/240/250#

4 rounds:
50 squats
10 ring dips

Time- 9:56

Finisher: 1000m row

More PR's

500m row

5 x 1 Snatch @ 85/105/115/120/125# PR!  Took me 13 attempts.

WOD
7 rounds
7 Snatch @ 75#
7 OHS @ 75#
7 Pullups

Time- 11:11

PR Week

1000m row

5 x 1 Front Squat @ 135/185/205# PR!

5 x 1 OHS @ 85/105/125/135/150# PR!

8 min. AMRAP
16 OH Plate Lunges 25#
16 Plate Situps

5 rounds + 14 reps

2/15/13

1000m row

15 min. AMRAP
5 OTB Burpee
10 PP @ 55#
15 SDHP

8 rounds + 5 reps

Gym Date for V Day

1000m row

5 x 3 Position Clean @ 85/105/125/135/145#

"The Chief"
5 rounds
3 min. AMRAP with 1 minute rest
3 cleans @ 95#
6 pushups
9 squats

5/5/5/5/5

3 x 5 min. AMRAP

5 min. AMRAP
5 HSPU
5 Pullup

1 minute rest

5 min. AMRAP
15 squats
15 ring dips

1 minute rest

5 min. AMRAP
25 DU
5 T2B

Rounds: 4/7/5

Day 2

1000m row

5 x 3 Back Squat @ 135/185/195/205/215#

WOD

OTM for 12 minutes
25 DU
Max Rep C&J @ 95#

4-3-3-3-2-2-2-2-2-2-2-2

Paleo Challenge Day 1

1000m row

5 x 3 Snatch @ 85/95/105/110/115#

Superset with:

5  x 3 OHS @ 85/95/105/110/115#

WOD

10 minute AMRAP
10 KB Snatch @ 30# (5 each arm)
10 KB 1 arm OHS

7 rounds + 10 reps

"Sean"

Saturday Hero WOD

"Sean"
10 Rounds
11 Pullups (all UB)
22 Front Squats @ 45#

Time- 17:21

5RM Clean

1000m row

5 x 5 Clean @ 85/105/125/135/145#

WOD

50 DB Squat Clean Thrusters @ 25#
with 10 DU's OTM

Time- 4:48

CrossFit Winona

21-15-9
Clean @ 105#
Box Jump

Time- 8:06

Snatch 5RM

5 x 5 Snatch @ 85/95/105/110/115#

WOD
21-15-9
Box Jump
DL @ 185#
Pushup

Time- 7:19

10-1 Couplet

1000m row

5 x 5 HSPU

5 x 5 Strict Press @ 55/65/75/85/85#

WOD
10-9-8-7-6-5-4-3-2-1
Pullup
Back Squat @ 135#

Time- 8:40

Max DL

5 x 1 DL @ 225/245/265/failed at 280#

5 minute AMRAP
10 DB DL @ 25#
25 DU

1 minute rest

5 minute AMRAP
10 DB Thruster
25 DU

1 minute rest

5 minute AMRAP
10 DB Manmakers
25 DU

Rounds: 7/4/4 = 15

Dumbell AMRAP

12 minute AMRAP

10 DB PP @ 25#
10 DB Lunges

13 rounds + 15 reps

Finisher: Tabata Row

5 x 1 Back Squat @ 135/185/205/225#

VB Open Gym & City League game

OHS

50-40-30-20-10

Squats

Pushups

KBS @ 30#

then, 100 DU

Time- 22:05

5 x 1 OHS @ 85/105/125/135/145/155#

Matched previous PR.  Could have done more weight but couldn't get it overhead.

Afternoon Track Workout @ WSU
7 x 320m run
1:19/1:20/1:21/1:26/1:28/?/1:29

Airdyne

Tabata Airdyne (twice)

WOD

OTM for 12 minutes

9 DL

7 HPC

5 PP @ 75#

Death By Back Squat

Morning WOD

Death By Back Squat @ 65#

16 rounds plus 5 burpees OTM for 4 minutes

Evening WOD

Death By Back Squat @ 135#

12 rounds + 5 burpees OTM for 7 minutes

Busted Quad

1000m row warmup

5 x 3 1 1/4 Back Squat @ 135/155 then stopped because my right quad was exploding.  It felt a little strained after the alumni game on Saturday and I should have rested another day.

Had to modify the workout to avoid the quad.

21-15-9

Pistols (left leg only)

Ring Dips (self assisted)

CrossFit Valley of the Moon

15 min. AMRAP

5 min. AMRAP
10 DB PP @ 30#
10 Situp
@ 5 min. 400m run
10 DB DL @ 30#
10 Pushups
@ 10 min. 400m run
10 Hang Squat Clean DB 30#
10 Burpee

7 rounds, 4 rounds, 2 rounds + 8 reps

Hang Squat Snatches

5 x 5 Hang Squat Snatch @ 55/75/75/80/85#

Tabata Plank

WOD
3 RFT
25 HR Pushups
25 Jumping Squats
25 KBS @ 35#

Time- 8:25

Caught Up

5 x 5 Hang Squat Clean & Jerk @ 85/95/105/115/125#

3 rounds:

50 DU

25 Thruster @ 65#

Time- 8:37

1/14/13

5 x 5 Back Squat @ 135/155/165/175/185#

15 minute AMRAP

5 HSPU

10 Pistols

15 T2B

5 rounds + 17 reps

FINISHER: 2 sets of Tabata Squats

1/12/13

Saturday Partner WOD with Karla

400 squats

300 situps 

200 burpees 

100 pullups 

Time- 35:18

1/11/13

5 x 1 Back Squat @ 185/205/failed at 225/215/ failed again at 225#

5 x 1 Split Jerk @ 125/145/failed at 165/155/ failed at 160#

WOD

10 minute AMRAP

5 snatch

5 OHS @ 65#

11 rounds + 2 reps

1/9/13

2k row warmup

5 x 1 DL @ 225/245/265/275 PR, failed at 280#

WOD

7 rounds

7-6-5-4-3-2-1 Back Squat @ 135#

7 Burpees

Time- 8:00 

CrossFit Lewiston

1/7/13 @ CrossFit Lewiston in Maine

21-15-9

HSPU

Wallball @ 20#

Burpee

Time- 9:58

Saratoga

1/3/13 @ Feral CrossFit

Back Squat 5 x 1 @ 225#

Workup 1RM Clean & Jerk 150# PR

WOD 10 min. OTM with partner

Alternate 5 cleans @ 115#

Max rep box jumps 30"

Feral CrossFit

1/2/13 @ Feral CrossFit in Saratoga, NY

3 x 5 Pendlay Row workup to 105#

WOD

6 rounds

20 DU

20 Wallball @ 14#

Time- 9:28

12/26/12

5 x 5 Back Squat @ 135/135/155/175/175#

5 x 5 Split Jerk @ 65/85/105/115/115#

WOD

5 rounds

10 SDHP

10 Front Squat

10 Push Press @ 65#

Time- 8:20

12/24/12

5 x 5 DL @ 135/225/225/225/225#

WOD

21-15-9

DL @ 185#

Ring Pushups

Time- 6:01

12/23/12

15 min. AMRAP

5 pullups

10 goblet squats @ 40#

15 KBS

9 rounds + 5 pullups

12/20/12

5 x 1 Snatch @ 85/95/105/ failed twice at 115#

5 x 1 OHS @ 115/125/145/ failed at 155#

WOD

8 DB snatch each arm for 20 minutes

12/19/12

15 minute AMRAP

5 pullups

10 hi box jumps

20 OH Lunges @ 25#

9 rounds + 8 lunges

FINISHER: 3 x 10 plate situps

12/18/12

Clean 5 x 1

Front Squat 5 x 1

Clean Ladder OTM til failure,

rest 1 minute and back down the ladder

Got to 7

12/15/12

350 Burpees

Time- 36:34

12/14/12

30 minute row around 6k meters
rest
30 minute row 6300m

5 x 3 1 1/4 squats @ 135/135/145/150/155#

5 x 3 Split Jerk @ 85/105/115/125/130#

WOD

8 minute AMRAP
50 DU
5 HSPU

5 rounds + 50 DU

Finisher: 95# Squat Hold
2 minutes