1/28/14

Power Clean + Clean @ 75% x 4
125/125/125/125#

Snatch Balance
3 @70%, 3 #75% x 2, 3 @ 80% x 2
4 @ 65#, 3 @ 75/85#, 3 @ 95/100# PR

Push Press 4 x 5 @80%
110/110/110/110#

3 x ME Ring Dip (DGS)
10/10/10

10 TGU each arm @ 30#

1/26/14

2 Position Snatch (floor/high hang)
2 @75%, 2 @80%
65/85/95/95#

Snatch Pull 5 x 5 @95%
5 @ 125/125/125/125/125#

RDL 8 x 4 @60% of Back Squat
8 @ 145/145/145/145#

Back Squat
5 x 2 @75%, 5 x 4 @80%
2 @ 175/175/175/175/175#, 4 @ 185/185/185/185/190#

Barbell & WOD

1/25/14

2 Position Clean (floor/high hang)
2 @75%, 2 @80%
2 @125#, 1 @130/135#

Clean DL 5 x 5@105%
5 @175/175/175/175/175#

1 Arm KB OH Walking Lunge
3 x 10 @ 35#

Front Squat
5 @75%, 4 x 2 @80%, 3 x 2 @85%
5 @ 155#, 2 @165/170/170/175/175/180#

WOD
"Fat Fran"
21-18-15-12-9-6-3-1
Thrusters @45#
C2B Pullups (DGS)
Time- 16:58

1/23/14

500m row warmup
3 min ME Burpee Box Jump
Score- 30
Handstand Practice

Power Clean + Clean 4 @75%
1@85/115/125/125/125/125#

Snatch Balance
3 x 2 @70%, 3 x 2 @75%, 3 @ 80%
2 @65/75/80#, 2 @80/85/90#, 3 @95#  PR

3 Rounds:
15 Pullups
10 Box Jumps

Bench Press 5 x 5 @80%
5 @95/95/95/95/95#

50 Slam Ball Torture Twists on GHD

Barbell Week 3

1/21/14

Power Snatch + Snatch
4 @75%
65/75/85/85/85#

Jerk 3 x 5 @80%
85/115/115/115#

Clean Pull 5 x 5 @95%
155/155/155/155/155#

Back Squat
5 @75%, 5 x 3 @80%, 3 @85%, 4 @80%
5 @175#, 3 @185/185/185/190/190/200#, 4 @190#

3 x 5 T2B

1/20 WODs

10 min. Cindy
9+14

WOD #2
5 Rounds:
10 KB Snatch + Lunge R arm
5 Burpee Pullups
10 KB Snatch + Lunge L arm
5 Burpee Pullups

First round with 35#, the rest with 25#

Time- 23:52

Barbell and XC Skiing 1/19

3 Position Snatch
2 @70, 3 @ 75%
65/65#  :(

RDL 8 x 4 @55% of Back Squat
8 @ 115/135/135/135#

Snatch Push Press
5 x 5 @75%
85/85/85/85/95#

3 x 5 Plyo Pushups

Back Squat
5 @65%, 5 @70%, 4 @75%, 3 @80% x 2
5 @155#, 5 @ 165#, 4 @175#, 3 @185/190#

20 Plate Situps @15#

HS Practice
Forward Rolls

Classic Cross Country Ski Lesson in Hixon Forest

Barbell and WOD 1/18

3 Position Clean (floor/low hang/high hang)
2 @70%, 2 @75%
115/125#

Snatch DL 7 x 2 @100%, 5 x 3 @100%
125/125/125#

20 High Box Jumps
20 KB Muscle Snatch 40# DB

Front Squat
6 @65%, 5 @70%, 5 @75%, 3 @80% x 2
6 @135#, 5 @145#, 5 @155#, 3 @165#, 3 @170#

Community WOD
20 min. AMRAP
10 Box Jump
15 Slam Balls
20 Lunges
25 KBS

5+50

WOD and Barbell 1/16

5 min AMRAP
10 Box Jump         5+10
10 Dips (band)

4 min AMRAP
10 Jumping Pullup      3+10
10 Wallball

3 min AMRAP
5 GHD Situp        3+5
10 KBS

2 min AMRAP
5 HSPU               3
10 Squat

1 min AMRAP
DU                         85

1 min rest between each AMRAP

Barbell:
1 Power Clean + 2 Clean
2 @70% x 2, 2 @75% x 2
115/115#, 125/125#

Snatch Balance
3 @ 65% x 2, 3 @70%, 3 @75% x 2
75/80#, 85#, 90/95#

Push Press 5 x 5 @80%
110/110/110/110/110#

5 x 5 Strict Pullups

1/15 WOD

12 min AMRAP
5 C2B Pullups
10 DB Snatch @ 35#
15 Goblet Squats @ 35#

5+20

Barbell Club Week 2

1 Power Snatch + 2 Snatch
2 @70%, 3 @75%
1 @85/90/95/95/95#

Jerk 3 x 5 @75%
115/115/115#

Clean Pull 5 x 5 @95%
155/155/155/155/155#

Back Squat
6 @65%, 6 @70%, 6 @75%, 5 @80% x 2
6 @160/170/180#, 5 @185/185#

1/13 WOD

15 min AMRAP
5 HSPU
10 Pistols
15 T2B (shitty, one round of GHD)

6+15

Barbell 1/12

Clean & Jerk
3 @70%, 2 @75%, 1 @80%, 1 @75%, 1 @80%
3 @115#, 2 @120#, 1 @130#, 1 @130#, 1 @130#

Snatch Pull
7 x 4 @90%
115/115/115/115/115/115/115#

Snatch Push Press
5 x 3 @70%, 5 x 2 @75%
3 @85/85/90/90/90#, 2 @95/95/95/95/95#

Back Squat 6 @60%, 6 @65%, 6 @70%, 4 @75% x 2
6 @140/150/165#, 4 @ 175/175#

10 x 3 High Box Jumps

Barbell and WOD 1/11

Muscle Snatch
5 @60%, 4 @65%, 3 @70% x 2
5 @75#, 4 @80#, 3 @85#, 3 @90#

3 Position Clean (floor/low hang/high hang)
2 @65%, 3 @70%
105/110/115/115/115#

Clean DL
7 x 4 @ 100% of Clean
165/165/165/165/165/165/165#

Front Squat
8 @60%, 6 @65%, 5 @70%, 3 @75%, 5 @70%
8 @125#, 6 @135#, 5 @ 145#, 3 @160#, 5 @150#

Community WOD @ Holmen
Team WOD with Chelsea S. and Anna
400 Squats
300 Situps
200 Burpees
100 Pullups

Time- 27:46

1/10 @ Warrior Destruction

12 min. AMRAP
5-6-7-8-9-etc.
Front Squat @65#
Ring Dip (DGS)

Score: 14

15 minutes of AB Destruction
30 sec on, 20 sec off
Windshield Wipers
Leg Raises

Barbell 1/9/14

1 Power Clean + 2 Cleans
2 @ 65%, 3 @70%
100/110/115/115/115#

Snatch Balance
3 @60% x 2, 3 @ 65%, 3 @70% x 2
65/75/80/85/90#

3 x 10 Broad Jumps

5 x 5 Push Press @ 75%
100/100/100/100/100#

3 x 10 GHD Situps/Back Ext.

Barbell Club Day 1 Week 1

1/7/2014

1 Power Snatch + 2 Snatch @65% x 2 (80/80#)
3 @ 70% 85/95/90#
Jerk 3 @ 70%x2 105/110#
3 @ 75% x 3 115/115/115#
Clean Pull 7 x 4@90% 150#
Back Squat 8@60%, 8@65%, 6@70%, 6@70%
8@140/150#, 6@165/165#
3 x 5 T2B
2 x 15 GHD Situp

1/6/2014

10 min AMRAP
40 DU
20 Fr Sq @55#

5 rounds

1/5/14

Coaches Team WOD
40-30-20-10
DL @205#
Box Jump
DU
HSPU
T2B
Push Press @ 85#
85# Front Rack Walking Lunge relay to finish

12/31

Crested Butte

5 rounds:
10 Bench Press @75#
10 Box Jump
10 T2B
250m Row

Time- 17minutes

12/30

Crested Butte CrossFit!

5 min AMRAP       3+12
10 DL
10 Burpee

4 min AMRAP   3
5 Squat Clean
10 Pushup

3 min AMRAP  2
10 Fr Sq
5 HSPU

2 min AMRAP   2
5 Squat Snatch
5 Pullup

1 min AMRAP     34
Push Press

201 Total Reps

12/27

Handstand practice

10 snatch @ 65#
20 T2B
30 Pullup
40 Thruster @35#
50 DU
60 KBS @ 35#

11:40

12/26

500m row

21-15-9
Fr Sq @105#
Ring Pushups

13 minutes

12 Days of Christmas WOD

1 C&J @85#
1 MU
3 Box Jump
4 Snatch @85#
5 Burpee
6 Push Press
7 Pistols
8 GHD Situps
9 Wallball
10 Pullup
11 HSPU
12 Fr Sq @85#

Time- 45 minutes

12/23

Ring Work

12/22

Coaches Team WOD
25 minute cap
Me, Peter, Devin vs. Patrick, Ren, Paul

Double Grace @135#
60 C&J
Double Annie
100-80-60-40-20
DU
Situp
Double Nate AMRAP
4 MU
8 HSPU
16 KBS

7-2

Probably the most MU's I've ever done in one day.

12/20

Bench 3 @85, 1 @105/115/120/125/125#
DL 5 @125, 3 @ 175#, 1 @215#

Baseline WOD
1000m row (1:58)
40 Squats
30 Situps
20 Pushups
10 Pullups (UB Butterfly)

Time-5:58

12 minute AMRAP
1-1-2-2-3-3-4-4-etc.
KB Sumo DL @70#
Hi Box Jump

13+8

12/19

Snatch 1@65/85/85/95/105/105/105#
OHS 3 @105/115/120/125, 2 @ 135#
3 Position Snatch @65/65/65#

OTM 1 Snatch + 5 OHS @65# for 20 minutes

12/18

1k row warmup

Front Squat 3 @ 135, 1 @185/195/205#

12/17

C&J 1@85/105/125/135/145/155/160/160#

OTM Clean Ladder @135#
1-2-3-4-5-4-3

12/16

Back Squat 1@135/185/205/225/235/missed 245#
2 x 1000m row
Tabata Squat-12

12/16

Back Squat 1@135/185/205/225/235/missed 245#
2 x 1000m row
Tabata Squat-12

12/15

350 Burpee Challenge
38:55

12/14

Yoga with Lewis

12/13

5 x 3 1 1/4 Back Squats @ 135/155/165#
Split Jerk 3 @85/105/105#

8 min AMRAP
50 DU
5 HSPU

5+7

12/12

5 x 3 DL @135/165/185/195#
5 x 5 HSPU

50-40-30-20-10
SDHP KB 53#
Over Box Jumps

Time-20:55

12/11

3 Position Snatch 3@65/85/85#
3 Snatch @ 85#
OHS 5 @85/95/105/115#

12/10

OTM Push Press 5 @ 65/75/85/95/105/115/125#

Buy-In: 50 Slam Ball @30#
10 min. AMRAP
8 KB Snatch @ 20# R arm
8 KB OHS R arm
8 KB Snatch L arm
8 KB OHS L arm

5 +23

12/9

3 Position Clean 3 @85/95/105#
Clean 1 @125/135/145/150/155/missed 160#
Fr. Squat 3 @160/165/170#, 2 @175#, 1 @180/185# missed 190#
Strict Press 1 @85/95/missed 100#
3 Position Snatch 3 @55/75/85#

OTM for AMRAP
3 Clean
3 Fr. Sq.
3 Jerk

@115# for 3 minutes
1 minute rest
@85 for 17 minutes

12/7

1 min Max Rep with 2 minutes rest:
Squat- 48
HSPU- 10
DU-112
Pullup-20
Row-14
Burpee-16
KBS 28 @40#
Situp- 32
Slamball 20 @40#
Over Shoulder 20
Total Score- 310

CFP Barbell
C&J Workup to 160# Clean, 150# C&J

12/6

6 x 3 Clean & Jerk

1-2-3-4-5-6-7-8-9-10
Front Squat @ 95#
10-9-8-7-6-5-4-3-2-1
C2B Pullup

14 min

Had Tachycardia for the 2nd time in the last week.

12/4

5 x 10 RDL @85#

5 Rds:
25 Wallball
50 DU

Time-12:34

12/3/13

Snatch 5 @65/65/85/105/105#
OHS 5 @65/85/105#

10 min AMRAP
15 Box Jump
15 Snatch @65#

3+23