Weight- 133.2#
Chest- 32
Waist- 26.75
Hips- 37.75
R Thigh- 21
R Bicep- 10.5
Tuesday, January 6, 2015
12/30/14
Last WOD of 2014 @ CrossFit SoulShine
Power Cleans 2 @85/105/125/135/145#
WOD
5 Rounds:
7 HSPU (UB)
7 Thrusters @75#
7 Power Cleans
Time- 9:28
Power Cleans 2 @85/105/125/135/145#
WOD
5 Rounds:
7 HSPU (UB)
7 Thrusters @75#
7 Power Cleans
Time- 9:28
12/29/14
@ CrossFit SoulShine
Back Squat 5 @ 115/165/185/205#
WOD
25-20-15-10-5
Wallball @14#
10 T2B
Time- 8:42
@ Feral CrossFit
Clean 3 @85/115#, 1 @125/145/155/160#
WOD
4 Rounds:
1 min L Pike Ups 40/40/40/40
1 min Band Good Mornings 20/20/20/20
1 min DB Step-ups @20# 16/16/16/16
1 min rest
Back Squat 5 @ 115/165/185/205#
WOD
25-20-15-10-5
Wallball @14#
10 T2B
Time- 8:42
@ Feral CrossFit
Clean 3 @85/115#, 1 @125/145/155/160#
WOD
4 Rounds:
1 min L Pike Ups 40/40/40/40
1 min Band Good Mornings 20/20/20/20
1 min DB Step-ups @20# 16/16/16/16
1 min rest
12/27/14
@Feral CrossFit
Headstand Practice
WOD
3 Rounds:
600m Run
50 Russian KBS @35# (UB)
90 Second Plank
Time- 20:20
Headstand Practice
WOD
3 Rounds:
600m Run
50 Russian KBS @35# (UB)
90 Second Plank
Time- 20:20
12/26/14
@ Feral CrossFit
Strict Press 3 @75/85#, 2 @95#, 1 @100#, 3 @85#, 7@75#
WOD
3 Rounds:
500m Row
20 Windshield Wipers @75#
Time- 11:09
12 Days of Xmas WOD
12/24/14
12 Days of Christmas WOD
1 Power Snatch @65#
2 Power Clean
3 Push Press
4 Thrusters
5 Front Squats
6 Bar Over Burpees
7 Pushups
8 KBS @35#
9 Box Jumps/Step Down @20"
10 Abmat Situps
11 OH Plate Lunges @25#
12 DU
Time ~28 minutes
12 Days of Christmas WOD
1 Power Snatch @65#
2 Power Clean
3 Push Press
4 Thrusters
5 Front Squats
6 Bar Over Burpees
7 Pushups
8 KBS @35#
9 Box Jumps/Step Down @20"
10 Abmat Situps
11 OH Plate Lunges @25#
12 DU
Time ~28 minutes
12/23/14
@ Feral CrossFit
Bench 3 @ 85/95#, 4 @105#, 1@115#, 3 @95#, 12 @85#
WOD 2 min AMRAP with 1 min rest,
5 Rounds
5 Hang Clean
5 Push Press
3 @85#, 2 @95#, 3 @65/65/65#
Bench 3 @ 85/95#, 4 @105#, 1@115#, 3 @95#, 12 @85#
WOD 2 min AMRAP with 1 min rest,
5 Rounds
5 Hang Clean
5 Push Press
3 @85#, 2 @95#, 3 @65/65/65#
12/22/14
@ Feral CrossFit
Back Squat 3 @ 165/185/210#, 1 @235#, 3 @185#, 10 @165#
WOD
20 DB Step Ups @30#
25 Hang DB Snatch L Arm @30#
50 Abmat Situps
25 Hang DB Snatch R Arm
20 DB Step Ups
Time- 7:50
Back Squat 3 @ 165/185/210#, 1 @235#, 3 @185#, 10 @165#
WOD
20 DB Step Ups @30#
25 Hang DB Snatch L Arm @30#
50 Abmat Situps
25 Hang DB Snatch R Arm
20 DB Step Ups
Time- 7:50
12/20/14
@ Feral CrossFit
Snatch 2 @65/85#, 1 @95/105#
Front Squat 5 @135/155/165#, 2 @175#, 5 @ 155/135#
Snatch 2 @65/85#, 1 @95/105#
Front Squat 5 @135/155/165#, 2 @175#, 5 @ 155/135#
NY Trip
12/19/14 @ Feral CrossFit
Strict Press 5 @65/75#, 6 @ 80#, 3 @85#, 5 @ 75#, 7 @ 65#
WOD 3 min AMRAP with 2 min rest
3 Rounds:
5 Thrusters @ 65#
5 Ring Rows
4/4/4
Strict Press 5 @65/75#, 6 @ 80#, 3 @85#, 5 @ 75#, 7 @ 65#
WOD 3 min AMRAP with 2 min rest
3 Rounds:
5 Thrusters @ 65#
5 Ring Rows
4/4/4
12/17/14
5 x 5 High Hang Snatch
5 @35/55/75/85/95/100#
WOD 3 Rounds:
1 min on, 1 min rest
Burpees 16/16/16 = 48
DU 100/109 UB/95 = 304
Situps (instead of floor press) 29/30/31 = 90
Back Squat @95# 15/16/18 = 49
Total Score= 491
5 @35/55/75/85/95/100#
WOD 3 Rounds:
1 min on, 1 min rest
Burpees 16/16/16 = 48
DU 100/109 UB/95 = 304
Situps (instead of floor press) 29/30/31 = 90
Back Squat @95# 15/16/18 = 49
Total Score= 491
12/16/14
DL 5 @ 145#, 3 @ 175#, 3 @205#, 1 @235#, 1 @265#
Partner WOD
2 Rounds:
30 Wallball
20 Medball Situps
30 cal Row
400m run with medball
Time- 13:21
Partner WOD
2 Rounds:
30 Wallball
20 Medball Situps
30 cal Row
400m run with medball
Time- 13:21
Air Force WOD PR
12/15/14
Push Jerk 5 x 3 @85/105/125/130/135#
Air Force WOD
4 burpees OTM
20 Thrusters @ 65# (UB)
20 SDHP (UB)
Push Jerk (19/1)
OHS (13/7)
Front Squat (14/6)
Time- 7:41 PR!
Previous PR 10/22/14 8:46
Push Jerk 5 x 3 @85/105/125/130/135#
Air Force WOD
4 burpees OTM
20 Thrusters @ 65# (UB)
20 SDHP (UB)
Push Jerk (19/1)
OHS (13/7)
Front Squat (14/6)
Time- 7:41 PR!
Previous PR 10/22/14 8:46
12/12/14
3 x 40ft Farmer Carry with 70# KB
12 min AMRAP
800m Run Buy-In
1-2-3-4-5-6-etc.
Rope Climb
2-4-6-8-10-etc.
DL @135#
8 DL +2 rope climbs (30 reps)
12 min AMRAP
800m Run Buy-In
1-2-3-4-5-6-etc.
Rope Climb
2-4-6-8-10-etc.
DL @135#
8 DL +2 rope climbs (30 reps)
12/11/14
5 x 5 DB Row @ 25/30/35/40/45#
WOD Chipper
10 OHS
14 Front Rack Lunges
20 T2B
24 Pushups
100 DU
24 Pushups
20 T2B
14 Front Rack Lunges
10 OHS
Time- 14:02
WOD Chipper
10 OHS
14 Front Rack Lunges
20 T2B
24 Pushups
100 DU
24 Pushups
20 T2B
14 Front Rack Lunges
10 OHS
Time- 14:02
12/10/14
Time Mile- 7:46
Partner WOD (team of 3)
3 Rounds:
18 Power Snatch @ 65#
36 Pullups
45 Wallball @ 14#
750m Row
Time- 19:47
Partner WOD (team of 3)
3 Rounds:
18 Power Snatch @ 65#
36 Pullups
45 Wallball @ 14#
750m Row
Time- 19:47
12/5/14
5 x 3 Weighted Pushups @25#
WOD 5 Rounds:
6 Weighted Step Ups with bar
12 OHS @65#
18 Floor Presses
Time- 18:02
WOD 5 Rounds:
6 Weighted Step Ups with bar
12 OHS @65#
18 Floor Presses
Time- 18:02
12/4/14
C&J OTM for 8 minutes @85/105/125#
C& J every 2 minutes for 8 minutes @ 135145/155/165/165#
WOD 12 min AMRAP
1 rope climb
3 thrusters @ 95#
5 burpees
20 DU
5+5
C& J every 2 minutes for 8 minutes @ 135145/155/
WOD 12 min AMRAP
1 rope climb
3 thrusters @ 95#
5 burpees
20 DU
5+5
12/3/14
@ The Pit
OTM for 8 minutes, then every 2 minutes for 8 minutes
1 Snatch @65/85/95/105/110/115/120/125/130# PR Match!
Partner WOD "We" Wednesday with Brittney
7 Rounds:
6 DL @ 165#
12 Clapping Pushups with partner
200m Run
Time- 15:24
OTM for 8 minutes, then every 2 minutes for 8 minutes
1 Snatch @65/85/95/105/110/115/
Partner WOD "We" Wednesday with Brittney
7 Rounds:
6 DL @ 165#
12 Clapping Pushups with partner
200m Run
Time- 15:24
11/29/14
Last WOD @ CrossFit La Crosse
Partner WOD with Caryn
100 Goblet Squats @35#
100 DL @ 155#
100 HR Pushups
100 Slamballs @30#
100 KBS @35#
One partner works while the other does situps
Time- 24:32
Partner WOD with Caryn
100 Goblet Squats @35#
100 DL @ 155#
100 HR Pushups
100 Slamballs @30#
100 KBS @35#
One partner works while the other does situps
Time- 24:32
11/27/14
Thanksgiving WOD @ CFLAX
Teams of 4 complete:
100 Back Squats @105#
400 DU
100 Dips
300 Wallballs
100 HSPU
200 Box Jumps
100 OH Lunges @25#
100 Burpee Pullups
Time ~25 minutes
Teams of 4 complete:
100 Back Squats @105#
400 DU
100 Dips
300 Wallballs
100 HSPU
200 Box Jumps
100 OH Lunges @25#
100 Burpee Pullups
Time ~25 minutes
Sunday, January 4, 2015
11/26/14
@ The Pit
2 Hang Squat Clean OTM for 8 min @105#
1 hang Squat Clean OTM for 6 min @125/125/130/135/140/145#
Partner WOD 4 Rounds:
500m Row
30 T2B (V-Ups)
30 Burpees
20 Push Jerks @85#
Completed 2 Rounds then had to leave for our flight.
2 Hang Squat Clean OTM for 8 min @105#
1 hang Squat Clean OTM for 6 min @125/125/130/135/140/145#
Partner WOD 4 Rounds:
500m Row
30 T2B (V-Ups)
30 Burpees
20 Push Jerks @85#
Completed 2 Rounds then had to leave for our flight.
11/25/14
@ The Pit
1 Power Snatch + 1 Hang Power Snatch + 3OHS
1 @65/75/85/95/105/110#
20 min AMRAP
3 MU (bar MU with band)
6 DL @ 185#
200m Run
5 Rounds
1 Power Snatch + 1 Hang Power Snatch + 3OHS
1 @65/75/85/95/105/110#
20 min AMRAP
3 MU (bar MU with band)
6 DL @ 185#
200m Run
5 Rounds
11/24/14
@ The Pit
5 x 3 Front Squat 3 @95/135/155/165#, 1 #185#
"Fran"
21-15-9
Thruster @65# (21 UB, 10/5, 9 UB)
Pullup (11/10, 8/7, 5/4 Butterfly)
Time- 6:43
Rest 5 minutes
30 C2B Pullups
5/5/5/5/5/3/2
9 minutes
5 x 3 Front Squat 3 @95/135/155/165#, 1 #185#
"Fran"
21-15-9
Thruster @65# (21 UB, 10/5, 9 UB)
Pullup (11/10, 8/7, 5/4 Butterfly)
Time- 6:43
Rest 5 minutes
30 C2B Pullups
5/5/5/5/5/3/2
9 minutes
11/21/14
@ The Training Pit- Hallendale
5 DB Manmakers @30#
30 DU
10 Push Jerk @105#
30 DU
15 DL @105#
30 DU
20 Weighted Step Ups @30#
30 DU
15 DL
30 DU
10 Jerk
30 DU
5 DB Manmakers
5 DB Manmakers @30#
30 DU
10 Push Jerk @105#
30 DU
15 DL @105#
30 DU
20 Weighted Step Ups @30#
30 DU
15 DL
30 DU
10 Jerk
30 DU
5 DB Manmakers
11/20/14
@ The Training Pit- Boca Raton
5 x 3 Pendlay Row @45/75/95/95/105/105#
WOD 15 min AMRAP
3 Bar MU with band
6 Thrusters @75#
9 HSPU on plates
4+9
5 x 3 Pendlay Row @45/75/95/95/105/105#
WOD 15 min AMRAP
3 Bar MU with band
6 Thrusters @75#
9 HSPU on plates
4+9
11/19/14
1st WOD @ The Training Pit- Hallendale
5 x 3 DL @ 135/185/205/215/235#
Partner WOD
50 Wallball vs. Wall Sit
50 T2B vs. Plank
50 KBS vs. Abmat Situp
50 Box Jump 24" vs. Hollow Rocks
50 Cal Row vs. Leg Raises
Time- 14:40
5 x 3 DL @ 135/185/205/215/235#
Partner WOD
50 Wallball vs. Wall Sit
50 T2B vs. Plank
50 KBS vs. Abmat Situp
50 Box Jump 24" vs. Hollow Rocks
50 Cal Row vs. Leg Raises
Time- 14:40
11/17/14
@ CFWR
Push Jerk 2 @85/105/125/135#
WOD 5 Rounds:
5 Snatch @65#
6 Sandbag Squat Clean @45#
8 Slamball Shoulder Roll @40#
Time- 8:55
4 sets of 10 GHD Situps/Back Ext.
2nd WOD @ CFLAX
2 Hang Clean + 2 Squat Cleans @85/95/105/115/120/120#
WOD "Nasty Girls"
3 Rounds
50 Squats
7 MU (I did 1 MU)
10 Hang Clean @95#
Time- 11:00
Push Jerk 2 @85/105/125/
WOD 5 Rounds:
5 Snatch @65#
6 Sandbag Squat Clean @45#
8 Slamball Shoulder Roll @40#
Time- 8:55
4 sets of 10 GHD Situps/Back Ext.
2nd WOD @ CFLAX
2 Hang Clean + 2 Squat Cleans @85/95/105/115/120/120#
WOD "Nasty Girls"
3 Rounds
50 Squats
7 MU (I did 1 MU)
10 Hang Clean @95#
Time- 11:00
11/15/14
@ CFWR
WOD
10 Squat Clean @105#
Fran 15-12-9 @55#
15 Burpees
Fran 12-9-6 @55#
15 Power Cleans @105#
Time- 18:45
WOD
10 Squat Clean @105#
Fran 15-12-9 @55#
15 Burpees
Fran 12-9-6 @55#
15 Power Cleans @105#
Time- 18:45
11/14/14
@ CFWR
Back Squat 5 @95/145/165/175#
WOD 5 Rounds:
10 Push Press @85#
10 Ring Dips (with band)
5 HSPU on 45# Plates
Time- 15:28
WOD 2 @ CFLAX
1 High Hang/1 Low Hang/ 1 Squat Clean @85/105/105/105/105/105/105#
Partner WOD with Dean
15 min Wallball #14#
* WB can't touch the floor for the entire 15 minutes
Did a combined 455 Wallballs
Back Squat 5 @95/145/165/175#
WOD 5 Rounds:
10 Push Press @85#
10 Ring Dips (with band)
5 HSPU on 45# Plates
Time- 15:28
WOD 2 @ CFLAX
1 High Hang/1 Low Hang/ 1 Squat Clean @85/105/105/105/105/105/105#
Partner WOD with Dean
15 min Wallball #14#
* WB can't touch the floor for the entire 15 minutes
Did a combined 455 Wallballs
11/12/14
@ CFLAX
Back Squat 3 x 12 @45/95/115/115# + 5 Box Jumps
WOD 12 min AMRAP
6 Hang Cleans @85#
6 Dips (matador + band)
6 Burpees
6+8
Back Squat 3 x 12 @45/95/115/115# + 5 Box Jumps
WOD 12 min AMRAP
6 Hang Cleans @85#
6 Dips (matador + band)
6 Burpees
6+8
11/11/14
@CFWR
Strict Press 1 @65/85/95/105/100#, ME @80%, 7 @80#
HERO WOD "Rahoi"
12 min AMRAP
12 Box Jumps 20"
6 Thrusters @65#
6 Bar Facing Burpees
6+12
Strict Press 1 @65/85/95/
HERO WOD "Rahoi"
12 min AMRAP
12 Box Jumps 20"
6 Thrusters @65#
6 Bar Facing Burpees
6+12
11/10/14
@ CFWR
Front Squat 3 @95/145/155/155#
WOD 11 Rounds:
5 Hang Clean @ 85#
6 Slamball @35#
Time- 11:40
Front Squat 3 @95/145/155/155#
WOD 11 Rounds:
5 Hang Clean @ 85#
6 Slamball @35#
Time- 11:40
11/8/14
@CFWR
8 min AMRAP
5 HSPU (UB)
5 Squat Clean @95#
Rest 2 Minutes
8 min AMRAP
10 DL @95#
1 PC/ 1 Squat Clean/ 1 Push Jerk
9 minute AB finisher
Partner Leg Raise/ Abmat Situp with ball
8 min AMRAP
5 HSPU (UB)
5 Squat Clean @95#
Rest 2 Minutes
8 min AMRAP
10 DL @95#
1 PC/ 1 Squat Clean/ 1 Push Jerk
9 minute AB finisher
Partner Leg Raise/ Abmat Situp with ball
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