3/15/22
Bench Press Workup 1RM
3@65, 1@85/95/105/110#
METCON "Death By Burpees"
14+13
Friday, March 18, 2022
3/14/22 OPEN WOD 22.3
3/14/22
Front Squat Workup 1RM
5@45, 3@95, 2@115, 1@135/155/165#
OPEN WOD 22.3
21 Pullups (11/10)
42 DU (UB)
21 Thrusters @65# (9/8/7) 3:24
18 C2B Pullups (singles)
36 DU (UB)
18 Thrusters @75# (6/5/4/3) 9:18 tie break
15 Bar MU (got 1 barely)
30 DU (UB)
15 Thrusters @85#
*12 min time cap
157 reps
3/9/22 "Ball Drop"
3/9/22
Back Squat 3x3@50-60%
3@95/135/155#
METCON "Ball Drop"
Parner WOD with Ashley
2 Rounds:
15 Wallwalks
50 Wallballs
30 C2B Pullups
3/8/22 "Dump Truck"
3/8/22 with Kristen!
Push Jerks 3 x 5 @60-70%
5@75/95/105#
METCON "Dump Truck"
100 DU
then 3 Rounds:
15 DB Push Jerks @35# 25#
15 Box Jumps
then...
200m Farmers Carry @35# 25#
Time-7:45
3/7/22 "Bar Fight"
3/7/22
Power Snatch Workup 1RM
1@65/85/105/110/110#
METCON "Bar Fight"
9 min AMRAP
3-6-9-12-15-etc.
T2B
Power Snatch @65#
12+4 snatch =76 reps
3/4/22 OPEN WOD 22.2
3/4/22
OPEN WOD 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DL @155#
Bar-Facing Burpee
*10 min time cap
9+3=93 reps
I was worried about blowing up my back on the DL's so I did singles and dropped at the top each time which was slower and safer.
3/2/22 "Five Below"
3/2/22
Power Clean 3x3@65/95/115/125#
METCON "Five Below"
Partner WOD with Vanessa
Alt 10 rounds:
3 Power Clean @95#
6 T2B
9 Air Squat Jump Over Bar
Time-5:55
3/1/22 "Brainwash"
3/1/22
Strict Press 5-4-3-2-1-1-1
5@45, 4@65, 3@75, 2@80, 1@85/95/90/95#
METCON "Brainwash"
20 min EMOM
Even Minutes: Burpees 10/9/9/8/8/8/8/8/8/8=84
Odd Minutes: Cal Row 8/10/10/10/10/10/10/10/10/17=105
189 reps
2/28/22 "Repercussion"
2/28/22
Back Rack Reverse Lunge 3 x 6@65/85/115#
METCON "Repercussion"
15 min AMRAP
200m Run
15 KBS
15 Pushups
5 Rounds
2/25/22 OPEN WOD 22.1
2/25/22
OPEN WOD 22.1
15 min AMRAP
3 Wall Walks
12 DB Snatch @35#
15 Box Jump Overs
5+2=152 reps
3/24/22 "Calorie Calculator"
3/24/22
"Calorie Calculator"
5-4-3-2-1
minute row 54/41/29/22/11=157
minute bike 28/22/17/11/8=86
243 reps
2/23/22 "Fuel Pump"
2/23/22
Thruster 5-4-3-2-1-1-1
5@65, 4@85, 3@95, 2@105, 1@115/125#
METCON "Fuel Pump"
E5MOM x 3
10 Thrusters @65# 45#
10 Pullups
10 Burpee Over Bar
*went too light, started too slow
1:52/1:41/1:33
2/21/22 "Six Flags"
2/21/22
DL 3 x 3@60%
3@135/165/185#
METCON "Six Flags"
5 Rounds:
30 DU
6 KBS @55# 45#
6 Alt Pistols (rig assisted)
5 T2B Knee Raises
Time-7:16
2/17/22 "Trip Advisor"
2/17/22
METCON "Trip Advisor"
50-40-30-20-10
Plate OH Reverse Lunge @25# 15#
Abmat Situp Knee Raises
Cal Row
Time-29:13
2/16/22 "Jump Suit"
2/16/22
Primer Complex
1 DL + 1 HPC + 1 Push Jerk
1@55/75/85/105/125#
METCON "Jump Suit"
5 Rounds:
9 Push Jerk @85# 55#
12 HPC
15 DL
45 DU
Time-13:08
2/14/22 "Heartburn"
2/14/22
3 x 3 Strict Press
3@45/55/65/75/80#
METCON "Heartburn"
15 min AMRAP
5 KBS@55# 44#
3 HSPU
1 Ring MU (Ring trans hold top and bottom)
9 rds
2/11/22 "Randy Savage"
2/11/22
3 x 5 Hang Power Snatch
5@35/55/75/85#
METCON "Randy Savage"
5 RFT
300m Run
15 Hang Power Snatch @55# 35#
Time-12:03
2/9/22 "Target Time"
2/9/22
Hang Power Clean 5-4-3-2-1-1-1
5@35, 4@55, 3@85, 2@105. 1@125/135/140/145#
METCON "Target Time"
15 min EMOM
min 1: HPC @95# 7/7/7/7/7=35
min 2: cal bike 5/6/5/6/8=30
min 3: burpee to target 7/7/7/7/11=39
104 reps
2/7/22 "Turbo Time"
2/7/22
3x3 DL @85/135/175/175#
METCON "Turbo Time"
Partner WOD with Ashley
15 min AMRAP
24 cal row
20 pullups
10 DL @155# 95#
4+50
2/3/22 "Cycle Time"
2/3/22
METCON "Cycle Time"
Partner WOD with Jorge
45 cal bike
100 single DB Step Up @20#
45 cal bike
100 Single DB Devils Press
45 cal bike
100 Single DB Thrusters
Time-27:46
2/2/22 "Intro to Destruction"
2/2/22
3x10 Bench Press @55/65/75#
METCON "Intro to Destruction"
21-15-9
400m Run
KBS @35#
Burpees
Time-13:37
1/31/22 "Double Down"
1/31/22
3x8 Alt. Back Rack Reverse Lunge
8@35/45/55/85/85#
METCON "Double Down"
15 min AMRAP
60 DU
30 DB Reverse Lunge @35# 20#
15 T2B Knee Raises
3+60
1/28/22 "Ball Drop"
1/28/22
3x5 Power Snatch
5@55/75/85#
METCON "Ball Drop"
100 DU
50 Wallball @14# 12#
25 Power Snatch @65# 45#
Time-6:38
1/26/22 CrossFit Conquest
1/26/22
Quit my job and joined back up at CrossFit Conquest! Going to have to ease my way back in. Scaling everything so I don't destroy myself.
3 x 4 DL @75-80%
4@65/115/115/135#
5 RFT
15 12 Box Jump Over
12 6 T2B Knee Raises
9 3 DL @135# 85#
Time-7:49
9/14/21
9/14/21
Clean Complex
5 x 1 Power Clean + 1 Hang Squat Clean @55/75/105/125/125#
Clean DL 3 x 3 @125/125/125#
SA DB Strict Press
5@25#
Back Squat 6-6-5-5-4-4 @105#
Ring Rows 6x6
7/28/21
7/28/21
Superset:
Back Squat 6-5-4@115/120/125#
Front Squat 5-5-5@115/120/125#
Body Armor:
3 Sets
18 Bulgarian Split Squat
12 Ring Row
6 Temp Glute Bridge
7/21/21 "Poker Face"
7/21/21
"Poker Face"
5 min AMRAP x 3
400m Run
then max rounds:
12 Front Squat @95#/95/105#
6 Burpee Box Jump Over
Rest 5 min
7/14/21
7/14/21
Front Squat + Box Jump
5@85/95/105/115/120#
Box Jump
10/10/10/10/10
Push Press + Pullup
5@55/65/75/85/90#
3/5/5/5/5
7/7/21
7/7/21
Back Squat
5@85/105/115/125/130#
Box Pushup 10/10/10/10/10
Strict Press
5@55/65/65/70/70#
Russian KBS
10/10/10/10/10
4/6/21 "Over and Out"
4/6/21
2 Pausing Snatch Balance x 5
2 Pausing OHS x 5
2+2@35/55/60/65/70#
3 Position Squat Snatch x 5
1@55/65/70/75/80#
METCON "Over and Out"
20 Hang Power Snatch @65# 55#
20 Lateral Bar Burpees (hops)
20 OHS @65# 55#
20 Lateral Bar Burpees (hops)
20 Squat Snatch @65# 55#
Time-8:48
4/1/21 OPEN WOD 21.3/21.4
4/1/21
OPEN WOD 21.3/21.4
15 Front Squat @65#
30 T2B (modified)
15 Thruster
rest 1 min.
15 Front Squat
30 C2B Pullup
15 Thruster
rest 1 min
15 Front Squat
30 Bar MU
15 Thruster
Time Cap 15 min
135 reps
21.4
Max Load Complex: 1 DL + 1 Clean + 1 Hang Clean + 1 Jerk
109#
3/19/21 OPEN WOD 21.2
3/19/21
OPEN WOD 21.2
10-20-30-40-50
DB Snatch @35#
15 Burpee Box Jump Overs
20 min cap
*Scaled: Hang DB Snatch @25#
Time-15:53
No burpee, just box jump over
**No step ups! Most box jumps I've done in a while.
3/16/21
3/16/21
1 Squat Clean + 1 Front Squat x 5
1@55/75/95/105/115#
14 min AMRAP
7 Ring Row
7 Push Press
7 Front Squat @65#
7 rounds
3/15/21 OPEN WOD 21.1
3/15/21
OPEN WOD 21.1
1 Wall Walk
10 DU
3 Wall Walks
30 DU
6 Wall Walks
60 DU
9 Wall Walks (8 wall walks completed)
90 DU
15 Wall Walks
150 DU
21 Wall Walks
210 DU
118 reps
I don't know if I've ever been more humbled by a workout. Devin crushed it and made it look easy. I continue to overestimate my abilities.
3/11/21
3/11/21
3 Position Muscle Snatch x 5
3 OHS x 5
1@35/45/55/60/60#
1 Power Snatch + 1 Squat Snatch x 5
1@65/70/75/80/85#
3 Pullup
5-5-4-4-3-3 Back Squat
85/100/115/125/135/140#
2/19/21
2/19/21
16 min AMRAP
50 Air Squats
40 Step Ups
30 Hang Cleans @35#
20 Box Pushups
10 Pullups
2 Rounds
1/16/21 Peloton Workout
1/16/21
45 min Peloton Full Body Workout
DB Shoulder March
DB Reverse Lunge
Plank Pushups
Floor Complex
Bear Complex EMOM
1/15/21
1/15/21
Strict Press 10@55, 5@65, 3@70, 3@75, 1@80#
Assisted Pistols 10/10/10 Left leg only 10/10
1/2/21 Beach
1/2/21
Happy New Year!
Beach workout at Soref. Best I've felt so far. Knee is better, still a bit unstable. Back feels good. Finally feeling my fitness coming back. My vertical, not so much.
12/25/20 "12 Days of Christmas"
12/25/20
"12 Days of Christmas" WOD with Devin
1 C&J @55#
2 DL @55#
3 Burpees
4 Pullups
5 DB Thrusters @10's
6 Box Jump/Step Up
7 Russian KBS@44#
8 SDLHP @55#
9 Pushups
10 Alt DB Snatch @10#
11 T2B
12 Front Squat @55#
11/15/20
11/15/20
Squat Cleans
3@55/75/85/90/95#
Back Squat + Box Jump x 5
3@105/115/125#
3 Rounds NFT
10 Split Squats @20's
10 Ring Rows
10 Pushups
10/24/20 Home Sweet Home!
10/24/20
Home Sweet Home! Finally back home after being on the West Coast for a few months and dealing with COVID. First workout back.
Back Squat 10x3 @95#
DB Strict Press 5 x 3@25's
July-October, 2020 West Coast Trip
Took a big break going to California to be with my mom while she had a hip replacement. Then we got COVID and were sick and quarantined for a couple weeks and then went to Oregon for a couple months. Not much working out during that time. COVID got us pretty good and energy was very low.
7/27/20 "Ladybug"
7/27/20
Back Squat 5 x 2@122/142/162/182/192 x 1
METCON "Ladybug"
3 Rounds:
1 Rd "Kelly"
400m Run
30 WB @10#
30 Box Jump
1 Rd "Helen"
400m Run
21 KBS @35#
12 Pullup
Time-37:48
7/24/20 with Jess
7/24/20
DL 5 x 2@122/142/162/172/182#
Partner WOD with Jess
10 DL @35#
10 KBS @35#
10 Goblet Squat @35#
10 Lunge @35#
10 Push Press @20#
Alternating rounds, 10 each
Time-39:07
7/23/20 "Poker Face"
7/23/20
Back Squat 5-4-3-2-1
5@130, 4@140, 3@150, 2@160, 1@170, 1@180#
METCON "Poker Face"
E3MOM x 5
15 KBS @35# Goblet Squat @30#
15 WB @14# Step Up
7/21/20
7/21/20
Run 200m
15-12-9
Front Squat
Pullup
Run 200m after each round
15-12-9
Thruster
Pullup
Run 200m after each round
Time-20:49
7/17/20
7/17/20
3 Rounds:
200m Run
12 OHS@35#
9 Ring Rows
Body Armor
3 x 21 Glute Bridge @15#
3 x 15 KB RDL@70#
3 x 9 BB Good Morning @35#
7/15/20 RoadieFit WOD
7/15/20
RoadieFit WOD
12 min AMRAP
20 DB Goblet Squat @25#
20 SA Strict Press L @25#
20 SA Strict Press R @25#
20 DB Lunges @25#
3+20
7/13/20
7/13/20
Back Squat 10-8-6-4-2
110/140/150/155/160#
4 Rounds, 1 min each
Box Pushup/Box Dip 15/20/20/20=75
KBS @35# 20/20/20/20=80
Lunge/Step Up 0/20/20/20=80
Rest
235 reps
7/9/20 with Jess & Danny & Devin
7/9/20
Partner WOD
20 min AMRAP
Partner 1: 200m Run
Partner 2: 10 Push Press @55#
10 KBS @35#
10 Box Jump/Step Up
6 Rounds
Strict Press 10@55, 7@60, 5@65, 5@65, 3@70, 3@75, 1@80#
7/8/20 "Splice"
7/8/20
DL 4 x 3 @100/122/152/172#
METCON "Splice"
8 min AMRAP 4+8
8 HSPU Box Pushups
16 DB Step Up
8 min AMRAP 4+0
8 T2B
16 DB OH Walking Lunge
Thursday, March 17, 2022
7/1/20 "Underground"
7/1/20
Floor Press 5-4-3-2-1
@75/85/95/100/110#
METCON "Underground"
100-80-60-40-20-10
Abmat Situps
25-20-15-10-5
HSPU Pushup
Time-16:22
6/29/20
6/29/20
Back Squat 10-8-6-4-2 @100/130/140/150/155#
METCON
18 min AMRAP
6 pullup + 6 dip
9 Push Press @65#
15 DL @65#
21 WB @15#
4 rds
6/24/20 WOD with Jess
6/24/20
WOD with Jess
Strict Press 3x9@55/60/60#
Push Press 3x7@65/85/85#
Push Jerk 3x5@95/95, 3@105#
METCON
3 Rounds:
400m Run
12 HPC
12 Front Rack Reverse Lunge
9 Burpee
Time-16:38
6/19/20
6/19/20
DL 5@100/130/150/150/150#
Romanian Split Squat 3x10 ea @30#
Plank Pulls 3 x 1 min
Slamballs 10 OTM x 5
5/25/20 Memorial Day "Murph"
5/25/20
Memorial Day "Murph" at home during quarantine.
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
*Partitioned 20 rounds of "Cindy"
Time-54:30
5/13/20 "Macho Taco"
5/13/20
"Macho Taco"
5 Rounds x 3 min AMRAP
60 DU
20 Jump Lunge
Max Rounds "Macho Man"
3 swing/3 goblet squat/3 strict press
3+6/2/2/2/2= 11+6= 105
5/12/20 Q&D
5/12/20
Q&D
SA Swing 2 x 10 each OTM with 1 min rest, 4 series (80 reps)
Pushups 4x5 30 sec with 1 min rest, 2 series (40 reps)
5/1/20 Quick & The Dead Day 1
5/1/20
Quick & The Dead
Day 1
SA Swings 10 x 2 L, 10 x 2 R
OTM x 4 series (80 reps)
Pushups 4 x 5 every 30 sec x 2 series (40 reps)
4/27/20 "Dumbbell Linda"
4/27/20
Week 6 WFH
"Dumbbell Linda"
10-9-8-7-6-5-4-3-2-1
DL @70# KB
Floor Press @30# DB's
Front Squat @53# KB
Time-11:13
4/22/20 "Shenanigans"
4/22/20
"Shenanigans"
E3MOM x 7
12 alt DB Hang Power Snatch
6 Lateral DB Burpees
12 alt DB Reverse Lunges
6 Lat DB Burpees
4/20/20 Fundraiser WOD 3
4/20/20
Fundraiser WOD 3
50 DL @53# KB
50 Situps
50 Step Ups
50 SA DB Thruster @30#
Cash Out:
6 sets of Split Squat Complex
7 Bottom/7 Top/7 Full
4/18/20 "Hannah Banana"
4/18/20
"Hannah Banana"
20 min AMRAP
20 HR Pushups
30 Goblet Squats @35#
40 Pushups (SA DB Push Press @30#)
50 Weighted Lunges @30#
60 Pushups/Box Dips
70 Sumo DL @53# KB
4/16/20 "Walk the Line"
4/16/20
"Walk the Line"
E2MOM for 10 min
90 Mountain Climbers/25 DU
12 Weight OH Lunges@30# DB
4/15/20 "Money Heist"
4/15/20
"Money Heist"
12 min AMRAP
200m Run
40 Air Squats
20 Plank Shoulder Taps
4+run
Finisher: 5 min squat hold
4/11/20 "Clocked Out"
4/11/20
"Clocked Out"
50 Step-Ups
50 Box Dips
50 Lateral Lunges
50 Mountain Climbers
50 Plank Shoulder Taps
50 Step-Ups
50 Shoulder Taps
50 Mountain Climbers
50 Lateral Lunges
50 Dips
50 Step-Ups
*3 burpee EMOM starting with 3 burpees
Time-21:00
4/7/20
4/7/20
8x20 sec sprint with 3 min rest
Power Snatch
3@65/70#, 4@75/75/75/75#
Back Squat
5@100/100/100#
4/6/20 Devin's Team WOD
4/6/20
Devin's Team WOD
5 Rounds:
4 pullup
8 SDHP @55#
12 Front Squat
16 Step-Ups
~13 mintes
4/4/20 "Halftime"
4/4/20
"Halftime"
10 Rounds:
3 pushups
6 air squats
9 situps
then 50 weighted lunges @35#
then 10 Rounds:
then 50 weighted lunges @35#
3/31/20 "Kelly's House"
3/31/20
"Kelly's House"
5 Rounds
400m Run
30 DB Goblet Squat @35#
30 BW Lunges
Time-31:30
3/25/20 "Three Peat"
3/25/20
"Three Peat"
4 min AMRAP
20 Jump Lunges
20 SA Hang DB Snatch @35#
rest 4 min
4 min AMRAP
20 Jump Lunges
20 SA DB Power Clean @35#
rest 4 min
4 min AMRAP
20 Jump Lunges
20 SA DB Thruster @35#
*on DB alt arms every 5 reps
245 reps
3/23/20 "Spring Cleaning"
3/23/20
"Spring Cleaning"
15 min ladder
2-4-6-8-etc.
2 strict pullups
2 SA DB Squat Cleans @35#
2 DB Facing Burpees
126 reps
3/21/20 First Day of Home Workouts
3/21/20
First Day of Home Workouts
"Tic Tac Go"
20 min AMRAP
10-20-30-40-50-60-etc
Step Ups
200m Run
277 reps
3/20/20 "Garage Fight"
3/20/20
Front Squat E2MOM x 7
3/1/3/1/3/1/12@80/88/80/91/80/94/68%
3@78, 1@100, 3@100, 1@12, 1@142, 12@78#
"Garage Fight"
3 Rounds of 1 min each
D Goblet Thruster 20/20/20=60
Single DB Power Clean 16/16/16=48
Hops over DB 18/20/22=60
SA Push Press 20/20/20=60
Burpees 11/12/12=35
REST
263 Reps
3/19/20 "Caesar's Palace"
3/19/20
"Caesar's Palace"
6 min AMRAP
2-4-6-8-10-etc.
Single DB Reverse Lunge
20 DU
Rest 2 min
6 min AMRAP
2-4-6-8-10-etc.
Single DB HPC
20 DU
174 Reps
3/16/20 "Spice Girl"
3/16/20
"Spice Girl"
21 Power Snatch @65#
5 Rounds of "Cindy"
21 OHS
5 Rounds of "Cindy"
21 Squat Snatch
Time-21:47
3/13/20 "Karen"
3/13/20
"Karen"
150 Wallball
*Devin and I did it as a partner WOD, 75 each in sets of 10 alternating
Time-4:53
3/11/20 "Facetime"
3/11/20
Squat Clean 4-3-2-1
4@65/85, 3 @105, 2 @115, 1@135/145#
METCON "Facetime"
Partner WOD
4 Squat Clean @95#
8 C2B Pullup
24 DU
3/9/20
3/9/20
Back Rack Reverse Lunge
3 x 8@35/65/85/105#
METCON
12 min AMRAP
12 DBL DB DL @35's
10 Alt Pistols
8 HSPU
4+14
3/5/20
3/5/20
Workup 1RM Weight Pullup
1@10/15#
METCON
5 Rounds:
5 Strict Pullups
10 Step-Ups @35# DB
15 Medball Situp @14#
Time-10:13
Cashout: 30 HSPU 5/5/5/5/5/5
3/3/20 Joined CrossFit Conquest
3/3/20 @ CrossFit Conquest
Power Clean & Jerk 4x3 @65/85/105/120#
"Bottom Line"
7 min ascending ladder
3-6-9-12-15-etc.
Clean & Jerk
T2B
39 reps
3/2/20
3/2/20
4x3 Pause Front Squat
5 sec down, 2 sec bottom, fast up
3@75/75/75/85#
METCON
5 Rounds:
1 min Wallball @14# 20/20/20/20/20=100
1 min DB Snatch @35# 10/10/10/10/10=50
1 min Bike 10/10/8/8/6= 42
1 min rest
Total 192 reps
2/29/20 CrossFit Conquest Open House
2/29/20
Partner WOD
20 min AMRAP
6 Burpees
9 KBS@35#
150m Run
7 Rounds (15+8 total)
1/27/20 "Rack City"
1/27/20
Clean & Jerk Complex
On the 1:30 x 7
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
1@77/82/87/92/97/102/107#
Condo: "Rack City"
10 PC @105# 65#
50 air squat
10 FS@65#
50 air squat
10 PJ @65#
50 air squat
Time-6:53
1/15/20
1/15/20
Back Squat 5 x 3@95/115/125/135/145#
Strict Press 5 x 3@55/65/70/75/80#
3 Rounds:
10 Step-Ups@15# DB's
10 RDL single leg @15# DB's
1/13/20
CAR.O.L Bike Protocol
9 min with 2x20 sec sprint
3RFT
5 pullup
200m run
5 T2B
200m run
15 KBS@35#
200m run
Time-18:34
1/7/20 First Workout of 2020!
1/7/20
First workout of the year!
Back Squat Waves
4-3-2 @95/115/125#
3 min rest
4-3-2@100/120/130#
3 min rest
4-3-2@105/125/135#
Test 1RM Strict Press
1@65/75/85/90#
11/11/19 OPEN WOD 20.5
11/11/19
OPEN WOD 20.5
40 MU (2 at start, 2 at finish)
80 cal Row (6:40)
120 Wallball (sets of 10, started at 9:16?)
Time Cap: 20 minutes
Partition any way
Tie Break Time-16:20
4 MU (204 reps)
11/1/19 OPEN WOD 20.4
11/1/19
OPEN WOD 20.4
30 Box Jump
15 Clean & Jerk @65#
30 Box Jump
15 Clean & Jerk @85#
30 Box Jump
10 Clean & Jerk @115#
30 Pistols (14:01 tie break time)
10 Clean Jerks @145# (completed 7 reps)
166 reps
10/29/19 "Bruiser"
10/29/19
Lactic Threshold Condo:
E3MOM x 5
9 burpee box over
Push Jerk
E2MOM x 5
3 Push Jerk @78/100/115/125/130#
Condo: "Bruiser"
3 Rounds
60 DU
30 air squats
10 Push Jerks @145# 65#
Time-8:12
10/28/19 OPEN WOD 20.3
10/28/19
OPEN WOD 20.3
21-15-9
DL @155#
HSPU (completed 21-15-7)
21-15-9
DL @205#
50' HS Walk
88 reps
10/24/19 "Jack In The Box"
10/24/29
Condo: "Jack In The Box"
1000m Row
50 cal Bike
10 Bar MU 25 Pullup
40 DB Step-Ups @35#
10 Bar MU 25 Pullup
50 cal Bike
1000m Row
Time-40:10
10/16/19 "Childs Play"
10/16/19
Back Squat 7x3 @115/132/142/154/164/174/184#
Condo: "Child's Play"
3 Rounds:
10 DL @145# 122#
20 DB Front Squat @35's 30's
30 DU
Time-13:09
10/14/19
10/14/19
Skill Condo: E3MOM x 5
12 cal erg
7 deficit HSPU
30' front rack BB lunge
Every 1:30 x 6
1 Pause FS + 1 Front Squat@88/115/135/145/150/155#
10/1/19 "Ecod"
10/1/19
Power Clean x 6
1 Clean Pull +1 Power Clean + 1 Hang Power Clean
1@78/100/110/120/130/140/140# (missed HPC on last 2)
Condo: "Ecod"
3 x 4 min AMRAP, rest 4:00 2:00
15 burpee box over
21 Power Clean @95/84/65#
21 Cal Row
Row 42 cal in remaining time
17/20/21 PC
9/25/19 "Workaholic"
9/25/19
Front Squat
E2MOM x 5
6 @110, 4@120, 2@125, 6@115#
"Workaholic"
3 Rounds:
20 cal Row
15 ullups
3 Rounds:
20 alt DB Snatch @35# 25#
15 Thrusters @65# 35#
Time-22:10
9/24/19 "Bartender"
9/24/19
Capacity Builder
5 sets
40 UB DU
UB Ring MU (2 strict trans)
Power Snatch Complex
E2MOM x 5
1 HPS + 2 Power Snatch + 3 OHS@55/65/70/78/78#
"Bartender"
5 Rounds
12 DL
9 OHS
6 Hang Power Snatch @85# 65#
Time-14:32
9/18/19 "Fuller Circle"
9/18/19
Condo: "Fuller Circle"
35 cal bike
125 DU
2k row
125 DU
35 cal bike
Time-26:36
9/12/19 "Hot Mess"
9/12/19
De-Load Week
Tempo OHS 3 x 1, 5 sec down, 2 sec pause
1@55/65/75#
Pause OHS 3 x 1 2 sec in bottow
1 @83/93/108#
Snatch Technique
OTM x 6 30-45% 1RM
2 Tall Snatches @35/40/45/50/50/50#
Condo: "Hot Mess"
2 Rounds
25 Cal Bike
25 OHS @88# 65#
Time-13:53
Body Armor/Midline
3 Rounds
15 Hollow Rock
18 GM
21 GHD/Back Ext
8/30/19 "Squeaky Clean"
8/30/19
OTM x 7
2 Box Squats @88/98/110/120/130/140/150#
Every 1:30 x 7
Clean Complex: 1Power Clean + 1 Hang Squat Clean + 1 Squat Clean
1@78/88/98/103/108/113/118#
Condo: "Squeaky Clean"
3 Rounds
400m Run
7 Power Clean
7 Hang Squat Clean
7 Squat Clean @95# 65#
Time-16:25
8/29/19 "Halftime"
8/29/19
Snatch Grip Sotts Press
5 min build set of 3 @20/35#
Snatch Balance
5 min build set of 3@35/45/55/65#
Squat Snatch Stamina
OTM x 5
5 Touch & Go Squat Snatch @60#
Condo: "Halftime"
30-20-10
DB Power Snatch @ 35# 30#
Wallball @14#
10-20-30
Bar Facing Burpee
Row
Time-25:37
8/27/19
8/27/19
Gymnastics Skills
5 Rounds
300m Row + 1 Strict MU (trans)
Condo: E5MOM x 5
400m Run
12 9 cal bike
15 12 T2B/GHD/Situp/GHD/T2B
8/26/19 "Sucker Punch"
8/26/19
Stamina Squats
Alt OTM x 12
3 Front Squat @110#
6 Back Squat @110#
HSPU Condo: E2MOM x 5
50'SA DB OH Walking Lunge @30#
Max Strict Deficit HSPU
1/1/1/1/1
Condo: "Sucker "Punch"
21-18-15-12-9
KBS@35#
Thruster @55# 45#
Time-11:01
8/23/19 "30 Rock"
8/23/19
Gymnastics Condo
Alt E2MOM x 10
200m Row + 1 MU (strict transition only)
200m row + 5 deficit HSPU
Strict Press 5 x 3 @78/78/78/78/83#
Push Press Complex E2MOM x 5
1 Pausing Drive + 1 Drive + 2 Push Presses
1@84/88/94/98/108#
Condo "30 Rock"
20 min AMRAP
30 KBS @35#
30 Push Press @65# (55#)
15 cal bike
30 T2B (Situps)
2 rounds ~16 min
8/22/19 "Dirty Water"
8/22/19
Stamina Squats
Alt OTM x 12
2 Front Squats @98/103/110/115/120/130#
4 Back Squats @98/103/110/115/125/135#
Snatch Work
3RM Snatch Grip Sotts Press @20#
3 RM Snatch Drop @35/45/55/65#
OTM x 5
5 Touch & Go Squat Snatch @55#
Condo "Dirty Water"
200 DU
1000m Run
50 cal row
Time-16:35
8/19/19 "Chips Ahoy"
8/19/19
Handstand Walk Conditioning
200' HS Walk (5 min cap)
OH Walking Lunge 50' barbell @30#
On the 2:30 x 4
Conditioning "Chips Ahoy"
30 Pullups
400m Run
15 OHS @95# (78#)
800m Run
15 OHS
400m Run
30 Pullups
Time-19:10
Stamina Condo
15 cal bike
25 cal row
50 WB
Rest 2:00
50 WB
25 cal row
15 cal bike
Time-19:08
8/15/19 "Swole Cycle"
8/15/19
Stamina Squats
OTM x 12 alt.
Odd: 2 Front Squat @88/98/110/120
Even:4 Back Squats @88/98/110/120
Didn't do last set bc hamstring started cramping from a poorly run yoga session.
Strict Press 5 x 3@65/65/70/75/80#
Bench Press 5 x 3@65/75/85/95/95#
Conditioning "Swole Cycle" 8 Rounds, 20 sec on: 10 sec off (Tabata)
Strict Pullups 5/3/3/3/3/3/3/3=26
Assault Bike 3/3/2/2/3/3/3/3=22
Strict HSPU 1/1/1/1/1/1/1/1=8
Assault Bike 2/3/2/3/2/3/3/3=21
8/2/19 "Cool Whip"
8/2/19
Conditioning "Cool Whip"
3 Rounds:
15 cal row
75 DU
3 Rounds:
20 DB Snatches @35# (30#)
12 Lateral Burpees
Time-17:24
8/1/19 "Kelly Rowland"
8/1/19
De-Load Week
Conditioning "Kelly Rowland"
35 cal row
3 Rounds of "Kelly"
400m run
30 Box Jump
35 cal row
Time-26:48
Wednesday, March 16, 2022
7/30/19 "Beef Jerky"
De-Load Week
Pausing Push Jerk 3 x 3@78/88/98#
Push Jerk E2MOM x 5
3@103/108/118/123/128#
Conditioning "Beef Jerky"
12 min AMRAP
21 KBS @35#
14 KB Reverse Lunge @35#
7 Push Jerk @ 115# 98#
7/29/19 "Heartburn"
7/29/19
Clean Technique
5 sets of complex:
2 sec pause high hang squat clean
2 sec pause front squat
high hang front squat clean
front squat
1@78/78/83/88/93#
Barbell Cycling "Beast Builder" V2
OTM x 7@83#
7-6-5-4-3-2-1 Hang Squat Clean
1-2-3-4-5-6-7 Push Jerk
Conditioning "Heartburn"
1 mile run (8:39)
10 Rounds of "Bergeron Beep Test"
7 thrusters @55#
7 pullups
7 burpees
Time-29:43
7/26/19 "Hop Scotch"
7/26/19
HS Walk Practice
Muscle Snatch 5 x 3 @35/45/50/55/60#
Squat Snatch Stamina
OTM x 5 @75#
5 Touch & Go Squat Snatch same load
Conditioning "Hop Scotch"
5 Rounds:
10 Power Snatches @65#
10 Box Jump Overs
Time-12:41
7/25/19 "Trail Blazer"
7/25/19
Pausing Deficit DL 7 x 1 @3" deficit
2 sec pause at mid-shin/knee/knee back down/mid-shin back down
1@100/122/132/142/152/162/172#
DL Stamina
3-6-9-12-15 UB DL @60% 132#
Max Strict HSPU 3/3/3/2/3
Body Armor
SA DB Strict Press 7 rep AHAP each arm
SA DB Push Press 7 rep AHAP each arm
30's/40's
Conditioning "Trail Blazer"
3 Rounds
800m Run
80 DU
21 Push Press @85# 78#
7/23/19 "Nowhere Fast"
7/23/19
Gymnastics Work
1 min Bike
Ring MU
1 min Bike
12 dips/9 dips/ 6 dips
Power Clean Complex x 5
1 Hang Clean Pull + 1 Clean Pull + 1 Power Clean @78/100/110/120/130#
Conditioning "Nowhere Fast"
50 Power Cleans @105#
OTM 5 T2B
9 min cap
Time-7:40
Midline Conditioning
(27-24)-21-18-15-12
Ski Erg (Row)
GHD Situps
Time-13:43
7/22/19 "Hot Sauce"
7/22/19
Stamina Squats
Alt. OTM x 12 @69%
Odd: 3 Front Squat @100#
Even: 6 Back Squat @100#
Conditioning "Hot Sauce"
3 min AMRAP
rest 3 min
15 cal row
21 lateral burpee over erg
max OHS @55#
rest 3 min
13 cal row
15 burpee
max OHS @ 85# (88#)
rest 3 min
3 min AMRAP
9 cal row
12 burpee
max OHS @ 95# (98#)
0/1/3
7/19/19 "Scarface"
7/19/19
E2MOM x 7
25' HS Walk
3 Ring MU (transitions only)
1 Squat Snatch @55/75/83/88/93/98/103#
OHS 10 RM
5@118#, 10@98#
Conditioning "Scarface"
2 Rounds
8 Power Snatch @125# 88#
8 Bar Facing Burpees
then
2 Rounds @105# 78#
2 Rounds @95# 65#
7/17/19 "Meter Maid"
7/17/19
Barbell Cycling "Beast Builder VI"
OTM x 7 @53% 1RM
7 Hang Squat Clean + 1 Push Jerk @78#
6 Hang Squat Clean + 1 Push Jerk @78#
5 Hang Squat Clean + 1 Push Jerk @78#
4 Hang Squat Clean + 1 Push Jerk @78#
3 Hang Squat Clean + 1 Push Jerk @78#
2 Hang Squat Clean + 1 Push Jerk @78#
1 Hang Squat Clean + 1 Push Jerk @78#
Deadlift 1 x 20 @144#
Conditioning "Meter Maid"
27-21-15-9
Wallball @ 20# 14#
Box Jump Over @20"
Power Clean @85# 65#
Time-15:55
7/16/19 "Triple Decker"
7/16/19
Conditioning "Triple Decker"
On the 0:00
4k Bike Erg (8:18)
on the 10:00
2k Row (9:32)
on the 20:00
1 Mile Run (9:13)
Gymnastic Conditioning
30 Strict HSPU
30 Kipping 4" Deficit HSPU
7/15/19 "Tailspin"
7/15/19
Stamina Squats
Alt OTM x 12
Odd: 3 Front Squat @ 88#
Even: 6 Back Squat @88#
Conditioning "Tailspin"
14 min AMRAP
15 thruster @65#
30 DU
15 C2B Pullup
30 DU
3 rounds in 11:25
7/11/19
Push Jerk Skill
Alt OTM x 8
Odd: 2 Pausing Jerk Drives + 1 Jerk Drive
Even: 30 sec barbell OH hold @55/65/75/85#
Barbell Cycling
:30 on/:30 off DL/Push Jerks @78#
:45on/:45 off DL/Push Jerks @78#
1:00 on/1:00 off DL/Push Jerks @78#
DNF the last 2 rounds
Skipped the Condo
7/10/19 "Run DMC"
7/10/19
Gymnastics Focus Work
1 min light row
Strict HSPU @60/50/40% max
3/3/3
1 min light row
50'HS walk
3 rounds
Conditioning "Run DMC"
4 Rounds
200m run
8 pullups
200m run
12 DB Power Snatch @ 25#
Time- 17:00
7/9/19 "Elizabeth"
7/9/19
Stamina Squats
Alt. OTM x 12 @63% of 3RM Back Squat
Odd: 3 Front Squats
Even: 6 Back Squats
3@88/110/110/110/110/110/110#
6@88/110/110/110/110/110/110#
"Elizabeth"
21-15-9
Squat Clean @95# 78#
Ring Dip (matador with green band)
Body Armor
Alt. OTM x 10
Odd: 30s DB close grip floor press (15's)
Even: 30s glute bridge
6/30/19 Juneau, Alaska
6/30/19
East Glacier Trail, Nugget Falls
Mendenhall Glacier
6.29 miles
Duration-3:05:56
Ave HR: 93 BPM
Ave Pace: 29'33"/mi
Monday, July 1st, 2019
Hiked up Mt. Roberts to the tram.
3 miles with 1,695 ft of elevation gain
Duration- 1:19:29
Ave HR: 126 BPM
Pace: 29'33"/mi
7/2/19
Ran Dupont Trail with Arrow and Zero
3.59 miles
Duration-1:35:48
Ave HR: 119 BPM, Pace: 26'38"/mi
7/4/19
Hiked up Mt Juneau
7.14 miles with 3,189 ft of elevation
Duration- 3:30:00
Ave HR 141 BPM, Pace 29'24"/mi
7/5/19
Hiked to Herbert Glacier
9.74 miles
Duration-3:46:27
Ave HR 95 BPM, 23'14" pace
6/28/19 "Sicko Mode"
6/28/19
Tempo Front Squats x 5
1 FS 5 sec neg + 3 sec pause at bottom + 1 FS
1@78/98/118/128/143#
Hang Clean & Jerk
On the 1:30 x 7
30 DU
2 Hang Squat Cleans
1 Split Jerk @88/93/93/98/98/103/118#
Conditioning "Sicko Mode"
15-12-9
Calorie Row
Assault Bike
then 21 Hang Clusters @95#
Time-9:50
6/27/19 De-Load Week
6/27/19
Handstand Walk Practice
Box Squat OTM x 8
2 reps to parallel box
2@88/110/120/130/140/150/150/150#
Back Squat 3 x 2
2@154/174/184#
Strict HSPU Biathalon
27-21-15
Strict HSPU
400m Run
*Penalty 200m run every break in HSPU
Time-19:45
Recovery Bike 20 min
E4MOM
6 Strict Pullups
9 Strict T2B
6/25/19 "Water Break"
6/25/19
De-Load Week
Hang Power Clean Complex
Every 1:30 x 5
1 Hang Clean Pull + 1 Hang Clean High Pull + 2 Hang Power Cleans
1@78/100/110/120/130#
Conditioning "Water Break" Part 1+2+3
4 min AMRAP Rest 4 min
Part 1: 27 reps
Part 2: 21 reps
Part 3: 15 reps
Hang Power Clean @65/85/95#
Lateral Burpee over Rower
Calorie Row 21-15-12
6/24/19 "Jack Daniels"
6/24/19
De-Load Week
Pausing OHS 7 x 1
Pause 1/4 down, 1/2 down, bottom, 1/2 up, 1 sec each
1@78/83/88/93/98/103/108#
Pausing 3 Position Squat Snatch
E2MOM x 5
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Low Hang Squat Snatch
2 sec pause in catch
1@55/60/65/70/75#
Conditioning "Jack Daniels"
1000 km Run
30 Squat Snatch @85# 55# (5/5/5/5/5/5)
30 Bar MU Pullups (10/10/10)
6/21/19 "El Nino"
6/21/19
Deadlift Build to a heavy single
1@154/198/220/240/230#
Build to a heavy 10 rep
10@154#
Conditioning
"El Nino"
1 mile run (9:21)
50 DB Snatches @35# alternating
400m wreckbag run @35# 40# 1 lap
30 Pullups (10/5/5/5/5)
20 Burpee Box Jumps
Time- 25:03
6/20/19 "Bartender"
6/20/19
Power Snatch Complex
E2MOM x 5
1 Hang Power Snatch / 2 Power Snatch / 3 OHS
1@78/83/88/93/98#
Conditioning "Bartender"
5 Rounds:
12 DL @105# 78# (easy UB)
9 OHS (hard UB)
6 Hang Power Snatch (hardest UB)
Time- 16:43
Midline
4 Rounds NFT
18 Banded Good Mornings
15 x 4 count flutter kicks
12 Glute Bridges
Swim Conditioning
3 x 400m 1 x 200 yd (8 laps)
rest 4 minutes between
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