12 30 11

Metcon

21-15-12-9-6-3

Air squats
Push ups
Sit ups
Shoulder press 65#

score 12:11

12 28 11

Strength
Front Squat 2-2-2-2-2

score 155#x2, 165#x2, 175#x2, 185# fail, 185#x1 fail

Metcon
"Christine"
3 rounds for time
Deadlifts BW or 170#
Box jumps 20#

score 10:57 PR

12 27 11

Metcon

3 rounds for time

1 Front rack walk 40 feet BW 165#
6 Sand bag rope pull 20 feet 70#

score 4:34

12 26 11

Strength
Overhead Squats
3-3-3

score 115# x 3, 125# fail, 125# x 3

Metcon
30-25-20-15-10
double unders
pull ups
push ups
sdhp 24 kg

score 19:43

12 24 11

Metcon

one the minute every minute for 15 minutes

9 deadlifts 95#
6 power cleans 95#
3 push jerks 95#

score1-2-3-4-5-6-7-8-9-fail-11-12-fail-14-15

***forearms were pumped, grip was failing, 

12 22 11

Metcon

21-15-9

Left arm KB snatch 16 kg
Right arm KB snatch 16 kg
Pull ups

score 7:37

12 20 11

Strength
4 rounds for weight
1 Shoulder press, 2 Push press, 3 Push jerk

score
95#, 115#, 125# (PR), 130 fail

"Annie"
50-40-30-20-10

double unders
ab mat sit ups

score
8:42

12 19 11

"Chelsea"
on the minute, every minute for 30 minutes
5 pull ups
10 push ups
15 air squats

score
6 RX'd, fail, 5 (3-7-12), fail, 17 (1-5-10)

**the push ups slowed me down the most...next time gonna keep rx'd but modify the push ups only...as long as possible.

12 14 11

Metcon

Elizabeth
21-15-9

Squat clean 135#
Ring dips

score 16:48

12 13 11

Metcon

30-20-10
Dead lifts 185#
Wall balls
Double unders

score 12:06

12 12 11

Metcon

Max reps in the following:

5 minute row for calories
4 minute Squat clean 135#
3 minute hand stand push ups
2 minute box jumps 24"
1 minute kb swings

score
82 + 5 + 18 + 25 + 25 = 165 total reps

12 11 11

Metcon
30 Benchpress 115#
500 m row
20 Benchpress 135#
1000 m row
10 Benchpress 155#
2000 m row

Score 25:30

12 07 11

Metcon
5 rounds for time
5 OHS 95#
30 Double unders
10 Pull ups

score 11:34

12 06 11

A.M

5 K row

score 20:45

P.M

"Wood"
10 burpee box jumps
10 SDHP 95#
10 Thrusters 95#
1 minute rest

***scaled to 75#,
*** this was before the mainsite corrected the WOD and added a 400 m run to start the workout

score 15:36

12 05 11

Strength
Split Jerk
1-1-1-1-1
145#-155#-165#-175#-185#(fail)

**getting better speed under the bar.

Metcon
3 rounds for time

50 SDHP 24 kg
12 Box jumps 24"
21 KB swings 24 kg

**sub one of the SDHP rounds for 500 M row...I started with the row.

score 11:11

12 02 11 "Hansen"

Metcon
"Hansen"
5 rounds for time
30 KB swings
30 Burpees
30 GHD's

***used a 24 KG KB, and ab mat sit ups instead of GHD

score 30:01

11 30 11

Strength
Back Squat 3-3-3
185# - 195# - 205# x 2 (fail)

Metcon
"Baseline"
500 M row
40 squats
30 sit ups
20 push ups
10 pull ups

score 5:28

11 28 11

Strength
Bench press
5-4-3-2-1

165#-175#-185# 1 rep(fail)-195#

Metcon

Team WOD
5 minutes at each station for max reps: one person working at a time
KB swings 24 kg  score:143
Box jumps 24"     score: 126
SDHP 24 kg         score: 140
Push press 75#     score: 77

total score 486 w/scott

Repeated this workout on the 29th and scored 629 w/amanda

11 27 11

Strength
Split Jerk
1-1-1-1-1
135#-145#-155#-165#-175#-185# (fail)

Metcon
5 rounds
5 pull ups
10 push press 115#
5 burpees
20 double unders

score 12:46

11 26 11

Metcon

"Annie are you okay?"
21-15-9
Row for calories
Thrusters 65#
Medicine ball cleans 20#
SDHP 65#
Wall balls 20#
Burpees

Score 20:51
**almost met up with pukie on this one...

11 24 11

Metcon

2 rounds for reps

3 minute AMRAP
6 Dead lift 205#
12 Box jumps 24"
Rest 1 minute
3 minute AMRAP
6 Burpees
12 KB swings 24 KG
Rest 1 minute

score 3 rounds/ 3 rounds/ 2 rounds +DL + 7 box jumps/ 2 rounds + burpees + 3 KB swings

11 23 11

Metcon

21-15-9

Power cleans 95#
Row calories

score 4:51

11 21 11

Metcon

3 rounds of max reps:
1 minute over head squats @65% or 95#
30 seconds rest
2 minutes of burpees
30 seconds res
3 minutes of KB swings 24 kg
30 seconds rest

score
OHS 9-9-4
Burpees  23-24-23
KB swings 54-45-52
total 248

11 20 11

Clean and Jerk
1-1-1-1-1

135#-145#-155#(fail)-155#-160#(fail)-160#

Snatch balance
1-1-1-1-1

75#-95#-105#-115#(fail)-115#(fail)-115#

11 18 11

Metcon
5 rounds for time
6 L-pull ups
12 Bench press 135#
250 m row

Score 18:44

Bench slowed me down, chest was pumped.

11 17 11

Metcon

100 Overhead squats at 50% (75#)
*every time the weight is dropped 10 kettle bell swings at 16 kg.

score
16:29 and 90 kettle bell swings

11 16 11

*** after fighting a cold for a few days, I needed to move again

Metcon
AMRAP 20 minutes
5 wall climbs
10 paralette pass thru's
15 TRX mountain climbers
20 ab mat sit ups

score
4 rounds + 4 wall climbs

***moved super slow on this one

11 14 11

Metcon
500 M Row as fast as possible

score 1:40.8

Rest 5 minutes

3 rounds for time
12 TRX power pulls Left hand
25 Push press @50% (80#)
12 TRX power pulls Right hand
25 Lunges

score 9:31

11 11 11

"Morrison"
50-40-30-20-10
Wall balls 20#
Box jumps 24"
KB swings 24 kg

score 27:08

11 10 11

Metcon 1
Bear complex
5 rounds of 7 sets
clean
front squat
push press
back squat
push press

score
75#-95#115#-95#-75#

***my grip was giving out on the heavy set, so I lowered the weight and added speed for the last 2 sets.

Rest 10 minutes

Metcon 2
15 minute AMRAP
10 pull ups
10 kb swings 24 kg
10 air squats

score
8 rounds + 18 reps

11 08 11

Strength
Push press
5-5-5
135# x 5
145# x 5 PR
150# x 3 (fail)

Metcon 1
4 rounds
12 pull ups
12 front squats @65% (120lbs for me)
alternating rounds of
250 m row and 25 SDHP KB 24KG

score 13:14

Rest 4 hours

Metcon 2
21-15-9
double unders
push press 95#
pull ups
back squats 95#

score 11:03

11 7 11

Metcon 1
3 rounds for time
10 over head squats 95#
50 double unders

**squat snatch pick up

score  8:03  PR
previous attempt was with 75# OHS, time 8:44, July 19, 2011

Metcon 2
3 rounds for time
30 KB swings 24 kg
20 lunges w/45# plate
10 ab mat sit ups
5 sdhp  kb 24 kg

score 8:00

11 06 11

Metcon

AMRAP 6 minutes
10 Ab mat sit ups
10 kettle bell swings 24 kg
10 lunges                                       

                                     
score 5 + 10

rest 2 minutes
AMRAP 6 minutes
10 knees to elbow
10 SDHP kettle bell 24 kg
10 air squats                       

score 5

11 05 11

Strength:
Front squats 3 x 3
155# x 3
175# x 1 (fail)
175# x 3
185# x 1 (fail)

Metcon:  main site wod

Thursday 111103

Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.

score 9:00 and 570#

**used 95# for the snatch and had one fail out of 7 attempts

11 04 11

Metcon 1:

"Helen"
3 rounds for time
400 m run
21 kb swings 24 kg
12 pull ups            

score 9:46  (used treadmill)

Metcon 2:

"Lynn"
5 rounds for max reps
Bench press bw 170 lbs
chin ups                         

score  6/13 6/10 5/12 5/12 4/13

11 02 11

Metcon

5 minute AMRAP
10 double unders
10 Ab mat sit ups
10 Lunges
Rest 2 minutes                     

Score 5

5 minute AMRAP
10 GHD sit ups
10 Push ups
10 45# plate step ups 20"
Rest 2 minutes                    

Score 3 + 5

5 minute AMRAP
10 SDHP KB 2 pood
10 Toes to bar
10 Air squats                      

 Score 3 + 3        

10 31 11

Metcon
2 rounds
16 Cleans 135#
400 m row
16 burpees
400 m row                            

score 15:15

10 30 11

Strength total:Cleans/ Bench press/ Overhead Squats

Score
Cleans 165#
Bench 190#
OHS 135#
                                           
Total 490#

Metcon
5 rounds
200 m run
9 ring dips
12 pull ups
15 wall balls                       

score 15:50

10 27 11

Metcon
1 mile Run
1 mile Row
1 mile Run
1 mile Row                  

score 29:20 calves are burning!!

Strength
"Lynn"
5 rounds of max reps
Bench press  BW(170#)
Chin ups                        

score 3/12, 3/10, 3/7, 3/12, 2/10

**disappointed with this score...gonna repeat this one next week :)

10 25 11

Metcon 1
3 rounds for time
12 snatches 75#
18 pull ups
24 box jumps 24"                             

score 10:32

Metcon 2
1 round
400 M Run
100 double unders
15 ring dips
50 M farmer carry 70#
30 crunches
50 M farmer carry 70#
15 ring dips
100 double unders
400 M run                                         

score 11:58

10 24 11

Metcon
8 minute round x 3
10 pushups
500 M row
20 pushups
2 minute ab mat sit ups
2 minute air squats                            
record total # or crunches and squat for score       

score 293

10 23 11

Strength/Skill
Squat Clean 1-1-1-1-1                               
95#
115#
125#
135#
145#

Metcon
5 rounds
3 HSPU
6 Deadlifts 195#
12 Kettle bell swings 24 kg
24 double unders                                         

score 9:58

10 22 11

Metcon
Cindy                            

score 17 rounds + 10 PR

Strength
Shoulder press
75% x 5, 95#
85% x 3, 105#
95% x 1, 115#

10 21 11

Strength
Wendler C
Deadlift
75% 205# x 5
85% 235# x 3
95% 265# x 1

Metcon
3 rounds
2 muscle ups
6 front squats 135#
15 KB swings 24 kg                       

score 4:43

10 20 11

Golf 18 holes
Squamish Valley Golf Club
White tees                                          

score 80

Metcon
5 rounds
5 push press 115#
10 burpess                                        

score 6:42

Strength
Wendler C 75%x5-85%x3-95%x1
Bench press
155#x5
175#x3
195#x1

10 19 11

Metcon:
1 mile bike ride
50 pull ups
100 pushups
150 air squats
1 mile bike ride                         

score 12:35

Strength Wendler C (75%x5, 85%x3, 95%x1)
155 x 5
175 x 3
195 x1

10 17 11

Metcon
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run                            

score 46:29 (ouch!)

10 16 11

Strength Wendler B (80%-85%-90%) x3
Shoulder Press
105 x 3
115 x 3
125 x 1 (fail)

Metcon
Rowing intervals 500M:1minute rest x 10
1-1:57.5                     6-1:59.1
2-1:52.1                     7-1:57.4
3-1:54.4                     8-2:02.5
4-2:05.3                     9-1:59.0
5-1:56.4                    10-1:50.1

Skill
Chipping and Putting 1/2 hour

Golf
18 Holes @ SVGC              

score 92 (serious struggle)

10 14 11

Metcon 1
5 rounds
250 M Row
12 Ring dips                   

score 10:15

Metcon 2
21-15-9
Deadlift BW (175#)
Box jumps 20"                 

score 4:54 PR...7:11 (July 20 2011)

Strength
Wendler B (80%-85%-90%) x 3
Deadlift
225 x 3
245 x 3
255 x 1 (fail)

10 13 11

Golf 18 Holes
Squamish Valley Golf Club                 

score 83

Wendler Bench B (80%-85%-90%) x3
165x3
175x3
185x3

10 12 11

Metcon
"Jackie"
1000M Row
50 Thrusters 45#
30 Pull ups              
 
score 8:56 PR...10:05 July 2011

10 11 11 (PM)

Strength
Thrusters
5-5-5-5-5
95#
115#
125# x 4
125# x 5
125# x 3

Wendler B (80%-85%-90%) x 3
Back Squat
175# x 3
185# x 3
195# x 3 (depth was questionable)

10 11 11 (AM)

Metcon 1:
AMRAP 15 minute
5 pull ups
50 skip rope
10 air squats                             

score:  13

Metcon 2:
3 rounds for time:
6 Front Squats @ 60% or 115lbs
400 M Row
15 KB swings 24 KG              

score:  10:15

10 10 11

Today we had a great opportunity to train at CrossFitX in Bellingham Washington.

Metcon:
"Fran"
21-15-9
Thrusters 95 lbs
Pull ups                                                     

score: 5:08 PR

Kelly 5:50
scaled to 35# thruster and blue band pull ups

10 9 11

Strength:

Deadlift
5-4-3-2-1
185 lbs
225 lbs
245 lbs
265 lbs

275 lbs PR

this was in a globo gym... so I didn't want to drop the weight could have gone heavier.

Metcon:

20-15-10-5
Med ball cleans 20#
Box jumps
Lunges with weight overhead 25#                                     

score 9:08

10 8 11

Burpee total
AMRAP 5 x 2 rounds

100 M Row
2 DL 245#
6 HSPU
Burpee for the remaining time
Rest 2 minutes                                              

score  1-40 Burpees
          2-34 Burpees
 Video demo

10 7 11

Wendler program A

Dead lifts:
185# x 5
205# x 5
215# x 5

10 5 11

Wendler program A
Bench
155# x 5
165# x 5
175# x 3

Metcon
21-15-9
Clean and Jerk 115#
Box jumps 24"
Pull ups

Score 16:35

10 4 11

"Helen"

3 rounds
400 M Run
21 KB swings 24 KG
12 Pull ups

score 10:13
13 seconds slower than previous pr

10 3 11

Wendler A

Back Squat
165# x 5
175# x 5
185# x 3

10 2 11

22 km hike

Elfin lakes

score 4 hours