For time:
30 GHD sit ups
30 DL 225
30 DU
30 OHS 95
30 pull ups
score
10:19
Tuesday, August 21
Monday, August 20
Aug 20 2012
"filthy fifty"
score
24:26
burpees slowed me down here...gotta get a better rythm next time.
score
24:26
burpees slowed me down here...gotta get a better rythm next time.
Friday, August 17
Aug 17 2012
A.
Practice the following movements:
High box jumps, two feet take off, two feet land
Handstand walks
score:
43.5" box...4 steps on the hands
B.
15 minutes working on C&J
score:
175#...worked on not pressing out
C.
40 pull ups
20 HSPU
20 pull ups
10 HSPU
10 pull ups
5 HSPU
score:
6:14...range of motion on HSPU is getting lower.
Practice the following movements:
High box jumps, two feet take off, two feet land
Handstand walks
score:
43.5" box...4 steps on the hands
B.
15 minutes working on C&J
score:
175#...worked on not pressing out
C.
40 pull ups
20 HSPU
20 pull ups
10 HSPU
10 pull ups
5 HSPU
score:
6:14...range of motion on HSPU is getting lower.
Thursday, August 16
Aug 16 2012
A.
EMOM x 8
3 Deadlifts, work on perfect mechanics
score:
225#
B.
AMRAP 15
10 kb swings 24kg
10 box jumps 24"
10 ring dips
score
7 + 28
EMOM x 8
3 Deadlifts, work on perfect mechanics
score:
225#
B.
AMRAP 15
10 kb swings 24kg
10 box jumps 24"
10 ring dips
score
7 + 28
Tuesday, August 14
Aug 14 2012
A.
3 rounds for technique
3 rope climbs
12 ring push ups
12 toes to bar
B.
3-3-1-1-1
weighted pull ups
score
BW-45#-90#-100#PR-100#fail
C.
100 med ball cleans for time
3 burpee interruptions on the minute every minute
score
9:58
3 rounds for technique
3 rope climbs
12 ring push ups
12 toes to bar
B.
3-3-1-1-1
weighted pull ups
score
BW-45#-90#-100#PR-100#fail
C.
100 med ball cleans for time
3 burpee interruptions on the minute every minute
score
9:58
Monday, August 13
Aug 13 2012
A.
3-3-3-3-3
Push press
score
95-135-155-165PR-175 x2 PR
B.
Team workout, alternate reps, run together
20 thrusters 115#
20 pull ups
200 m run
score
17:49
The thrusters here were very heavy...this was a mental struggle. Managed 5 reps each set.
3-3-3-3-3
Push press
score
95-135-155-165PR-175 x2 PR
B.
Team workout, alternate reps, run together
20 thrusters 115#
20 pull ups
200 m run
score
17:49
The thrusters here were very heavy...this was a mental struggle. Managed 5 reps each set.
Saturday, August 11
Aug 9 2012
A.
skills practice
Pistols
HSPU
Both legs are starting to get better...left still needs more work.
Getting better range of motion in the HSPU. Up to 8 unbroken full range.
B.
EMOM Front Squat 1 rep, clean from the floor
score
95-135-155-165-170
skills practice
Pistols
HSPU
Both legs are starting to get better...left still needs more work.
Getting better range of motion in the HSPU. Up to 8 unbroken full range.
B.
EMOM Front Squat 1 rep, clean from the floor
score
95-135-155-165-170
Wednesday, August 8
August 8 2012
AM:
5 rounds for reps:
90 seconds rowing for calories
30 seconds rest
90 seconds kb swings 24 kg
30 seconds rest
90 seconds D.U
30 seconds rest
90 seconds front leaning ring hold
30 seconds rest
score:
23-24-24-23-25
32-33-27-27-33
80-74-80-50-63
2-1-2-2-1
PM:
5x5 overhead squats
45#-75#-95#-115#-135#(x2)
air force 1
20 thrusters
20 sdhp
20 push jerks
20 OHS
20 front squats
4 burpee interruptions on the minute every minute
score:
8:50 with 75#
5 rounds for reps:
90 seconds rowing for calories
30 seconds rest
90 seconds kb swings 24 kg
30 seconds rest
90 seconds D.U
30 seconds rest
90 seconds front leaning ring hold
30 seconds rest
score:
23-24-24-23-25
32-33-27-27-33
80-74-80-50-63
2-1-2-2-1
PM:
5x5 overhead squats
45#-75#-95#-115#-135#(x2)
air force 1
20 thrusters
20 sdhp
20 push jerks
20 OHS
20 front squats
4 burpee interruptions on the minute every minute
score:
8:50 with 75#
Tuesday, August 7
Aug 7 2012
"Bear Complex"
5 rounds of:
7 sets
power clean
front squat
push press
back squat
push press
score:
45#-95#-115#-135#PR-155# (2) fail
5 rounds of:
7 sets
power clean
front squat
push press
back squat
push press
score:
45#-95#-115#-135#PR-155# (2) fail
Wednesday, August 1
Aug 1 2012
A.
2-2-2-2-2
Split Jerk
score
135-135-155-165-165
B.
"Jackie"
1000 m row
50 thrusters 45
30 pull ups
score
7:51 PR...previous 8:21 on Jan.20.2012
2-2-2-2-2
Split Jerk
score
135-135-155-165-165
B.
"Jackie"
1000 m row
50 thrusters 45
30 pull ups
score
7:51 PR...previous 8:21 on Jan.20.2012
Tuesday, July 31
July 31 2012
"The chief"
5 x 3 minute AMRAPs
1 minute rest between rounds
3 power cleans 135
6 push ups
9 air squats
score:
4-4-5-4-4= 21
5 x 3 minute AMRAPs
1 minute rest between rounds
3 power cleans 135
6 push ups
9 air squats
score:
4-4-5-4-4= 21
Monday, July 30
July 30 2012
Partner workout, alternating movements for 20 minutes
10 deadlifts 225#
15 CTB pull ups
400 m run
score
9 rounds + 8 DL
10 deadlifts 225#
15 CTB pull ups
400 m run
score
9 rounds + 8 DL
Sunday, July 29
Saturday, July 28
July 28 2012
A.
3 rounds for technique and load
Bulgarian split squat x 6
max reps of ring push ups
score
25#DB-22, 35#DB-20, 35#DB-15
B.
4 rounds for reps
45 seconds of dumbbell burpees 35#
15 sec rest
45 seconds of anchored sit ups
15 seconds rest
score
7-30, 6-20, 6-20, 7-21
3 rounds for technique and load
Bulgarian split squat x 6
max reps of ring push ups
score
25#DB-22, 35#DB-20, 35#DB-15
B.
4 rounds for reps
45 seconds of dumbbell burpees 35#
15 sec rest
45 seconds of anchored sit ups
15 seconds rest
score
7-30, 6-20, 6-20, 7-21
Thursday, July 26
June 26 2012
A.
5 sets of
3 Squat cleans
increase the load on each set, work on speed under the bar
score
95#-135#-145#-155#(got a bit slower at this weight)
B.
12 minute partner alternating AMRAP
6 front squats 135#
200 m row
Score
9 rounds
5 sets of
3 Squat cleans
increase the load on each set, work on speed under the bar
score
95#-135#-145#-155#(got a bit slower at this weight)
B.
12 minute partner alternating AMRAP
6 front squats 135#
200 m row
Score
9 rounds
July 25 2012
4 x 5 minute rounds
unbroken pull ups
400 m run
max reps of push press 115#
score:
rd1) 22-22
rd2) 18-23
rd3) 23-19
rd4) 20-19
unbroken pull ups
400 m run
max reps of push press 115#
score:
rd1) 22-22
rd2) 18-23
rd3) 23-19
rd4) 20-19
Wednesday, July 25
July 24 2012
Deadlift
5-5-3-3-1
Find your 1 RM
score
225-245-265-275-305PR
Death by burpees
score
16 minutes
5-5-3-3-1
Find your 1 RM
score
225-245-265-275-305PR
Death by burpees
score
16 minutes
Sunday, July 22
Friday, July 20
July 20 2012
A.
500m row
15 kb swings 24kg
30 DU
B.
1000m row
30 kb swings 24kg
60 DU
A.
1500m row
50 kb swings 24kg
100 DU
Score:
A. 3:53
B. 6:17
C. 11:23
500m row
15 kb swings 24kg
30 DU
B.
1000m row
30 kb swings 24kg
60 DU
A.
1500m row
50 kb swings 24kg
100 DU
Score:
A. 3:53
B. 6:17
C. 11:23
Thursday, July 19
July 19 2012
A.
4 rounds for load and technique
3 weighted pull ups
rest 60 seconds
6 alternating pistols
score
45-55-65-75
B.
5 minute AMRAP
10 pull ups
10 thrusters 25# DB
score
4 rounds + 2 pull ups
D.
EMOM for 8 minutes
2 Clean and Jerk
increase the weight on every second minute
score
135-155-165
4 rounds for load and technique
3 weighted pull ups
rest 60 seconds
6 alternating pistols
score
45-55-65-75
B.
5 minute AMRAP
10 pull ups
10 thrusters 25# DB
score
4 rounds + 2 pull ups
D.
EMOM for 8 minutes
2 Clean and Jerk
increase the weight on every second minute
score
135-155-165
Tuesday, July 17
July 17 2012 PM
"Hope"
3 rounds for reps:
60 sec Burpees
60 sec Power snatch 75#
60 sec Box jumps 24"
60 sec Thruster 75#
60 sec CTB pull ups
60 sec rest
score
202
Disappointed with my performance here, rested between movements and should have started into each movement quicker to maximize time.
3 rounds for reps:
60 sec Burpees
60 sec Power snatch 75#
60 sec Box jumps 24"
60 sec Thruster 75#
60 sec CTB pull ups
60 sec rest
score
202
Disappointed with my performance here, rested between movements and should have started into each movement quicker to maximize time.
July 17 2012 AM
100 DU
50 pull ups
400 m run
80 squats
40 push ups
400 m run
60 kb swings 24kg
30 HSPU
400 m run
score
22:31
HSPU's need more work, the depth is not where it should be.
50 pull ups
400 m run
80 squats
40 push ups
400 m run
60 kb swings 24kg
30 HSPU
400 m run
score
22:31
HSPU's need more work, the depth is not where it should be.
Thursday, July 12
July 12 2012
A.
Find 1 RM power clean
score
175#...not a PR but was working on technique. Trying to eliminate the stripper pose on the first lift.
B.
5 rounds for time
5 power cleans 135#
10 box jumps 24"
score
4:33
Happy with this time but could have shaved 30 seconds off if I pushed harder. Haven't been sleeping well this week and it is starting to show
Find 1 RM power clean
score
175#...not a PR but was working on technique. Trying to eliminate the stripper pose on the first lift.
B.
5 rounds for time
5 power cleans 135#
10 box jumps 24"
score
4:33
Happy with this time but could have shaved 30 seconds off if I pushed harder. Haven't been sleeping well this week and it is starting to show
Tuesday, July 10
July 10 2012
A.
5-5-5-5-5
Back squat
score
135-165-185-195-205 x 4 PR
B.
3 man team workout
alternating rounds for 4 each
5 thrusters 135#
10 KB swings 24kg
20 DU
combined time
14:06
5-5-5-5-5
Back squat
score
135-165-185-195-205 x 4 PR
B.
3 man team workout
alternating rounds for 4 each
5 thrusters 135#
10 KB swings 24kg
20 DU
combined time
14:06
Monday, July 9
July 9 2012
A.
3 rounds for reps
10 HSPU
followed by 60 seconds of:
max calories on Airdyne
Score
29-29-29 calories
B.
"Randy"
75 Power Snatches 75#
Score
7:12
3 rounds for reps
10 HSPU
followed by 60 seconds of:
max calories on Airdyne
Score
29-29-29 calories
B.
"Randy"
75 Power Snatches 75#
Score
7:12
Saturday, July 7
July 7 2012
A.
Shoulder press
5-5-3-3-1-1
score
75-95-115-125-135-140PR
B.
AMRAP 7 minutes
7 burpees
7 box jumps 24"
7 kb swings 24kg
score
6 rounds + 5 burpees
Actually really happy with the effort here...started to limit my rest periods better and build up some mental strength. Hope to continue next weeks workouts with the same effort.
Shoulder press
5-5-3-3-1-1
score
75-95-115-125-135-140PR
B.
AMRAP 7 minutes
7 burpees
7 box jumps 24"
7 kb swings 24kg
score
6 rounds + 5 burpees
Actually really happy with the effort here...started to limit my rest periods better and build up some mental strength. Hope to continue next weeks workouts with the same effort.
Friday, July 6
July 6 2012
A.
2 rounds not for time:
500 m row
5 muscle ups
L-sit for max time
score L-sit:
9 seconds and 7 seconds...REALLY NEED WORK HERE!
B.
For time:
1 mile run
20 dead lifts 225#
30 burpees with lateral jump over bar
40 push ups
score
20:36
1 mile run 7:06
800 m 4:26
2 rounds not for time:
500 m row
5 muscle ups
L-sit for max time
score L-sit:
9 seconds and 7 seconds...REALLY NEED WORK HERE!
B.
For time:
1 mile run
20 dead lifts 225#
30 burpees with lateral jump over bar
40 push ups
score
20:36
1 mile run 7:06
800 m 4:26
Thursday, July 5
July 5 2012
A.
3-3-3-3-3
Front Squat
135-185-195x1PR-195x2PR-155(worked on depth here)
B.
21-15-9
DB hang squat clean 35#
HSPU
10:30
3-3-3-3-3
Front Squat
135-185-195x1PR-195x2PR-155(worked on depth here)
B.
21-15-9
DB hang squat clean 35#
HSPU
10:30
Tuesday, July 3
July 3 2012
Partner workout
1200 m row
120 kb swings 24kg
80 thrusters 25# DB
60 ring dips
1200 m row
score
19 minutes
broke up reps as folows: 200m row x 3 each, 15 kb x 4 each, ring dips as many as possible each
1200 m row
120 kb swings 24kg
80 thrusters 25# DB
60 ring dips
1200 m row
score
19 minutes
broke up reps as folows: 200m row x 3 each, 15 kb x 4 each, ring dips as many as possible each
Monday, July 2
July 2 2012
A.
5-5-5-5-5
Overhead squats
score
95#-115#-135#-145#(x2)-145#(x2) PR
The last 2 sets I spent too much time at the top, needed to move faster and could have made it!!
B.
AMRAP 12 minutes
6 ground to overhead 35# DB
12 box jumps 24"
score
10 rounds + 6 reps
5-5-5-5-5
Overhead squats
score
95#-115#-135#-145#(x2)-145#(x2) PR
The last 2 sets I spent too much time at the top, needed to move faster and could have made it!!
B.
AMRAP 12 minutes
6 ground to overhead 35# DB
12 box jumps 24"
score
10 rounds + 6 reps
Sunday, July 1
July 1 2012
A.
5 rounds of:
Snatch 1.1.1 rest 10 seconds between each
score
95#-115#-115#-125#-125#
Worked on technique and speed here, also worked on maintaining the hook grip
B.
5 rounds for time:
10 power cleans 135#
10 ring dips
score:
9:55
5 rounds of:
Snatch 1.1.1 rest 10 seconds between each
score
95#-115#-115#-125#-125#
Worked on technique and speed here, also worked on maintaining the hook grip
B.
5 rounds for time:
10 power cleans 135#
10 ring dips
score:
9:55
Friday, June 29
June 29 2012
A.
Deadlift
185x5, 225x5, 255x3, 275x3, 285x3, 290x2, 295x1 PR, 300 fail
B.
i)
15 Deadlifts
Rest 30 seconds
Max reps of ring pushups
Rest 3 minutes
ii)
10 Deadlifts
Rest 30 seconds
Max reps of ring pushups
Rest 3 minutes
iii)
5 Deadlifts
Max reps of ring pushups
Score
A.
B.i) 185# and 20 ii) 205# and 14 iii) 225# and 13
Deadlift
185x5, 225x5, 255x3, 275x3, 285x3, 290x2, 295x1 PR, 300 fail
B.
i)
15 Deadlifts
Rest 30 seconds
Max reps of ring pushups
Rest 3 minutes
ii)
10 Deadlifts
Rest 30 seconds
Max reps of ring pushups
Rest 3 minutes
iii)
5 Deadlifts
Max reps of ring pushups
Score
A.
B.i) 185# and 20 ii) 205# and 14 iii) 225# and 13
Thursday, June 28
June 29 2012
"Daniel"
50 pull ups
400 m run
21 thrusters 95#
800 m run
21 thrusters 95#
400 m run
50 pull ups
score 21:59 PR
50 pull ups
400 m run
21 thrusters 95#
800 m run
21 thrusters 95#
400 m run
50 pull ups
score 21:59 PR
Wednesday, June 27
June 26 2012
A.
3-3-3-3-3
Bench press
135#-155#-175#-185# (2) - 185# (2)
B.
5 rounds for reps of:
Pull ups with 20# vest
Push ups
Push press 75#
1. 12-25-25
2. 12-20-20
3. 10-18-22
4. 8-12-20
5. 8-12-22
3-3-3-3-3
Bench press
135#-155#-175#-185# (2) - 185# (2)
B.
5 rounds for reps of:
Pull ups with 20# vest
Push ups
Push press 75#
1. 12-25-25
2. 12-20-20
3. 10-18-22
4. 8-12-20
5. 8-12-22
Sunday, June 24
Thursday, June 21
Tuesday, June 19
June 19 2012
50 hang power snatch 75#
100 m run
25 squats
100 m run
50 SDHP 16kg
100 m run
25 squats
100 m run
50 slam balls 20#
100 m run
25 squats
100 m run
50 DU
score 11:35
100 m run
25 squats
100 m run
50 SDHP 16kg
100 m run
25 squats
100 m run
50 slam balls 20#
100 m run
25 squats
100 m run
50 DU
score 11:35
Monday, June 18
Friday, June 15
June 15 2012
15 minute AMRAP
1 muscle up
10 kb swings 16kg
1 rope climb
10 push press with a log
2 muscle ups
20 kb swings 16kg
2 rope climbs
20 push press with a log
3 muscle ups
and so on....until time is up
score: 3 rounds + 1 muscle up
Thursday, June 14
Wednesday, June 13
June 12 2012
A.
3 minute AMRAP
6 Thruster 75#
9 Reverse lunge in rack position 75#
12 Ab mat sit ups
score: 3 rounds + 10 reps
Rest 3 minutes
B.
6 minute AMRAP
6 SDHP 75#
9 Box step ups with plate 20" 45#
12 Mountain climbers
score: 5 rounds
Rest 3 minutes
C.
9 minute AMRAP
6 Front squat 75#/55#
9 Box jumps 20"
12 Toes to bar
score: 5 rounds + 3 reps
3 minute AMRAP
6 Thruster 75#
9 Reverse lunge in rack position 75#
12 Ab mat sit ups
score: 3 rounds + 10 reps
Rest 3 minutes
B.
6 minute AMRAP
6 SDHP 75#
9 Box step ups with plate 20" 45#
12 Mountain climbers
score: 5 rounds
Rest 3 minutes
C.
9 minute AMRAP
6 Front squat 75#/55#
9 Box jumps 20"
12 Toes to bar
score: 5 rounds + 3 reps
June 11 2012
A.
For time:
1000 m row then...
15 muscle ups
score: 5:15
B.
For time:
20 clean and jerks 135#
score 4:31
C.
3 rounds for time:
15 HSPU
30 KB swings 24kg/12kg
score 9:12
For time:
1000 m row then...
15 muscle ups
score: 5:15
B.
For time:
20 clean and jerks 135#
score 4:31
C.
3 rounds for time:
15 HSPU
30 KB swings 24kg/12kg
score 9:12
June 7 2012
A.
6 intervals of 90 seconds
20 ab mat sit ups then...
max reps of hand stand push ups
30 seconds rest
HSPU score:
12 - 11 - 10 -9 - 8
B.
6 intervals for meters
30 seconds rowing
60 seconds rest
Meters score:
135 - 132 - 152 - 161 - 161 - 159
C.
6 minute AMRAP
6 Sumo dead lift high pulls with kettle bell 24kg/16kg
6 burpees
score: 9 rounds
6 intervals of 90 seconds
20 ab mat sit ups then...
max reps of hand stand push ups
30 seconds rest
HSPU score:
12 - 11 - 10 -9 - 8
B.
6 intervals for meters
30 seconds rowing
60 seconds rest
Meters score:
135 - 132 - 152 - 161 - 161 - 159
C.
6 minute AMRAP
6 Sumo dead lift high pulls with kettle bell 24kg/16kg
6 burpees
score: 9 rounds
Thursday, June 7
June 6 2012
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
score:
34:16 PR
Broke up the body movements in the following pattern:
5 rounds of:
10 push ups
15 pull ups
10 push ups
30 squats
then...
5 rounds
10 push ups
5 pull ups
15 air squats
10 push ups
15 air squats
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
score:
34:16 PR
Broke up the body movements in the following pattern:
5 rounds of:
10 push ups
15 pull ups
10 push ups
30 squats
then...
5 rounds
10 push ups
5 pull ups
15 air squats
10 push ups
15 air squats
Friday, June 1
June 1 2012
Fight gone bad
3 rounds for max reps
1 min wall balls
1 min SDHP
1 min push press 75#
1 min box jumps 20"
1 min row for meters
1 min rest
score 309
3 rounds for max reps
1 min wall balls
1 min SDHP
1 min push press 75#
1 min box jumps 20"
1 min row for meters
1 min rest
score 309
Friday, May 18
May 18 2012
A)
5 rounds
3-5 Dead lift
6-12 pushups
rest 60 seconds
score
225#x5/12 - 245#x5/12 - 265#x5/12 - 285#x2/12 - 225#x5/12
B)
row 2K
score
7:37.3 PR
5 rounds
3-5 Dead lift
6-12 pushups
rest 60 seconds
score
225#x5/12 - 245#x5/12 - 265#x5/12 - 285#x2/12 - 225#x5/12
B)
row 2K
score
7:37.3 PR
Thursday, May 17
May 17 2012
A)
4 rounds
5 Shoulder press
10 toes to bar
score
85#-95#-115#-125#-135#(1 RM) PR
B)
"Fran"
score 5:30
***need a higher pull up bar to generate more speed on the pull ups...want to repeat this one in a gym. Garage ceiling is too low.
4 rounds
5 Shoulder press
10 toes to bar
score
85#-95#-115#-125#-135#(1 RM) PR
B)
"Fran"
score 5:30
***need a higher pull up bar to generate more speed on the pull ups...want to repeat this one in a gym. Garage ceiling is too low.
Tuesday, May 15
May 15 2012
3 rounds for max reps
60 sec. hang power clean 95#
60 sec. box jumps 24"
60 sec. push press 95#
60 sec. SDHP w/KB 24kg
60 sec. pull ups
60 sec. rest
score
1) 30 25 20
2) 25 20 20
3) 20 18 15
4) 25 22 20
5) 18 16 12
total 118 101 87 = 308
60 sec. hang power clean 95#
60 sec. box jumps 24"
60 sec. push press 95#
60 sec. SDHP w/KB 24kg
60 sec. pull ups
60 sec. rest
score
1) 30 25 20
2) 25 20 20
3) 20 18 15
4) 25 22 20
5) 18 16 12
total 118 101 87 = 308
May 14 2012
4 5 minute intervals with 3 minutes rest
500 m row then...
AMRAP
10 KB swings
10 pushups
score:
1) 2:02 + 4 rounds
2) 1:59 + 4 rounds
3) 2:00 + 4 rounds
4) 2:10 + 4 rounds
500 m row then...
AMRAP
10 KB swings
10 pushups
score:
1) 2:02 + 4 rounds
2) 1:59 + 4 rounds
3) 2:00 + 4 rounds
4) 2:10 + 4 rounds
Sunday, May 13
May 13 2012
"Nate"
20 minute AMRAP
2 muscle ups
4 HSPU
8 kb swings 32 kg (sub 24 kg)
score
9 rounds + 1 muscle up
First time linking muscle ups together. 3 failed muscle ups in this WOD.
20 minute AMRAP
2 muscle ups
4 HSPU
8 kb swings 32 kg (sub 24 kg)
score
9 rounds + 1 muscle up
First time linking muscle ups together. 3 failed muscle ups in this WOD.
Saturday, May 12
May 12 2012
Part A.
3 rounds for load and technique
6 Push press
30 DU
12 CTB butterfly pullups
score
95#-30-12, 115#-30-12, 135#-30-12...First butterfly pull ups PR
Part B.
3 rounds for load and technique
6 Push press
30 DU
12 CTB butterfly pullups
score
95#-30-12, 115#-30-12, 135#-30-12...First butterfly pull ups PR
Part B.
Thursday, May 10
May 10 2012
Strength
4 rounds
6-8 Back Squats
score
135# - 155# - 175# - 185#
Metcon
3 min AMRAP x 4
"Mary"
5 HSPU
10 pistol squats
15 pull ups
start where you left off.
score
5 rounds
pistols need a lot of work...really was challenged by this one.
4 rounds
6-8 Back Squats
score
135# - 155# - 175# - 185#
Metcon
3 min AMRAP x 4
"Mary"
5 HSPU
10 pistol squats
15 pull ups
start where you left off.
score
5 rounds
pistols need a lot of work...really was challenged by this one.
Wednesday, May 9
May 9 2012
5 rounds
5 Deadllift @ 60-70% then...
2 - 4 weighted ring dips
score DL 205#
BWx4, 8kg x4, 12kg x4, 16kgx2, BW x4
Metcon
2 x 1/2 "Jackie"
500 m row
25 thrusters 45#
15 pull ups
score
7:57
5 Deadllift @ 60-70% then...
2 - 4 weighted ring dips
score DL 205#
BWx4, 8kg x4, 12kg x4, 16kgx2, BW x4
Metcon
2 x 1/2 "Jackie"
500 m row
25 thrusters 45#
15 pull ups
score
7:57
Tuesday, May 8
May 8 2012
Metcon
20 minute AMRAP
partner alternating
400 m run and...
10 power cleans 135#
10 pushups
score
4 rounds + power clean and pushups
20 minute AMRAP
partner alternating
400 m run and...
10 power cleans 135#
10 pushups
score
4 rounds + power clean and pushups
Friday, May 4
May 4 2012
Strength
5-5-5-5-5 Shoulder press
score 65#-85#-95#-105#-115#
Metcon
"Lucky 7"
7 box jumps
7 burpees
7 kb swing 24 kg
score 7 complete rounds
5-5-5-5-5 Shoulder press
score 65#-85#-95#-105#-115#
Metcon
"Lucky 7"
7 box jumps
7 burpees
7 kb swing 24 kg
score 7 complete rounds
Thursday, May 3
May 3 2012
5 Intervals 4 minutes each
5 back squats 155#
250 m row
20 double unders
score 1:58 - 1:47 - 1:38 - 1:38 - 1:34
5 back squats 155#
250 m row
20 double unders
score 1:58 - 1:47 - 1:38 - 1:38 - 1:34
Tuesday, May 1
May 1 2012
"The Chief"
3 minute AMRAP x5 with 1 minute rest
3 power clean 135#
6 push ups
9 air squats
score
22 + 3 reps
3 minute AMRAP x5 with 1 minute rest
3 power clean 135#
6 push ups
9 air squats
score
22 + 3 reps
Monday, April 30
April 30 2012
Team workout
3 people alternating work
300 m row
21 burpees
21 air squats
then...
Holding a bar 135# at waist height while the partner is:
15 kb swings 16 kg
15 ab mat sit ups
then...
Holding chin above bar while the partner is:
9 power cleans 95#
9 front squats 95#
then...
everyone has to complete 50 double unders (only one person skipping at a time)
First time 14:36 (with the boys)
Second time 13:58 (with the girls)
3 people alternating work
300 m row
21 burpees
21 air squats
then...
Holding a bar 135# at waist height while the partner is:
15 kb swings 16 kg
15 ab mat sit ups
then...
Holding chin above bar while the partner is:
9 power cleans 95#
9 front squats 95#
then...
everyone has to complete 50 double unders (only one person skipping at a time)
First time 14:36 (with the boys)
Second time 13:58 (with the girls)
Wednesday, April 18
4 18 12
Strength
6 rounds for load
1 power snatch
5 ohs
score
75/85/95/105/115 fail/ 115
5 rounds for time
10 ohs 85#
30 du
score 8:26
6 rounds for load
1 power snatch
5 ohs
score
75/85/95/105/115 fail/ 115
5 rounds for time
10 ohs 85#
30 du
score 8:26
Monday, April 16
4 16 12
Strength
4 rounds for load/reps
5 Bench press
max reps pull ups
rest 45 seconds between movements
score
135/17-155/11-175(4)/15-185(2)/13
Metcon
5 rounds
10 push ups
20 kb swings 24 kg
rowing
must complete 1000m row before complete
score 10:11
Repeated this workout 5 hours later
score 8:14
4 rounds for load/reps
5 Bench press
max reps pull ups
rest 45 seconds between movements
score
135/17-155/11-175(4)/15-185(2)/13
Metcon
5 rounds
10 push ups
20 kb swings 24 kg
rowing
must complete 1000m row before complete
score 10:11
Repeated this workout 5 hours later
score 8:14
Thursday, April 12
4 12 12
Four rounds of
5 Deadlifts
4 wall climbs
1 round for time
40 double unders
20 kb swings 24 kg
10 HSPU
600 m run
10 HSPU
20 kb swings 24kg
40 double unders
score 6:29
5 Deadlifts
4 wall climbs
1 round for time
40 double unders
20 kb swings 24 kg
10 HSPU
600 m run
10 HSPU
20 kb swings 24kg
40 double unders
score 6:29
Tuesday, April 10
4 10 12
Strength
Clean and Jerk 1-1-1-1-1-1-1
score 135#-145#-155#-165#-165#-175#fail-175#PR
Metcon
500m row
50 kb swings 16 kg
100 air squats
500m row
break up the kb and squats any way....
score 8:15
Clean and Jerk 1-1-1-1-1-1-1
score 135#-145#-155#-165#-165#-175#fail-175#PR
Metcon
500m row
50 kb swings 16 kg
100 air squats
500m row
break up the kb and squats any way....
score 8:15
Monday, April 9
Thursday, April 5
4 5 12 PM WOD
A.
3 rounds for time each
20 pull ups
1 min rest
score 41 sec - 52 sec - 52 sec
B.
4 rounds for time each
1000 m row
30 double unders
score 4:25 (unbroken), 4:52, 4:27 (unbroken), 4:45
3 rounds for time each
20 pull ups
1 min rest
score 41 sec - 52 sec - 52 sec
B.
4 rounds for time each
1000 m row
30 double unders
score 4:25 (unbroken), 4:52, 4:27 (unbroken), 4:45
4 5 12 AM WOD
Team workout
5 min AMRAP x 4
3 hang squat cleans 135#
6 push press 135#
9 box jumps
partner alternating, 3 min. rest after each round
score 9 rounds for my part OUCH!!
5 min AMRAP x 4
3 hang squat cleans 135#
6 push press 135#
9 box jumps
partner alternating, 3 min. rest after each round
score 9 rounds for my part OUCH!!
Wednesday, April 4
4 4 12
Metcon
4 rounds
4 minute intervals
6 front squat, cleaned from floor 135#
300 m row
ended up with 2 minutes work and 2 minutes rest
4 rounds
4 minute intervals
6 front squat, cleaned from floor 135#
300 m row
ended up with 2 minutes work and 2 minutes rest
Tuesday, April 3
4 3 12
Strength
1 RM push press
Metcon
1000m row then...
3 rounds
10 push press 95#
15 box jumps 24"
500 m row
score 14:30
1 RM push press
score 165# x 2
Metcon
1000m row then...
3 rounds
10 push press 95#
15 box jumps 24"
500 m row
score 14:30
4 3 12 (part 2)
Evening WOD
A.
Power clean (one from ground, one from ground)
2-2-2-2-2
135-155-165-175-175
B.
10 rounds of chelsea
made all 10 rounds
A.
Power clean (one from ground, one from ground)
2-2-2-2-2
135-155-165-175-175
B.
10 rounds of chelsea
made all 10 rounds
Friday, March 30
3 30 12
Strength
Back squat
135#x5, 155#x5, 185#x3, 205#x2, 225#x2, 235#x1
Metcon
AMRAP
2 min Row
2min rest
2 min KB swing
2 min rest
2 min Burpees
2 min rest
2 minsit ups
2 min rest
2 min row
score
row 43 cal
kb 62
burpee 33
sit up 62
row 41 cal
Back squat
135#x5, 155#x5, 185#x3, 205#x2, 225#x2, 235#x1
Metcon
AMRAP
2 min Row
2min rest
2 min KB swing
2 min rest
2 min Burpees
2 min rest
2 minsit ups
2 min rest
2 min row
score
row 43 cal
kb 62
burpee 33
sit up 62
row 41 cal
Thursday, March 29
3 29 12
4 rounds for technique
5 dead lifts
10 seconds rest
1.1.1.1.1 box jumps
increase the load of the DL and height of the box on each set
score 135# & 30", 185# & 34", 205# & 38", 225# & 42"
Felt like I could have gone higher on the box jump...but wanted to finish the workout with a successful jump.
5 dead lifts
10 seconds rest
1.1.1.1.1 box jumps
increase the load of the DL and height of the box on each set
score 135# & 30", 185# & 34", 205# & 38", 225# & 42"
Felt like I could have gone higher on the box jump...but wanted to finish the workout with a successful jump.
Tuesday, March 27
3 27 12
AM WORKOUT
A.
practice CTB pull ups
practice Burpee speed and efficiency
practice HSPU unbroken
B.
4 rounds of
3 Front squats then max reps of pull ups in 30 seconds
score
135#/16, 155#/15, 175#/15, 185#/16 PR
C.
6 rounds for reps
30 seconds of thrusters 95# followed by 90 seconds rest
score
10-11-9-12-10-11
PM WORKOUT
A.
practice CTB pull ups
practice Burpee speed and efficiency
practice HSPU unbroken
B.
4 rounds of
3 Front squats then max reps of pull ups in 30 seconds
score
135#/16, 155#/15, 175#/15, 185#/16 PR
C.
6 rounds for reps
30 seconds of thrusters 95# followed by 90 seconds rest
score
10-11-9-12-10-11
PM WORKOUT
Monday, March 26
3 25 12
A.
2 rounds for technique
Practice handstand walks
L-sit hold 30 seconds
Rope climb
score completed 3 steps on hands, knee tuck 30 seconds, modified rope climb
B.
3 rounds for time
400 M run
10 muscle ups
20 kb swings 24kg
score 16:47
C.
3 rounds for time
2 rounds for technique
Practice handstand walks
L-sit hold 30 seconds
Rope climb
score completed 3 steps on hands, knee tuck 30 seconds, modified rope climb
B.
3 rounds for time
400 M run
10 muscle ups
20 kb swings 24kg
score 16:47
C.
3 rounds for time
Friday, March 23
3 22 12
Open WOD 12.5
7 min AMRAP
3 thrusters 100#
3 CTB
6 thrusters 100#
6 CTB
9 thrusters 100#
9 CTB
12 thrusters 100#
12 CTB
and continue adding 3 reps each until time is up
score 72 reps, or round of 12 complete then 12 thrusters
7 min AMRAP
3 thrusters 100#
3 CTB
6 thrusters 100#
6 CTB
9 thrusters 100#
9 CTB
12 thrusters 100#
12 CTB
and continue adding 3 reps each until time is up
score 72 reps, or round of 12 complete then 12 thrusters
Monday, March 19
3 19 12
A.
Every 2 minutes for 16 minutes
1 Snatch
Increase load on each successful rep
score 75#-95#-105#-115#-115#-120#fail-120#-125#
B.
Every minute on the minute for 10 minutes
1 clean and jerk
increase load on each successful rep
score 125#-135#-145#-150#-155#-155#-155#-160#-165#-165#
C.
Every minute on the minute for 10 minutes
3 Dead lifts 185#
6 Burpees
9 wall balls 20#
If you do not complete in time, finish the reps then rest the remainder of the minute
score 1-pass, 2-pass, 3-pass, 4-pass, 5-fail, 6-pass,7-pass, 8-pass, 9-pass, 10-fail
Every 2 minutes for 16 minutes
1 Snatch
Increase load on each successful rep
score 75#-95#-105#-115#-115#-120#fail-120#-125#
B.
Every minute on the minute for 10 minutes
1 clean and jerk
increase load on each successful rep
score 125#-135#-145#-150#-155#-155#-155#-160#-165#-165#
C.
Every minute on the minute for 10 minutes
3 Dead lifts 185#
6 Burpees
9 wall balls 20#
If you do not complete in time, finish the reps then rest the remainder of the minute
score 1-pass, 2-pass, 3-pass, 4-pass, 5-fail, 6-pass,7-pass, 8-pass, 9-pass, 10-fail
Saturday, March 17
Thursday, March 15
3 15 12
A.
Practice hand stands then add walking
Practice muscle ups
Skin the cats
B.
Build up to a heavy Split Jerk
C.
5 rounds for time
6 hang power clean 135#
12 HSPU
50 DU
score
A. Got 2 steps on hands
B. 175#
C. 16:40....used 3 ab mats for HSPU
Practice hand stands then add walking
Practice muscle ups
Skin the cats
B.
Build up to a heavy Split Jerk
C.
5 rounds for time
6 hang power clean 135#
12 HSPU
50 DU
score
A. Got 2 steps on hands
B. 175#
C. 16:40....used 3 ab mats for HSPU
Wednesday, March 14
3 13 12
Strength
Work up to heavy 1 RM chin up
45#-70#-90#-100# fail, 100# mixed grip, 110# fail
Metcon
3 rounds
1000 M row
25 pull ups
12 ab mat sit ups
rest 4 minutes
1-6:28
2-6:18
3-6:14
Work up to heavy 1 RM chin up
45#-70#-90#-100# fail, 100# mixed grip, 110# fail
Metcon
3 rounds
1000 M row
25 pull ups
12 ab mat sit ups
rest 4 minutes
1-6:28
2-6:18
3-6:14
Tuesday, March 13
3 12 12
A.
Turkish get up x 3 16kg
L tuck to extension x 6
B.
every minute on the minute for 10 minutes
10 reverse lunges with med ball hold 20#
10 ab mat sit ups
Turkish get up x 3 16kg
L tuck to extension x 6
B.
every minute on the minute for 10 minutes
10 reverse lunges with med ball hold 20#
10 ab mat sit ups
Saturday, March 10
3 10 12
Open WOD 12.3
AMRAP 18 minutes
15 box jumps 24"
12 push press/push jerk 115 lb
9 toes to bar
score 236
AMRAP 18 minutes
15 box jumps 24"
12 push press/push jerk 115 lb
9 toes to bar
score 236
Friday, March 9
3 9 12
A.
Clean and Jerk practice 115#
B.
1 round of 12.3 @90 %
15 box jumps 24"
12 Push press 115#
9 Toes to bar
score 1:32
C.
1 round of 12.3 @ 80%
score 2:44
D.
3 rounds of 12.3
score 8:19
Clean and Jerk practice 115#
B.
1 round of 12.3 @90 %
15 box jumps 24"
12 Push press 115#
9 Toes to bar
score 1:32
C.
1 round of 12.3 @ 80%
score 2:44
D.
3 rounds of 12.3
score 8:19
Thursday, March 8
3 8 12
First practice
Box jumps and toes to bar
Metcon
5 minute AMRAP, x 3 with 2 min rest between
3 push press 75#
6 box jumps 24"
12 mt. climbers
score 23 + 7 reps
Box jumps and toes to bar
Metcon
5 minute AMRAP, x 3 with 2 min rest between
3 push press 75#
6 box jumps 24"
12 mt. climbers
score 23 + 7 reps
Tuesday, March 6
Monday, March 5
3 5 12
A.
Build up to a heavy 3 RM Push Jerk
score 165# x 3
B.
Team WOD, 15 min AMRAP
3 Burpees
6 Thrusters 75#
9 Push press 75#
***one person working at a time
score 18 rounds + 6 burpees
Build up to a heavy 3 RM Push Jerk
score 165# x 3
B.
Team WOD, 15 min AMRAP
3 Burpees
6 Thrusters 75#
9 Push press 75#
***one person working at a time
score 18 rounds + 6 burpees
Sunday, March 4
Friday, March 2
3 2 12
Snatch practice in prep for Open WOD 12.2
95#, 105#, 115# x 3 fails, 115#, 125# x 6 fails, 125#, 130 x 3 fails, 130# PR...previous 115#
95#, 105#, 115# x 3 fails, 115#, 125# x 6 fails, 125#, 130 x 3 fails, 130# PR...previous 115#
Thursday, March 1
3 1 12
"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 minutes
score 22:25 PR...previous time 34:25
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 minutes
score 22:25 PR...previous time 34:25
Tuesday, February 28
2 28 12
A.
2 rounds for max reps, with 90 seconds rest between movements
Muscle ups
L-sit
HSPU
score MU: 3,4...L-SIT: 10sec, 15sec...HSPU: 8,9
B.
Deadlift build up to a heavy 3 reps
score 270#x3
C.
5 rounds for reps
30 seconds of ground to overhead 135#
90 seconds of rest
score 4 (T&G), 5 (T&G), 5, 6, 6 (singles)
2 rounds for max reps, with 90 seconds rest between movements
Muscle ups
L-sit
HSPU
score MU: 3,4...L-SIT: 10sec, 15sec...HSPU: 8,9
B.
Deadlift build up to a heavy 3 reps
score 270#x3
C.
5 rounds for reps
30 seconds of ground to overhead 135#
90 seconds of rest
score 4 (T&G), 5 (T&G), 5, 6, 6 (singles)
Sunday, February 26
Saturday, February 25
2 25 12
Open WOD 12.1
7 minute AMRAP: Burpees
score 84
Rest 10 minutes
9-7-5
Squat Clean 135#
Ring dips
score 6:28
7 minute AMRAP: Burpees
score 84
Rest 10 minutes
9-7-5
Squat Clean 135#
Ring dips
score 6:28
Thursday, February 23
2 23 12
Team metcon
***one person working, one person resting
2000M Row
150 Burpees
200 KB swings
250 anchored sit ups with med ball throw
300 air squats
score 39:01
***one person working, one person resting
2000M Row
150 Burpees
200 KB swings
250 anchored sit ups with med ball throw
300 air squats
score 39:01
Wednesday, February 22
2 21 12
"Bear complex"
5 rounds of 7 sets
Power clean
Front squat
Push press
Back squat
Push press
score 45#,65#,75#,95#,105#(dropped 1 time)
***shoulder is still recovering so didn't go too heavy on this one.
5 rounds of 7 sets
Power clean
Front squat
Push press
Back squat
Push press
score 45#,65#,75#,95#,105#(dropped 1 time)
***shoulder is still recovering so didn't go too heavy on this one.
Tuesday, February 21
2 20 12
Strength
Work up to a heavy set of 3 Deadlifts
Score 255#x3
Metcon
"Christine"
score 10:09 with a 170#BW PR....previous best was 10:54
Work up to a heavy set of 3 Deadlifts
Score 255#x3
Metcon
"Christine"
score 10:09 with a 170#BW PR....previous best was 10:54
Friday, February 17
2 17 12
Metcon
5 rounds
20 KB swings 16 KG one handed
rest 45 seconds
10 diamond push ups
rest 45 seconds
Unbroken DU
rest 45 seconds
record # of DU
score 16,23,26,52,18
Rest 2 minutes
Row 1000M for time
score 3:41.9
5 rounds
20 KB swings 16 KG one handed
rest 45 seconds
10 diamond push ups
rest 45 seconds
Unbroken DU
rest 45 seconds
record # of DU
score 16,23,26,52,18
Rest 2 minutes
Row 1000M for time
score 3:41.9
Thursday, February 16
2 16 12
***One armed workout
Metcon
"Fight gone bad"
Wall balls 20#
SDHP 24 KG KB right hand only
Box jumps 24"
Push press 16 KG KB right hand only
Row for calories
Score 330
Metcon
"Fight gone bad"
Wall balls 20#
SDHP 24 KG KB right hand only
Box jumps 24"
Push press 16 KG KB right hand only
Row for calories
Score 330
Wednesday, February 15
2 15 12
***after a week of shoulder therapy it was time for a good workout.
PART ONE:
Metcon
9-7-5
Deadlift, one hand, 40 kg kettle bell
Burpee, one hand
Score 1:27
PART TWO:
Rowing intervals
30 work : 90 rest
score: 1-164 m, 2-161 m, 3-159 m, 4-154 m, 5-154m
PART ONE:
Metcon
9-7-5
Deadlift, one hand, 40 kg kettle bell
Burpee, one hand
Score 1:27
PART TWO:
Rowing intervals
30 work : 90 rest
score: 1-164 m, 2-161 m, 3-159 m, 4-154 m, 5-154m
Monday, February 6
2 6 12
After dealing with a minor shoulder impingement I tried this little AMRAP
AMRAP 4 minutes
7 kb swings
7 burpees
rest 1 minute
AMRAP 4 minute
25 double unders
12 toes to bar
rest 1 minute
AMRAP 4 minute
10 step ups with 45# plate on shoulders
5 pull ups
score 1: 5+7 kb, 2: 4+25 DU, 3
AMRAP 4 minutes
7 kb swings
7 burpees
rest 1 minute
AMRAP 4 minute
25 double unders
12 toes to bar
rest 1 minute
AMRAP 4 minute
10 step ups with 45# plate on shoulders
5 pull ups
score 1: 5+7 kb, 2: 4+25 DU, 3
Thursday, February 2
Wednesday, February 1
Monday, January 30
1 30 12
Metcon
Skipping Cindy
AMRAP 24 minutes
1 round of Cindy
50 DU
2 rounds of Cindy
50 DU
3 rounds of Cindy
50 DU
until time is ups
score Completed round 5 = 15 rounds and 10 DU
Skipping Cindy
AMRAP 24 minutes
1 round of Cindy
50 DU
2 rounds of Cindy
50 DU
3 rounds of Cindy
50 DU
until time is ups
score Completed round 5 = 15 rounds and 10 DU
Sunday, January 29
1 28 12
"Desforges"
5 rounds for time:
12 Deadlifts 225#
20 Pull ups
12 Clean and Jerks 135#
20 Toes to bar
score 34:06
***scaled DL to 165# and C&J to 95#
5 rounds for time:
12 Deadlifts 225#
20 Pull ups
12 Clean and Jerks 135#
20 Toes to bar
score 34:06
***scaled DL to 165# and C&J to 95#
Friday, January 27
1 27 12
Metcon
50 Back squats 75#
5 rope climbs
40 Back squats 75#
4 rope climbs
30 Back squats 75#
3 rope climbs
20 Back squats 75#
2 rope climbs
10 Back squats 75#
1 rope climbs
score 12:12
***the ceiling height in the garage is 8 feet so we did laying to standing rope climbs arm only.
50 Back squats 75#
5 rope climbs
40 Back squats 75#
4 rope climbs
30 Back squats 75#
3 rope climbs
20 Back squats 75#
2 rope climbs
10 Back squats 75#
1 rope climbs
score 12:12
***the ceiling height in the garage is 8 feet so we did laying to standing rope climbs arm only.
Wednesday, January 25
1 25 12
Metcon
Team Clean and Jerk
AMRAP 10 minutes one person working at a time
5 Clean and Jerks 135#
score Keith 6 rounds + 1 rep, Scott 6 rounds
Rest 5 minutes
AMRAP 10 minutes (unbroken)
15 pull ups
30 air squats
45 double unders
Any spotting = 1 burpee
score 2 rounds + 15 pull ups + 30 squats + 15 DU and 12 burpees
***double under's kept tripping me up
Team Clean and Jerk
AMRAP 10 minutes one person working at a time
5 Clean and Jerks 135#
score Keith 6 rounds + 1 rep, Scott 6 rounds
Rest 5 minutes
AMRAP 10 minutes (unbroken)
15 pull ups
30 air squats
45 double unders
Any spotting = 1 burpee
score 2 rounds + 15 pull ups + 30 squats + 15 DU and 12 burpees
***double under's kept tripping me up
Tuesday, January 24
1 24 12
Strength
OHS 5-5-5
115#,125#,135#, felt good so continued 135#x3 PR, 155#x1, 165# fail
Metcon
10-1 reverse ladder
KB swings 24kg
Lunges with 45# plate overhead
Burpees
score 9:33
OHS 5-5-5
115#,125#,135#, felt good so continued 135#x3 PR, 155#x1, 165# fail
Metcon
10-1 reverse ladder
KB swings 24kg
Lunges with 45# plate overhead
Burpees
score 9:33
Monday, January 23
1 23 12
Strength
Split Jerk 1-1-1
155#, 175#, 185#PR
Metcon
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
***we put a 5 minute time cap on each movement
score 80, 78, 100, 100 time 17:44, then completed the missing reps
Split Jerk 1-1-1
155#, 175#, 185#PR
Metcon
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
***we put a 5 minute time cap on each movement
score 80, 78, 100, 100 time 17:44, then completed the missing reps
Sunday, January 22
1 22 12
Metcon
21-15-9
Front Squat 95#
KB swings 24 kg
DU
score 7:33....Kelly kicked my butt on this one, she scored 6:06 with 65#
21-15-9
Front Squat 95#
KB swings 24 kg
DU
score 7:33....Kelly kicked my butt on this one, she scored 6:06 with 65#
Saturday, January 21
Friday, January 20
1 20 12
Strength
Snatch 3,2,1,1,1
score 75#,95#,105#,110#,115#PR
"Jackie"
1000M Row
50 thrusters 45# bar
30 pull ups
score 8:21PR........previous best 8:56
Snatch 3,2,1,1,1
score 75#,95#,105#,110#,115#PR
"Jackie"
1000M Row
50 thrusters 45# bar
30 pull ups
score 8:21PR........previous best 8:56
Wednesday, January 18
1 18 12
3 person team WODperform as a circuit, the kb swings determines the length of time at each station
Rest
15 kb swings 24 kg
5 min AMRAP box jumps 20"
5 min AMRAP burpees
5 min AMRAP push press 75#
5 min AMRAP SDHP 75#
team score 408 reps
Tuesday, January 17
1 17 12
Strength
3-3-3 Hang power clean at 80% or 135#
Skill
Double under speed practice 5 x 20's
Begin handstand walks in place with wall assistance
Metcon
15 minute row for distance
score
3,616 M
3-3-3 Hang power clean at 80% or 135#
Skill
Double under speed practice 5 x 20's
Begin handstand walks in place with wall assistance
Metcon
15 minute row for distance
score
3,616 M
Monday, January 16
1 16 12
Tabata this
Tabata Row
rest 1 min
Tabata Squat
rest 1 min
Tabata Pull ups
rest 1 min
Tabata Push ups
rest 1 min
Tabata Sit ups
score: 45
Tabata Row
rest 1 min
Tabata Squat
rest 1 min
Tabata Pull ups
rest 1 min
Tabata Push ups
rest 1 min
Tabata Sit ups
score: 45
Sunday, January 15
1 15 12
CrossFit Total
1 RM Back Squat
1 RM Shoulder press
1 RM Deadlift
Score BS: 225#, SP: 125#, DL: 290# = total 640#
1 RM Back Squat
1 RM Shoulder press
1 RM Deadlift
Score BS: 225#, SP: 125#, DL: 290# = total 640#
Saturday, January 14
1 14 12
Filthy Fifty
50 box jumps
50 jumping pull ups
50 kettle bell swings 16 kg
50 knees to elbow
50 walking lunges
50 push press 45#
50 back extensions
50 wall balls 20#
50 burpees
50 double unders
score 26:20
***sub good mornings for back extensions no ghd
***sub 8 foot wall ball due to ceiling height
50 box jumps
50 jumping pull ups
50 kettle bell swings 16 kg
50 knees to elbow
50 walking lunges
50 push press 45#
50 back extensions
50 wall balls 20#
50 burpees
50 double unders
score 26:20
***sub good mornings for back extensions no ghd
***sub 8 foot wall ball due to ceiling height
Friday, January 13
1 12 12
Metcon
"DT"
5 rounds for time
12 deadlifts
9 hang power cleans
6 push jerks
score 6:26 with 95#
***could have gone heavier, but wanted to focus on technique...next time 135#
"DT"
5 rounds for time
12 deadlifts
9 hang power cleans
6 push jerks
score 6:26 with 95#
***could have gone heavier, but wanted to focus on technique...next time 135#
Wednesday, January 11
Tuesday, January 10
Monday, January 9
1 9 12
Metcon
"Jack"
AMRAP 20 minutes
10 Push press 115#
10 KB swings 24kg
10 box jumps 24"
score 9 + 5 PP (95# PP)
(no rack, so had to clean the weight off floor)
"Jack"
AMRAP 20 minutes
10 Push press 115#
10 KB swings 24kg
10 box jumps 24"
score 9 + 5 PP (95# PP)
(no rack, so had to clean the weight off floor)
Sunday, January 8
1 8 12
Strength
Front Squat 70%
3-3-3
score 135#x3, 155#x3, 165#x3
Metcon
Partner workout, one person working the other resting
10 135# Front squat, must clean from the ground
10 KB swings 24 kg
10 walking lunges with 25# plate overhead
score 16:08
Front Squat 70%
3-3-3
score 135#x3, 155#x3, 165#x3
Metcon
Partner workout, one person working the other resting
10 135# Front squat, must clean from the ground
10 KB swings 24 kg
10 walking lunges with 25# plate overhead
score 16:08
Saturday, January 7
Friday, January 6
1 6 12
Strength
Push press
5-5-5
score 115#x5, 135#x5,155#x3,
Metcon
AMRAP 20 minutes
3 HSPU
6 hang power clean 95#
30 double unders (unbroken)
***if you trip up on the DU start over at 1st rep
score 9 rounds
Push press
5-5-5
score 115#x5, 135#x5,155#x3,
Metcon
AMRAP 20 minutes
3 HSPU
6 hang power clean 95#
30 double unders (unbroken)
***if you trip up on the DU start over at 1st rep
score 9 rounds
Thursday, January 5
1 5 12
Strength
Clean and Jerk
2-2-2-1-1
score
135#,145#,155#,165#,165#
Metcon
3 rounds for reps
10 KB swings
90 seconds of burpees
2 minute rest
score
26 burpees, 27 burpees, 28 burpees
+
3 rounds for reps
20 ab mat sit ups
60 seconds of double unders
15 good mornings 45# bar
score
66 DU, 58 DU, 60 DU
Clean and Jerk
2-2-2-1-1
score
135#,145#,155#,165#,165#
Metcon
3 rounds for reps
10 KB swings
90 seconds of burpees
2 minute rest
score
26 burpees, 27 burpees, 28 burpees
+
3 rounds for reps
20 ab mat sit ups
60 seconds of double unders
15 good mornings 45# bar
score
66 DU, 58 DU, 60 DU
Wednesday, January 4
Tuesday, January 3
1 3 12
Warm up
5 rounds for time
20 KB swings 16 kg
5 Deadlifts 165#
score 5:23
Metcon
21-1-9
Deadlifts 185#
Box jumps 30"
score 7:43
Goat work: Clean and Jerk practice with light weight. 7 singles.
Strength
Dips with weight
5 rounds for time
20 KB swings 16 kg
5 Deadlifts 165#
score 5:23
Metcon
21-1-9
Deadlifts 185#
Box jumps 30"
score 7:43
Goat work: Clean and Jerk practice with light weight. 7 singles.
Strength
Dips with weight
Monday, January 2
1 2 12
Metcon
"12 days of xmas"
1-HSPU
2-kb swings 24kg
3-thrusters 95#
4-pull ups
5-double unders
6-toes to bar
7-air squats
8-sdhp 95#
9-ab mat sit ups
10-box jumps 24"
11-burpees
12-mountain climbers
perform the reps just like the song.
score 24:44
"12 days of xmas"
1-HSPU
2-kb swings 24kg
3-thrusters 95#
4-pull ups
5-double unders
6-toes to bar
7-air squats
8-sdhp 95#
9-ab mat sit ups
10-box jumps 24"
11-burpees
12-mountain climbers
perform the reps just like the song.
score 24:44
Sunday, January 1
1 1 12
10 km Skate ski
This was not only my first time skate skiing this was my first time on ski's period...needless to say this was an interesting experience and a great workout.
Could really start enjoying this sport with some practice.
This was not only my first time skate skiing this was my first time on ski's period...needless to say this was an interesting experience and a great workout.
Could really start enjoying this sport with some practice.
Subscribe to:
Comments (Atom)