Monday 12/31/12

For time

2 rds
20 double unders
12 wall balls

2 rds
20 pushups
12 pullups

2 rds
20 front squat @ 95#
12 hang clean @ 95#

11.29

191

Sat 12/29

Push Press
95X5, 95X5, 115X5, 115X5, 135X4, 135X4, 155X3, 155X3

3 rds with 1 minute break between
10 KB swings 32KG
30yd sled push high with 90#
50 double unders
30 yd sled push low with 90#

8.07 including rest

194

Friday 12/28/12

50 situps
40 T2B (I only did 20)
30 KB swings @ 24kg
20 pushups
30 boxjumps
40 OHS with 45#
50 burpees

17.42

193

Thursday 12/27

"Fran"

21-15-9
Thruster @ 95#
pullups

9.04

194

Wednesday 12/26

Crossfit Total

Back squat
135X3, 185X2, 225, 245, 265PR

Shoulder Press
95X3, 115, 125, 135PR

Deadlift
135X5, 225X3, 275, 305, 315, 335PR

Total = 735 PR

195

Thursday 12/20

16 minutes
even minutes 10 wallballs
odd minutes burpees

192

Wednesday 12/19

Back Squat  X2
135, 185, 205, 215, 225, 235, 245, 255

21-15-9
lunge holding med ball in front
K2E

3.46

192

Monday 12/17

"Sherbert"

10 strict pullups
20 KB swings @ 24kg
30 box jumps @ 24"
40 pushups
50 situps
60 burpees
10 strict pullups

19.55

192

Friday 12/14

2 rds
10 RDL at 95
10 back extenstions
10 reverse hyper

DL X3
185, 215, 235, 255, 255, 255

3 rds
Row 400m
3 min break

1.18, 1.20, 1.22

193

Thursday 12/13

3 rds
row 500m
10 burpees

3 muscle ups

for time
50 pushups
50 situps
50 pullups
50 situps
50 pushups

16.59

192

Wednesday 12/12

10 DL at 135
15 air squats

5 min squat test

back squat X3
135, 185, 205, 225, 235, 245

3 rds of 4 pistols

3 150 yd shuttle run

192

Tuesday 12/11

Run 800m

Establish 1RM power clean
95, 135, 135, 155, 155, 165, 175, 185, 195, 205(PR)

7 rouds for time
8 KB swings @ 24KG
6 KB Clean @ 24KG
4 KB Snatch @ 24KG

6.05

191

Friday 12/7

Deadlift X2
135, 225, 245, 255, 265, 275, 285, 295, 305

193

Monday

row 1000m - 4.04

EMOTM for 10 minutes
5 burpee boxjumps

5 rds for time
50 double unders
10 shoulder press @ 95#

19.25

191

Wednesday

Shoulder Press + push press 3+3
95, 95, 95, 105, 105, 105, 115, 115

194

Tuesday

Run 1 mile (7.27)
rest 3 minutes
100 pullups (8.56)
rest 3 minutes
100 situps (5.45)
rest 3 minutes
100 squats (3.30)
rest 3 minutes
Run 1 mile (9.34)

47.12

192

Monday

Snatch X1
45, 95, 95, 125, 125, 135, 135

EMOTM for 10 minutes
2 back squats
185, 185, 185, 185, 185, 215, 215, 215, 225, 225

194

Wednesday

3 rds for time
20 wallballs
20 SDHP @ 75#
20 box jump @ 24"
20 push press
20 calorie row
1 min rest

18.16

191

Tuesday

Back squat X3
135, 185, 225, 245, 255PR

AMRAP 3 min
Tire flips
26

193

Monday

Shoulder Press X3
95, 105, 115, 115, 125F (X2)

5 rds for time
10 ring dips
15 wall balls
8.27

191

Wednesday

Back Squat X5
135, 155, 185, 205, 215

Pullups X2
BW, 25, 35, 45, BW

AMRAP in 1 minute
1 DL at 225#
2 Clean at 175#
3 muscle ups
4 HSPU
 6 total reps

rest 1 minute
AMRAP in 2 minutes
5 total reps

Rest 2 minutes
AMRAP in 3 minutes
14 total reps

191

Monday

Row 500m - 1.45

1RM Thruster
95, 115, 135, 155, 175, 185(PR)

8 min ladder
3 thruster @ 95#
3 pullups
Increase by three each round

15 thrusters and 6 pullups

190

Friday

3 rds not for time

1 rope climb
2 tire flips
3 muscle ups
4 HSPU

Ass and abs "Annie"
50-40-30-20-10
walking lunge
situps
9.09

189

Thursday

back squat
X5 135, 155, 175, 195, 215, X3 - 225, 235

Shoulder press X3
95, 105, 115

69 double unders

190

Monday

Back squat - X3
135, 155, 185, 185(deep), 185(deep)

Practice double unders and triple unders
got 2 triples- not together

2010 NW regional WOD
3 rds for time
10 reps 135# OHS  -- 1st 10 unbroken (PR)
50 double unders

7.59

189

Grace

Grace
30 clean and jerk at 135# for time.

4.22

193

Thursday

Back Squat X3
135, 155, 175, 185, 205

Row 2k
8.05

191

Wednesday

Hell-O-Ween

200m row
100 double unders
25 burpees
300m row
90 Double unders
20 burpees
400m row
80 double unders
15 burpees
500m row
70 double unders
10 burpees
600m row
60 double unders
5 burpees

25.19

189

Tuesday

Front Squat
Back Squat
5, 4, 3, 2, 1

165, 165, 165, 165, 185

lunge
situps
21, 18, 15, 12, 9, 6, 3

4.35

191

Monday

Split Jerk X1
135, 155, 165, 175, 185, 195 (PR)

EMOTM for 10 min

4 Hang power clean
2 Push Press

135#

191

Thursday

Row - 3 pull max watt
758 PR

Back Squat X10
135, 185 PR, 205 PR

190

Nicole

Nicole

20 min AMRAP
400m run
max reps pullups
Score is total pullups

123 (PR)
20, 20, 20, 20, 20, 23

191

Tuesday

Squat X3
135, 135, 185, 205, 225, 235(PR), 245(PR)

190

Elizabeth

6 rds
Row 10 calories
hold L sit for time it takes to row

Elizabeth
21-15-9
Clean @ 135
Ring dips
9.19  PR

191

Friday

Back Squat
X5 - 135, 155, 185, 205, 225(PR)

2 rds
25 double unders
20 walking lunges

4 rds for time
400m run
25 burpees
rest 2 minutes

19.43 including rest

189

Thursday

2 rds
400m run
5 dips

DL 7X5 @ 185

21-15-9
RDL
T2B
5.21

189

Wednesday

EMOTM
2 back squats
5 min at 185 (10 reps)
7 min at 205 (14 reps)
3 min at 215 (6 reps)

EMOTM
2 High Hang Power Snatch
10 min at 95 (20 reps)

EHMOTM
1 clean and jerk
10 min at 135  (20 reps)

189

Tuesday

5 rope climbs

12 minute AMRAP
max rep pullups
double pullups and do hands release pushups
25 double unders
score total pullups

Pullups
15, 10, 5, 5, 5, 27
Total 67

191

Monday

Back Squat X3
135, 155, 185, 185, 185, 185

Squat Clean - X1
95, 135, 135, 145, 155, 165, 175, 185, 195PR, 205PR

Work one minute, rest one minute
30 wallballs
30 SDHP @ 75
30 Box jump @ 24
30 Push press @ 75
30 calorie row

8.50

189

Friday

Back squat
X5 135, 155, 175, 195

unbroken Double unders
28, 78

10 rds for time
10 KB swings at 24kg
10 situps
10 burpees

19.00

191

Friday

"Chelsea"

EMOTM for 30 minutes or failure

5 pullups
10 pushups
15 squats

7 rds

190

Wednesday

Back squat X3
135, 155, 185, 205, 225

Row

4 rds

100m no arms
100m no legs
1 minute break
500m
3 minute break

1.33, 1.46, 1.53

188

Monday

Row
squat clean with bar
KB swing

Snatch
45, 75, 95, 115, 135, 145

Back Squat
X5  - 135, 165, 185, 195, 215

191  with sweats

Friday

EMOTM  7 minutes

25 double unders

2 minute max for each with 2 minutes break between
KB snatch 16kg - 55
OHS 45# - 55
Pushups - 50
situps - 63
Pullups - 15
Wall ball - 35
Burpees - 30

Total - 303

188

Thursday

Back squat
135X5 - X3 -  155, 185, 205, 215, 215

Jerry
Run 1 mile ~7.15
Row 2k ~8.25
Run 1 mile ~ 8.20

24.20

Compare to 5/26/10 @ 22.33

188

Wednesday

3 rds for time
400m run
15 DL at 135
7.38

188

Tuesday

row
OHS
KB swings
back extensions

Ring dips 5X3
worked on kipping

EMOTM
3 thrusters @ 135#
10 minutes

190

Monday

Back Squat X5
135, 135, 165, 165, 165, 165

Strict pullups X5
BW, 25, 25, 25

Annie
50, 40, 30, 20, 10
Double unders
Situps

7.28 

situp standard was shoulders past the hips.  Previously, I had just touched my toes.

188

Compare to http://www.blogger.com/blogger.g?blogID=7331224165170750465#editor/target=post;postID=2173492147284434180  1/16/12

and

http://www.blogger.com/blogger.g?blogID=7331224165170750465#editor/target=post;postID=8561235791700480784  7/17/12

Friday

Back Squat
135X3, 155X3, 175X3, 185X2, 205X2, 205X2, 205X2

800m run with 20# MB
100 Wallball
800m run with 20# MB
15.05

186

Thursday

Worked on double under and Muscle ups

15 rope climbs for time
5.53

187

Wednesday

Back Squat   X10
135, 135, 135, 155

Hang clean X3
45, 95, 125, 125, 135, 135

10 rds for time
10 yd bear crawl
10 yd broad jump
5 burpees
6.50

Tuesday

Angie 1/2

50 pullups
50 pushups
50 situps
50 squats

12.36

Monday

Back Squat X3
135, 155, 185, 185, 185, 185, 185

Split Jerk X1
45, 65, 95, 115, 135, 135, 135

2 DL EMOTM for 10 min

185, 185, 205, 205, 225, 225, 225  (ran out of time)

Friday

Row 500m
25 T2B
Row 400m
20 T2B
Row 300m
15 T2B
Row 200m
10 T2B
Row 100m
5 T2B

14.52

185

Wednesday

Squat X5
45, 95, 115, 135, 155, 155, 155, 155, 155

185

Monday

2 rds for warmup
run 400m
20 KB swings
15 pushups

Work on Sotts press

ring dips 3, 3, 3, 3, 3
BW, 10, 25, 35, 35

5 min AMRAP
6 dual KB clean @ 16kg each
6 dual KB push press @ 16kg each

186

Friday

7 min AMRAP
7 wallballs
7pullups
8 rds plus 7 wb

7 min amrap
7 OHS @ 195#
7 box jumps
4 rds

7 min amrap
7 KB snatch @ 16kg
7 HSPU
6 rds

7 min amrap
7 SDHP
7 double unders
7 rds

184

Thursday

Front Squat 3, 3, 3, 3, 3
135, 135, 155, 155, 155

Then
1 mile run  7.55
100 situps
1 miles run  8.30

19.52

184

Wednesday

Helen with rest
3 rounds each for time with 3 minutes rest between

400m run
21 KB swings @ 24kg
12 pullups
2.19
2.28
3.07

7.54 total.  Current Helen PR is 7.40

186

Friday

10 burpees
20 thrusters at 75#
10 burpees
20 snathes at 75#
10 burpees
10 thrusters
10 burpees
10 snatches
10 burpees

13.26

181

Thursday

100 OHS at 95#
19.56

181

Wednesday

Clean 135 X 7
Run 800m -3.35
rest 2 min
Run 800m - 3.00
rest 2 min
Run 800m - 3.13

13.48

184

Tuesday

shoulder press @ 95#  3X5

7 min AMRAP
10 KB swings
10 hands release pushups
5 rds

183

Friday

Back Squat 5X5 @ 145
Incline Bench Press 5X5 @ 135
Practice bar muscle ups
Row 500m 1.35

180

Wednesday - start week one

Backsquat 5X5 @ 135#
Incline Bench Press 5X5 @ 135#
High Hang Snatch Pull 3X5 @ 45, 65, 65
High Hang Snatch 3X5 @ 45, 65, 65
KB Snatch 5X5 (each arm) @ 45

178
20g Cr

Tuesday

Clean and Jerk  1, 1, 1, 1, 1, 1, 1
135, 135, 145, 155, 165, 175, 185  matched PR on Jerk

Clean and Jerk 2, 2, 2, 2, 2
135, 135, 135

Reverse Hypers 10, 10, 10, 10
25, 35, 50, 60

177

Monday

OHS 5, 5, 5  @ 95, 115, 135 (failed on last rep of 135)
Snatch Balance 3, 3, 3, 3, 3  @ 95, 105, 115, 115, 115
Behind the Neck Jerk 5, 5, 5, @ 115, 135, 145

177

Saturday

Mission Man Triathlon
750m swim  - 14.37
15 mile bike - 52.12
5k run - 24 - 24.17

1:34.24  PR

Wednesday

(4) Run 200m with 2.00 rest between
(3) Run 400m with 1.30 rest between
(2) Run 800m with 1.00 rest between

23.55 total time including rest
200m runs were about 30 secs
400m runs were around 1.10
800m runs were around 2.45

176

Tuesday

"Annie"
50-40-30-20-10
double unders
situps
5.32  PR

Then

100 KB swings for time = 3.55

177

Monday

Swim 750m  14.50

177

Friday

Swam 750m yesterday - 14.53

13 min amrap
13 double unders
13 burpee broadjumps
6+3 burpees

176

Thursday

Bench Press - 3, 3, 3, 3, 3
155, 175, 185, 190F, 185F  9  got one at 190 and 2 at 185 on last sets.  needed spot on the other reps

4 rnds for time
15 pushups
10 ring dips
5 HSPU
16.43

177

Wednesday

5 rds for distance
row 1 minute
rest 1 minute
row 2 minutes
rest 2 minutes
4379m total

yesterday I swam 750m at lunch - 15.27

178

Tuesday

FGB Style
box jump 24" - 40, 30, 30
push press @ 75# - 30, 25, 20
KB snatch @ 16kg - 25, 20, 15
pullups - 15, 15, 10
walking lunge - 44, 40, 37
396 total

swim 750m yesterday at lunch - 15.15

177

Monday

1 mile run

Front Squat 135, 135, 135, 165, 185, 205, 215

12 min AMRAP
10 toes to bar
6 squat clean thruster @ 135#
4 rds plus 3 thrusters
then immediately ran 1 mile ~ 8 minutes

177

July 4th

18 mile bike ride at thelake

1:08

Friday

For time
20 one arm KB swing R
20 OH KB squat R
20 one arm KB swing L
20 OH KB squat L
400m KB carry R
400m KB carry L
11.28  With 24kg KB

179

Thursday

5 rds for time
15 knees to elbow
15 back extensions
15m handstand walk
15 box jumps at 24"
28.32

180

Wednesday

weighted pullups 1RM
25, 35, 45, 55, 60, 70PR

5 rds for total meters
row 1 minute
rest 1 minute
1586

179

Tuesday

For time- 25 back squat at 80% 1rm (205#)
7.07

Then

50 KB swings at 24kg
100 walking lunge with 45# barbell overhead
8.54

177

Monday

Back at the Valley.  Neck is still not better but whatever.

Tabata Something Else
8 rds - record lowest rep for each
pullups - 10, 10, 10, 10, 10, 10, 8, 6
pushups - 9, 9, 9, 9, 9, 9, 9, 8
situps - 12X8
squats - 13X8
row for calories - 5, 5, 5, 5, 5, 5, 7, 6

Total = 44

Biked 8 miles yesterday.  about 45 minutes  -  14 mph ave

178

Wednesday

I had to stop my workout at the valley on Monday due to my neck.  I did one rd of "Hope"

FGB format
burpees
boxjump
snatch at 75#
thruster at 75#
C2B pullups

I biked 5.5 miles yesterday and 9.5 today.   Time was 40 min today

?

Friday

Neck is really f ed up.

I did a few sit thoughs and levers then I did

back squat X2
135, 185, 195, 205, 215

180

Thursday

EMOTM for 10 minutes

4 OHS @ 125

Then
Run 1600m
150 Double unders
50 burpees
Run 800m
100 double unders
35 burpees
Run 400m
50 double unders
20 burpees
29.42

181

Friday

20 min AMRAP
50 double under
40 situps
30 OHS @ 45#

5 rds plus 33 situps

181

Thursday - Helen

Helen
3 rds for time
400m run
21 KB swings at 24KG
12 pullups

7.40 (PR)  Old PR was 8.14

182

Wednesday

Clean & Jerk 1RM

95, 115, 135, 155, 165, 175F, 175, 185 (PR)

2 rds not timed
2 rds of tabata on the treadmill at 8 and highest incline
100lb keg carry about 20 yds
chain carry about 20 yds
sled push about 75 yds

180

Tuesday

With an ascending clock-

1st minute do 1 pullup and 1 HSPU
2nd minute do 2 pullups and 2 HSPU
Continue until you can't complete

6 rds plus 7 pullups.  Went on to do 9, 10, 11, 12, 13 pullups

TGU
5 each hand with 12KG then 16KG

179

Monday

Back Squat  X5
135, 155, 185, 205, 215

with atlas stones
alternate lift to shoulder 2 times then carry stone 35M and repeat
3 attempts
75#
98#
98#

6X5  power cleans at 135#

180

Friday

4 rds

tabata 2x each
Push press @ 75#
double unders

(36 and 41) (30 and 53) (20 and 54) 24 and 46)  - 304

Then
8 rds of tabata row
64 total  (8 calories per rd)

180

Thursday

Back Squat
X3  135, 185, 185, 185, 185, 185

400m walking lunge for time
12.18

5 min amrap
10 KB Swings
15 situps
5+6 situps

181

Wednesday

2 rds with 30 secs rest between sets

max reps rope climb in 5 minutes
max reps DL in 3 min a@ 185#

12
38
7
38
Total 95

181

Tuesday

Thruster 3, 3, 3, 3, 3
95, 115, 135, 155, 175F, 155    Only got one @ 175 (PR for a single) then dropped down to 155

Front Squat 2, 2, 2
185, 205, 205

Shoulder Press
95, 115, 120

Then
5 rds for time
row 500m
25 wallballs
18.49

180

Monday

30 min AMRAP
run 200m in between each of these exercises.
20 pullups
20 boxjump burpees
20 situps
20 pushpress
20 KB swings
20 SDHP w KB
20 lunges
20 double unders

I did 1 round plus 20 pushpress

180

Sunday

Run 3.3 miles

27.03

Friday

1 mile run

Deadlift X5
225, 245, 265, 285, 300 (PR)

30 - 20 -10
KB swings (24kg)
wall balls
6.12

180

Thursday

1 mile run - 8.24

snatch work

5X5 @ 95, 105, 115, 125

AMRAP in 20 minutes
500m row
10 GHD situps
3 front squats at 155
6 rds + 95m

180

Wednesday

3000m row - 12.53

EMOTM for 15 minutes
shoulder press - X1 -  95, 105, 115, 120, 125
Push press - X2 - 135, 145, 155, 165, 170F (got one)
Push Jerk - X3 - 135, 135, 135, 135, 135

EMOTM for 15 minutes
1 sled push with 90# to 20 yds for odd minutes
10 burpees for even minutes

181

Tuesday

5 rds for time
8 power clean @ 135#
20 yd lunge
60 yd sprint suicide
6.03

Then 2 rounds of two sets - Tabata - situps, roman twist, plank

180

Monday

Weighted pullups X2
35, 40, 45, 50, 55, 60, 55F

7 min AMRAP of burpee pullups
57

180

Saturday

10 minutes EMOTM
2 muscle ups

Back Squat X5
135, 155, 175, 195

179

My intention was to do 2 unbroken muscle ups every minute.   I got to the 7th round I think.  Still did 2 per minute just not unbroken.

Friday

attempt 1RM
OHS - 95, 135, 155, 175
Clean - 135, 155, 175, 185 all squat cleans
Bench press - 135, 185, 205, 215 (needed spot)

180

Thursday

Run 800m
2 rds of
30 SDLH with 24kg KB
30 KB swings
30 situps
Run 800m

12.44

183

Wednesday

25 back squats @ 75#
3 15' rope climbs
25 back squats @ 75#
4 rope climbs
25 back squats
5 rope climbs

Then did 6 minutes of running with 20# med ball EMOTM stop and do 10 pushups, 10 situps, 5 burpees, 10 air squats, 5 OH lunge, then run with ball overhead for the remaining time.

7.52

184

Tuesday

5 rouds for time
5 bench press @ 165
5 power clean @ 165

Then 50 burpees for time
2.53
Then, row 500m for time
1.35.5

I did 185 for the first round of bench press and 2 reps of second rd then dropped to 165

183

Monday

Diane
21-15-9
Deadlift @ 225#
HSPU

9.55 MOD-  I went to the abmat.  Did Kipping HSPU for the first time.  Definitely easier once fatigued.

183
Banana,  Zone bar, bunch of nabs, Wendys #2

Friday "murph"

Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
42.03

first mile was 6.30 - damn near a PR.  Last run was 9.30 - damn near died
I broke the middle up a little different this time but it didn't seem to help much.  I did pullups in sets of 10 except 20 on the first.  I did pushups in sets of 10 except 20 on the first.  Squats were sets of 20 except 75 on the first and 25 on the last 4.

181

banana, 6 eggs, 2 scoop shake, pork chop and green beans, 2 scoop shake

Friday

2 rds for time
8 muscle ups
6 snatch @ 115#
4 HSPU
2 15 ft rope climbs

9.03

First round of muscle ups I got 5 unbroken (PR).  8 done in 1.10

180

Nutrition - banana, 4 eggs, 2 scoop shake with almond milk, meatloaf, salad, 2 scoop shake with water, almonds, 4 chic fil a chicken strips, water all day

Thursday

1 mile run - not timed

4 rounds of:
-1 minute L-Sit
-1 minute KB Swings (24kg)
-1 minute Back Squat (135#)
-1 minute break
*for total reps*
148 - 4 for coming off the rings 4 times = 144

178
Nutrition- banana, 4 eggs, 2 scoop shake with almond milk and 4 stawberries, almonds, 2 sausages, brocoli, 2 scoop shake with water, meatloaf, brocoli, water all day

Wednesday

1 mile run - not timed
front squat - X5 95, 115, 135, 155
Shoulder Press - X5 95, 105, 100, 100, 100

Squat hurdle jump X6 for 5 rounds
One legged hurdle jums X6 for 3 rounds

50# wall ball for height - 10 ft
30# wall ball for height - 14 ft

178

Nutrition - apple, 4 eggs, 2 scoop shake, 2 chicken burgers, brocoli, pork chop, asparagus, water all day

Tuesday

8 rds for total time

400m run with 2 minute rest between rds

23.41  -  i was about 1.09-1.15 per rd

181

Monday

6 rds for time
5 clean & jerk at 135#
3 rounds of Cindy - 5 pullups, 10 pushups, 15 squats

24.57

181

Saturday

10-8-6-4-2-4-6-8-10

Pullups
KB swings
pushups
wallballs
boxjumps

14.26

179

Friday

Row 2k as fast as possible
3 tire flips every 250m
12 min time limit

11.58

Then
Power clean X6
95, 115, 135, 155, 165

178

Thursday

15 min amrap
5 power snatch @ 75% 1rm (110#)
10 toes to bar
9 rds +4 t2b

then

100 situps
2.29

178

max snatch

snatch 1RM
135 squat snatch matches PR

95, 95, 115, 125, 125, 135, 145f

185
7+

Wednesday

5 minutes of Back squat for total load
20 @ 135#
20 @ 115#
26 @ 95#
Total 7470#
rest 5 minutes
5 minutes of Front Squat for total load
10 @ 115#
40 @ 95#
Total 4950#
rest 5 minutes
5 minutes of OHS for total load
40 @ 95#
Total 3800#
Grand Total = 16,220#

179

Tuesday

5 rds
10 ring dips
10 pullups
then
5rds
10 push press @ 95#
10 DL @ 185#

16.56

178

Monday - Kettlebells

50 KB snatch @ 24kg  1.57
50 KB c&j @ 24kg 3.45
tabata KB swings 8 rds at 24kg  - 83  (11,11,11,10,10,9,10,11)

179

Friday

2 rds for time

10 back squats at 70% (175#)
800m run

2 min break

50 air squats - 1.03
2 min break
50 air squats - .57

179

Thursday

5 rds for time

7 power snatch @ 95#
7 snatch balance
7 OHS

17.22

179

Wednesday

15 min amrap

20 double unders
20 yd bear crawl

19 rounds

179

Tuesday

100 wallballs for time  -  I did 50 unbroken
4.47

rest 5 minutes

50 pullups
50 bench press at 135
13.37

The 50 pullups were done in about 2.40.  My arms and chest were trash after about 20 benchpress

179

Monday

6 rds for time and load

400m run
5 DL -  increase weight 10# each round

I started with 225 and went up to 285-  275 unbroken new PR for 5rm

15.21

181

Friday

100m row - 50 walking lunge with barbell overhead
200m row - 40
300m row - 30
400m row - 20
500m row - 10

13.53

181

Thursday

1 rm ring dip

55, 75, 85pr

4 attepts at max rep HSPU
6, 3, 5, 4

183

Wednesday

10 rds for time
15 KB swings
15 boxjumps
then 1 mile run - mile run was about 8.30

23.33

183

Tuesday

power complex

clean, front squat, jerk

95, 115, 135, 155, 165, 175, 185F, 165

183

Monday 4/9

"Barbara"

5 rds for time with a 3 minute rest between rds

20 pullups
30 pushups
40 situps
50 squats

i only did 3 rds-  24.11

184

Tuesday 4/3 muscle ups

30 muscle ups for time

12.25

Monday 4/2

Filthy Fifty
For Time
50 Box Jumps, 20″
50 Jumping Pullups
50 KB Swings, (24 kg/16 kg)
50 Walking Lunges
50 Knee 2 Elbows
50 Push Press, 45lb Barbell
50 Back Ext
50 Wallballs, (20/12)
50 Burpees
50 Double Unders

26.36  PR  old pr was 27.54

184

Friday 3/30

For Time and Total Reps
“Running” Fight Gone Bad
-400M Run/1 minute Wall Balls (20/12)
-400M Run/ 1 minute Sumo Deadlift High Pull (75#/55#)
-400M Run/ 1 minute Box Jumps (24″/20″)
-400M Run/ 1 minute Push Press (75#/55#)
-400M Run/ 1 minute Row for calories
*this is one time through, your goal is to not only finish as fast as possible, but also to get the maximum number of reps at each exercise*

14.59
140 reps

Monday 3/29

Jerk - 1,1,1,1,1,1,1
95, 115, 135, 135, 155, 155, 155

Back Squat - 3, 3, 3, 3, 3
155, 185, 205, 205, 205

Wednesday 3/28

4 Rounds for time:
-15 Hang Cleans (95#/65#)
-10 L-Pull-Ups

8.27

Tuesday 3/27

20 min. AMRAP of:
-400M Run
-2 Tire Flips
-3 Handstand Push-Ups
-4 One-Legged Squat

7 rds

Friday 3/23

Michael
3 rds for time
800m run
50 Back ext
50 Sit ups

19.36

Thursday Open 12.5

12.5 Open WOD

Ladder - increase by 3 reps each round

Thruster 100#
chest to bar pullups

68 (8 thruster reps into round of 15)

quite disappointed with this.  I'm pretty sure I got all 15 thrusters last year although I can't find it documented.

184

Wednesday

5 rds for time
10 squat clean thruster with 45# bar
5 burpees
5 power cleans @ 135#
5 push press @ 135#

13.11

186

Tuesday

7 rds for time and load
run 200m
1 weighted pullup - 45#

7.37

Weighted pullup
55, 65, 70 (PR), 75F

186

Monday

Shoulder Press 5, 4, 3, 3, 3, 4

95, 105, 115, 105, 105

Friday open 12.4

12 min AMRAP

150 wallballs
90 double unders
30 muscle ups

I got two muscle ups

Wednesday

-10 Bench Press/ 1 Clean and Jerks
-8 Bench Press/ 2 Clean and Jerks
-6 Bench Press/ 3 Clean and Jerks
-4 Bench Press/ 4 Clean and Jerks
-2 Bench Press/ 5 Clean and Jerks

I used 185 for first two rds bench press then dropped to 155 because I was running out of time.  155# on the C&J for all rds

Tuesday

10 rds of

100m sprints - 2 min break between rds

Thursday Open 12.3

18 min AMRAP
15 box jumps
12 push press @ 115#
9 T2B

6 rds plus 15 bj plus 1 pushpress

Wednesday

8 min AMRAP
5 DL @ 225
3 strict pullups w 25# DB

7 +4 DL

8 rds Tabata row = 931m

183

Tuesday

5 rds alternating tabata
75# shoulder press - 11, 7, 7, 6, 6
air squat - 18, 18, 19, 19, 20

Rest 4 min

5 rds alternating tabata
95# push press - 15, 11, 8, 7, 10
box jump 24" - 15, 13, 11, 11, 11

185

Monday

3 rds for time with 15# vest
200m run
10 pullups
200m run
20 pushups
200m run
30 situps
200m run
40 squats
23.16

185

Saturday

12.2 open wod

60 reps

See http://itritosmile.blogspot.com/2012/03/thursday.html

Friday

For time:
-30 Walking lunge steps
-20 Pull-ups
-400M Run
-50 Box jumps (24″/20″)
-20 Double-unders
-400M Run
-25 Ring dips
-20 Knees to elbows
-30 Kettlebell swings (2 pood/1.5 pood)
-30 Sit-ups
-400M Run
-20 Hang squat cleans (65#/45#)
-25 Back extensions
-30 Wall ball shots (20#/12#)
-400M Run
24.06

Thursday

12.2 open wod

10 min AMRAP
30 snatch @ 75#
30 snatch @ 135#
30 snatch @ 165#

56 reps

Wednesday

8 min AMRAP
10 KB snatches @ 24kg
10 situps
8 rds plus 9 snatches

Tuesday

5 rds for time
3 power cleans at 155#
30 double unders
4.47

I did an extra round just for fun

max distance sled push with 4 plates in 2 minutes
~80 yds

185
7+

Monday - Fran

Fran
21-15-9
Thrusters @ 95#
pullups

6.15  PR

184

12.1 open WOD

AMRAP 7 min
burpees
89

amrap 3 minutes
knees to elbows
47

Nancy
3 rds

Bradley

10 rds for time
100m sprint
10 pullups
100m sprint
10 burpees

only 6 rounds
16.??

Wednesday

5 rds for time

40 double under
30 box jump 24"
20 KB swing 24kg

14.41  PR by 2+ minutes

185
8

Tuesday

5 rds for time

5 Front Squat  @ 185#
15 Toes to bar

14.27

185
8

Monday

800m run
3rds of
5 DL @ 250#
10 Bench Press @ 135
20 KB Swings @ 24kg
800m run
17.14

188
9

Friday

12 min AMRAP

15 wallballs
10 hang snatch @ 75#

7 rds plus 1 snatch

double unders and rowing

3 rds
100 DUs
rest 3 minutes

then
1000m row

total time was 17.43
3.28 row
1st 100 DUs was 1.24

185
7+

Wednesday

5 rd for time
5 squat clean thruster @ 135#
10 chest to bar pullups

11.15

2 rds -Sled push 25 yds high grip then push back 25yds with low grip

187
8

Tuesday - OHS

OHS - 3, 3, 3, 3, 3
135, 145, 155, 165, 175(PR)

Lsit hold - 20 secs, 19secs

186
7

Angie

Angie
for time
100 pullups
100 pushups
100 situps
100 squats
22.40

PR is 17.57 -slightly off pace today

187
5

Friday

for time
800m run
10 DL @ 275#
25 Boxjumps 30"
10 hang squat snatch @ 45#
25 wall balls
10 pullups
25 pushups
800m run
16.25

Pullups/shoulder press

7 rds for time
1 shoulder press at 90%
3 strict pullups
5 push press at 90% shoulder press
5 kip pullups

11.05
I used 115 for the first round and then couldn't get it up for the second rd shoulder press- dropped to 105 (about 80%) for the remaining rds.

186
6+

25 back squats at 80% 1RM
EMOTM 3 burpees
6.45 @ 205#
7, 3, 3, 3, 3, 3, 3

Then

400 double under
EMOTM 5 box jumps (24in)
9.38

185
6+

clean & jerk

work up to 1rm c&j

185# PR

186
6

Monday

for time
30 HSPU
40 Pullups
50 KB swings 24kg
60 situps
70 burpees

20.46

186
6+

Thrusters and run

20 min AMRAP *rest 1 min between rds*
5 thrusters @ 115#
200m run

10 rds

187
7

Thursday

3 rds of 800m row
rest 2 min between rds
3.16, 3.01, 3.06

Then 2 rds of

sit throughs 10
inverted burpees 10
OHS 10
double unders 50

Wednesday

desforges
5 rds for time
12 DL @ 225#
20 pullups
12 clean & jerk @ 135#
20 knees to elbows

I only had time for 4 rds 34.50

squats

back squat 5-5-5
185, 205, 205, 205

4 rds for time
25 yd walking lunge
25 yd broad jump
2.55

185
8

Thruster

2 rds for time
500m row
30 thrusters @ 95#
10.35

Then

2 rds for time
30 SDLH @ 95#
15 hspu
9.06

?
7

GTOH and burpee pullups

8 rds of tabata thrusters @ 65#
60 reps total

21-15-9
GTOH @ 95#
hands release burpee pullups to rings
13.40

?
7

partner wod DL and burpees

15 minute AMRAP with JP. Rest while he works
5 DL @ 275#
10 over bar burpees
I went first and we got 5 rds plus JP got 8 burpees.  2 burpees away from both of us doing 6 complete rds

?
8

max snatch

snatch 1RM
135 squat snatch matches PR

95, 95, 115, 125, 125, 135, 145f

185
7+

Tuesday

4 rds for max reps - 1 minute at each station and 1 minute break between stations
pullups
pushups
situps
squats

Total - 530

?
7

Monday

Tabata Thrusters @ 165#
58 reps

Ladder
100m row, 10 box jumps to 30"
200m row, 20 box jumps to 30"
etc

4 rds plus 500m row and 25 box jumps

?
?

Friday

5 squat cleans 95#
5 squat snatch 95#
10 pullups
10 ring dips
20 situps
20 walking lunge

12.55

185
7

Turkish Get ups

Turkish Get ups
as heavy as possible
16kg, 20, 24, 30, 36- only really got my right arm on the 36kg.  Dropped the bell on the last move coming down for the left arm
also did 65# with a barbell

185
7

Wednesday

12 min AMRAP
5 Front Squat @ 75% (175#)
25 back extensions
5 rds plus 3 squats

Then

100 yd sled push
1.33
Pretty sure we only pushed 80 yards

185
7

Tuesday

Shoulder Press - 1-1-1-1-1
95, 105, 115, 125, 130f

Push Press - 3-3-3-3-3
115, 135, 145, 155, 155

Push Jerk, 5-5-5-5-5
135X5

186
7

Monday

5 rds for time -- 1 minute rest between rds
5 burpees
5 clean @ 80% 1RM -- 165#
5 burpees
9.45

Then

Annie
50-40-30-20-10
Double unders
situps
9.38  -  PR is 5.41

184
8

Saturday

Squats X5
135, 185, 205, 205

10 rds for time
10 deadlifts @ 135#
15 pushups
15.05

184
8+

Wednesday

400m row
10 pushpress @ 115#
400m row
10 hang clean @ 115#
400m row
10 Thruster @ 115#
400m row
10 DL @ 115#
400m row
11.49

185
7

Tuesday

OHS 3-3-3-3-3

135, 135, 145, 155f, 155, 165f, 165f

core work

187
8


So close on 165-  got 2 reps on both sets.  the first fail i missed at the bottom of rep 3.  the second set I got all the way up but I just couldn't control it at the top

Monday

5 rds for time
20 pullups
40 pushups
60 squats
32.26

188
8+

Saturday

Nancy
5 rds
15 ohs
400m run
16.20

Friday

15 min amrap
5 burpees
10 wall balls
20 Situps
8 rds + 5 burpees

Thursday

100 KB Swings @ 24kg
50 pullups
25 SDHP @ 95#
1000m row
16.43

187
8+

Wednesday

back squat- 3-3-3-3-3
135, 185, 205, 215, 225

12 min amrap
15 squat boxjumps
20 jumping lunges
5 rds + 10 lunges

Tuesday

5 rds - for time  -- 2 min rest between rds
10 burpees
3 shoulder press @ 95#
50 double unders

8.46 excluding rest

186
7

Monday

3 rds
30 DU
10 OHS @ 95#
3 rds
10 HSPU
10 yd sled push @ 360#

9.26

190
?