Sunday, November 21, 2010

Seven rounds for time of:

10 thrusters, 45lb bar

10 pull-ups

Completed in 5:42

Saturday, November 20, 2010

Thruster 1-1-1-1-1-1-1

135-155-175-180-185-190-190 (20lb PR)

Friday, November 19, 2010

"Bulger"

Ten rounds for time of:

Run 150m

7 chest to bar pull-ups

135lb front squat, 7 reps

7 HSPUs

Completed in 26:02

Wednesday, November 17, 2010

Three rounds for time of:

20 L-Pull-ups

30 Toes to Bar

40 Burpees

Run 800m

Completed in 38:30

Sunday, November 14, 2010

CrossFit Total

Back Squat 315-330-345 (15lb PR)

Press 135-155-160(fail)

Deadlift 315-350-375 (25lb PR)

Total 875 (40lb PR)

Saturday, November 13, 2010

Three rounds for time:

135lb hang power clean, 15 reps

15 burpees

Completed in 8:46

Friday, November 12, 2010

For Time:

50 thrusters, 45lb bar

10 MUs

40 thrusters, 45lb bar

8 MUs

30 thrusters, 45lb bar

6 MUs

20 thrusters, 45lb bar

4 MUs

10 thrusters, 45lb bar

2 MUs

Completed in 10:36

Thursday, November 11, 2010

Snatch Balance 1-1-1-1-1-1-1

95-105-115-125(fail)-125-135-140-145 (30lb PR)

Wednesday, November 10, 2010

Fight Gone Bad

Score = 221

Sunday, November 7, 2010

Front Squat 1-1-1-1-1-1-1

205-215-225-235 (fail)-235-245-250(new 10lb PR)

Saturday, November 6, 2010

21-15-9 reps of:

Left arm KB snatch

Right arm KB snatch

Pull-ups

Completed in 4:45

Friday, November 5, 2010

Rest 60 seconds between sets

Bench press 2-2-2-2-2-2-2-2-2

185-190-195-200-205-210-215 (fail)-210-210-210

Wednesday, November 3, 2010

"Jerry"

For time:

Run 1 mile

Row 2k

Run 1 mile

Completed in 23:50

Sunday, October 31, 2010

Snatch, 125lbs

Clean and Jerk, 185lbs

AMRAP in 10 mins of:

55kg squat clean, 6 reps

12 pull-ups

48 single unders

Completed 3 rounds plus 5 single unders

Saturday, October 30, 2010

"Ryan"

Five rounds for time of:

7 MUs

21 Burpees

Completed in 12:27

Thursday, October 28, 2010

"Jack"

20 minute AMRAP of:

115lb push press, 10 reps

10 KB swings, 1 pood

10 box jumps, 24" box

Completed 6 rounds plus 8 box jumps

Wednesday, October 27, 2010

Three rounds for time of:

50 box jumps, 20" box

20 deadlifts, 185lbs

30 pull-ups

Completed in 14:26

Sunday, October 24, 2010

1 pull-up minute 1, 2 pull-ups minute 2, etc.

17 minutes plus nine pull-ups

Saturday, October 23, 2010

Shoulder Press 3-3-3-3-3-3-3

95-115-125-130-135-140-140

Friday, October 22, 2010

For time:

25 walking lunge steps

20 pull-ups

50 box jumps, 20" box

40 single-unders

25 ring dips

20 KTE

30 KB swings, 1 pood

30 sit-ups

20 hang squat cleans, 35lb dumbbells

25 back extensions

30, 45lb bar thrusters

45 towel pull-ups

Completed in 18:38

Thursday, October 21, 2010

"Michael"

Three rounds for time of:

Run 800m

50 back extensions

50 sit-ups

Completed in 13:51

Wednesday, October 20, 2010

Complete 5 rounds of:

Deadlift, 3 reps

Max reps HSPUs

1) 315, 25

2) 315, 21

3) 315, 21

4) 315, 19

5) 315, 21

Sunday, October 17, 2010

Four rounds for time of:

Row 500m

Rest 3 minutes

1) 1:48.1

2) 1:51.6

3) 1:53.6

4) 1:55.9

Saturday, October 16, 2010

Three rounds for 9-6-3 reps of:

135lb barbell thrusters

Muscle-ups

Completed in 3:30

Thursday, October 14, 2010

Three rounds for time of:

30, 1 pood KB swings

100 single unders

Completed in 5:15

Wednesday, October 13, 2010

"Tabata That"

Row (calories) 6

Squats 23

Pull-ups 8

Push-ups 10

Sit-ups 8

Total = 55

Monday, October 11, 2010

"Kelly"

Five rounds for time of:

Run 400m

45lb barbell thrusters, 30 reps

30 reps, jump and touch

Completed in 25:00

Friday, October 8, 2010

Three rounds for 15-12-9 reps of:

115lb thruster

45lb weighted pull-ups

Completed in 8:30

Wednesday, October 6, 2010

"The Seven"

Seven rounds of:

7 HSPUs

115lb thruster, 7 reps

7 KTEs

245lb deadlift, 7 reps

7 burpees

7 KB swings, 1 pood

7 pull-ups

Completed in 37:28

Wednesday, September 29, 2010

5 rounds for time of:

Row 250m

135lb front squat, 10 reps

15 GHD sit-ups

20 box jumps

Completed in 27:45

Sunday, September 26, 2010

Overhead Squat

3-3-3-3-3

95-115-115-115-115

Saturday, September 25, 2010

"Linda"

10-9-8-7-6-5-4-3-2-1 of

1.5x bodyweight deadlift (used a trap bar)

Bodyweight bench

.75x bodyweight squat clean

Completed in 19:55

Friday, September 24, 2010

Split Jerk

1-1-1-1-1-1-1

135-155-185-195-205(fail)-205(PR)-210(fail)

Wednesday, September 22, 2010

AMRAP in 20 minutes of:

95lb thruster, 5 reps

95lb hang power clean, 7 reps

95lb SDHP, 10 reps

Completed: 7 rounds plus 5 thrusters

Saturday, September 18, 2010

3x5 Deadlift (225lbs)

With a 45lb bar, 21-15-9

turkish get up, alternating arms

snatch balance

DNF

Friday, September 17, 2010

3x5 Bench (155lbs)

21-18-15-12-9-6-3

SDHP, 75lbs

Push Jerk, 75lbs

Completed in 10:17

Wednesday, September 15, 2010

3x5 squat (225lbs)

For Time:

21-18-15-12-9-6-3

Strict pull-ups

HSPUs

Completed in 16:32

Saturday, September 11, 2010

"Test 3"

Tabata Squats (23)

Max reps of MUs in 4 minutes (33)

Friday, September 10, 2010

5 Rounds for time of:

50 jump and touch (high as possible)

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Completed in 23:54

Thursday, September 9, 2010

400m walking lunge (382 steps)

Completed in 10:20

Wednesday, September 8, 2010

30-25-20-15-10 reps of:

Burpees

Box Jumps, 24"

Toes to Bar

Completed in 19:37

Sunday, September 5, 2010

Three Rounds for time of:

5 weighted pull-ups

21 ring dips

50 squats

Saturday, September 4, 2010

20 minute AMRAP of:

2 MUs

4 HSPUs

8 KB swings, 1 pood

Completed 19 rounds

Friday, September 3, 2010

15 Rounds for distance of:

sprint 20 seconds

rest 40 seconds

Total .98 miles

Wednesday, September 1, 2010

Weighted Pull-Ups

1-1-1-1-1-1-1

50-60-70-80-90(fail)-90-90(fail)

Saturday, August 28, 2010

"Annie"

50-40-30-20-10

Double unders (subbed double amount of single unders)

Sit-Ups

Wednesday, August 25, 2010

"Coe"

10 Rounds for time of:

95lb thruster, 10 reps

10 ring push-ups

Thursday, August 19, 2010

3 rounds for time of:

10 reps, 95lb ground to overhead

200 yard shuttle, 50 yard stops

6:21

Wednesday, August 18, 2010

AMRAP in 20 mins of:

185lb back squat, 7 reps

45lb dumbbell OH walking lunge, 10 steps (right arm)

7 Burpees

45lb dumbbell OH walking lunge, 10 steps (left arm)

Five rounds plus five OH lunges (left arm)

Tuesday, August 17, 2010

Five rounds for time of:

5 MUs

115lb OHS, 10 reps

15 toes to bar

20 GHD sit ups

Monday, August 16, 2010

Three rounds for time of:

Row 500m

30 box jumps, 24"

25 back extensions

205lb deadlift, 20 reps

Saturday, August 14, 2010

Snatch, 1 rep (115lbs)

Clean and Jerk, 1 rep (185lbs)

AMRAP in 10 minutes of:

55kg squat clean, 10 reps

20 pull-ups (should've been 12)

48 single unders (should've been 24 doubles)

Two rounds plus 20 pull-ups

Friday, August 13, 2010

Cosgrove Evil 8 Complex

6,5,4,3,2,1 with 90 secs rest in between rounds. Done with 95lbs on the bar.

Deadlift

Romanian Deadlift

Bent Over Row

Power Clean

Front Squat

Push Press

Back Squat

Good Morning

Thursday, August 12, 2010

5 Rounds for Time of:

115lb squat clean thruster, 5 reps

10 chest to bar pull-ups

Completed in 7:27

Wednesday, August 11, 2010

6 Rounds for Time of:

Run 400m

25 Burpees

Completed in 18:58

Sunday, August 8, 2010

For Time:

Run 5km

Completed in 23:22

Saturday, August 7, 2010

"Roy"

Five rounds for time of:

225lb Deadlift, 15 reps

20 box jumps, 24" box

25 pull-ups

Completed in 24:10

Friday, August 6, 2010

"Angie"

For Time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Completed in: 14:12

Thursday, August 5, 2010

"Crossfit Total"

Squat: 335

Press: 155

Deadlift: 350

Total: 840

Sunday, August 1, 2010

AMRAP in 7 mins of:

275lb deadlift, 7 reps

20 meter sprint

14, 1-legged squats

21 vertical jumps

20 meter sprint

2 rounds plus 4 deadlifts

Seven rounds for time :

185lb power clean, 3 reps

4 ring HSPUs

Completed in 10:40

Friday, July 30, 2010

For Time:

Run 1,200m

63 KB swings (1 pood)

36 Pull-ups

Run 800m

42 KB swings

24 Pull-ups

Run 400m

21 KB swings

12 Pull-ups

Completed in 17:53

Thursday, July 29, 2010

"Amanda"

9-7-5

MU

95lb squat snatch

Completed in 8:39

Wednesday, July 28, 2010

Deadlift 1-10-1-20-1-30

315-245-335-185-350-135

Sunday, July 25, 2010

Squat

45x5x2

95x5x1

135x3x1

185x2x1

275x5x2

250x5x1

For 20 minutes:

Run 400m

Rest for the exact time of the previous run

Covered 4,800m

Friday, July 23, 2010

"Joshie"

Three rounds for time of:

40lb dumbbell snatch, 21 reps, right arm

21 L pull-ups

40 dumbbell snatch, 21 reps, left arm

21 L pull-ups

Completed in 22:25

Thursday, July 22, 2010

Five rounds for time of:

115lb thrusters, 15 reps

Run 400m

Completed in 22:14

Wednesday, July 21, 2010

"Johnson"

AMRAP in 20 minutes of:

245lb deadlift, 9 reps

8 MUs

135lb squat clean, 9 reps

Completed 3 rounds plus 8 MUs

Friday, July 16, 2010

Walking lunge, 100ft

21 pull-ups

21 sit-ups

Walking lunge, 100ft

18 pull-ups

18 sit-ups

Walking lunge, 100ft

15 pull-ups

15 sit-ups

Walking lunge, 100ft

12 pull-ups

12 sit-ups

Walking lunge, 100ft

9 pull-ups

9 sit-ups

Walking lunge, 100ft

6 pull-ups

6 sit-ups

Completed in 12:15

Thursday, July 15, 2010

For time:

225lb back squat, 20 reps

40 Toes to bar

60 KB swings, 1 pood

Completed in 9:05

Wednesday, July 14, 2010

"Luce"

Three rounds for time of:

Run 1km

10 Muscle-ups

100 squats

Completed in 25:47

Saturday, July 10, 2010

As Many Rounds As Possible in 15 minutes of:

45lb dumbbell push jerk, 5 reps

30" box jumps, 7 reps

16 rounds

Friday, July 9, 2010

Ten rounds for time of:

10 pull-ups

10 dips

10 sit-ups

10 squats

Completed in 13:19

Thursday, July 8, 2010

Clean (squat)

3-3-3-3-3

135-155-175-185-200 (failed)

Wednesday, July 7, 2010

Five rounds for time of:

135lb barbell overhead walk, 40 meters

30, 20lb dumbbell thrusters

75lb dumbbell farmers walk

Completed in 28:18

Friday, July 2, 2010

Five rounds for time and load of:

Deadlift, 5 reps (275lbs)

5 ring handstand push-ups

Completed in 9:40

Sunday, June 27th, 2010

Five rounds for time of:

110 single unders

30 vertical jumps

20 kettlebell swings, 1 pood

Completed in 15:05

Friday, June 25, 2010

"Cindy"

AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

27 rounds

Thursday, June 24, 2010

Five rounds of:

45lb barbell overhead lunges, 50 feet

21 burpees

Completed in: 14:12

Wednesday, June 23, 2010

OHS

1-1-1-1-1-1-1

115-125-135-155-165 (no lift)-165 (no lift)- 165 (no lift)

Sunday, June 20, 2010

10 Rounds of:

Run 100m

Rest 90 seconds

1. 16.17

2. 19.10

3. 17.90

4. 19.10

5. 18.60

6. 18.80

7. 19.90

8. 19.60

9. 20.0

10. 22.8

Saturday, June 19, 2010

Three rounds for time of:

10 muscle-ups

10 vertical jumps

20 one legged squats, alternating

Handstand walk, 20 yards

Completed in 16:17

Friday, June 18, 2010

For time:

Row 2k

50 thrusters, 45lb bar

Row 1k

35 thrusters

Row 500m

20 thrusters

Completed in 24:37

Thursday, June 17, 2010

For time:

Row 500m

30 reps, bodyweight bench

Row 1,000m

20 reps, bodyweight bench

Row 2,000m

10 reps, bodyweight bench

Completed in 25:10

Wednesday, June 16, 2010

"Elizabeth"

21-15-9 of:

135lb clean

ring dips

Completed in 7:49

Sunday, June 13, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

100x5x3

Dips

10x5 (last two weighted at 10 and 15lbs)

Clean

45x5x1

55x3x1

65x2x1

170x3x5

Saturday, June 12, 2010

WOD

Kettlebell Complex

5 snatches per hand

5 clean and jerks per hand

10 front squats

5 reverse lunges per leg

10 high pulls

5 one arm rows per arm

10 swings

Completed in 2:05

Friday, June 11th, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

95x5x3

Bench

45x5x2

65x5x1

85x3x1

105x2x1

210x5x3

Deadlift

135x5x1

155x3x1

185x2x1

290x5x1

Thursday, June 10, 2010

WOD

Six rounds for time of:

400m Run

25 Burpees

Completed in 18:53

Wednesday, June 9, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

90x5x3

Pull-ups

5x3

Power Clean

45x5x1

55x3x1

65x2x1

165x3x5

Sunday, June 6, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

80x5x3

Bench

45x5x2

65x5x1

85x3x1

105x2x1

205x5x3

Deadlift

135x5x1

155x3x1

185x2x1

285x5x1

Friday, June 4, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

75x5x3

Pull-ups

10x5

Power Clean

45x5x1

55x3x1

65x2x1

160x3x5

Thursday, June 3, 2010

WOD

21-15-9

HSPU

Ring Dips

Push-ups

Completed in 10:17

Wednesday, June 2, 2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

70x5x3

Bench

45x5x2

65x5x1

85x3x1

105x2x1

200x5x3

Deadlift

135x5x1

155x3x1

185x2x1

280x5x1

Sunday, May 30,2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

65x5x3

Press

45x5x1

55x3x1

65x2x1

145x5x1 (Did not complete reps for second round)

Power Clean

45x5x1

55x3x1

65x2x1

155x3x5

Saturday, May 29, 2010

WOD

Three rounds for time of:

400m run

21 KB swings

12 pull-ups

Completed in 8:35

Friday, May 28, 2010

Starting Strength:

Squat/ OHS

45x5x2

95x5x1

135x3x1

185x2x1

60x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

195x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

275x5x1

Thursday, May 27, 2010

WOD

Three rounds for time of:

60 sec L-sit

45lb Good mornings, 30 reps

60 Ab mat sit-ups

25lb back extensions, 30 reps

Completed in 23:01

Wednesday, May 26, 2010

Starting Strength

Squat/OHS:

45x5x2

95x5x1

135x3x1

185x2x1

55x5x3

Press:

45x5x1

55x3x1

65x2x1

140x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

150x3x5

Friday, May 21, 2010

Starting Strength

Squat/OHS:

45x5x2

95x5x1

135x3x1

185x2x1

50x5x3

Bench Press:

45x5x2

65x5x1

85x3x1

105x2x1

190x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

270x5x1

Thursday, May 20, 2010

WOD

5 Rounds for time of:

Run 400m

25 GHD Sit-ups

25 Back Extensions

17:41

Wednesday, May 19, 2010

Starting Strength

Squat/OHS:

45x5x2

95x5x1

135x3x1

185x2x1

45x5x3 OHS

Press:

45x5x1

55x3x1

65x2x1

135x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

145x3x5

Sunday, May 16, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

300x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

185x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

265x5x1

Saturday, May 15, 2010

WOD

For time:

70 Burpees

60 Sit-ups

50 KB Swings (1 pood)

40 Pull-ups

30 HSPUs

Completed in 15:39

Friday, May 14, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

295x5x3

Press:

45x5x1

55x3x1

65x2x1

125x5x3

Power Clean:

140x3x5

Thursday, May 13, 2010

WOD

For time:

Run 400m

5 Ring Dips

10 Push-ups

Run 400m

10 Ring Dips

20 Push-ups

Run 400m

15 Ring Dips

30 Push-ups

Completed in 7:21

Wednesday, May 12, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

290x5x3

Press:

45x5x1

55x3x1

65x2x1

125x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

135x3x5

Monday, May 10, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

285x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

180x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

260x5x1

Saturday, May 8, 2010

WOD

Row 500m

21-15-9 of:

1 pood KB swings

GHD sit-ups

Row 500

Time of 8:28

Friday, May 7, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

280x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

175x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

255x5x1

Thursday, May 6, 2010

WOD

Tabatas of:

Running

Sit-ups

Wednesday, May 5, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

275x5x3

Press:

45x5x1

55x3x1

65x2x1

120x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

130x3x5

Sunday, May 2, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

270x5x3

Bench Press:

45x5x2

65x5x1

85x3x1

105x2x1

170x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

250x5x1

Saturday, May 1, 2010

WOD

5 Rounds for time of:

45lb Olympic bar overhead walk, 50 feet

21 burpees

Completed in 11:53

Friday, April 30, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

265x5x3

Press:

45x5x1

55x3x1

65x2x1

115x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

125x3x5

Thursday, April 29th, 2010

WOD

10-9-8-7-6-5-4-3-2-1 of:

chest-to-bar pull-ups

30" box jumps

GHD sit-ups

Completed in 11:16

Monday, April 26, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

255x5x3

Press:

45x5x1

55x3x1

65x2x1

110x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

120x3x5

Wednesday, April 28, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

260x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

165x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

245x5x1

Saturday, April 24, 2010

WOD

AMRAP in 8 minutes of:

4 HSPUs

8, 1 pood KB swings

12 GHD Sit-ups

Rounds: 8

Friday, April 23, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

250x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

160x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

240x5x1

Thursday, April 22, 2010

WOD

5 Rounds for time of:

10 Ring Dips

10 Pull-ups

Run 200m

Completed in: 9:15

Wednesday, April 21, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

245x5x3

Press:

45x5x1

55x3x1

65x2x1

105x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

115x3x5

Monday, April 19, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

240x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

155x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

235x5x1

Saturday, April 17, 2010

WOD

For time:

15 Power Snatches, 95lbs

30 Box Jumps, 24" box

10 Power Snatches

20 Box Jumps

5 Power Snatches

10 Box Jumps

6:24

Friday, April 16, 2010

Starting Strength

Squat:

45x5x2

95x5x2

135x3x1

185x2x1

235x5x3

Press:

45x5x1

55x3x1

65x2x1

100x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

110x3x5

Thursday, April 15, 2010

WOD

10 Rounds of:

Row 1 Minute

Rest 1 Minute

1 HSPU penalty for every 5 meters under 3,000

1) 293

2) 290

3) 279

4) 272

5) 265

6) 264

7) 261

8) 258

9) 259

10) 255

Total = 2,696 therefore a 61 HSPU penalty

Wednesday, April 14, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

230x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

150x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

230x5x1

Sunday, April 11, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

225x5x3

Press:

45x5x1

55x3x1

65x2x1

95x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

105x3x5

Saturday, April 10, 2010

WOD

Weighted Pull-ups

1-1-1-1-1-1-1

50-50-50-50-50-50-50

Skill Practice: Snatch Balance

Friday, April 9, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

220x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

145x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

225x5x3

Thursday, April 8, 2010

WOD

Cash in:

10 DUs

5 rounds for time of:

10 push-ups

10 ring dips

10 GHDs

17:57

Wednesday, April 7, 2010

Starting Strength

Squat

45x5x2
95x5x1
135x3x1
185x2x1
210x5x3

Press

45x4x1
55x3x1
65x2x1
90x5x3

Power Clean

45x5x1
55x3x1
65x2x1
100x5x3

Sunday, April 4, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

210x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

140x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

220x5x3

Saturday, April 3, 2010

WOD

AMRAP in 15 mins of:

3 HSPUs

5 Strict Pull-ups

7 KTEs

Completed 11rounds plus 5 pull-ups

Friday, April 2, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

205x5x3

Press

45x5x2

55x3x1

65x2x1

85x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

95x5x3

Thursday, April 1, 2010

WOD

Cash In:

5, 95lb OHS

Run 400m

5 ring dips

Run 400m

10 ring dips

Run 400m

15 ring dips

Cash Out:

5, 95lb OHS

Completed in 8:22

Wednesday, March 31, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

200x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

135x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

215x5x3

Ontario Sectional

This weekend I competed in the Ontario Sectional. Here are my times/rounds for the workout in this sectional.

WOD 1:

3k row- 12:01

WOD 2:

3 rounds for time of

10 95lb OHS

10 burpees

6:03

WOD 3:

AMRAP in 12mins of

5 deadlifts at 235lbs

10 pull-ups

5 ring dips

7 rounds plus 10 pullups

WOD 4:

2 rounds of

50 Double Unders

40 Box Jumps

30 KTE

20 wall balls (taken out because the balls were breaking)

10 snatches (135lbs)

5 muscle-ups

canister run (2 canisters weighing 45lbs each)

21 double unders

Back extensions, KTE, and OHS

Today's was and AMRAP in 20mins of:

15 Back extensions

15 KTE

95 lb overhead squat, 15 reps

Completed 3 rounds + 5 OHS

Arnold Classic

The WOD I did today was similar to one of the WODs at the Arnold Classic Sectional.

5 Rounds for time:

225lb deadlift, 7 reps

11 burpees

*I didn't use a 30lb vest as they had to*

Completed in 5:28

Sprints and Thrusters

Today's WOD was:

AMRAp 20 mins

400m run

20 lb medicine ball throws, 40 reps (subbed in 45lb thrusters)

3 rounds plus 20 thrusters

Double Unders, L Pullups, Squat Cleans

Today's WOD was

Three rounds for time:

30 Double Unders (subbed 60 singles)

25 L-pull-ups

20 50lb dumbbell squat cleans (subbed 35lb dumbbells)

Completed in 19:54

Deads and Push-ups

Today's WOD was:

10 rounds for time:

15 135lb Deadlifts

15 Push-ups

Completed in: 12:47

"Helen"

Yesterday's WOD was "Helen".

Three rounds for time:

Run 400 meters

21, 1 1/2 pood Kettlebell swings (subbed in 1 pood)

12 Pull-ups

Completed in: 8:40

Muscle Ups and Back Squat

Today's WOD was:

5 MUs

15 Squats (95lbs)

10 MUs

30 Squats

15 MUs

45 Squats

10 MUs

30 Squats

5 MUs

15 Squats

Completed in: 12:30

21-15-9 Deads and OHS

Yesterday's WOD was:

21-15-9 of

225lb Deadlift

135lb Overhead Squat (subbed down to 95lb)

Completed in: 11:22

Heavy 3 Shoulder Presses

Today's WOD was:

3-3-3-3-3

Shoulder Press

My numbers were:

115-125-130-135-135

War Frank

Today's WOD was "War Frank"

3 rounds for time of:

25 muscle-ups

100 squats

35 GHD sit-ups

Completed in 24:09

Squats, Push-ups, Pull-ups, Sit-ups

The WOD yesterday was:

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Completed in 19:43

OHS, FS, BS

Todays WOD was

Overhead squat 1-1-1-1-1

Front squat 1-1-1-1-1

Back squat 1-1-1-1-1

My numbers were

Overhead squat 95-105-110-115-120

Front squat 205-215-225-235-240

Wall Balls, Rope Climbs, Runs

Today's WOD was:

5 rounds of:

1 minute of wall balls (subbed in 45lb thrusters)

1 minute of rope ascents (subbed in towel pull-ups)

400m

Rest for remainder of 6 mins

My numbers were:

Thrusters: 30-32-30-30-28

Towel Pull-ups: 15-14-13-15-15

CFT

Yesterday's WOD was the CFT.

Squat- 315

Press- 145

Deadlift- 315

Total- 775

Run 5k

The WOD today was to Run 5K.

My time was 26:13

Garrett

Today's WOD was Garrett. It consists of:

Three rounds for time of:
75 Squats
25 Ring handstand push-ups (subbed normal handstand push-ups)
25 L-pull-ups

I completed it in 13:58

Thrusters and Pull-ups

Friday's WOD was:

5 Rounds of max reps

2/3 bodyweight thrusters (95lbs for me)

Pull-ups

My numbers were:

Thrusters 15-10-10-10-10

Pull-ups 20-17-15-15-15

Linda

Today's workout was Linda. Here are the weights I used:

10-9-8-7-6-5-4-3-2-1

Deadlift (225)

Bench (145)

Clean (115)

Time: 18:34

Tabata That!

The WOD for today was Tabata That!

Here are my numbers for the WOD. (on a second look it appears I mixed up the order)

Row: 7-7-7-7-6-6-6-5

Pull-ups: 9-11-9-8-7-9-8-8

Push-ups: 34-25-24-15-12-14-14-14

Sit-ups: 18-15-14-14-14-14-12-12

Squats: 22-22-22-22-22-22-22-22

15-10-5

The workout I did today was:

3 rounds of:

15 squat cleans 135lbs

10 burpees

5 muscle ups

14:41

Games AMRAP

The workout today was:

AMRAP 8 mins of:

4 handstand push-ups

8 2 pood kettlebell swings (only had a 40lb kb so I subbed that in)

12 GHD sit-ups

I did 6 rounds plus 8 GHD sit-ups

Max Snatch

The WOD today was:

Max Snatch with a 10:00 time limit.

My reps were: 115-120-125-130-135

Rows, Cleans, Thrusters

The WOD yesterday was:

5 rounds for time of:

Row 500m

12 135lb power cleans

15 95lb thrusters

I completed it as Rx'd in 35:32

Heavy 2 Back Squats

The WOD for today was:

2-2-2-2-2-2-2-2-2

Back squat with 60 seconds of rest in between.

My numbers:

255-260-260-260-260-260-260-260-260-260

Thrusters, Muscle-ups, and sprints

Today's workout was:

Five rounds for time of:
155 pound Thruster, 5 reps (I scaled to 115lbs)

5 Muscle-ups
Run 400m

Completed in 19:04.

Barbara (Kind of)

Here is my time for the condensed version of Barbara I did today.

It was 3 rounds for time of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Completed with no rest in: 10:13

Angie

Here is my time for "Angie" which was done on Thursday.

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Completed in 15:33