Saturday, June 28, 2014

June 28th, 2014

WOD

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

1. 9 @ 205 (not RX)
2. 9 @ 135 (not RX)

3. 9 @ 275 (not RX)

Friday, June 20, 2014

June 20th, 2014

Dumbbell Thrusters, Burpees, and AbMat Sit-ups (not for time - I am on vacation :) )
3 x max reps ring pull-ups (8 - 6 - 6)

Thursday, June 12, 2014

June 12th, 2013

WOD:

‘Tabata something Else’
32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):
- pull-ups
- push-ups
- sit-ups
- squats

Score is total of reps from all 32 intervals.

Score - 290

WOW!  I suck at this right now!
Pull-up: 11-10-8-7-6-6-6-6=60
Push-up: 10-10-10-9-6-6-5-6=62
Sit-up: 10-10-9-8-8-8-8-8=69

Air squat: 14-12-12-12-12-12-12-13

Tuesday, June 10, 2014

June 10th, 2014

WOD

1. Work up to 1 RM Snatch (full)
2. Work up to 1 RM Hang Snatch
3. DE Push/Upper – Press 10 x 3 at 60% + bands (purple) with 1 minute rest between sets


1. 175 lbs.
2. 175 lbs.
3. 105#s/60% plus purple bands (second hole up)



Sunday, June 8, 2014

June 8th, 2014

WOD

1. Every 1 min for 7 mins:
6 Chest-to-bar Pull-ups

2. AMRAP:
25 Wall Balls (unbroken) in less than a minute
Rest the nest two full minutes
*Continue until you do not finish in under a minute

1. Complete

2. 3 rounds unbroken (broke the 4th round)

Saturday, June 7, 2014

June 7th, 2014

WOD

1. Randy :
75 Power Snatches, 75 lbs
2. Work up to a heavy Hang Power Snatch


1. 4 mins 31 secs

2. 125 lbs.

Friday, June 6, 2014

June 6th, 2014

WOD

1. Work up to 1 RM Split Jerk
4. DE Squat – Back squat 10 x 3 at 55% + bands (red) with 1 minute rest between sets
3. 3 x 10 strict pull-ups with weight
4. 3 x 10 reps of Glute Ham Raises

1. 225 lbs.
2. 175#s/55% plus red bands
3. 26#s x 9, 6, 4

4. 9, 6, 4"

Tuesday, June 3, 2014

June 3rd, 2014

WOD

1. Work up to 1RM Front Squat
2. DE Upper – Push Jerk 12 x 2 at 50-60% + bands (red) with 1 minute rest between sets
3.  Work up to 1 RM weighted Pull-up
4. Rings Dips, kipping max reps x 3. Rest as needed between sets
5. 3 x 5 of Good mornings


1. 285 x 1
2. 105 x 12 x 2 (50% plus red bands)
3. 90 lbs.
4. 20, 14, 11

5. 3 x 5 x 145#s

Sunday, June 1, 2014

June 1st, 2014

WOD

1. 12 rounds of:
6 Chest to bar Pull-ups - Unbroken
6 OHS with 95 Lbs. Unbroken
(in under a minute)


1. 4 rounds UB
rested 2 minutes
4 rounds UB
rested 3 minutes
2 rounds UB
rested 1 minute

2 more rounds UB

Saturday, May 31, 2014

May 31st, 2014

“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)


Time - 17:37

Friday, May 30, 2014

May 30th, 2014

WOD

1. Work up to 1 RM Bench
2. Work up to Max height Box Jump
3. Box Jumps @ 90% of height of #2
    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)
4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets
5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets
6. 3 x 15 strict pull-ups
7. 3 x 10 reps of Back extensions


1. 285
2. 44.25"
3. 2.2.2 @ 41"
4. 175 x 12 x 2. Plus red band.
5. ***skipped***
6. 15, 10, 8
7.  1x10

Tuesday, May 27, 2014

May 27th, 2014

WOD

1. Work up to 1RM Squat Clean
2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets
3.  Pendley Row, 3 x 5
4. Rings Dips, strict. Max reps x 3
5. Toes to bar 1 x max reps
6. 3 rounds of 
1 minute max reps box jump/steps-ups
2 minute rest


1. 325 x 1
2. 115 x 9 x 3 explosive (plus red bands)
3. 3 x 5 x 205#s
4. 13, 13, 9
5. 22, 21, 22

Sunday, May 25, 2014

May 25th, 2014

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


15 rounds


Friday, May 23, 2014

May 23rd, 2014

WOD

1. Work up to 1 RM Push Press
2. Work up to Max height Box Jump
3. Box Jumps @ 90% of height of #2
    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)
4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets
5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets
6. 3 x 10 reps of Back extensions


1.215
2. 42.5”
3. 2.2.2 @ 38”
4. 165 x 12 x 2. Plus red band.
5. 105 x 9 x 3.  Plus red band.
6.  3x10

Wednesday, May 21, 2014

May 21st, 2014

WOD

5 rounds, each round for time, of:
30 Double Unders
15 Power Snatches, 75 lbs
Resting 4 mins between each round.

1. 7 mins 15 secs |

(1 min 9 secs), (1 min 19 secs), (1 min 45 secs), (1 min 35 secs), and (1 min 27 secs) 

Tuesday, May 20, 2014

May 20th, 2014

WOD

1. Work up to 1RM Back squat
2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets
3. Work up to a 5 RM chin pull-up
4. Work up to a max set of 5 reps of weighted dips
5. 3 x 5 of good mornings


1. 325 x 1
2. 105 x 9 x 3 explosive (plus red bands)
3. 58 lbs. x 5
4. 49 lbs. X 5
5. 135 x 3 x 5

Sunday, May 18, 2014

May 18th, 2014

WOD

1. 100m row for time:
2. ‘Tabata This’
Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.


1. 0:17.7
2. 8+11+4+5+8=36
Blew up on pull-ups
8,7,7,7,5,5,5,4

Saturday, May 17, 2014

May 17th, 2014

WOD

1. Work up to 1 RM Press
2. DE Squat – front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets
3. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets
4. 1 set each, rest as needed:
Max butter fly pull-ups
Max Chest to bar pull-ups
Max kipping pull-ups
5. 3 x 5 Glute ham raises


1. 175
2. 165 x 12 x 2. Plus purple band.
3. 105 x 9 x 3.  Plus purple band.
4. 12, 8, 8
4.15
10
15

5. 5. 5, 3

Thursday, May 15, 2014

May 15th, 2014

WOD

Row 250 m for time

Rest 4 minutes

Row 500 m for time

Rest 4 minutes

Row 250 m for time

Rest 4 minutes

Row 500 m for time


250m times: 0:46, 0:46


500m times: 1:32, 1:36

Wednesday, May 14, 2014

May 14th, 2014

WOD

1. Work up to 3 RM Dead lift
2. DE Upper – Push Press 19 x 3 at 50-60% + bands (purple) with 1 minute rest between sets
3. Work up to a 5 RM weighted pull-up
4. 3 sets of max unbroken kipping Ring dips, rest as needed
5. 3 x 10 back extensions
6. 3 sets of:
- 1 minute of farmers carry step-up for max reps
- 2 minute rest


1. 405 lbs. x 3
2. 105 x 9 x 3 explosive
3. 53 lbs. x 5
4. 15, 12, 10
5. Complete
6. 18, 18, 20 with 15@ plate in each hand

Tuesday, May 13, 2014

May 13, 2014

Rest Day

Crashed when I got home from work.

Took an extra rest day this week

Sunday, May 11, 2014

May 11th, 2014

WOD


1. 7 minute EMOM
7 Chest to bar pull-ups

2. 10 minute row for meters at 80% to 90%


1.    Complete.  Sets 6 & 7 were out of cadence, but I did not come off the bar.
2.   2340 meters

Saturday, May 10, 2014

May 10th, 2014

WOD


1. 20 minute EMOM (2-3 HSPUs)
2.5 minute EMOM
30 double-unders
30 seconds rest


1.    2,3,2,3,2,3,2,3,2,2,2,2,2,2,2,2,1,1,1,1
2.   Complete

Friday, May 9, 2014

May 9th, 2041

WOD


1. Work up to 1 RM Split jerk
2. DE Squat – back squat 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets
3. 2. DE Pull – Deadlift 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets
4. 3 x 10 to 12 Strict pull-ups
5. 3 x 5 Glue ham raises


1. 215 lbs.
2. 205 x 12 x 2. Pause 2 seconds, 2 explosive.  Plus purple and red band.
3. 225 x 12 x 2.  Plus purple and red band.
4. 12, 8, 8

5. 5, 5, 5 with purple band

Wednesday, May 7, 2014

May 7th, 2014

WOD

3 rounds of:
30 Burpees for time
4 minute rest

*Eventaully goal is 30 to 32 burpees under 2 minutes for 4 rounds.

2:09, 2:05, 2:09

Tuesday, May 6, 2014

May 6th, 2014

Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive up) with a false grip
3 x 3 pistols

1. Work up to 3 RM Front squat
2. DE Upper - Press 12 x 3 at 50-60% + bands (red + purple) with 1 minute rest between sets
3. Pendley row, 3 X 5 heavy
4. 3 x 5 barbell walking lunges
5. Barbell good mornings 3 x 5
6. 3 x 10 strict  Ring dips
7. 2 x 100 one-armed Farmers Walks


1. 245 lbs. x 3
2. 105 x 12 x 3 explosive
3. 185 lbs. x 3 x 5
4. 3 x 5 x 95
5. 95, 95, 95


6. 10, 10, 7

Sunday, May 4, 2014

May 4th, 2014

WOD

Warm-up
20 second HS holds against the wall
Single kb bent rows
Air squats

1. 3 rep clean drill
2. Work up to a 1 RM Power Clean
3. 17 minute AMRAP
10 Power cleans w/135#s
20 double-unders
5/5 Step-ups, 20" box, with a 15# plate overhead. Alternating legs


1. 165
2. 235

3. 6 + 10 power cleans

Saturday, May 3, 2014

May 3rd, 2014

WOD

1. EOMOM
Odd Minute: 12 Wall ball shots w/20#s
Even Minnute: 12 Toes to bar


1. Walls balls unbroken
Toes to bar went 12 reps the first 3-4 rounds, then 7/2 for one round and then 8 reps the rest.

Friday, May 2, 2014

May 2nd, 2014

WOD

1. Work up to a 5 RM Push Press
2. 3 second pause back squats: 12 x 2 with 65% (205 #s) + red bands
3. DE Pulls: Deadlifts 12 x 2, 50% + red bands
4. 3 x 10 chin-ups
5. 3 x 8 kettle bell presses
6. GHR x 3 x 5

1. 5 x 185 lbs.
2. 205#s 12 x 2 + red bands
3. 225#s + red bands 12 x 2
4. 10, 10, 8

5. with 35#s
6. 5, 6 w/purple band, 5 w/purple band.

Wednesday, April 30, 2014

April 30th, 2014

Wod

Burpees intervals 

1 minute of burpees for reps (goal/stop at 20 reps)
3 minute rest
Repeat until you don't get 20 reps under a minute

Missed by 1 rep on 4th round

Tuesday, April 29, 2014

April 29th, 2014

WOD

Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive up) with a false grip
3 x 3 pistols

1. Work up to 3 RM OHS
2. DE Upper/Press - Strict Press 12 x 3 at 50-60% + bands with 1 minute rest between sets
3. Work up to 3 RM chin-up
4. 3 x 5 elevated rear foot split squats
5. 3 x 10 to 15 Ring push-ups
6. 2 x 100 one-armed Farmers Walks


1. 165 lbs. x 3
2. 95 x 12 x 3 explosive
3. 70 lbs. x 3
4. 3 x 5 x 65?
5. 15, 12, 10
6. 70# KB 2 x 100 each side.

Sunday, April 27, 2014

April 27th, 2014

WOD

1. Interval

3 sets:

1st minute: 12 Thrusters w/95#s
2nd minute: 6 C2Bs in first 30 seconds, 6 C2Bs 2nd 30 seconds
3rd minute: 30 double unders
4th minute: rest

2. Interval

3 sets:

10 Power snatches w/75#s
10 Box jumps

2 minute rest

Saturday, April 26, 2014

April 26th, 2014

20 Minutes continuous sled pull with 105#xs (empty sled)

Friday, April 25, 2014

April 25th, 2014

WOD

1. Work up to a 5 RM Press
2. Pause back squats: 12 x 2 with 65% (205 #s) @ 32X1
3. DE Pulls: Deadlifts 12 x 2, 50% + purple bands
4. 5 x 10 ring rows

1. 5 x 155 lbs.
2. 205#s 12 x 2
3. 225#s + purple bands 12 x 2

4. 10, 10, 8, 8, 8 (4 standard, 4 false grip)

Wednesday, April 23, 2014

April 23rd, 2014

Row for 30 minutes

(rowed about 7K)

Tuesday, April 22, 2014

April 22nd, 2014

WOD

Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive up)
3 x 3 pistols

1. Work up to 3 RM back squat
2. Work up to 1 RM pull-up
3. DE Upper/Press - Strict Press 12 x 3 at 50% (85#s) with 1 minute rest between sets
4. 3 x 12 Back/hip extension
5. 2 x 100 one-armed Farmers Walks


1. 285 lbs. x 3
2. 80 lbs. x 1
3. 85 x 12 x 3 explosive
4. 12, 12, 10

5. 70# KB 2 x 100 each side.

Sunday, April 20, 2014

April 20th, 2014

20 Minutes continuous sled pull with 105#xs (empty sled)

Saturday, April 19, 2014

April 19th, 2014

1. Worked up to a heavy-ish full snatch
155

2. Worked up to a heavy power snatch
165

3. ‘Grace’
 For time:
30 Clean and jerks w/135 lbs.

4. Three sets of:

Max unbroken thrusters w/95#s
Max unbroken butterfly pull-ups, chest to bar pull-ups and then kipping pull-ups (switching movements each set)
Rest as needed between exercises

5. 200m Farmers carry with 50#+ handles

1. 155 #s
2. 165 #s
3. 4:27
4. thrusters 12, 12, 12
Butterflys pull-ups: 15
Chest to bar: 10

Kipping: 15
5. Had to put them down about 2/3 of the way

Hip still sore.  Need to go get some work down on it this week

Friday, April 18, 2014

April 18th, 2014

WOD

Warm-up:
Included 3 x 3 pistols
Windmills 5 x 20 #s each side
3 x 3 HSPUs

WOD:

12 AMRAP
Row 20 Cals
10 Push-ups


Score 7 rounds + 8 cals

Still a little stiff in back, hip and neck.  Stayed with light loads and just moved a little bit.

Wednesday, April 16, 2014

April 16th to April 17th, 2014

I got in a small car accident today.  I was hit from the rear (again), but at a smaller velocity than last year.  I took 4-16 and 4-17 off.  Sore.  I hope this is not as bad as last year.

Tuesday, April 15, 2014

April 15th, 2014

Warmup 3x3 HSPUs 3x3 pistols
3 rm dl 395
15x95, 15x105, 10x115 OHS
5x5 weighted pull-ups
12.10.8.6.6 strict ring dips
3 rnds NFT of 25 doubleunders and 11 t2b
GHRs 2, 2x5 with smallest band

Sunday, April 13, 2014

April 13th, 2014

Pulled the sled for 20 minutes. 150#s total (including the sled.  45# plate)

Saturday, April 12, 2014

April 12th, 2014

WOD

1. Work up to 3 RM push press
2. 6 rounds of:
15 push presses UB, w/95#s
15 burpees facing and over the bar
(Goal: under 2 minutes)
4 minute rest
3. 200m Farmers walk, handles + 50#s

4.3 rounds, Not for time, off:

15 wall balls
15 boxjumps 


1.    185x3
2.   1:52, 1:50, 1:53, 1:48, 1:53, 1;52
(all rounds unbroken Push Press)
3.   Complete
4.   Complete

Friday, April 11, 2014

April 11th, 2014

WOD

1. Worked up to heavy-ish squat clean - 195#s

2. 5 sets of chin-ups for max reps

3. EMOM 10 
- Tempo Back squat 3 reps @ 42X0 with appx. 65% (185)

4. 3 rounds, Not for time, off:

20 double unders

10 toes to bar 


1. 195 #s
2. 10,8,8,7,6 (?)
3. 185#s
4. Complete

Wednesday, April 9, 2014

April 9th, 2014

WOD

5k

19:18 (PR by almost 40 seconds)

Tuesday, April 8, 2014

April 8th, 2014

WOD

Warmup
Pistols 
Pull-ups
Snatch balance
Box jumps

1. Work up to a heavy 3RM front squat for today

2. 5 X 5 bent barbell rows

3. 3x3 explosive pull-ups 

4. 14 min AMRAP 
3 clean and jerks w/135#s
3 Russian kettle bell swings
6 Toes to bar

5. 200m farmers walk


1. 235#s x 3
2. 185 x 5x5
3. Done
4. 12 rounds
5. Done with 50#s plus handles (65 or so?)

Sunday, April 6, 2014

April 6th, 2014

WOD

1. Work up to 3RM shoulder press

2. 20 minutes of sled dragging sled + 45#s/150#s total 

1. 155 x 3
2. Complete

Sunday, March 30, 2014

March 30th, 2014 - CF Open 14.5

WOD
CF OPEN 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees


Time: 20:25

Saturday, March 22, 2014

March 22nd, 2014

WOD


1. Work up to a 5 RM Deadlift

2. Do more sets with 90% of #1 x 5

3. For time:
2 rounds of:
5 Thrusters w/115#s
5 burpees over the bar
5 STO w/115
5 burpees over the bar

Rest for time equal to the time that it took complete the two rounds, then repeat


1. 385 lbs. x 5
2. 345 x 5 x 2
3. 2:44, 3:37

Friday, March 21, 2014

March 21st, 2014 CF OPEN WOD

CF Open 14.4

14 minute AMRAP:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups


185 reps (5 muscle-ups)


Things to work on:
-      Toes to bar: Did sets of 5 and started to die after 25 reps
-      Struggled with Wallballs, but might have been because of T2B battle
-  Failed on last muscle-ups (arms were DONE!). Need better kip, grip and pull strength.

Row - 2:51
T2B - 6:24
Wall balls - 8:25
Cleans - 11:29


Tuesday, March 18, 2014

March 18th, 2014

WOD

For time:
3 RFT:
12 Calorie Row
8 Lateral Burpees over Rower
Rest for the same length of time that it took to complete the 3 rounds. Repeat this sequence two more times for a total of three sets.

Monday, March 17, 2014

March 17th, 2014

WOD


Warm up: row 2K

1. 3 x 20 reps Back Squat

2. 3 Rounds of:
 - 12 to 15 reps push jerks
 - max reps strict pull-ups

3. 3 rounds, not for time:
- GHRs 5-10 reps
- 4-5 pistols, each leg


1. 20, 20, 15/5 w/175 #s
2. 12, 12, 10 w/135
12, 10, 10 pull-ups
3. 7,6,6 w/red band

4 pistols each leg

Saturday, March 15, 2014

March 15th, 2014

Warmup - 2k row

EMOM 14

Odd minutes:
- 5 wall ball shots
- 5 toes to bar
Even minutes:
- 5 power cleans with 135#s

- 2 muscle ups

Friday, March 14, 2014

March 14th, 2014 CF Open 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch



130 reps, ended right before 315 DLs

Tuesday, March 11, 2014

March 11, 2014

WOD

1. Work up to a heavy 3RM deadlift for today
2. 8 min AMRAP:
3 strict HSPUs 
6 deadlifts w/225#s
9 burpees over the bar

1. 385#s

2. 4 + 1 HSPUs (scaled to 1 abmat)

Monday, March 10, 2014

March 10, 2014

WOD

1. 5 x 5 weighted pull-ups
    5 x 15 thrusters

2. Tabata mashup 4 x each
Unbroken T2Bs
Box jumps, 24"
(Increase  rounds when you can get 4x10 UB on the T2Bs)

1. 25# 5 x 5
95# x 15


2. 10, 10, 8, 6 (I think)

Saturday, March 8, 2014

March 8th, 2014 CF Open 14.2

WORKOUT 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

85 reps