WOD:

Team WOD (performed at Level One Cert. in Puyallup)

5 stations
- Row (for 15 calories)
- Wallballs for reps
- Burpees for reps
- Knees to Elbows for reps
- Rest

Score is total reps on wallball, burpee and KTEs for all team members in 10 minutes. Rotate each time the team member on the row station hits 15 calories. Each station passes the total reps for that station to the next.

Our team got 531 (I think, math is hard at the end of a WOD!)

WOD:

Fran, modified to make it harder (? As if that was necessary)
21-15-9
Ring pull-ups
45 lb. dumbbell thrusters


Attending a Level 1 cert. this weekend. Today we did Tabata air squats (scored by lowest reps in a round + Fran. I got asked to do the modified version. It sucked, but definitely worked me in a good way. What the hell, I am not getting a two minute Fran anytime soon.

Tabata air squats - 13 reps low round (16 in highest round). I need to work on this, definitely a key to recovery within a WOD. 20 would be awesome.

WOD:

For time

30 Handstand Push-ups (modified)

40 Pull-ups

50 Kettlebell Swings, 1.5 poods

60 Sit-ups

70 Burpees

23:35

WOD:

50 Wall balls, 20 lb. ball

20 Pull-ups

40 Wall balls

16 Pull-ups

30 Wall balls

12 Pull-ups

20 Wall balls

8 Pull-ups

10 Wall balls

4 Pull-ups

15:17

WOD:

5 rounds:

- 3 Backsquats

- 20 dips

Score is load (for backsquats) and time

245-255-255-245-245 in 14:46

WOD

10 Pull-ups
1 Thruster w/115 lbs.
9 Pull-ups
2 Thrusters w/115 lbs.
8 Pull-ups
3 Thrusters w/115 lbs.
7 Pull-ups
4 Thrusters w/115 lbs.
6 Pull-ups
5 Thrusters w/115 lbs.
5 Pull-ups
6 Thrusters w/115 lbs. .
4 Pull-ups
7 Thrusters w/115 lbs.
3 Pull-ups
8 Thrusters w/115 lbs.
2 Pull-ups
9 Thrusters w/115 lbs.
1 Pull-ups
10 Thrusters w/115 lbs.

Time - 14:59

WOD

5 rounds for time of:
- 225 lb. DL, 10 reps
- 10 Box jumps, 24 inch
- 10 Toes to bar

14:43

May 18th, 2010

WOD

21-15-9 reps for time of:
- 95 lb. Power Snatch
- Pull-ups

9:24

WOD: Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My time 50:44
(about 6 minutes slower than the last time I did this one)

This WOD is one of my big time goats. Need to try to work on box jumps, knees-to-elbows, burpees (yuck) and high rep back ext. to improve.

WOD:

Snatch Balance

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

95-135-155-165-175(F)-175(F)-170 (F) lbs.


Really was feeling drained after the last 2 workouts and I probably should have stayed at 165 lbs and practiced form. I had no problem getting 175-170 up but just could not receive it in the proper position for the finish.

May 14th, 2010

WOD:

5 rounds for time of:
- 40 lb. Dumbbell Split Cleans, 15 reps
- 21 pull-ups

Time - 24:51

WOD:

Five rounds for time of:
- 135 lb. Back squat, 20 reps
- 20 handstand push-ups (modified)

Time - 20:42

May 5th, 2010

WOD:

Modified 'DT'

Five rounds for time of:

135 lb. Deadlift, 12 reps
135 lb. Hang Power Clean, 9 reps
135 lb. Push Jerk, 6 reps

Time - 16:10

Used a lower weight to try to get a more Metcon affect from this WOD by having to stop less due to muscle failure.

WOD:

'Jerry'

For time:
- run 1 mile
- row 2k
- run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.


This is a Hero WOD dedicated to someone that I only knew for about 6 months back in '95 & '96, but who was a very good friend of mine at the time. I fell out of touch with him shortly after I moved back from Michigan to Washington State and discovered that he had died only because I saw his Hero WOD on the CrossFit Endurance site last year. It was different at first, 4 5K run repeats, and something that I am not even sure I could complete. This is still a very hard WOD, but doable. I am glad I have someway to connect with him/honor him through CrossFit. I know that sounds corny, but oh well. He was a really good friend and a great father & husband.

I am still working with a busted, ghetto rower at my gym, so the moniter does not work and I have no way of knowing how far I rowed. I rowed for 8 minutes, which at my normal pace should have been 2k.

Time 27:16

WOD:

5 rounds for max weight OHS x5 + max reps on pull-ups (not timed)
- 5 reps OHS
- Max pull-ups without letting go of bar
- Rest 2 minutes
- Repeat

1: 115 x 5, 12 pull-ups
2: 125 x 5, 11 pull-ups
3: 135 x 5, 10 pull-ups
4: 145 x 5, 8 pull-ups (grip failed first)
5: 150 X 5, 6 pull-ups (grip failed first)

WOD:

For time:
10 Dumbbell Clean & Jerks
1 Weighted Pull-up
9 DB Clean & Jerks
2 Weighted Pull-ups
8 DB Clean & Jerks
3 Weighted Pull-ups...(progression continues)
...1 DB Clean & Jerk
10 Weighted Pull-ups

The mainsite called for 25, 45 or 65 lb DBs, with one of the DBs used for C&J to be used for pull-ups. I went with 35 lbs.

Time was pretty slow, pull-ups took forever. 30:34

WOD:

Run 8 minutes
Rest 4 minutes
Run 6 minutes
Rest 3 minutes
Run 4 minutes
Rest 2 minutes
Run 2 minutes

A little modification from mainsite. I wanted to run with my dog and the only semi-unoccupied field did not have a track. Half the field was 30 feet higher than the other half, so a got a little hill action each lap. I would guess it was about 1/5 of mile for each loop. This was my first time running over 400 meters since I tweaked my back/hip, so I just wanted to go about 75% speed. Felt pretty good. My dog loved it.

May 5th, 2010

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 - 283

Slight increase.  Lots of room for improvement.  I was hoping for more, but I am pretty happy with it since I did without any music (sans iPod).

Warmed up and did a couple split jerks. Did not go very heavy (165 lbs. I think)

WOD:

3 rounds for time:

- 10 clean & jerk w/135 lbs.

- 10 burpees

Time - 11:45

Really felt sluggish. Low energy level, just ground through it.

WOD:

7 rounds for time:

- 185 lb. Front squats, 3 reps

- 7 L-pull-ups

Time - 10:29