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

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

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

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

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

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)

March 4th, 2014

WOD

Warm-up:

750m row

1. 3 sets of:

20 reps of back squat with 165 (+5 to 10 from last time)

2-3 minutes rest between sets

2. 8 min AMRAP

7 Push presses w/95#s

7 Chest to bar pull-ups

7 30” Box Jumps

1. 165#s x 20/20/20

2. 5 rounds + 7 PP/4C2B

Feb 18th, 2014

WOD

Warm-up

1000m row

3 x 2 Sotts press (65#s)

1. 3 x 20 OHS w/95#s

2. 3 rounds, not for time:

10 chest to bar burpees

15 box jumps

3. 3 rounds, not for time:

10 ring dips

10 hip extensions

Jan. 28th, 2014

WOD

Warm-up:

Row 1500

3x3 Sot's Press w/60#s

1. 21-15-9 for time of:

OHS w/95 #s

Box jumps, 24”

Pull-ups

Time: 10:41

Jan 1, 2014

WOD

Warm-up: 2K row at moderate pace

1. 10 min AMRAP:

5 pull-ups

7 dead lifts w/205#s

9 boxjumps, 24 inch

2. 3 sets:

30 unbroken fast push presses w/45#s

Warmup: 7:55

1. 7 + 6 boxjumps

Jump up and step down on boxjumps

2. 3 unbroken sets

October 1st, 2013

WOD

1. Work up to 1RM back squat

2. Work up max height box jump

3.  Metcon

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24”

1. 325#s

2. 42.76

3. 13:46

September 16th, 2013

WOD

1. Work up to 3 x 5 Press, across

2. 8 RFT

5 Ring rows

7 Snatch grip dead lifts with 115#s

9 Box Jumps @ 24”

3. Handstand holds (against wall)

1. 135#s 3 x 5 reps

2. 11:28

3.  3 x 30 seconds

Did some strict chin-ups and pull-ups!!!  First time since hurting my shoulder on August 9^th.  Yay progress!

August 31st, 2013

WOD

1.    Metcon

AMRAP 20:

8 Buprees

8 TTB

8 Box Jumps, 24/20

1. 10 + 6 Burpees

August 16th, 2013

WOD

1. 4 rft:

6 DLs at 275

12 burpees

24 box jumps at 24"

2.  Skills

OTMx12

Odd:  3-5 Squat Therapy

Even:  3-5 Muscle ups

1. 11:58

2. 12 OTM

- squat therapy w/OHS

- 10 GHDs

- squat therapy

- 10 hip extensions

August 13th, 2013

WOD

1.    Metcon

"The Admiral"

3 RFT:

20 Burpee Pull ups - bar should be about 6" above max reach

20 Front Squats, 155/105

20 Box Jumps, 24/20 - games standards.

2.  Skills

Tabata Chest to Bar Pull ups, record total score.

1. 28:55

Not Rx'd, as my pull-up bar is only about 1 to 2" above my reach and I took the bar from the rack for the front squat to protect my shoulder that is still a little tweaked (painful to clean or snatch right now). Lower bar allowed me to do the pull-ups without shoulder pain. This wod kicked my butt!

2. Skipped due to shoulder issue

August 6th, 2013

WOD

1.    Metcon

1 RFT:

25 Thrusters, 95/65

25 TTB

25 Box Jumps, 24/20 - games standards.

25 TTB

25 Thrusters, 95/65

2.  Skills

Double Unders

3 x 2 mins of max reps, 1 minute rest

1. 8:13

2. 82, 80, 82 (ugh! Double-unders are still such a goat!)

**Part II**

1. Rowed a 2K

Time: 7:00.8 (3.8 seconds off PR)

August 3rd, 2013

WOD

1.    Metcon

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)...scaled to 30 pull-ups

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Kandi and I did this together.  We had no rope, so we scaled/substituted 30 pull-ups for the rope climbs. Kandi scaled the thruster weight too (85#?)

5 rounds + 8 thrusters + 13 pull-ups

July 25th, 2013

Workout of the Day

1. 1RM Snatch

2. 8 min AMRAP 

7 power snatches, 115#s

14 C2Bs

21 Box jumps, 24 inches

1. 185 lbs. 

2. 2 + 10 box jumps (2 + 31 reps)

July 23rd, 2013

Workout of the Day

1. 'Fight Gone Bad'

3 Rounds of:

- Wallball shots, 20# ball (for reps)

- Sumo deadlift high-pulls, 75#s (for reps)

- Box jumps, 20" (for reps)

- Push presses, 75# (for reps)

- Row (for calories)

* one minute rest

2. Back Squat

5x5 at 55%

5x5 at 65%

5x5 at 75%

1. 281

2. Complete

195, 230, 265 lbs.

That sucked a little :)

FGB score was about 35-40 off PR

That many squats sucked, but had to make me stronger.

July 15th, 2013

Workout of the Day

1.    Metcon

10.9.8.7.6.5.4.3.2.1 of:

C2B Pull ups

Box Jumps, 30/24"

25 Double unders after every round.

2.  Snatch

5 x Power Snatch + Hang Squat Snatch

1. 14:40

DUs slowed me down a bit, but this felt pretty good.

2. 125, 135, 135, 145, 145 lbs.