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 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

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

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)

Feb. 25th, 2014

WOD

1. 3 x 20 reps of front squats with 50% of 1 RM

2. 30 Double-unders, not for time, immediately followed by:

3.         2 minutes of Power Snatches 95#/65#

2 minutes of Pull up

2 minutes of Shoulder 2 overhead 95#/65#

2 minutes of Burpees over the bar

2 minutes of Wall ball shots

4. 30 Double-unders, not for time, immediately followed by:

1. 15x135#s, 20x125#s, 15x125#s

2. Complete, got 18 reps UB

3. 105

PS – 14, PUs-26, STO-20, Burps-20, WBS-25

4. 8-10 reps bunches

September 23rd, 2013

WOD

1. Back Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2. 6 min AMRAP:

6 OHS 135 (scaled to 35# - ouch!)

9 Lateral burpees over the bar

12 TTB

3. Start at 135 (scaled to 75) and perform 1 snatch on the minute and go up 5#s the next minute

4. Work up to a heavy-ish clean and jerk.

1. Worked up to 275# x 5.  Left low back felt a little iffy.  Dropped to 245 and 3 x 5

2. 3 + 4 OHS

3. Started at 75#s and worked up to 135.  Did 135 1 x 3.  Split Snatch

4. Worked up to 135.

Small gains on the snatch and clean and jerks.  Pulls feel easy, overhead still off.

July 13th, 2013

Workout of the Day

1. "Lift Up Moore"

5 RFT:

20 Lateral Barbell Burpees

13 Squat Cleans, 135/95

2. Extra:

- 3 x OHS across w/one second pause at the bottom

1. 31:24

Brutal for WOD me.  Embarrassed by my score, how much I rested, etc.

2. 115

May 14th, 2013

Workout of the Day

A. Deadlifts: 5 x 3

B. Barbell step-ups (20 inch box): 3 x 6-8

C. 3 rounds for time:

20 bar facing burpees

10 OHS w/120#s

3 muscle-ups

A. 3 x 5 x 365

B. 3 x 8 x 95

(tough!!)

C. 12:24

Sets of 5 for all OHS

March 1st, 2013

Workout of the Day

A. Five sets of:

Front Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 95+%

Rest as needed

B. Take 15-20 minutes to build to a heavy Clean & Jerk

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C. For time:

5 Cleans (245/155 lbs)

20 Burpees Over the Barbell

10 Cleans (195/125 lbs)

15 Burpees Over the Barbell

15 Cleans (145/95 lbs)

10 Burpees Over the Barbell

20 Cleans (95/65 lbs)

5 Burpees Over the Barbell

Guys will use a barbell with eight 25 lb plates. Ladies will have a 15 kg barbell with eight 15 lb plates. Strip a plate from each side after you finish the set for that given weight.

You may either full or power clean the weight.

A. 215/245/275/285/285

Felt heavy today. I am sure it was partially because I am working off new 1RM

B. 205 lbs.

Weights felt heavy today. Stayed pretty light and worked on form

C. 10:51

Scaled first round to 225 lbs. The rest as Rx’d. Squat cleaned the first round and power cleaned the rest.