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 4^th round)

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

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

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

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

September 3rd, 2013

WOD

1.  Metcon

"Satan's Whiskers"

3 RFT:

10 C2B

10 Front Squats, 165/115

10 Burpees

2.  Skills

OTM x 20

Odd:  10 Heavy Wall Balls, 30/20

Even:  40 Double Unders

1. 5:48

Ring rows for C2B and 135 # Front Squat

2. 20# walls balls and jumps without rope

The second to last round it felt like something popped in my foot, so I did 10 wallballs instead of 40 double unders the last round.

August 8th, 2013

WOD

1.  Metcon

"Heartbreak Kid"

3 RFT:

10 Front Squats, 185/135 - from the ground.

20 C2B Pull ups

50 Double unders

2.  Snatch Technique

10x1 OTM @ 70%

3.  Strength

Work up to a heavy set of 10 Romanian Deadlift

1. 17:53!

2^nd and 3^rd round took so long!  Doubles unders did not come easy today, but 185 #s was probably too heavy for me to do for 10 reps in a Metcon. Did them 10, 5/5, 5/5, but there was a lot of rest in between. C2Bs were slow too.

2. 135 #s

3. Worked up to 205 #s

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)