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)

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

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 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

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

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.

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)

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

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 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 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. 20. 2014

WOD

Warm-up

500m row

1. 3 x 20 Push presses w/50% RM

2. Complete as many rounds as possible in 7 minutes of:

5 sub-1:30/500-m pace pulls on C2 rower

315-lb. deadlifts, 3 reps

3. 3 x 10 Toes to bar, rest as needed between sets

1. 20, 20, 12

2. 7 or 8 rounds (lost count)

3. 10, 10, 7/3

Feb. 1st, 2014

WOD

Warmup:

1500m row

Work up to heavy-ish 3 RM deadlift

Cool down:

1500 row

1. 365 lbs.

Jan 10, 2014

WOD

Warm-up:

2k row

3 x 3 Sott’s Press

1. Work up heav-ish 5 Rep DL

2. 5 x max strict HSPUs with good form

3. AMRAP for 10 minutes (scaled from 20)

15 anchored sit-ups

21 deadlifts w/135#s

4. 5x5 weighted pull-ups

2K: 7:55

Sotts Press: 35# bar

1. 345x5

2. 3,4,3,3,3

3. 5 rounds + 15 sit-ups + 2 DL

4. 5x5x26#s

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

September 10th, 2013

WOD

1.  Metcon

½ "Donny"

21-15-9-9-15-21

Deadlift, 225/155

Burpee

2. Burpee sprints, for time
21-15-9 (rest one minute between rounds)

1. 6:25
2.1:29-0:54-0:27

August 29th, 2013

WOD

1.    Metcon

"Sugar Daddy"

21-15-9 Deads, 225 lbs.

400m Run after each set of deads.

2.   Squat Clean and Jerk

5 x 1, OTM at 85%

1. 8:28

Scaled weight to 205 (shoulder and hip not 100%)

Went unbroken 21s and 9s.  Broke 15s 10/5

Runs so-so, but not bad for me/my level

2. Shoulder & hip still prevent going heavy.  Worked up to 145 for a couple of singles.  Got dizzy for some reason?

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

July 18th, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

100 Wall Balls

200 Double Unders

50 Wall Balls

100 Double Unders

2.  Clean and Jerk Technique

OTM x 10

2 Squat Cleans + 2 Split Jerks at 65%

3.  Strength

5 x 5 Dead Lifts, TnG across.

1. 292 (100 wallballs + 192 double-unders)...ugh! Double-unders did not come easy today.

2. Complete w/155#s (65%)

3. 315 lbs. across

July 9th, 2013

Workout of the Day

1.  Metcon

21-15-9

Deadlifts, 225/155

OHS, 135/95

2. Skills

OTMx20

Odd:  3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.

Even:  3 Muscle ups

1. 12:07

OHS rough, as usual

2. Complete with 125 lbs./50% of 1 RM

Squat cleans felt rock solid after ‘rock bottom’ pause squats yesterday.

3. 3sets of:

10 burpees as fast as possible

2 minute rest

0:30, 0:28, 0:26