May 21st, 2014

WOD

5 rounds, each round for time, of:

30 Double Unders

15 Power Snatches, 75 lbs

Resting 4 mins between each round.

1. 7 mins 15 secs |

(1 min 9 secs), (1 min 19 secs), (1 min 45 secs), (1 min 35 secs), and (1 min 27 secs) 

May 10th, 2014

WOD

1. 20 minute EMOM (2-3 HSPUs)

2.5 minute EMOM

30 double-unders

30 seconds rest

1.    2,3,2,3,2,3,2,3,2,2,2,2,2,2,2,2,1,1,1,1

2.   Complete

May 4th, 2014

WOD

Warm-up

20 second HS holds against the wall

Single kb bent rows

Air squats

1. 3 rep clean drill

2. Work up to a 1 RM Power Clean

3. 17 minute AMRAP

10 Power cleans w/135#s

20 double-unders

5/5 Step-ups, 20" box, with a 15# plate overhead. Alternating legs

1. 165

2. 235

3. 6 + 10 power cleans

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 11th, 2014

WOD

1. Worked up to heavy-ish squat clean - 195#s

2. 5 sets of chin-ups for max reps

3. EMOM 10 

- Tempo Back squat 3 reps @ 42X0 with appx. 65% (185)

4. 3 rounds, Not for time, off:

20 double unders

10 toes to bar 

1. 195 #s

2. 10,8,8,7,6 (?)

3. 185#s

4. Complete

March 2nd, 2014 CF OPEN WOD #1

WOD

Warm-up:

1000m row

1. 10 min AMRAP

30 Double-unders

15 Power Snatches w/75#s

1. 5 Rounds -225 Reps (15 rep PR)

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 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

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)

July 27th, 2013

WOD

1.  Metcon

1000m Row, (500m each).

400 Double unders

300 HR Push ups

150 KBS, 70/53

100 Pull ups

One athlete works while the other rest.  If you don't have a teammate split the reps in half.

41:40 with Kandi

Scaled some of the push-ups (I did 150/she did 85 reps) and scaled the KB swings to 1 pood for her.

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 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.

July 11, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

10 Burpees

25 Double Unders

2.   Snatch Technique

3 Rounds of Snatch Complex Waves

a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM

b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM

c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM

Hang = at pockets

Low Hang = below knee

Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between sets, but work quickly.  BE FAST UNDER THE BAR!

3.  Squats

6 x 4 Back Squats, across

1. 8 rounds + 9 burpees

2. Complete based on 185 1-RM (100, 110, 120 lbs.)

3. 6 x 4 w/275 lbs.

July 8th, 2013

Workout of the Day

1.   "Open Test"

AMRAP 20:

50 Wall Balls

50 DU

40 BJ, 24/20

40 TTB

30 Burpees

30 C2B

20 Power Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle ups

2. Snatch

3x1, heavy

2x2, moderate

3. Oly Pause Squats

8x3 Back Squat, 5 second pause at rock bottom 

1. 16 Power Cleans (I realized afterwards that I used 155 vs. 145 lbs. Shock it!!!)

2. 3x1: 155-165-165lbs.

2x2: 145-145lbs.

(all split snatches)

3. 205-205-205-215-225-225-225-225lbs.

July 5th, 2013

Workout of the Day

1.  ARMAP 6

5 Squat Clean Thrusters, 155/105

10 Buprees

2.  Skills

10 Rounds of:

Max C2B in 10 seconds, 20 seconds rest

Max Double Unders in 20 seconds, 10 seconds rest

1. 3 + 1 Squat Clean Thruster

2. C2Bs: 5-4-3-4-4-4-4-3-4-4

   DUs: 32-24-20-20-18-24-23-23-23-27

June 25th, 2013

Workout of the Day

1.  Snatch Grip Deadlift

5x3

2.  For Time:

30 Burpees

30 Pull ups

30 Thrusters, 95/65

30 Double Unders

30 KBS, 53/35

30 Wall Balls, 20/14

30 Box Jumps, 24/20

30 GHDSU

1. 205 x3 (across, hamstrings a little wiped)

2. 17:32

No ‘go’ – I suck today (and I am feeling very negative J)

June 22nd, 2013

Workout of the Day

1.  Filthy Fifty

50 Box Jumps, 24

50 Jumping Pull ups

50 KBS, 35

50 W. Lunges

50 Knee to Elbow

50 Push Press, 45

50 Hip Ext

50 Wall Balls, 20/14

50 Burpees

50 Double Unders

2.  Skill Focus Work

spend 20 minutes working on a weakness

1. 32:19

2. Muscle-up practice

   Handstand practice

3.  200m Farmers walk with 2 pood KBs in each hand (to work grip & grit)

May 25th, 2013

Workout of the Day

A. Establish a Max height box jump in 7 minutes

B. For time:

75 double unders

50 Kettlebell swings w/53#

20 95# squat cleans

50 double-unders

35 kettlebell swings

15 95# squat cleans

25 double-unders

20 Kettlebell swings

10 95# squat cleans

A. 47 inches

B. Time; 15:18

May 5th, 2013

Workout of the Day

A. 3 x 5 Press, across

B. Odd Minutes - 10* Push Jerks w/115#s

Even Minutes - 20 Double-unders

A. 140#s

B. 20 minutes (10 rounds)

Started with 135, then dropped to 115.  Had to drop reps too.  Goal is get reps without putting down the bar (ideally, unbroken reps) and had to scale it to get them

Went 135x10, 135, 135x8, 115x10, 115, 115, 115x8, 115x8, 115x8, 115x8