June 7th, 2014

WOD

1. Randy :

75 Power Snatches, 75 lbs

2. Work up to a heavy Hang Power Snatch

1. 4 mins 31 secs

2. 125 lbs.

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

Jan 19th, 2014

WOD

Warmup:

1000m row

Back and hip extension 3x5

Metcon:

'Amanda'

9-7-5

Muscle ups

Squat snatches, 135 lbs.

Cool down: 1000m row

Time: 13:25 (7:30 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

June 12th, 2013

Workout of the Day

‘Jack’

20 minute AMRAP:

10 Push Presses w/115 lbs.

10 Kettle bell swings w/1.5 pood

10 Box Jumps, 24”

Score: 9 rounds + 6 KBS (PR) 

May 27th, 2013

"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 + 9 push-ups

Hard and going to be sore for a week.

Need to do more 30 minute AMRAPs

February 11th, 2011

WOD:

'Nate'

20 min AMRAP

2 Muscle-ups

4 HSPUs

8 KB Swings, 2 pood KB

8 rounds + 1 muscle-up

PR! Last time I only got 6 + 3 HSPUs.

HSPUs killed me today. I have gone 5 days straight without a rest day, although Weds. was more of a skill day than a heavy day.

December 24th, 2010

WOD:

'DT'

5 rounds for time:

155 lb. Deadlift, 12 reps

155 lb. Hang Power Clean, 9 reps

155 lb. Push jerk, 6 reps.

11:47

HUGE PR!!!

Last time I did this WOD I scaled it down to 135 lbs. and still was in the 16 - 17 minute range.

October 14, 2010

WOD:

'Nate'

As many rounds as possible in 20 minutes of:
- 2 Muscle-ups
- 4 Handstand push-ups
- 8 Kettle bell swings w/2 pood (72#) KB

6 rounds+ (partial round of 2 muscle-ups, 3 HSPUs)

Just 3 months ago one round of this WOD Rx'd, or even 1/2 a round, would have been impossible. I just never thought I would be able to Rx it. HUGE gains these last couple of months thanks to working out with Jeff Vale at CrossFit Snohomish gym.

May 14th, 2010

WOD:

5 rounds for time of:
- 40 lb. Dumbbell Split Cleans, 15 reps
- 21 pull-ups

Time - 24:51

May 5th, 2010

WOD:

Modified 'DT'

Five rounds for time of:

135 lb. Deadlift, 12 reps
135 lb. Hang Power Clean, 9 reps
135 lb. Push Jerk, 6 reps

Time - 16:10

Used a lower weight to try to get a more Metcon affect from this WOD by having to stop less due to muscle failure.