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 29th, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up) with a false grip

3 x 3 pistols

1. Work up to 3 RM OHS

2. DE Upper/Press - Strict Press 12 x 3 at 50-60% + bands with 1 minute rest between sets
3. Work up to 3 RM chin-up

4. 3 x 5 elevated rear foot split squats
5. 3 x 10 to 15 Ring push-ups

6. 2 x 100 one-armed Farmers Walks

1. 165 lbs. x 3

2. 95 x 12 x 3 explosive
3. 70 lbs. x 3
4. 3 x 5 x 65?

5. 15, 12, 10

6. 70# KB 2 x 100 each side.

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 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

Feb 18th, 2014

WOD

Warm-up

1000m row

3 x 2 Sotts press (65#s)

1. 3 x 20 OHS w/95#s

2. 3 rounds, not for time:

10 chest to bar burpees

15 box jumps

3. 3 rounds, not for time:

10 ring dips

10 hip extensions

Jan. 28th, 2014

WOD

Warm-up:

Row 1500

3x3 Sot's Press w/60#s

1. 21-15-9 for time of:

OHS w/95 #s

Box jumps, 24”

Pull-ups

Time: 10:41

September 26, 2013

WOD

1. Front 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.  Metcon

2RFT:

12 OHS, 135/95

12 Burpees

9 Power Snatches, 135/95

9 Burpee Box Jumps, 20"

6 Squat Snatches, 135/95

6 Burpee C2B

3.  5 sets of 3 Position Squat Clean (High hang, Mid-hang and floor), working up

1. Worked up to 235, then 3 sets of 5 with 210#s

2. 13:59

Scaled/subbed: OHS with 45#s, power snatch with 95#s, split snatch for squat snatch (again with 95#s) and did 6 burpees and 6 strict pull-ups (instead of burpee C2Bs) per round.

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 20th, 2013

Workout of the Day

1. "Scooter"

400m KB Farmer Cary, 53# (only 1 KB, so did with the KB and a 45# DB)

20 Burpee Box Jumps, 30"

400m Plate Carrry, 35#

20 Burpee Box Jumps, 30

400m Plate Carrry, 35

20 Burpee Box Jumps, 30

400m KB Farmer Cary, 53

2. 3 x 5 OHS with a one second pause at the bottom

1. 27:50

2. 125 #s

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

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

July 2nd, 2013

Workout of the Day

1.  AMRAP 20:

5 HSPU

7 C2B Pull ups

10 1-arm DB Snatch, 45/30 - alternating

2.  Skills:

OTM x 12:

Odd:  5-10 unbroken Ring Dips

Even:  3-5 Overhead Pause Squats, 95/65 - 5 second pause at the rock bottom position.

1. 7 + 5 HSPUs

2. Ring Dips: 8, 6, 5,5,5,5

    OHS: 5, 4, 3, 3, 3, 3

June 8th, 2013

Workout of the Day

A. In seven minutes, work up to a heavy 3RM OHS

Start at 135, 185 or ?, and go up only 10 lbs. each set

***Rest 2 minutes, then***

B. 30 Muscle-ups for time

A. 135 to 165

B. 9:39 (big PR!)

June 2nd, 2013

Workout of the Day

A. 3 x 3 HSPUs in warm-up (rest as needed)

B. 5 rounds for time of:

3 power snatches w/115#s

6 OHS w/115#s

9 Chest to bar pull-ups

C. Tabata Row for Cals

A. Complete

B. Time: 6:56

Overhead Squats felt pretty good.  6 unbroken each round

Chest to bars not to bad.  Getting used to doing them with a low ceiling.

C. 69=10-9-8-8-8-8-9-9

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

May 10th, 2013

Workout of the Day

1. 5 x 3 OHS across 

2. OTM x 9

1 Snatches @ 80%

3. OTM x 9

1 Clean and Jerks @ 80%

4. 3 rounds of:

As many unbroken and quick 135# Clean and Jerks as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 75# Power Snatches as possible

1-2 minute rest (between rounds)

1. 155 x 3 x only 3 sets  (forgot about these and had to squeeze them in really quickly
Took all the sets from the ground/no rack used
2.. Used 155#, started out feeling heavy but felt good as sets went on

3. Used 185#, Felt good

4. 8, 7, 7

Getting better.  Fell into a good rhythm better on 3^rd set. Stopped on sets 2 and 3 at the point where I got a little wobbly

5. 20, 20, 15

A little slow after first 15 reps.  Stopped when I started slowing down on set 3

April 26th, 2013

Workout of the Day

1. 3 x 5 OHS across

2. OTM x 6

2 Snatches @ 60%

3. OTM x 6

2 Clean and Jerks @ 60%

4. 3 rounds of:

As many unbroken and quick 135# Clean and Jerks as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 75# Power Snatches as possible

1-2 minute rest (between rounds)

1. 145 x 5 OHS

2. Used 145#, which was closer to 75% due to really bad math.  But this weight felt about right.

3. Used 145#, which is closer to actual 60% target.  Too light?  But I guess the point is technique practice.  May up the target % anyway.

4. 4, 5, 5

Need to get better on these.  Rhythm better on 3^rd set.

5. 15, 15, 15

Not bad, but still need some work

April 19th, 2013

Workout of the Day

8 Minute AMRAP:

10 OHS (95 lbs.)

10 Chest to Bar pull-ups

6 rounds + 7 C2Bs

OHS were unbroken (at least without putting the bar down).  C2Bs were broken up after the first round. 3 Snatches (115 lbs.)

April 16th, 2013

Workout of the day

A. Front Squat: Work up to a heavy set of 3 reps*

B. For time:

115 pound Shoulder press, 10 reps

115 pound Overhead squat, 15 reps

115 pound Push press, 20 reps

115 pound Front squat, 25 reps

115 pound Push jerk, 30 reps

115 pound Back squat, 35 reps

A. Back was feeling too tight even after several warm-up sets and with a belt.  Did 4 light sets of 5 with 225#s instead.

B. 15:46

Soooo slow.  Presses then OHS combo at the beginning ended me.  Put the bar down all over the place.

April 2nd, 2013

Workout of the Day

For time:

25 OHS with 95 lbs

50 sit-ups

20 OHS

40 Sit-ups

15 OHS

30 Sit-ups

10 OHS

20 Sit-ups

5 OHS

10 Sit-ups

Time: 10:38