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 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) 

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 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 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

December 21st, 2013

WOD

For time:

30 Power snatches 135#/95#

5 Burpee penalty every time you put the bar down.

8:44

December 20th, 2013

WOD

*December 19th WOD from BB Shrugged

1. Power Snatch ( 2 @ 60%, 2 @ 65%, 3 x 2 @ 70%)

2. Clean (3 @ 60%, 2 x 3 @ 70%, 2 x 3 @ 80%)

3. Snatch High Pull (4 x 4 @ 80%)

4. Front Squat ( 4RM, 4 x 4 @ 90% of 4RM)

5. Accumulate 3 min per side, Side Bridge

1. 3x2x135 lbs

2. 2x3x175 lbs.

3. 4x4x145 lbs.

4. Back and hamstrongs cramped up when I started getting to heavy weights?

Did 3 sets of 5 front squats w/a 5 second pause at the bottom and an explosive up

135, 155, 155 lbs.

5. Complete (and tough)

September 30th, 2013

WOD

1.    Metcon

For Time:

10-8-6-4-2 Squat Snatches, 115/80

50 Double unders after every set of snatches.

2. Clean and Jerk

3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

1. 12:37

Scaled to 95# power snatch and 2 singles for every double-under (so 100 single rope jumps between each round.  Did a last set after the set of 2 reps.

2. Did 95 3 x (squat clean, 3 sec pause and jerk), then worked up over several sets to 165#s and did 3 sets of squat clean, 3 sec pause (no jerk) with that weight.

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)

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.

June 15th, 2013

Workout of the Day

1.  OTM x 6

3 Squat Snatches at 75%

2.  OTM x 6

3 Squat Clean and Jerks at 75%

3.  3 RFT:

500m Row

7 Power Snatch, 175/115

12 Burpees

1. 135 lbs.

Did as singles/not unbroken (i.e. 1-1-1 each minute)

2. 175 lbs.

Did as singles

Got tough!

3. 11:37

June 7th, 2013

Complete as many reps as possible in 7 minutes following the rep scheme below:

75 lb.  power snatch, 3 reps

3 Burpees

135 power snatch, 6 reps

6 Burpees

135 power snatch, 9 reps

9 Burpees

135 power snatch, 12 reps

12 Burpees…

Score: 94  reps (round of 15 + 4 power snatches)

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 17th, 2013

Workout of the Day

1. OTM x 9

1 Snatches @ 85%

2. OTM x 9

1 Clean and Jerks @ 85%

4. 3 rounds of:

As many unbroken and quick 115# snatches as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 95# squat cleans as possible

1-2 minute rest (between rounds)

1. Used 165#, felt pretty good

2. Used 200#, Felt heavy, but all complete

3. 11, 8, 8

A lot better!!! Still have to work on going a little heavier, but definitely feeling like I got my power snatch back!

4. 15, 16, 10

Still pretty rough when I get into the ‘teens.

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

May 3rd, 2013

Workout of the Day

1. 3 x 5 Front Squat across

2. OTM x 9

1 Snatches @ 70%

3. OTM x 9

1 Clean and Jerks @ 70%

4. 3 rounds of:

As many unbroken and quick 115# Power Snatches as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 95# Squat Cleans as possible

1-2 minute rest (between rounds)

6. Farmers Walk 200 meters

1. 245 x 5 OHS

2. Used 145#. Split Snatch

3. Used 165#,
4. 5 5, 5

Need to get better on these. 

5. 12, 12, 12

Not bad, but still need some work
6. 2 pood kb in each hand.  BARELY made it without dropping the KB once

April 20th, 2013

Workout of the Day

A. 20 Minute AMRAP:

- 3 Muscle-ups

- 3 Snatches (115 lbs.)
- 10 Box jumps (24” box)

B. 2 minute Farmers walk with 73#/2 pood KBs

A. 10 rounds + 6 box jumps

MUs singles, Snatches were all unbroken and box jumps were jump up and step down until the last round

B. Complete

April 12th, 2013

Workout of the Day

A. Unbroken C2Bs

B.Front Squat – 3RM

B. For time:

50 Double unders

10 Power snatches 155#/100#

40 Double unders

8 Power Snatches 155#/100#

30 Double unders

6 Power snatches 155#/100#

20 Double unders

4 Power snatches 155#/100#

10 Double unders

2 Power snatches 155#/100#

A. 15, 18(?), 12
B. 265 x 3

C. 8:19 w/115#s

Double-unders with weightlifting shoes

Had to scale down the weight quite a bit today.  Even 135 felt too heavy.

March 26th, 2013

Workout of the day

A. 3 x 5 Press

B. 12-9-6-3 reps for time of:

95 pound Power snatch

Burpee

A. 135 x 5 x 2 (Failed @ 3 reps on third set)

B. 4:13 (slow!)