June 10th, 2014

WOD

1. Work up to 1 RM Snatch (full)
2. Work up to 1 RM Hang Snatch

3. DE Push/Upper – Press 10 x 3 at 60% + bands (purple) with 1 minute rest between sets

1. 175 lbs.
2. 175 lbs.

3. 105#s/60% plus purple bands (second hole up)

May 17th, 2014

WOD

1. Work up to 1 RM Press

2. DE Squat – front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets

3. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

4. 1 set each, rest as needed:

Max butter fly pull-ups

Max Chest to bar pull-ups

Max kipping pull-ups

5. 3 x 5 Glute ham raises

1. 175

2. 165 x 12 x 2. Plus purple band.

3. 105 x 9 x 3.  Plus purple band.

4. 12, 8, 8

4.15

10

15

5. 5. 5, 3

May 6th, 2014

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 Front squat

2. DE Upper - Press 12 x 3 at 50-60% + bands (red + purple) with 1 minute rest between sets

3. Pendley row, 3 X 5 heavy

4. 3 x 5 barbell walking lunges

5. Barbell good mornings 3 x 5

6. 3 x 10 strict  Ring dips

7. 2 x 100 one-armed Farmers Walks

1. 245 lbs. x 3

2. 105 x 12 x 3 explosive

3. 185 lbs. x 3 x 5

4. 3 x 5 x 95

5. 95, 95, 95

6. 10, 10, 7

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 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 22nd, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up)

3 x 3 pistols

1. Work up to 3 RM back squat

2. Work up to 1 RM pull-up

3. DE Upper/Press - Strict Press 12 x 3 at 50% (85#s) with 1 minute rest between sets

4. 3 x 12 Back/hip extension

5. 2 x 100 one-armed Farmers Walks

1. 285 lbs. x 3

2. 80 lbs. x 1

3. 85 x 12 x 3 explosive

4. 12, 12, 10

5. 70# KB 2 x 100 each side.

April 6th, 2014

WOD

1. Work up to 3RM shoulder press

2. 20 minutes of sled dragging sled + 45#s/150#s total 

1. 155 x 3

2. Complete

Feb. 12th, 2014

WOD

Warm-up:
500m row
2x3 Sots Press with 65#s

1. 3 sets of:
20 reps of back squat with 50% of 1 RM (155#s)
2-3 minutes rest between sets

2. 3 sets of:
10 to 20 unbroken kipping pull-ups
10 to 20 shoulder presses with 50% of 1 RM (90#s)

3. 3 sets of 10 to 20 unbroken hip extensions


1. 155#s x 20/20/20 (nauseating)
2. pull-ups 15/12/11
Press 90#s x 15/15/11
3. 15/11/11

Jan. 13, 2014

WOD:

Warm up: 1500m row

1. Shoulder Press

Work up to a 5RM for today

2. 6 sets of:

 15 wall ball shots (20# ball)

10 Chest to bar pull-ups

1-2 minute rest*

*If you finish under 1 minute, then rest 1 minute.  If you finish over 1 minute, rest 2 minutes

Cool down: 1500 m row

Warm up: 6:15

1. 150 x4 (failed on 5^th rep)

2. 0:52, 1:13, 1:10, 1:01, 0:56, 1:06

Took 1 minute rest between set 1 & 2, then 2 minute rests.

Cool down: 6:05

November 24th, 2013

WOD

Clean and Jerk (1 x 60%, 70% 80%, 85%, 90%, 95%)

Shoulder Press (5RM; 4 x 5 @ 90% of 5RM)

Barbell Row (5 x 5)

Conditioning

Metcon (Time)

Conditioning

10 Rounds:

6 Thrusters @ 40% of Front Squat 1RM

6 Burpees

rest 1 min

1. Worked up to 195 lbs.

2. 5 x 155 lbs.

3. 5 x5 x 195 lbs.

4. 15:46

September 16th, 2013

WOD

1. Work up to 3 x 5 Press, across

2. 8 RFT

5 Ring rows

7 Snatch grip dead lifts with 115#s

9 Box Jumps @ 24”

3. Handstand holds (against wall)

1. 135#s 3 x 5 reps

2. 11:28

3.  3 x 30 seconds

Did some strict chin-ups and pull-ups!!!  First time since hurting my shoulder on August 9^th.  Yay progress!

August 21st, 2013

WOD:

1.  banded pull-ups

5 x 8

2. Press

5 x 5

3. Barbell Step-ups

5 x 5 (each leg)

4. One legged deadlifts

5 x 5 (each leg)

5. 10 GHDs

10 Hip extensions

6. 5 sets of

1 minute row for calories

1 minute rest

1. (red + blue)

2. 105 lbs.

3. 75 #?

4. with 53# kettle bell

5. Done

6. 22, 24, 25, 25, 26 calories

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

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 9th, 2013

Workout of the Day

A. Work up to a 3 RM Press

B. Odd Minutes - 10 Push Presses w/155#s

Even Minutes - 10 Burpees

A. 160 #s

B. 10 minutes (5 rounds)

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!)

November 19th, 2012

Workout of the Day

A.  Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 3 minutes

B.  Four sets of:

Shoulder Press x 5 reps

Rest 90 seconds

Strict Weighted Pull-Up x 3 reps

Rest 90 seconds

C.  Complete as many rounds and reps in 6 minutes as possible of:

5 Pull-Ups

10 Burpees

A. 235×5, 285×3, 315×1, 300x2x3

B. Press: 115, 135, 140, 115 lbs.

Pronated grip strict pull-ups: 53, 71, 81×2, 75 lbs.x3

Started with 140 lbs. again on my fourth set of presses, but after two reps my right shoulder did not feel right. Dropped the weight and did a set of 5 with 115 lbs.

C. 7 rounds

Not bad (for me). But I just could not get my butterfly kip going today. Pull-ups felt easy otherwise. Although the cycle time on the burpees was not crazy fast, it did not seem slow for me either.

August 28th, 2012

Workout of the Day

A. Four sets of:

Snatch Balance + Overhead Squat

Rest 2 minutes

Perform one full snatch balance – drive yourself under the barbell, then stand fully, then perform an overhead squat.

B.  Strict Overhead Press

B.  Four sets of:

Halting Clean Deadlift + Hang Clean

Rest 2 minutes

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstrings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

C.  6 sets for times of:

5 Muscle-ups

2     minute rest

A.  135, 155, 175, 185 (F, dramatically), 165

B. Could not get one single rep on CF Invictus protocol after yesterday. Did 3x5 with 115 lbs.

C. 155, 175, 185 (F), 185

High hang

D. 0:50, 0:41, 1:22, 1:02, 1:00, 0:47

August 6th, 2012

Workout of the Day

A.  Eight sets of:

Clean x 1.1.1

(rest 10 seconds between singles – try to perform all sets at or above 85% of your 1-RM)

Rest 90-120 seconds

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Rest 90-120 seconds

B.  One set of:

Strict Overhead Press x 10 reps @ 65-70% of 1-RM

C.  Six sets of:

Row 300 Meters

10 Burpees

5 Man-Makers (55/35 lb DBs)

Rest 3 minutes

A: 205 lbs for the (squat) cleans

135 lbs. x 3 strict press

(went a little light on both, feeling Friday and Saturday's WODs)

B: 115 lbs.

C: Used a pair of 45# DBs for MMs(no 55#ers available)

2:29

2:47

3:04

3:17

3:17

3:10

July 30th, 2012

Workout of the Day

A.  Six sets of:

2-Position Snatch

(high hang, then mid-thigh)

Rest 2 minutes between sets.

Use approximately 5% more of your 1-RM than you used last week for the 3-position snatches.

B.  Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 3 reps @ 85-90%

* Set 8 – 10 reps @ 55-65%

Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.  Three sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Weighted Chest-to-Bar Pull-Ups x 8 Reps

(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable)

Rest 30 seconds

D.  For time:

20 Burpees

80 Double-Unders

15 Burpees

60 Double-Unders

10 Burpees

40 Double-Unders

5 Burpees

20 Double-Unders

A) 105, 115, 125, 140, 150(F), 150 (F, then ugly high hang and decent mid-hang)

High hang was the limiter for me today.

B) 90×5, 105×5, 120×5, 150×3, 145x3x3, 115×10

C)Dips: 10, 5/2/2/1, 4/2/2/2

strict C2B: 15#sx5, 5#sx7, no weight 4/4

D)Skipped double-under/burpee (still can’t do double-unders) and sub in a scaled for time version of ‘Ship’, which was today’s WOD at my gym. 5 rounds for time of:

7 x Squat cleans w/185 lbs.

8 x 36 inch burpee box jumps

Time: 19:12