June 28th, 2014

WOD

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

1. 9 @ 205 (not RX)

2. 9 @ 135 (not RX)

3. 9 @ 275 (not RX)

June 12th, 2013

WOD:

‘Tabata something Else’

32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):

- pull-ups

- push-ups

- sit-ups

- squats

Score is total of reps from all 32 intervals.

Score - 290

WOW!  I suck at this right now!

Pull-up: 11-10-8-7-6-6-6-6=60

Push-up: 10-10-10-9-6-6-5-6=62

Sit-up: 10-10-9-8-8-8-8-8=69

Air squat: 14-12-12-12-12-12-12-13

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.

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

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

May 18th, 2014

WOD

1. 100m row for time:

2. ‘Tabata This’

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

1. 0:17.7

2. 8+11+4+5+8=36

Blew up on pull-ups

8,7,7,7,5,5,5,4

May 15th, 2014

WOD

Row 250 m for time

Rest 4 minutes

Row 500 m for time

Rest 4 minutes

Row 250 m for time

Rest 4 minutes

Row 500 m for time

250m times: 0:46, 0:46

500m times: 1:32, 1:36

May 7th, 2014

WOD

3 rounds of:

30 Burpees for time

4 minute rest

*Eventaully goal is 30 to 32 burpees under 2 minutes for 4 rounds.

2:09, 2:05, 2:09

March 30th, 2014 - CF Open 14.5

WOD

CF OPEN 14.5

21-18-15-12-9-6-3 reps for time of:

95-lb. thrusters

Burpees

Time: 20:25

March 22nd, 2014

WOD


1. Work up to a 5 RM Deadlift

2. Do more sets with 90% of #1 x 5

3. For time:
2 rounds of:
5 Thrusters w/115#s
5 burpees over the bar
5 STO w/115
5 burpees over the bar

Rest for time equal to the time that it took complete the two rounds, then repeat

1. 385 lbs. x 5
2. 345 x 5 x 2
3. 2:44, 3:37

March 21st, 2014 CF OPEN WOD

CF Open 14.4

14 minute AMRAP:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 / 14 lb.

30 cleans, 135 / 95 lb.

20 muscle-ups

185 reps (5 muscle-ups)

Things to work on:
-      Toes to bar: Did sets of 5 and started to die after 25 reps
-      Struggled with Wallballs, but might have been because of T2B battle
-  Failed on last muscle-ups (arms were DONE!). Need better kip, grip and pull strength.

Row - 2:51
T2B - 6:24
Wall balls - 8:25
Cleans - 11:29

March 14th, 2014 CF Open 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

130 reps, ended right before 315 DLs

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

March 6th, 2014

WOD:

500m row warmup

1. 20 rounds of:

30 seconds of rowing for meters

30 seconds of rest

March 4th, 2014

WOD

Warm-up:

750m row

1. 3 sets of:

20 reps of back squat with 165 (+5 to 10 from last time)

2-3 minutes rest between sets

2. 8 min AMRAP

7 Push presses w/95#s

7 Chest to bar pull-ups

7 30” Box Jumps

1. 165#s x 20/20/20

2. 5 rounds + 7 PP/4C2B

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. 27th, 2014

WOD

A. EMOM x 5

Unbroken strict pull-ups (If you break cadence, you stop.  No hanging)

B. With a 10 minute time cap complete:

15-12-9 reps of:

Thrusters 115#/80#

Toes 2 bar

…then, in the remaining time…

*Max rep Burpee box jump overs, 24″/20″

*Record time of 15-12-9 and number of burpee box jumps overs.

A. 32 reps

B. 6:38, 19 burpee box jump overs

Part C sucked in a good way.  Those were some sloooow burpee box jumps overs!

Jan. 26th, 2014

WOD

Warm up:

2k row

3x3 Sot's press (55#s)

1. Work up to 3RM Shoulder Press

2. AMRAP in 7 min:

3 Push jerks w/135#s

3 Toes to bar

6 Push jerks

6 Toes to bar...

Completed round of 12s + 6 jerks

66 reps?

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)