May 27th, 2014

WOD

1. Work up to 1RM Squat Clean

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3.  Pendley Row, 3 x 5

4. Rings Dips, strict. Max reps x 3

5. Toes to bar 1 x max reps
6. 3 rounds of 
1 minute max reps box jump/steps-ups
2 minute rest

1. 325 x 1

2. 115 x 9 x 3 explosive (plus red bands)

3. 3 x 5 x 205#s

4. 13, 13, 9

5. 22, 21, 22

May 3rd, 2014

WOD

1. EOMOM

Odd Minute: 12 Wall ball shots w/20#s

Even Minnute: 12 Toes to bar

1. Walls balls unbroken

Toes to bar went 12 reps the first 3-4 rounds, then 7/2 for one round and then 8 reps the rest.

April 11th, 2014

WOD

1. Worked up to heavy-ish squat clean - 195#s

2. 5 sets of chin-ups for max reps

3. EMOM 10 

- Tempo Back squat 3 reps @ 42X0 with appx. 65% (185)

4. 3 rounds, Not for time, off:

20 double unders

10 toes to bar 

1. 195 #s

2. 10,8,8,7,6 (?)

3. 185#s

4. Complete

April 8th, 2014

WOD

Warmup

Pistols 

Pull-ups

Snatch balance

Box jumps

1. Work up to a heavy 3RM front squat for today

2. 5 X 5 bent barbell rows

3. 3x3 explosive pull-ups 

4. 14 min AMRAP 

3 clean and jerks w/135#s

3 Russian kettle bell swings

6 Toes to bar

5. 200m farmers walk

1. 235#s x 3

2. 185 x 5x5

3. Done

4. 12 rounds

5. Done with 50#s plus handles (65 or so?)

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 15th, 2014

Warmup - 2k row

EMOM 14

Odd minutes:

- 5 wall ball shots

- 5 toes to bar

Even minutes:

- 5 power cleans with 135#s

- 2 muscle ups

March 10, 2014

WOD

1. 5 x 5 weighted pull-ups

    5 x 15 thrusters

2. Tabata mashup 4 x each

Unbroken T2Bs

Box jumps, 24"

(Increase  rounds when you can get 4x10 UB on the T2Bs)

1. 25# 5 x 5

95# x 15

2. 10, 10, 8, 6 (I think)

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!

Feb. 20. 2014

WOD

Warm-up

500m row

1. 3 x 20 Push presses w/50% RM

2. Complete as many rounds as possible in 7 minutes of:

5 sub-1:30/500-m pace pulls on C2 rower

315-lb. deadlifts, 3 reps

3. 3 x 10 Toes to bar, rest as needed between sets

1. 20, 20, 12

2. 7 or 8 rounds (lost count)

3. 10, 10, 7/3

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. 16th, 2014

WOD

Warmup: 1500m warmup

7 min AMRAP:

3 push presses, 95#s

3 toes to bar

6 push presses

6 toes to bar

9 etc.

Time: round of 15s + 13 push presses

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.

September 21st, 2013

WOD 

Partner WOD

Five rounds each partner, alternating, of:

45#/25# bumper plate Overhead walking lunges, 50 feet

10 Burpees

10 Toes to bar

Let trailing knee gently kiss the ground on each lunge.

1. Did with Kandi and not keep track of time.

September 14th, 2013

WOD 

1.    Metcon

AMRAP 12:

12 TTB

12 Burpees

2. 3 x 15 hip extensions

1. 5 + 7 TTB

2. Complete

August 31st, 2013

WOD

1.    Metcon

AMRAP 20:

8 Buprees

8 TTB

8 Box Jumps, 24/20

1. 10 + 6 Burpees

August 9th, 2013

WOD

1.  Metcon (Mr. Perfect)

10.8.6.4.2 of: Parallette HSPU - head to the ground is RX.

2.4.6.8.10 of:  Power Clean, 225/155 

2.  Skills

OTMx12

Odd:  4-10 Pistols

Even:  6-12 TTB

1. 16:53

Scaled to standard HSPUs and 205 lb. PCs.  HSPUs and power cleans felt a little better today.  I was pulling early towards the start of this metcon, but was able to fix that a couple rounds in.

2. Started with 10 alternating pistols (5 each leg)/12 T2Bs and that lasted the first 4 rounds.  Then 8 pistols/8-9 T2Bs the last two rounds.  My T2B form started to break after 7-8 reps, so I stopped there each round vs. practicing crappy form.  Pistols just harder.  Both felt really good the first 3 rounds.

***Note: realized later that I injured my shoulder today***

August 6th, 2013

WOD

1.    Metcon

1 RFT:

25 Thrusters, 95/65

25 TTB

25 Box Jumps, 24/20 - games standards.

25 TTB

25 Thrusters, 95/65

2.  Skills

Double Unders

3 x 2 mins of max reps, 1 minute rest

1. 8:13

2. 82, 80, 82 (ugh! Double-unders are still such a goat!)

**Part II**

1. Rowed a 2K

Time: 7:00.8 (3.8 seconds off PR)

July 12th, 2013

Workout of the Day

1.  Metcon

"Open 12.3"

AMRAP 18:

15 BJ, 24/20

12 S2O, 115/75

9 TTB

2.  Skills

5 sets of unbroken C2B at 60% or max effort.  Use June 28th as a reference for your max C2B.  If you did 20 reps on June 28th, today you will be doing 5 x 12 unbroken.  This is not for time so rest as needed between sets.  If you didn't do the max test on June 28th, do it today. 

3. 3 x 5 Good Mornings

1. 7 rnds + 2 box jumps

(may have done 8+2, lost count)

TTB were fine.  High reps of STOs and box jumps are goats

2. 10 x 5 C2B (max C2B was 16 on 6/28)

3. 115 x 3 x 5

July 8th, 2013

Workout of the Day

1.   "Open Test"

AMRAP 20:

50 Wall Balls

50 DU

40 BJ, 24/20

40 TTB

30 Burpees

30 C2B

20 Power Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle ups

2. Snatch

3x1, heavy

2x2, moderate

3. Oly Pause Squats

8x3 Back Squat, 5 second pause at rock bottom 

1. 16 Power Cleans (I realized afterwards that I used 155 vs. 145 lbs. Shock it!!!)

2. 3x1: 155-165-165lbs.

2x2: 145-145lbs.

(all split snatches)

3. 205-205-205-215-225-225-225-225lbs.

June 26th, 2013

Workout of the Day

1.  Squat Snatch

8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk

8 x 2, OT2M @ 85%

3.  AMRAP 8:

8 Thrusters, 95/65

8 Burpee TTB - set rings 6" above max reach

1. 155#s

2. 195#s

3. 4 rounds + 3 thrusters