June 20th, 2014

21-15-9: 

Dumbbell Thrusters, Burpees, and AbMat Sit-ups (not for time - I am on vacation :) )

3 x max reps ring pull-ups (8 - 6 - 6)

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 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 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 6th, 2014

WOD

Warm up

1k row

1. AMRAP in 10 minutes

5 C2B pull-ups

5 thrusters w/105#s

2. 3x5 to 10 GHRs

3. 500m row for time

2 minute rest

500m row for time

1. 8 rounds? (not sure, may be 9?)

2. 10, 7, 5 (all with w/red band)

3. 1:37.5, 1:38.5

Jan. 23rd, 2014

1500 m row warm up 

For time:

21-15-9

Hang squat thrusters w/35#s

Anchored sit-ups 

1500m row 'cool-down'

Time: 6:25

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 7th, 2013

WOD

1.    Metcon

5RFT:

400m Run

30 Thrusters with 45# bar

1. 26:49

August 26th, 2013

WOD

1. For time:

21-15-9

Thrusters w/75 #s

Rings Rows

Ring Dips (Strict/non-kipping)

2. Light Snatches 

3x1

3. 3 sets, NFT

10 GHDs

10 Back extensions

Scaling/subbing due to injury sucks!

1. 9:55

2. 75#s

3. Complete.

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)

August 3rd, 2013

WOD

1.    Metcon

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)...scaled to 30 pull-ups

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Kandi and I did this together.  We had no rope, so we scaled/substituted 30 pull-ups for the rope climbs. Kandi scaled the thruster weight too (85#?)

5 rounds + 8 thrusters + 13 pull-ups

July 30th, 2013

WOD

1.    Metcon

"AMRAP 10 Fran"

Complete 21-15-9-21-15-9...as many times as possible in 10 minutes.

Thrusters, 95

Pull ups

2.  Skills

OTM x 10

6 Pistols, alternating 3 each leg

1. 1 round + 45 reps

135 total

2. Done. Pistols felt pretty good consider I did Fran right before.

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

June 25th, 2013

Workout of the Day

1.  Snatch Grip Deadlift

5x3

2.  For Time:

30 Burpees

30 Pull ups

30 Thrusters, 95/65

30 Double Unders

30 KBS, 53/35

30 Wall Balls, 20/14

30 Box Jumps, 24/20

30 GHDSU

1. 205 x3 (across, hamstrings a little wiped)

2. 17:32

No ‘go’ – I suck today (and I am feeling very negative J)

May 4th, 2013

Workout of the Day

1. 15 min AMRAP
5 x 95 lb. thrusters
7 x chest to bar pull-ups
9 x burpees

Rounds:  Not sure if I got 8 rounds + 2 burpees or 9 rounds + 2 burpees.  Hard!!!
Thrusters were unbroken until the last round.  C2Bs broke up on round 7

April 23rd, 2013

Workout of the Day

A. Back Squats

3 X 5 reps ‘across’ (ideally, same weight)

B. 5 rounds of:

Max reps of unbroken thrusters with 105 lbs.

Max reps of unbroken Chest to bar pull-ups

A. 275, 285, 285

B. 17/10

12/10

12/10

10/6

10/7

April 6th, 2013 - CF Open 13.5

Workout of the Day - 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

Score: 79