June 8th, 2014

WOD

1. Every 1 min for 7 mins:

6 Chest-to-bar Pull-ups

2. AMRAP:

25 Wall Balls (unbroken) in less than a minute

Rest the nest two full minutes

*Continue until you do not finish in under a minute

1. Complete

2. 3 rounds unbroken (broke the 4^th round)

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 12th, 2014

WOD

1. Work up to 3 RM push press

2. 6 rounds of:

15 push presses UB, w/95#s

15 burpees facing and over the bar

(Goal: under 2 minutes)

4 minute rest

3. 200m Farmers walk, handles + 50#s

4.3 rounds, Not for time, off:

15 wall balls

15 boxjumps 

1.    185x3

2.   1:52, 1:50, 1:53, 1:48, 1:53, 1;52

(all rounds unbroken Push Press)

3.   Complete

4.   Complete

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

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

Feb, 22nd, 2014

WOD

Warmup:

500m row

Sots Press 3 x 5 (35#s)

1. Work up to Heavy (for today) 5RM Back Squat

2. 4 x 5 w/90% of the weight used in #1

3. 3 Rounds for time:

10 Wall ball shots

10 Burpee box jumps

10 Sumo deadlifts @ 135#s

1. 255 lbs.

2. 225 lbs.

3. 7:48

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

September 12th, 2013

WOD

1. Not for time:

5 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

2. 6 AMRAP

20 Wall ball shots 20/14#

40 double-unders

3. 3 Position Clean and Jerk

3 sets of: 3 Position Clean and Jerk.

Position One - High Hang, pockets

Position Two - Hang, mid thigh

Postition Three - Low Hang, below knee

1. Worked up to 225# x 5 front squat 

(compared to 235# x 3 9/6 and 195#s x 5 on 8/30)

…285# x 5 back squat 

(compared to 295# x 3 back squats on 9/6 and 265 x 5 8/30)

0 back discomfort today, just stopped when form started to fail

2. 3 rounds + 20 Wall balls + 33 singles

(scaled to 15# WB and singles one for one)

3. worked up to 115 for a couple of sets

September 3rd, 2013

WOD

1.  Metcon

"Satan's Whiskers"

3 RFT:

10 C2B

10 Front Squats, 165/115

10 Burpees

2.  Skills

OTM x 20

Odd:  10 Heavy Wall Balls, 30/20

Even:  40 Double Unders

1. 5:48

Ring rows for C2B and 135 # Front Squat

2. 20# walls balls and jumps without rope

The second to last round it felt like something popped in my foot, so I did 10 wallballs instead of 40 double unders the last round.

July 23rd, 2013

Workout of the Day

1. 'Fight Gone Bad'

3 Rounds of:

- Wallball shots, 20# ball (for reps)

- Sumo deadlift high-pulls, 75#s (for reps)

- Box jumps, 20" (for reps)

- Push presses, 75# (for reps)

- Row (for calories)

* one minute rest

2. Back Squat

5x5 at 55%

5x5 at 65%

5x5 at 75%

1. 281

2. Complete

195, 230, 265 lbs.

That sucked a little :)

FGB score was about 35-40 off PR

That many squats sucked, but had to make me stronger.

July 18th, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

100 Wall Balls

200 Double Unders

50 Wall Balls

100 Double Unders

2.  Clean and Jerk Technique

OTM x 10

2 Squat Cleans + 2 Split Jerks at 65%

3.  Strength

5 x 5 Dead Lifts, TnG across.

1. 292 (100 wallballs + 192 double-unders)...ugh! Double-unders did not come easy today.

2. Complete w/155#s (65%)

3. 315 lbs. across

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 29th, 2013

Workout of the Day

"Kelly"

5 RFT:

400m Run

30 Box Jumps, 24/20” - Games Standards.

30 Wall Balls, 20/14#

Time: 34:29

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)

June 22nd, 2013

Workout of the Day

1.  Filthy Fifty

50 Box Jumps, 24

50 Jumping Pull ups

50 KBS, 35

50 W. Lunges

50 Knee to Elbow

50 Push Press, 45

50 Hip Ext

50 Wall Balls, 20/14

50 Burpees

50 Double Unders

2.  Skill Focus Work

spend 20 minutes working on a weakness

1. 32:19

2. Muscle-up practice

   Handstand practice

3.  200m Farmers walk with 2 pood KBs in each hand (to work grip & grit)

May 18th, 2013

Workout of the Day

A. 20 min AMRAP    

10 Wall ball shots w/30# ball

10 Pull-ups

10 KB swings w/70# KB

10 Toes to bar

7 rounds + 7 wall balls

Butter flied all my pull-ups today.  Butter fly kip felt really good.

May 1st, 2013

Workout of the Day

A. 5 x 4 strict HSPUs

B. 5 rounds for time of:
10 Wall ball shots, 30 # ball
10 Hang power cleans, 135#s
15 pull-ups

A. 4, 4, 4, 3+1, 3+1

B. Hard! 13:24
30 # wall balls were the easiest part (weird!)

April 27th, 2013

Workout of the Day

5 rounds for time of:

30 Wall ball shots
20 double-unders
4   Muscle-ups

Time: 18:00

March 19th, 2013

Workout of the Day

A. Three sets, not for time, of:

Double-Unders x 40-50 reps

Muscle-Ups x 3-8 reps

Kettlebell Push Press x 10 reps

(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)

B. Take 15 minutes to build to today’s heavy Clean & Jerk

C. For Max Reps:

30 seconds of Ground to Overhead (155/105 lb)

90 seconds of Rest

30 seconds of Ground to Overhead (170/115 lb)

90 seconds of Rest

30 seconds of Ground to Overhead (185/125 lb)

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

10 Chest-to-Bar Pull-Ups

20 Wall Ball Shots (20/14 lb.)

A. DUs: 40, 40, 37 (unbroken)

Muscle-ups: 4,4,4 (singles)

KB Push press: 35, 44, 44

B. 215

Clean a little off. Jerk was pretty solid.  Just not a lot of zip after yesterday

C.  Scaled weights to 145, 155, 175

5, 4, 4

Slow today.

D. Did C2Bs & thrusters yesterday

Modified to..

6 min AMRAP:

- 10 burpees (Open standards)

- 10 wall ball shots w/30 poundball

4 + 3 burpeees