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)

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

April 30th, 2014

Wod

Burpees intervals 

1 minute of burpees for reps (goal/stop at 20 reps)

3 minute rest

Repeat until you don't get 20 reps under a minute

Missed by 1 rep on 4th round

March 18th, 2014

WOD

For time:

3 RFT:

12 Calorie Row

8 Lateral Burpees over Rower

Rest for the same length of time that it took to complete the 3 rounds. Repeat this sequence two more times for a total of three sets.

Feb. 11th, 2014

WOD

500m warmup row

For time:

21-15-9

Burpees

One arm DB snatches w/50#s

500 cool down row

Time: 8:05

Jan. 30th, 2014

WOD

Warmup:

1000m row

1. 5 rounds:

2 minutes or 30 burpees, whichever comes first

2 minutes rest

Cool down:

1000m row

1. 30, 30, 26, 25, 25

Jan. 20th, 2014

WOD:

Warm-up: 2k row

1. 5 rounds for times of:

15 burpees

1 minute rest

2. 3 rounds, not for time. Of:

5 Hip and back extensions

10 Bent barbell rows

2-5 HSPUs

1. 0:56, 1:03, 0:59, 1:01, 0:57

2.135, 155, 165

December 21st, 2013

WOD

For time:

30 Power snatches 135#/95#

5 Burpee penalty every time you put the bar down.

8:44

November 28th, 2013

WOD

Couples WOD (with team Lundquist)

For time, in teams:

150 KBS (70/53 lbs)_

75 Burpees

50 HSPUs

100 Push Press with a plate (45/25 lbs.)

While one partner is working the other is doing lunges for about 100' feet, then the partners switch out.  And so on and so on

Can be completed in any order

1. I did all the HSPUs except 1.  Kandi did all the PP and we split up the rest

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

October 1st, 2013

WOD

1. Work up to 1RM back squat

2. Work up max height box jump

3.  Metcon

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24”

1. 325#s

2. 42.76

3. 13:46

September 28th, 2013

WOD

1.    Metcon

3 RFT:

30 Squat Cleans, 95/65

30 Burpees

30 Abmat Sit-ups

1. 31:33

September 26, 2013

WOD

1. Front 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.  Metcon

2RFT:

12 OHS, 135/95

12 Burpees

9 Power Snatches, 135/95

9 Burpee Box Jumps, 20"

6 Squat Snatches, 135/95

6 Burpee C2B

3.  5 sets of 3 Position Squat Clean (High hang, Mid-hang and floor), working up

1. Worked up to 235, then 3 sets of 5 with 210#s

2. 13:59

Scaled/subbed: OHS with 45#s, power snatch with 95#s, split snatch for squat snatch (again with 95#s) and did 6 burpees and 6 strict pull-ups (instead of burpee C2Bs) per round.

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

September 10th, 2013

WOD

1.  Metcon

½ "Donny"

21-15-9-9-15-21

Deadlift, 225/155

Burpee

2. Burpee sprints, for time
21-15-9 (rest one minute between rounds)

1. 6:25
2.1:29-0:54-0:27

September 5th, 2013

WOD

1.  Metcon

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20" -  games standards

2.  Snatch Complex

5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - pick a weight you can do with no misses.

1. 13:38

2. 75#? – Power Snatch + Hang Squat Split Snatch + Full Split Snatch

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.

August 31st, 2013

WOD

1.    Metcon

AMRAP 20:

8 Buprees

8 TTB

8 Box Jumps, 24/20

1. 10 + 6 Burpees

August 27th, 2013

WOD

1.    Metcon

"Black & Blue"

5 RFT:

10 Power Cleans, 135/95

10 Burpees

2.  Clean and Jerk

3x1 across at 90%

1. 8:58

Scaled weight to 115 lbs. (shoulder and hip not 100%)

2. Shoulder & hip still prevent going heavy.  Worked up to 115 for a couple of singles.