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 11th, 2014

WOD

1. 7 minute EMOM

7 Chest to bar pull-ups

2. 10 minute row for meters at 80% to 90%

1.    Complete.  Sets 6 & 7 were out of cadence, but I did not come off the bar.

2.   2340 meters

April 23rd, 2014

Row for 30 minutes

(rowed about 7K)

April 18th, 2014

WOD

Warm-up:

Included 3 x 3 pistols

Windmills 5 x 20 #s each side

3 x 3 HSPUs

WOD:

12 AMRAP

Row 20 Cals

10 Push-ups

Score 7 rounds + 8 cals

Still a little stiff in back, hip and neck.  Stayed with light loads and just moved a little bit.

April 9th, 2014

WOD

5k

19:18 (PR by almost 40 seconds)

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 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.

March 6th, 2014

WOD:

500m row warmup

1. 20 rounds of:

30 seconds of rowing for meters

30 seconds of rest

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

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

Feb. 9th, 2014

WOD

Warm up:

1000m row

1. 15 min. AMRAP

5 pull-ups

7 push presses, w/95#s

15 squats

1. 13 rounds?

Feb 8th, 2014

WOD

Warm up:

1000m row

3x3 Sots Press w/65#s

1. Proceed through the sequence below completing as many reps as possible in 10 minutes of:

95 pound Power Clean, 30 reps

165 pound Power Clean, 30 reps

185 pound Power Clean, 30 reps

225 pound Power Clean, as many reps as possible

Cool down:

1000m row

1. 68 reps (8 PCs with 185#s)

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

Feb 4th, 2014

WOD

Warm-up

1k row

1. 20 min AMRAP

10 Push-ups

10 lunges with single 20# KB overhead, right arm

10 Situps

10 lunges with single 20# KB overhead, left arm

Cool down

1k row

1.  8 rounds?

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. 29th, 2014

WOD

Warmup:

1750m row

3x3 Sots press w/60#s

1. Work up to a heavy-ish 3RM Front squat

2. 3 x 12 hip extensions

3. 3 x 12 GHDs

Cool down:

1750m row

1. 235 lbs. 

2. 12, 12, 9/3

3. 12, 12, 12

Jan. 28th, 2014

WOD

Warm-up:

Row 1500

3x3 Sot's Press w/60#s

1. 21-15-9 for time of:

OHS w/95 #s

Box jumps, 24”

Pull-ups

Time: 10:41

Jan 25th, 2014

WOD:

Warm-up: 1500m  row

1. Work up to a heavy-ish 5RM back squat for the day

2. With 90% of the today's 5RM, do 2 x 5 back squats
3. Work in 5 x 3 HSPUs, strict, between sets of back squats

4. For time:

30 squat cleans w/155 lbs.

1. 255 lbs.

2. 230 lbs.

3. 7:15

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