Personal Bests

Push Jerk - 175 lbs. (New PB)
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 188

"Olympic Weight Lifting Class"

3 Hang Power Snatch (above the knee) @ 95 lbs. each minute for 5 minutes

3 Hang Power Snatch (below the knee) @ 95 lbs. each minute for 5 minutes

3 Squat Snatch @ 95 lbs. each minute for 5 minutes

Push Jerk
3 @ 95 lbs.
2 @ 135 lbs.
1 @ 155 lbs.
1 @ 165 lbs.
1 @ 175 lbs. (New Personal Best)
Failed @ 185 lbs.

WOD 187

Team Workout (with Ellen, Suzanne, and Gerry)

200 Dead Lift (185 lbs./ 95 lbs.)
100 Burpees

200 Sit-Ups
100 Handstand Push-Ups

Time - 16:07

WOD 186

Team Workout (with Chris G. and Jason)

5 Minutes each station, one person at a time.

Wall Balls (20 lbs.)
Pull-Ups
Thrusters (45 lbs.)
Kettle Bells (53 lbs.)

Total Team Reps - 495

WOD 185

"Olympic Weight Lifting Class"

3-3-3-3-3
Clean and Jerks @ 95 lbs.

3-3-3
Split Jerks @ 95 lbs.

3-3-3-3
Power Cleans
95 lbs, 135 lbs., 155 lbs., 165 lbs.

WOD 184

10-9-8-7-6-5-4-3-2-1
Front Squats (95 lbs.)
Pull-Ups

Time - 7:58

WOD 183

"Isabel"

30 Squat Snatch @ 75 lbs.

Time - 5:22 (Not Prescribed)

WOD 182

5 Rounds:
10 Dead Lift (185 lbs.)
10 Box Jumps (24")
10 Push Ups

Time - 9:55

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs. (New PB)
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 181

"Olympic Weight Lifting Class"

3 X 3 Front Squat @ 95 lbs.
3 X 3 Hang Power Squat Snatch @ 95 lbs.
3 X 3 Overhead Squat Drops (2", 4", 6") @ 95 lbs.
3 X 3 Hang Power Clean @ 95 lbs.
3 X 3 Muscle Snatch @ 95 lbs.

1-1-1 Power Snatch
1 @ 115 lbs, 1 @ 125 lbs., 1 @ 135 lbs. (New PB by 20 lbs.)

WOD 180

3 rounds:
Long Jump (length of gym and back, count the number of jumps)
Do the same number of Pull-Ups (14, 14, 14)
Walking Lunges (length of gym and back, count number of lunges)
Do the same number of Push Press (23, 22, 22 @ 85lbs.)

Time - 14:57

WOD 179

"The 12 Days of Christmas"

Perform the workout as you would sign the song.
Round 1 is 1 Dead Lift; Round 2 is 2 Ball Slams and 1 Dead Lift; Round 3 is 3 Ring Dips, 2 Ball Slams and 1 Dead Lift, etc.

1 Dead Lift (225 lbs.)
2 Ball Slams (20 lbs.)
3 Ring Dips (band-assisted)
4 Pull-Ups
5 Toes-to-Bar
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (53 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)

Time - 40:34

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs. (New PB)
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 178

Part A:
Overhead Squats
3 @ 95 lbs., 3 @ 115 lbs.

Front Squats
3 @ 115 lbs., 3 @ 135 lbs., 3 @ 165 lbs., 2 @ 195 lbs. (PB)

Back Squats
1 @ 165 lbs., 1 @ 195 lbs.

Part B:
5 Rounds
10 Medicine Ball Cleans (20 lbs.)
6 Shoot-Throughs

Time - 6:30

WOD 177

30 Thruster (95 lbs.)
30 Ball Slams (20 lbs.)
20 Sumo Dead Lift High Pulls (95 lbs.)
20 Ball Slams (20 lbs.)
10 Front Squat (95 lbs.)
10 Ball Slams (20 lbs.)

Time - 9:36

Cash-Out:
3 Turkish Get-Ups (36 lbs.)

CrossFit Makes Access Hollywood

As featured on Access Hollywood, this WOD is named for Gerard Butler and the movie '300'

WOD 176

"Lumberjack 20" - Hero Workout

Scaled

20 Deadlifts (165 lbs)
Row 200m
20 KB swings (53 lbs.)
Row 200m
20 Overhead Squats (75 lbs)
Row 200m
20 Burpees
Row 200m
20 Pull-Ups
Row 200m
20 Box Jumps (24″)
Row 200m
20 Dumbbell Squat Cleans (25 lbs. each arm)
Row 200m

Time - 23:35

WOD 175

Olympic Weightlifting Class

30 minutes of:
Even minute - 3, 4, or 5 Back Squats and Behind the Back Push Press
Odd minute - 3, 4 or 5 Front Squats and Hang Power Cleans

All movements at 85 lbs.

WOD 174

8 Minutes AMRAP

7 Wall Balls (20 lbs.)
7 Burpees
7 Toes to Bar

Rounds - 5

Cash-Out:

3 X 3 Snatch and Squat Snatch
All @ 95 lbs.

WOD 173

10-9-8-7-6-5-4-3-2-1

Snatch-Width Grip Dead Lift (105 lbs.)
Push-Ups
Kettle Bell Sumo Dead Lift High Pulls

Time - 9:28

WOD 172

"Elizabeth"

21-15-9
Power Cleans (135 lbs.)
Ring Dips (band assisted)

Time - 8:35

The result:


Cash-Out:
Back Squats
3 @ 135 lbs., 3 @ 165 lbs., 3 @ 185 lbs.

WOD 171

Olympic Weight Lifting Class

15 Front Squats @ 95 lbs.
15 Push Jerk @ 115 lbs.
15 Hang Power Cleans @ 95 lbs.

Workout:
15 Squat Clean and Jerks @ 95 lbs.

Time - 2:05

WOD 170

21-15-9
Single Arm Dumbbell Squat Snatch (25 lbs.) - Each Arm
Double Unders

Time - 12:30

Shoulder Press:
2 @ 95 lbs., 2 @ 105 lbs., 1 @ 115 lbs., Failed @ 120 lbs.

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs. (New PB)
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 169

1500m Row - 6:47

10-9-8-7-6-5-4-3-2-1
Wall Balls and Pull-Ups

Time - Not Recorded

Cash-Out:
Shoulder Press to Push Press to Push Jerk (115 lbs.)

New PB on Shoulder Press

WOD 168

20 Minutes AMRAP
Team of Three (w/Joey and Chris F.)

10 Pull-Ups
10 Power Cleans (115 lbs.)
5 Push Jerk (115 lbs.)
10 Burpees

Rounds - 5 and 1/3

WOD 167

30-21-15-9
Kettle Bells (36 lbs.)
Push-Ups
Knees to Elbows

Time - 12:21

Back Squats
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 185 lbs.
3 @ 205 lbs.

WOD 166

"Randy"
Hero Workout

75 Power Snatch @ 75 lbs.

Time - 8:22 (Prescribed)

WOD 165

4 Rounds:

15 Wall Balls (20 lbs.)
15 Push-Ups
15 Knees to Elbows

Time - 10:46

Cash-Out
Dead Lift (1 @ 215 lbs., 1 @ 225 lbs., 1 @ 235 lbs.)

WOD 164 (A & B)

8am
"Diane"

21-15-9
Dead Lifts (205 lbs.)
Hand Stand Push-Ups (2 mats)

Time - 9:20 (Not Prescribed)

10am
"Diane"

21-15-9
Dead Lifts (165 lbs.)
Hand Stand Push-Ups (2 mats)

Time - 5:48 (Not Prescribed)

Cash-Out:
5 Shoulder Press (95 lbs.)

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs. (New PB)
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 163

4 Rounds:
5 Muscle Ups (Progression)
10 Kettle Bells (53 lbs.)
5 Toes to Bar

3 X 3 Squat Cleans
3 @ 115 lbs., 3 @ 135 lbs., 3 @ 155 lbs., 1 @ 175 lbs.

8 Shoulder Press (85 lbs.)

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 165 lbs. (New PB)
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 162

Olympic Weight Lifting Class

15 Minutes:
Varied Power Snatch and Squat Snatch (45 Reps Total @ 65 lbs.)

3 X 3 Push Jerk
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs. (Personal Best)

WOD 161

4 Rounds:
15 Sumo Dead Lift High Pulls (75 lbs.)
15 Weighted Walking Lunges (each leg - 25 lbs.)
15 Pull-Ups

Time - 16:05

WOD 160

Part A:
"Dirty Water"

30 Thrusters (65 lbs.)
30 Ball Slams (20 lbs.)

20 Thrusters (65 lbs.)
20 Ball Slams (20 lbs.)

10 Thrusters (65 lbs.)
10 Ball Slams (20 lbs.)

Time - 7:46


Part B:
Dimel Dead Lifts 2 X 20 @ 95 lbs.

WOD 159

"Grace"

30 Clean and Jerk (135 lbs.)

Time - 5:27 (Prescribed)

First time doing "Grace" at the prescribed weight.
10 lbs. heavier, 1:08 quicker!

WOD 158

30 Double Unders
30 Push Press (85 lbs.)
30 Double Unders
30 Wall Balls (20 lbs.)
30 Double Unders
30 Knees to Elbows
30 Double Unders
30 Power Snatch (75 lbs.)

Time - 21:12

WOD 157

15 Minutes
1 Round per Minute of:

3 Power Cleans (135 lbs.)
3 Box Jumps (24")

WOD 156

5-10-15-10-5

Medicine Ball Cleans (20 lbs.)
Dumbbell Push Press (25 lbs.)
Push-Ups

Time - 6:38

3 X 3 Dead Lift
3 @ 205 lbs.
3 @ 225 lbs.
3 @ 245 lbs.

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs. (New PB)
Hang Power Clean - 135 lbs. (New PB)
Squat Snatch - 115 lbs.

WOD 155

Olympic Weightlifting Class

Squat Snatch:
2 @ 65 lbs., 2 @ 95 lbs., 5 @ 105 lbs.

Squat Clean and Split Jerk:
2 @ 95 lbs., 2 @ 115 lbs., 5 @ 135 lbs.

Overtime:
Sumo Dead Lift High Pull:
3 @ 105 lbs., 3 @ 135 lbs.

Hang Power Clean:
3 @ 135 lbs.

CrossFit PEI Wins a Marathon! Again.

My home box, CrossFit PEI, finished 1st and 3rd in the corporate team relay today at the PEI Marathon. Last year, we won it as well. Of course, I'm using the royal 'we' as I'm not a distance runner. However, I was there to cheer on the competitors and it was great to see our local affiliate throw the gauntlet down and run away with most of the prizes. Quite a feat for a lot of people who don't train for running.

PEI Marathon Corporate Relay Victory

WOD 154

5-10-15-10-5
Air Squats
Pull-Ups
Power Cleans (135 lbs.)

Time - 12:20

Plus, after all this time, my first ever rip:

WOD 153

4 Rounds:
10 Ring Dips (band-assisted)
10 Power Snatch (95 lbs.)
10 Knees to Elbows

Time - 9:39

3 X 3 Front Squats (3 @ 85 lbs., 3 @ 135 lbs., 3 @ 155 lbs.)

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.
Squat Snatch - 115 lbs. (New PB)

WOD 152

Olympic Weightlifting Class

9 Power Snatch (95 lbs.)
9 Muscle Snatch (95 lbs.)
9 Hang Power Snatch (95 lbs.)

2 Rounds of 5 Squat Snatch at 95 lbs.

1 Squat Snatch at 105 lbs.
1 Squat Snatch at 115 lbs. (PB)

WOD 151

Part A:

21-15-9
Medicine Ball Cleans (20 lbs.)
Wall Balls (20 lbs.)
Push-Ups

Time - 8:23

Part B:

3 Rounds:
4 Shoulder Press (95 lbs.)
2 Push Press (95 lbs.)
1 Push Jerk (95 lbs.)

Not Timed

WOD 150

"Team Floating Fran"

Team of 5
250 Thrusters (95 lbs.)
250 Pull-Ups

Bar cannot touch the floor.

Time - 13:44

Max. Box Jump Height (24'', 40'', 42'')

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs. (New PB)
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.

WOD 149

"Four Squares"

Maximum weight or maximum reps achieved without stopping during the 5 minutes at each station.

Kettle Bells (53 lbs.) - 30
Push-Ups - 23
Pull-Ups - 13
Overhead Squat - 3 @ 95 lbs, 3 @ 115 lbs, 2 @ 135 lbs., 3 @ 135 lbs.)

WOD 148

"Helen"

3 Rounds:
400m Run
21 Kettle Bells (53 lbs.)
12 Pull-Ups

Time - 12:55 (Prescribed)

WOD 147

Olympic Weight Lifting Class

Worked on Snatch Dead Lift, Muscle Snatch, and Power Snatch at 65 lbs.

10 Minutes AMRAP:
5 Thrusters (95 lbs.)
7 Hang Power Cleans (95 lbs.)
10 Sumo Dead Lift High Pulls (95 lbs.)

Rounds - 4 Rounds +

WOD 146

Part 1:
3 X 3 Push Jerk (3 @ 95 lbs., 3 @ 135 lbs., 2 @ 155 lbs.)

Part 2:
5 Rounds:
12 Medicine Ball Cleans (20 lbs.)
12 Knees to Elbows

Time - 9:50

Obligatory CrossFit Vacation Pose

@ Urquhart Castle near Inverness, Scotland at Loch Ness.

Medicine Ball Cleans using a trebuchet stone.

WOD 145

@ CrossFitFife in Edinburgh, Scotland

25-20-15-10-5 Burpees
50-40-30-20-10 Kettle Bells (1st 50 @ 53 lbs., final 100 @ 36 lbs.)
25-20-15-10-5 Sit-Ups (1st 30 were 10 lb. weighted)

Time - 25:50

WOD 144

Part A: 6 Minutes AMRAP

3 Muscle Up Progression
6 Push-Ups
9 Push Press (65 lbs.)

Rounds - 5

Part B: 6 Minutes AMRAP

10 Kettle Bells (53 lbs.)
10 Air Squats
10 Sit-Ups

Rounds - 6

WOD 143

Olympic Weightlifting Class

Power Snatch and Snatch Clean

Various Reps:
@ 65 lbs. and @ 95 lbs.

15 Toes to Bar

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 125 lbs. (New PB)
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.

WOD 142

@ Element CrossFit in Mississauga, Ontario

7-7-7-7-7 Dead Lifts
7 @ (95 lbs., 145 lbs., 195 lbs., 215 lbs., 225 lbs.)

7-7-7-7-7 Overhead Squats
7 @ (45 lbs., 65 lbs., 85 lbs., 95 lbs., 105 lbs.)

Also did 3 Overhead Squats at 115 lbs. and 3 Overhead Squats at 125 lbs. (PB)

Also did 10 Reps with a 70 lb. Kettle Bell

WOD 141

6 Rounds:

4 Dead Lifts (95 lbs.)
2 Hang Power Cleans (95 lbs.)
2 Shoulder Press (95 lbs.)
4 Push Jerk (95 lbs.)
8 Knees to Elbows

(Cannot set bar down after it's picked up or else a penalty of 4 knees to elbows)

Time - 5:56

WOD 140

"Diane"

21-15-9
Dead Lifts (200 lbs.)
Handstand Push-Ups

Time - 9:03 (Not Prescribed)

WOD 139

4 Rounds:
7 Burpee Pull-Ups (High Bar)
7 Medicine Ball Cleans (20 lbs.)
7 Walking Lunges (Medicine Ball Overhead)

Time - 8:15

Push Jerk (3 @ 95 lbs., 3 @ 135 lbs., 3 @ 155 lbs., 0/2 @ 165 lbs.)

WOD 138

This WOD was based on one of the 2009 CrossFit Games WODs

3 Rounds:
30 Wall Balls (20 lbs.)
30 Squat Snatch (65 lbs.)

Time - 25:00 (DNF - time limit)

Completed 90/90 Wall Balls and 70/90 Squat Snatches

WOD 137

Couples Workout (w/Sarah)

400m Run
50 Wall Balls (16 lbs.) - min. 20 each
50 Kettle Bells (53 lbs.) - min. 20 each
50 Pull-Ups - min. 20 each
400m Run

Time - 12:06

Celebrity CrossFitter #2

Malin Akerman is an up and coming star who has roles in The Heartbreak Kid and The Watchmen, just to name a few. When it comes to her body and staying in shape it was reported by People Magazine that she likes to mix up her routines and keep her body guessing. She said, “It’s very much about shocking your body. If you do the same routine every single day your body gets used to it.”


Akerman is a supporter of the military-inspired fitness and conditioning program called, CrossFit. It’s a varied workout consisting of gymnastics, weight training and short but intense bouts of cardio. Akerman suggested, “They have these CrossFit gyms where you have medicine balls, weight-lifting, rowing machines, [and] obstacle courses. I recommend going!” (Internet Article)

One Year CrossFit Anniversary

One year ago today was my first CrossFit Workout of the Day during my fundamentals classes. When I started, I had concerns over how much I would like it and whether or not my knees would be able to take the strain due to some previous issues/surgery. Since then, CrossFit has become something that I crave. I do my best to get to 4 WODs per week and often feel like kicking myself when I miss a WOD that I know I would have liked. I am stronger, have more power, and in turn, have noticed that I feel better and look better. I have no injury concerns anymore either. And most of all, it's the CrossFit community and the people that I've met through working out that make it so rewarding.

Year #2 starts tomorrow morning at 9am. :)

WOD 136

400m Run
10 Tire Flips
25 Burpees
400m Run
15 Dead Lifts (11 @ 205 lbs. and 4 @ 225 lbs.)
30 Box Jumps
400m Run
20 Push Press (95 lbs.)
50 Air Squats

Time - 20:02

WOD 135

Alternating Tabata for 8 Minutes Total
Lowest Number per 20 Seconds

Push Press (75 lbs.) - 6
Sumo Dead Lift High Pulls (75 lbs.) - 7

Celebrity CrossFitter #1

Kelly Clarkson has embarked on a fitness regime used by police academies and the military in a bid to get fit. The singer’s fluctuating weight has attracted a string of comments after she was seen sporting a fuller figure in recent months. Clarkson insists she’s never felt uncomfortable about her waistline, despite critics sometimes panning her for her size. She says, “When people talk about my weight, I’m like, ‘You seem to have a problem with it’; I don’t. I’m fine! I’ve never felt uncomfortable on the red carpet or anything.”



The American Idol winner has now embarked on CrossFit, a cardio and strength training program, because it gives her so much more energy when she’s performing. She says, “I love it! You never work out more than 35 minutes, but it’s so intense. You do things like box jumps, then 50 sit-ups, then 50 squats and then running. Me, my backup singers and my hair-and-make-up girl do it together. They laugh at me, because most of the time they’re like, ‘Oh, my God, I don’t want to go,’ and I’m the one saying, ‘I’m ready!’. It makes me feel like GI Jane. It’s very empowering. I feel like I can whup ass and in my shows, everybody has noticed." (Internet Article)

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs. (New PB by 20 lbs.)
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 85 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.

WOD 134

5 Rounds:
6 Power Snatch (105 lbs.)
6 Box Jumps
6 Hand-Clap Push-Ups

Time - 7:07

1-1-1 Power Cleans (135 lbs, 155 lbs. 175 lbs.)

WOD 133

10-9-8-7-6-5-4-3-2-1

Power Cleans (135 lbs.)
Burpees
Ring Dips (using the parallettes)

Time - 17:58

200m Row - 37 seconds

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Clean - 155 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 85 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.

WOD 132

"Satan's 9"

9 Back Squat (45 lbs.)
9 Front Squat (45 lbs.)
9 Overhead Squats (45 lbs.)
9 Shoulder Press (45 lbs.)
9 Push Press (45 lbs.)
9 Push Jerk (45 lbs.)
9 Dead Lift (45 lbs.)
9 Sumo Dead Lift High Pulls (45 lbs.)
9 Cleans (45 lbs.)

Time - 19:23

WOD 131

Maximum Pull-Ups 1 Minute - 20
Maximum Push-Ups 1 Minute - 31
Maximum Kettle Bells (53 lbs.) 1 Minute - 32

21-15-9
Dead Lift (200 lbs.)
Box Jumps (24")

Time - 9:01

WOD 130

15 Minutes
3 Snatch on the minute (95 lbs.)

5 Minutes
5 Muscle Snatch on the minute (75 lbs.)

WOD 129

20 Minutes AMRAP
100m Run
15 Wall Balls (20 lbs.)
15 Pull-Ups
100m Run
15 Overhead Squats (85 lbs.)
15 Knees to Elbows
100m Run
15 Dumbbell Push Press (25 lbs.)
15 Supermans

2 and 2/9 Rounds

WOD 128

400m Run
Then
3 Rounds:
10 Squat Cleans (115 lbs.)
10 Pull-Ups
20 Box Jumps
Then
400m Run

Time - 20:09

WOD 127

3 Rounds:
20 Wall Balls (20 lbs.)
20 Single Arm Snatch (30 lbs.)

Time - ?:??

Push Jerk 3X3 (135 lbs., 145 lbs., 155 lbs.)

WOD 126

4 Rounds:
10 Thrusters (105 lbs.)
10 Kettle Bells

Time - 10:12

WOD 125

30 Wall Balls (20 lbs.)
15 Push Press (95 lbs.)
10 Pull-Ups
20 Wall Balls (20 lbs.)
15 Push Press (95 lbs.)
20 Pull-Ups
10 Wall Balls (20 lbs.)
15 Push Press (95 lbs.)
30 Pull-Ups

Time - ?:??

WOD 124

30 Cleans (115 lbs.)
30 Sit-Ups
15 Cleans (115 lbs.)
15 Sit-Ups
7 Cleans (115 lbs.)
7 Sit-Ups

Time - 7:32

WOD 123

30 Wall Balls (20 lbs.)
20 Pull-Ups
30 Walking Lunges
20 Toes to Bar
30 Dumbbell Push Press (25 lbs.)
20 Handstand Push-Ups
30 Air Squats
20 Ring Dips

Time - 15:01

Front Squats - 3-3-3-2 (95 lbs., 135 lbs., 155 lbs., 185 lbs.)

WOD 122

4 Rounds:
9 Pull-Ups
9 Ring Dips
10 Kettle Bells (53 lbs.)
10 Burpees

Time - 9:42

WOD 121

3 Dumbbell Snatch
3 Overhead Squat Dumbbell
3 Push-Ups

20 Rounds at 20 lbs.

Time - 8:43

WOD 120

12-9-6
Thrusters (115 lbs.)
Pull-Ups (Chest to Bar)

Time - 8:30

WOD 119

400m Run - 1:03

5 Rounds:
Long Jumps and Medicine Ball Cleans (Total 50)
15 Pull-Ups

Time - 29:14

WOD 118

4 Rounds:
25 Box Jumps
15 Sumo Dead Lift High Pulls (75 lbs.)
15 Pull-Ups
15 Medicine Ball Push Press (20 lbs.)

Time - 18:53

WOD 117

"DT"

5 Rounds:
12 Dead Lift (115 lbs.)
9 Hang Power Cleans (115 lbs.)
6 Push Jerk (115 lbs.)

Time - 16:10 (Not Prescribed)

WOD 116

15 Minutes
2 Snatches per Minute (95 lbs.)

WOD 115

4 Rounds:
15 Cleans (95 lbs.)
15 Push-Ups
15 Walking Lunges (25 lbs. added)

Time - 15:30

WOD 114

"Fra-Hel-Beth"

21 Thrusters (95 lbs.)
21 Pull-Ups
400m Run
15 Kettle Bells (53 lbs.)
9 Dead Lift (175 lbs.)
9 Handstand Push-Ups

Time - 9:01

WOD 113

5 Rounds:
3 Muscle-Up Progression
5 Hang Power Cleans (115 lbs.)
5 Push Jerk (115 lbs.)

Time - 6:01

WOD 112

12 Minutes AMRAP
10 Kettle Bells (53 lbs.)
7 Overhead Squats (65 lbs.)
5 Pull-Ups

7 Rounds Completed

WOD 111

Team "Helen"

3 Rounds:
400m Run
21 Kettle Bells
12 Pull-Ups

Dead Lift 1 @ 215 lbs.

WOD 110

Cleans (3 @ 115 lbs., 3 @ 135 lbs., 2 @ 155 lbs.)

7 Minutes AMRAP
5 Pull-Ups
5 Ring Dips
5 Wall Balls (20 lbs.)

7 Rounds

WOD 109

104' Walking Lunges
104 Kettle Bells (53 lbs.)
104' Walking Lunges
104 Push-Ups
104' Walking Lunges
104 Sit-Ups

Time - 24:27

WOD 108

21-15-9
Box Jumps (24")
Kettle Bells (53 lbs.)
Sumo Dead Lift High Pulls (95 lbs.)

Time - 8:57

WOD 107

Two 400m Runs (1:32 & 1:22)

4 Minute Tabata Wall Balls
2 Minute Tabata Hang Power Cleans
2 Minute Tabata Shoot-Thrus

WOD 106

10-9-8-7-6-5-4-3-2-1
Push Press (115 lbs.)
Pull-Ups
Sit-Ups
Air Squats

Time - 14:49

WOD 105

5-7-9-7-5
Squat Cleans (135 lbs.)
Ring Dips

Time - 13:15

WOD 104

3X3 Push Jerk (95 lbs., 115 lbs., 135 lbs.)

10 Minutes AMRAP
7 Sumo Dead Lift High Pulls (95 lbs.)
7 Wall Balls (20 lbs.)
7 Knees to Elbows

7 Rounds

WOD 103

800m Run
Then
3 Rounds:
12 Single Arm Snatch (30 lbs.)
12 Knees to Elbows
12 Ball Slams (20 lbs.)

Time - 11:46

WOD 102

8 rounds:
15 Dead Lift (155 lbs.)
15 Push-Ups

Time - 21:42

WOD 101

Team "Filthy Fifty"

All 10 exercises
90 seconds work
30 seconds rest

WOD 100

Back Squats
15-5-3-2-2-1

(45 lbs., 155 lbs., 175 lbs., 185 lbs., 195 lbs., 205 lbs.)

WOD 99

5 Rounds:
21 Thrusters (75 lbs.)
21 Double Unders

Time - 21:43

WOD 98

"Randy" - Hero Workout

75 Power Snatches (75 lbs.)

Time 8:38

WOD 97

21 Power Cleans (125 lbs.)
9 Knees to Elbows
15 Power Cleans (125 lbs.)
15 Knees to Elbows
9 Power Cleans (125 lbs.)
21 Knees to Elbows

Time 9:59

WOD 96

800m Run
100 Medicine Ball Cleans (20 lbs.)
100 Push-Ups
100 Walking Lunges

Time - 21:53

WOD 95

12 Minutes AMRAP
5 Burpee Pull-Ups
10 Dead Lift (175 lbs.)
10 Wall Balls (20 lbs.)

4 Rounds Completed

WOD 94

"Helen Hits The Wall"

3 Rounds:
400m Run
21 Wall Balls (20 lbs.)
21 Kettle Bells (53 lbs.)
12 Pull-Ups

Time - 18:08

WOD 93

15-12-9
Dead Lifts (185 lbs.)
Box Jumps

Time - 4:02

WOD 92

400m Run
30 Wall Balls (20 lbs.)
3 Rounds:
15 Sumo Dead Lift High Pulls (95 lbs.)
15 Kettle Bells (53 lbs.)

Time - 10:58

WOD 91

"Grace"

30 Clean and Jerk (125 lbs.)

Time - 6:35 (Not Prescribed)

WOD 90

400m Run
10 Handstand Push-Ups
30 Sumo Dead Lift High Pulls (95 lbs.)
8 Handstand Push-Ups
30 Kettle Bells (53 lbs.)
6 Handstand Push-Ups
30 Air Squats
4 Handstand Push-Ups
30 Pull-Ups
2 Handstand Push-Ups
400m Run

Time - 15:17

WOD 89

5 Rounds:
400m Run
15 Overhead Squats (75 lbs.)

Time - 17:55

WOD 88

"4 Diamonds"

3 Rounds:
40 Push Press (65 lbs.)
30 Air Squats
20 Ring Dips
10 Double Unders

Time - 17:25

WOD 87

30-21-15-9
Kettle Bells (53 lbs.)
Knees to Elbows
Walking Lunges

Time - 10:09

WOD 86

6 Rounds:
10 Medicine Ball Cleans (20 lbs.)
10 Push-Ups
Medicine Ball Overhead Walk (20 lbs.)

Time - 9:10

WOD 85

10-9-8-7-6-5-4-3-2-1

Power Cleans (120 lbs.)
Pull-Ups

Time - 13:40

WOD 84

100 Thrusters (65 lbs.)

Time - 9:12

WOD 83

5 Rounds:
7 Snatch (85 lbs.)
10 Push-Ups

Time - 6:46

WOD 82

400m Run
Then
21-15-9
Cleans (115 lbs.)
Ring Dips
Then
400m Run

Time - 13:49

WOD 81

500m Row
30-21-15-9
Medicine Ball Cleans (20 lbs.)
Double Unders
Knees to Elbows

Time - 19:16

WOD 80

50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats
50 Kettle Bells (53 lbs.)

Time - 16:25

WOD 79

8 Rounds:
5 Single Arm Snatch (30 lbs.)
5 Handstand Push-Ups

Time - 6:30

2X5 Back Squats (145 lbs., 165 lbs.)

WOD 78

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-Ups
50 Kettle Bells (53 lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs.)
50 Back Extension
50 Wall Balls (20 lbs.)
50 Burpees
50 Double Unders

Time - 36:26

WOD 77

21-15-9
Dead Lift (195 lbs.)
Box Jumps
Dumbbell Push Press (25 lbs.)

Time - ?:??

3X3 Shoulder Press (95 lbs., 105 lbs., 115 lbs. - failed)

WOD 76

9 Front Squats (95 lbs.)
6 Pull-Ups
7 Front Squats (95 lbs.)
8 Pull-Ups
5 Front Squats (95 lbs.)
10 Pull-Ups
3 Front Squats (95 lbs.)
12 Pull-Ups
1 Front Squats (95 lbs.)
14 Pull-Ups

Time - 5:57

WOD 75

3 Rounds:
20 Kettle Bells (53 lbs.)
20 Push-Ups
20 Dumbbell Snatches (25 lbs.)

Time - 13:38

WOD 74

5 Rounds:
5 Dead Lift (205 lbs.)
10 Burpees

Time - 7:53

WOD 73

800m Run

3 Rounds:
1 minute Wall Balls (16 lbs.)
1 minute Pull-Ups
1 minute Dumbbell Snatches (25 lbs.)
1 minute Rest

Total Reps. - 157

WOD 72

12 Minutes AMRAP
5 Sumo Dead Lift High Pulls (115 lbs.)
1 Squat Clean (115 lbs.)
5 Push Jerk (115 lbs.)

7 Rounds Completed

WOD 71

40 Kettle Bells (53 lbs.)
40 Knees to Elbows
30 Kettle Bells (53 lbs.)
30 Knees to Elbows
20 Kettle Bells (53 lbs.)
20 Knees to Elbows
10 Kettle Bells (53 lbs.)
10 Knees to Elbows

Time - 11:44

4X3 Front Squats (95 lbs., 115 lbs., 135 lbs., 155 lbs.)

WOD 70

3 Rounds:
10 Clean and Jerk (115 lbs.)
15 Ring Dips
20 Kettle Bells

Time - 13:30

WOD 69

"Fran"

21-15-9
Thrusters (95 lbs.)
Pull-Ups

Time - 9:20 (Prescribed)

WOD 68

20 Ring Dips
30 Kettle Bells
20 Push-Ups
30 Kettle Bells
20 Push Press (95 lbs.)
30 Kettle Bells
20 Push-Ups
30 Kettle Bells
20 Push Press (65 lbs.)

Time - 16:15

WOD 67

20 Minutes AMRAP

15 Overhead Squats
10 Knees to Elbows
5 Handstand Push-Ups

Almost 10 Completed Rounds

WOD 66

"Diane"

21-15-9
Dead Lift (165 lbs.)
Handstand Push-Ups

Time - 6:15 (Not Prescribed)

WOD 65

50 Kettle Bells
10 Sit-Ups
40 Kettle Bells
20 Sit-Ups
30 Kettle Bells
30 Sit-Ups
20 Kettle Bells
40 Sit-Ups
10 Kettle Bells
50 Sit-Ups

3X3 Box Squat (95 lbs., 115 lbs., 135 lbs.)

WOD 64

5 Rounds:
400m Run (1) or 300m Row (4)
12 Medicine Ball Cleans
12 Push Jerks (85 lbs.)

Time - 20:30

WOD 63

20 Minutes AMRAP
10 Dead Lift (145 lbs.)
10 Push-Ups
10 Knees to Elbows
10 Wall Balls (20 lbs.)
10 Double Unders

5 rounds Completed

GOAT Day - Injured

I tore up my knee helping some friends move so I couldn't do the WOD. I decided to focus on a movement which I hadn't been able to master and one which didn't involve much bending of the knee. My entire workout consisted of doing the kipping pull-up until I felt comfortable doing it. Over the span of the hour, I did 105 kipping pull-ups. Although I never did a WOD, this is possibly the most pivotal day of CrossFit for me... from this point on, all of my workouts which involved pull-ups will be done properly and prescribed with no jumping pull-ups.

WOD 62

4 Rounds:
10 Dumbbell Snatch (25 lbs.)
10 Knees to Elbows
10 Wall Balls (16 lbs.)

Time 7:44

3X3 Push Press (95 lbs., 115 lbs., 135 lbs.)

WOD 61

5 Rounds:
5 Handstand Push-Ups
10 Pull-Ups
15 Dead Lift (115 lbs.)
20 Double Unders

Time - 20:12

WOD 60

10 Minutes AMRAP

7 Medicine Ball Cleans (20 lbs.)
7 Medicine Ball Push Press (20 lbs.)
7 Push-Ups

10 Rounds Completed

WOD 59

"Grace"

30 Clean and Jerk (115 lbs.)

Time - 6:55 (Not Prescribed)

WOD 58

Dead Lift
5-4-3-2-1

165 lbs. up to 235 lbs.

Tabata Air Squats

WOD 57

50 Kettle Bells
10 Push-Ups
40 Kettle Bells
20 Push-Ups
30 Kettle Bells
30 Push-Ups
20 Kettle Bells
40 Push-Ups
10 Kettle Bells
50 Push-Ups

Time - 16:55

WOD 56

4 Rounds:
5 Handstand Push-Ups
10 Pull-ups
15 Air Squats

Time - 5:45

WOD 55

"Fran"

21-15-9

Thrusters (95 lbs.)
Pull-Ups

Time - 7:40 (Not Prescribed - Chin-Ups)

WOD 54

"Helen"

3 Rounds:
400m Run
21 Kettle Bell
12 Pull-Ups

Time - 11:24 (Not Prescribed)

WOD 53

15 Minute AMRAP
7 Dead Lift (85 lbs.)
7 Hang Power Clean (85 lbs.)
7 Push Jerk (85 lbs.)

8.5 Rounds Completed

3X3 Shoulder Press (85 lbs., 95 lbs., 105 lbs.)

WOD 52

"Badger" - partial

3 Rounds:
400m Run
Squat Cleans (85 lbs.)
Pull-Ups

WOD 51

25 Cleans
10 Double Unders
20 Cleans
15 Double Unders
15 Cleans
20 Double Unders
10 Cleans
25 Double Unders
5 Cleans
30 Double Unders

WOD 50

Team Workout (w/Dixon and Chris)

? Rounds:
10 Sumo Dead Lift High Pulls (95 lbs.)
10 Push-Ups
10 Ball Slams

WOD 49

21-15-9-5

Dumbbell Snatches (25 lbs.)
Push-Ups
1' Vertical Jumps

WOD 48

@ CrossFit Halifax, Nova Scotia

21-15-9-15-21
Jumping Back Squats (65 lbs.)
Push-Ups

WOD 47

"Grace"

30 Clean and Jerk (95 lbs.)

Time - ?:?? (Not Prescribed)

WOD 46

50 Double Unders
30 Pull-Ups
40 Double Unders
25 Pull-Ups
30 Double Unders
20 Pull-Ups
20 Double Unders
15 Pull-Ups
10 Double Unders
10 Pull-Ups

Time - 20:15

WOD 45

"Fran"
21-15-9

Thrusters
Pull-Ups

Time - ?:?? (Not Prescribed)

WOD 44

4 Rounds:
15 Wall Balls
15 Box Jumps
15 Pull-Ups

Maximum Box Jump Height - 46''

WOD 43

750m Row
40 Ring Dips
100 Ball Slams (20 lbs.)

Time - 11:39

WOD 42

5 Rounds:
15 Front Squats (85 lbs.)
10 Dumbbell Snatches (25 lbs.)

Time - 11:59

WOD 41

Total 80 Reps:

49 Calories Rowing
31 Pull-Ups (Time - 3:41)


3X3 Cleans (95 lbs., 115 lbs., 135 lbs.)

WOD 40

"CrossFit Total"

Back Squat - 205 lbs.
Shoulder Press - 100 lbs.
Dead Lift - 265 lbs.

Total - 570 lbs.