Saturday, November 28, 2009

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

Friday, November 27, 2009

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.

Wednesday, November 25, 2009

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

Tuesday, November 24, 2009

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.

Friday, November 20, 2009

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

Wednesday, November 18, 2009

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

Tuesday, November 17, 2009

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.

Wednesday, November 11, 2009

WOD 166

"Randy"
Hero Workout

75 Power Snatch @ 75 lbs.

Time - 8:22 (Prescribed)

Tuesday, November 10, 2009

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.)

Saturday, November 7, 2009

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.)

Friday, November 6, 2009

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.)

Wednesday, November 4, 2009

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)

Tuesday, November 3, 2009

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