Tuesday, December 28, 2010

WOD 305

4 Rounds:
15 Wall Balls @ 20 lbs.
15 Walking Lunges (total)
15 Push-Ups

Time - 9:10

Monday, December 27, 2010

WOD 304

Team Workout (with Joey and Gerry)

Each member - 2,500 lbs. overhead
22 Clean and Jerks each @ 115 lbs.

40 Handstand Push-Ups

Time - 6:45

100 Air Squats
50 Pull-Ups

Time - 9:38

Tuesday, December 21, 2010

WOD 303

Part A:
3-3-3-3
Sumo Dead Lifts
155 lbs., 175 lbs., 205 lbs., 225 lbs.

Part B:
12-9-6
Thrusters @ 100 lbs.
Knees to Elbows
Ring Push-Ups

Time - 8:54

Saturday, December 18, 2010

WOD 302

Part A:

30 Air Squats
30 Dead Lifts @ Body Weight (195 lbs.)
30 Kettlebell Swings (53 lbs.)
30 Burpees

Part B:

Max 3 Rep Snatch (45 seconds)
125 lbs.

Unbroken Pull-Ups - 12

Friday, December 17, 2010

WOD 301

6 Rounds:
5 Double Unders (Unbroken)
10 Single Arm Snatch (Total @ 20 lbs.)
15 Air Squats

Time - 5:23

Tuesday, December 14, 2010

WOD 300

Shoulder Press
5 @ 65 lbs.
5 @ 75 lbs.
5 @ 85 lbs.
5 @ 95 lbs.

12 Minute AMRAP
10 Kettle Bells (36 lbs.)
6 Toes to Bar
10 Medicine Ball Cleans (16 lbs.)

Rounds - 6

Sunday, December 12, 2010

WOD 299

Part A:
On the 90 second mark:
3 Snatch Width Dead Lift @ 65 lbs.
1 Power Snatch @ 65 lbs.
3 Overhead Squats @ 65 lbs.

Part B:
5-7-9-7-5
Overhead Squats @ 65 lbs.
Push-Ups

Time - 3:43

Friday, December 10, 2010

WOD 298

Clean and Jerk:
105 lbs., 125 lbs., 145 lbs., 165 lbs., 175lbs.

2 rounds:
30 Wall Balls (16 lbs.)
40 Ball Slams (16 lbs.)
50 Double Unders

Time - 14:05

Friday, December 3, 2010

WOD 297

Part 1:
7 Rounds:
2 DeadLifts and 5 Pushups
(Adding 10 lbs to the bar each round, done on the minute)

135 lbs., 145 lbs., 155 lbs., 165 lbs., 175 lbs., 185 lbs., 195 lbs.

Part 2:
6 Rounds:
3 Squat Cleans (65 lbs.)
7 Walking Lunges with a bumper plate overhead (25 lbs.)
5 Pullups

Time: 9:29

Friday, October 15, 2010

WOD 296

Part A:
Shoulder Press
6 Rounds of 2 Reps @ 105 lbs.
Front Squat
6 Rounds of 2 Reps @ 105 lbs.

Part B:
30 Wall Balls @ 18 lbs.
6 Muscle Up Progression
20 Wall Balls @ 18 lbs.
4 Muscle Up Progression
10 Wall Balls @ 18 lbs.
2 Muscle Up Progression

Time - 4:38

Saturday, October 9, 2010

WOD 295

CrossFit Skills - Retread

Various skills to do within time limits

Tuesday, October 5, 2010

WOD 294

15-25-15
Dead Lifts @ 135 lbs.
Ball Slams @ 20 lbs.

Time - 5:55

Saturday, October 2, 2010

WOD 293

21-15-9

Power Cleans @ 135 lbs.
Push-Ups

Time - 9:38

Friday, October 1, 2010

WOD 292

40 Double Unders
10 Pull-Ups
35 Double Unders
15 Pull-Ups
30 Double Unders
20 Pull-Ups
20 Double Unders
15 Pull-Ups
10 Double Unders
10 Pull-Ups

Time - 13:33

Tuesday, September 28, 2010

WOD 291

Part A:
Deadlifts
3 @ 135 lbs.
3 @ 185 lbs.
3 @ 205 lbs.

Part B:
50 Air Squats
40 Kettle Bells (36 lbs.)
30 Air Squats
20 Kettle Bells (36 lbs.)
10 Air Squats
10 Kettle Bells (36 lbs.)
20 Air Squats
30 Push Ups
40 Air Squats
50 Push Jerk (45 lbs.)

Time - 12:46

Friday, September 24, 2010

WOD 290

9-6-3

Thrusters @ 95 lbs.
Jumping Muscle-Up

Time - 7:00

Saturday, September 18, 2010

WOD 289

Team Cleans
3 Rounds:
3 Squat Cleans
3 Medicine Ball Cleans
3 Sandbag Cleans
3 Dumbbell Cleans

Half Tabata Pull-Ups

Friday, September 17, 2010

WOD 288

15 Wall Balls (18 lbs. - Unbroken)
Then:
5-10-15-10-5
Kettle Bells
Box Jumps
Sit-Ups
Then:
15 Wall Balls (18 lbs. - Unbroken)

Time - 6:42

Tuesday, September 7, 2010

WOD 287

Part A:
20 Wall Balls (16 lbs.) - Unbroken
20 Push-Ups
15 Wall Balls (16 lbs.) - Unbroken
15 Push-Ups
10 Wall Balls (16 lbs.) - Unbroken
10 Push-Ups
5 Wall Balls (16 lbs.) - Unbroken
5 Push-Ups

Time - 4:52

Part B:
Push Jerk
3 @ 135 lbs.
3 @ 145 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
1 @ 175 lbs.

Monday, September 6, 2010

WOD 286

CrossFit Skills Test Day

Wednesday, August 25, 2010

WOD 285

Team WOD (with Jeff and Chris)

400m Run
Max. Power Snatch (while 2nd member runs 400m)
Rest (while 3rd member runs 400m)
400m Run
Max. Clean and Jerk (while 2nd member runs 400m)
Rest (while 3rd member runs 400m)
400m Run
Max. Push Jerk (while 2nd member runs 400m)
Rest (while 3rd member runs 400m)

Power Snatch - 145 lbs.
Clean and Jerk - 175 lbs.
Push Jerk - 185 lbs.

Total Max. Weight- 505 lbs.
Time - 22:24
Total Max. Weight by Team - 1365 lbs.

Tuesday, August 24, 2010

WOD 284

3X3 Power Cleans

3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.

20 Minute AMRAP
6 Squat Cleans @ 65 lbs.
10 Double Unders
12 Hand Stand Push-Ups (2 Ab Mats)

Rounds - 7

Monday, August 16, 2010

WOD 283

5-3-2-1-1 Back Squat with Max. Dead Hang Pull Ups

50%, 75%, 85%, 90-95%, 1 RM

In each round, there was 2 minutes between each set of Back Squats and Dead Hang Pull Ups.

Back Squat:
5 @ 115 lbs.
3 @ 155 lbs.
1 @ 225 lbs.
1 @ 245 lbs.
1 @ 265 lbs. (Failed)

Saturday, August 14, 2010

WOD 282

2 Rounds:
400m Run
20 Single Arm Snatches (total) @ 30 lbs.
20 Front Squat with Dumbbell @ 30 lbs.
200m Run
20 Pull-Ups
100m Run
10 Overhead Squats @ 85 lbs.

Time - 19:51

Tuesday, August 10, 2010

WOD 281

Part A:
Tabata Sit-Ups

Part B:
15-12-9
Dead Lifts @ 155 lbs.
Box Jumps (24")
Push-Ups

Time - 5:42

Friday, August 6, 2010

WOD 280

8 Rounds:
7 Wall Balls (18 lbs.)
7 Box Jumps (24")

Time - 5:58

Saturday, July 24, 2010

WOD 279

Part A:
3 Rounds:
15 Toes to Bar
25 Double Unders

Time - 6:03

Part B:
3 Rounds:
200m Run
7 Back Squats (115lbs.)

Time - 5:25

Friday, July 23, 2010

WOD 278

4 rounds:
50 Second Hand Stand Hold
40 Walking Lunges (Total)
30 Sit-Ups
20 Kettle Bells (36 lbs.)
10 Push-Ups

Time - 22:16

Wednesday, July 21, 2010

WOD 277

Part A:

30 Double Unders
20 Handstand Push-Ups (2 Ab Mats)
30 Double Unders
16 Handstand Push-Ups (2 Ab Mats)
30 Double Unders
12 Handstand Push-Ups (2 Ab Mats)

Time - DNF - 7 Minute Limit.

Part B:

15-12-9
Power Cleans @ 95 lbs.
Box Jumps
Push-Ups

Time - 6:42

Saturday, July 17, 2010

WOD 276

18 Ring Push-Ups
9 Power Cleans (155 lbs.)
14 Ring Push-Ups
7 Power Cleans (155 lbs.)
10 Ring Push-Ups
5 Power Cleans (155 lbs.)

Time - 8:22

Saturday, July 10, 2010

WOD 275

800m Run
40 Dead Lift (135 lbs.)
400m Run
30 Squat Cleans (45 lbs.)
200m Run
20 Thrusters (45 lbs.)
100m Run
10 Burpees

Time - 19:43

Friday, July 9, 2010

WOD 274

"Nate"

20 Minute AMRAP

2 Jumping Muscle Ups
8 Handstand Push-Ups (2 Ab Mats)
8 Kettle Bells (53 lbs.)

Not Prescribed.

Wednesday, July 7, 2010

WOD 273

"Grace"

30 Clean and Jerk @ 135 lbs.

Time - 5:35 (Prescribed)

Saturday, July 3, 2010

WOD 272

"Nancy"

5 Rounds:
400m Run
15 Overhead Squats (70 lbs.)

Time - 16:34 (Not Prescribed)

Friday, July 2, 2010

WOD 271

Part A:
12 Rounds of 2 Dead Lift on the Minute @ 135 lbs.

Part B:
"Annie"
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups

Time - 12:32 (Prescribed)

Thursday, July 1, 2010

WOD 270

Canada Day WOD in Victoria Park

3 Rounds:
50 Push-Ups
150m Run
50 Air Squats
150m Run
50 Kettle Bells
150m Run

Wednesday, June 30, 2010

WOD 269

"Olympic Weight Lifting Class"

Snatch Balance Work

12 Minutes - On the Minute
3 Dead Lift @ 115 lbs.
3 Hang Power Clean @ 115 lbs.
3 Push Jerk @ 115 lbs.

Saturday, June 26, 2010

WOD 268

"Christine"

3 Rounds:
500m Row
12 Dead Lift (Body Weight - 205 lbs.)
21 Box Jumps (24")

Time - 19:45

Wednesday, June 23, 2010

WOD 267

"Olympic Weight Lifting Class"

4 Rounds, 3 Reps - Muscle Snatch @ 75 lbs.
3 Rounds, 3 Reps - Hang Power Snatch @ 75 lbs.

3 X 3 Power Cleans
3 @ 165 lbs.
3 @ 175 lbs.
3 @ 185 lbs.

150m Sled Run (90 lbs.)
30 Kettle Bells (36 lbs.)
15 Pull Ups

Time - 3:11

Saturday, June 19, 2010

WOD 266

7 Rounds:
5 Power Snatch @ 80 lbs.
5 Overhead Squats @ 80 lbs.
5 Ring Dips (band-assisted)

Time - 10:26

Friday, June 18, 2010

WOD 265

800m Run
30 Pull Ups
30 Push Ups
30 Air Squats
30 Kettle Bells (36 lbs.)
30 Knees to Elbows

Time - 14:28

Wednesday, June 16, 2010

WOD 264

"Olympic Weight Lifting Class"

8 Rounds:
3 Squat Snatch (65 lbs.) on the Minute

3 Rounds:
1 Shoulder Press @ 105 lbs.
2 Push Press @ 105 lbs.
2 Push Jerk @ 105 lbs.
5 Pull Ups

Time - 2:16

Friday, June 11, 2010

WOD 263

12 Minute AMRAP

10 Push Press (75 lbs.)
10 Walking Lunges (each leg)
10 Medicine Ball Cleans (16 lbs.)

Rounds - 6

Tuesday, June 8, 2010

WOD 262

35 Double Unders
Then...
4 Rounds:
10 Single Arm Snatches (each arm @ 30 lbs.)
4 Pistols
10 Knees to Elbows
Then...
35 Double Unders

Time - 13:45

Saturday, June 5, 2010

WOD 261

400m Run
Then:
3 Rounds
30 Overhead Squats @ 55 lbs.
30 Ball Slams @ 20 lbs.

Time - 13:27

Friday, June 4, 2010

WOD 260

4 Rounds:
10 Push Press (115 lbs.)
20 Double Unders
10 Ring Dips (band-assisted)

Time 9:02

Wednesday, June 2, 2010

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs. (New PB)
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 259

"Olympic Weight Lifting Class"

9 Minutes:
Hang Power Snatch Work @ 75 lbs.

Progressive Bear Complex:
5 Rounds (30 second to complete, 2 minutes rest between each round):
1 Power Snatch
1 Front Squat
1 Push Jerk
1 Overhead Squat

95lbs., 115 lbs., 125 lbs., 135 lbs. 145 lbs.

Power Snatch
1 @ 175 lbs.
1 @ 185 lbs.
1 @ 200 lbs. (PB)

Tuesday, June 1, 2010

WOD 258

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

Sumo Dead Lift High Pull (75 lbs.)
Push Press (75 lbs.)
Mountain Climbers

Time - 10:15

Saturday, May 29, 2010

WOD 257

10am

4 Rounds:
7 Power Cleans (135 lbs.)
14 Push Ups
21 Double Unders

Time - 9:15

WOD 256

8am

Part A:
3 Rounds:
200m Run (approximately)
37 seconds, 37 seconds, 35 seconds.

Part B:
4 Rounds:
7 Power Cleans (135 lbs.)
14 Push Ups
21 Double Unders

Time - 11:45

Wednesday, May 26, 2010

WOD 255

"Olympic Weight Lifting Class"

Snatch Work - Snatch Balance

5 Rounds:
5 Squat Snatch (75 lbs.)
5 Toes to Bar

Time - 5:18

Tuesday, May 25, 2010

WOD 254

6 Rounds
15 Kettle Bells (53 lbs.)
15 Box Jumps (24")

Time - 10:20

Monday, May 24, 2010

WOD 253

Part A:
1-10-1-10
Back Squats
1 @ 205 lbs.
10 @ 135 lbs.

Part B:
6 Tire Flips
400m Run

then

3 Rounds:
10 Sumo Dead Lift High Pulls (75 lbs.)
10 Clapping Push-Ups

Time - 6:00

Saturday, May 22, 2010

WOD 252

10am

"Nate"

20 Minute AMRAP
2 Jumping Muscle-Ups
4 Hand Stand Push-Ups (2 Ab Mats)
8 Kettle Bells (53 lbs.)

Rounds - 12

WOD 251

8am

"Nate"

20 Minute AMRAP
2 Muscle Up Progression
4 Hand Stand Push-Ups (1 Ab Mat)
8 Kettle Bells (53 lbs.)

Rounds - 11

Friday, May 21, 2010

WOD 250

"Christine"

3 Rounds:
500m Row
12 Dead Lift (Body Weight - 205 lbs.)
21 Box Jumps (24")

Time - 16:50

Tuesday, May 18, 2010

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs. (New PB)
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 249

3-2-1-1 Overhead Squats
3 @ 95 lbs.
2 @ 115 lbs.
1 @ 135 lbs.
1 @ 150 lbs. (PB)


"Annie"

50-40-30-20-10
Double- Unders
Sit-Ups

Time - 13:43

Friday, May 14, 2010

WOD 248

"Diane"

21-15-9
Dead Lifts (175 lbs.)
Hand Stand Push-Ups (2 Ab Mats)

Time - 6:33 (Not Prescribed)

Saturday, May 8, 2010

WOD 247

3 Rounds:
15 Pull-Ups
15 Medicine Ball Cleans (20 lbs.)
10 Toes to Bar
10 Power Cleans (95 lbs.)
10 Muscle-Up Progression
5 Squat Cleans (95 lbs.)

Time - 22:06

Friday, May 7, 2010

WOD 246

Part A:
10 sets of 2 Dead Lifts @ 195 lbs.

Part B:
9-15-21-15-9
Thrusters @ 75 lbs.
Box Jumps (20")

Time - 9:45

Wednesday, May 5, 2010

WOD 245

"Olympic Weight Lifting Class"

10 minutes of 3 lifts on the minute of:
5 rounds – Squat Cleans @ 65 lbs.
3 rounds – Power Snatches @ 65 lbs.
2 rounds – Squat Snatches @ 65lbs.

WOD:
400m Run
10 Squat Snatch @ 65 lbs.
200m Run
10 Squat Cleans @ 65 lbs.
100m Run

Time - 6:04

Tuesday, May 4, 2010

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 244

5 Rounds:
10 Power Cleans @ 115 lbs.
30 Air Squats
8 Toes to Bar

Time - 14:03

Shoulder Press
1 @ 75 lbs.
1 @ 115 lbs.
1 @ 125 lbs. (PB)
Failed @ 130 lbs.

Saturday, May 1, 2010

WOD 243

4 Rounds:
10 Dead Lifts (185 lbs.)
15 Wall Balls (20 lbs.)

Time - 9:19

Friday, April 30, 2010

WOD 242

18-15-12
Walking Lunges (each leg)
Hand Stand Push Ups (2 Ab Mats)
Box Jumps (20")

Time - 5:55

Tuesday, April 27, 2010

WOD 241

25 Pull Ups
10 Double Unders
40 Thrusters (45 lbs.)
20 Double Unders
30 Thrusters (45 lbs.)
30 Double Unders
20 Thrusters (45 lbs.)
40 Double Unders
10 Thrusters (45 lbs.)
25 Pull Ups

Time - 18:25

Saturday, April 24, 2010

WOD 240

4 Rounds:
12 Sumo Dead Lift High Pulls @ 85 lbs.
12 Ring Push-Ups
12 Overhead Squats @ 85 lbs.

Time 13:09

Friday, April 23, 2010

WOD 239

Part A:
Back Squats
5 Sets of 2 @ 135 lbs.
6 Sets of 2 @ 145 lbs.

Part B:
400m Run
20 Pull-Ups
20 Push Press @ 95 lbs.
20 Ball Slams @ 20 lbs.
20 Power Cleans @ 95 lbs.
20 Burpees

Time - 9:47

Tuesday, April 20, 2010

WOD 238

12 Minute AMRAP

6 Single Arm Snatch Left Arm (30 lbs.)
6 Single Arm Snatch Right Arm (30 lbs.)
6 Toes to Bar
9 Hand Stand Push Ups (2 Ab Mats)

Rounds - 7

Box Jumps (Max Height)
41 3/4" - Good
43" - Fail

Saturday, April 17, 2010

WOD 237

4 Rounds:
20 Box Jumps (20")
5 Muscle Up Progression
4 Power Clean (135 lbs.)
5 Push Jerk (135 lbs.)
6 Burpees
7 Kettle Bells (53 lbs.)

Time - 15:31

Tuesday, April 13, 2010

WOD 236

Part A:
Dead Lift
2 @ 135 lbs.
2 @ 185 lbs.
2 @ 205 lbs.
2 @ 235 lbs.
2 @ 255 lbs.

Part B:
8 Minute AMRAP
7 Push Press (95 lbs.)
7 Pull-Ups
7 Walking Lunges (each leg)

Round - 5 1/3


Overhead Squats:
2 @ 95 lbs.
2 @ 115 lbs.
3 @ 115 lbs.

Saturday, April 10, 2010

WOD 235

4 Rounds:
15 Back Squats (105 lbs.)
15 'L' Pull-Ups (band-assisted)

Time - 14:11

Friday, April 9, 2010

WOD 234

Part A:
CrossFit Oahu (5 of 32 Fitness Elements)

5 Overhead Squats (Unbroken) @ 95 lbs. - Complete
5 Kettle Bell Swings (Unbroken) @ 53 lbs. - Complete
15 Wall Balls (Unbroken) @ 20 lbs. - Complete
5 Dead Hang Pull-Ups (Unbroken) - Complete
5 Ring Dips (Unbroken) - Not Complete

Result 4 of 5 Complete

Part B:
4 Rounds:
7 Medicine Ball Cleans (20 lbs.)
7 Walking Lunges (each leg) with Medicine Ball Overhead
7 Wall Balls (20 lbs.)

Time - 6:40

Wednesday, April 7, 2010

WOD 233

"Olympic Weight Lifting Class"

Power Cleans
3 @ 135 lbs.
3 @ 155 lbs.

Push Jerks
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
3 @ 175 lbs.
3 @ 175 lbs.
3 @ 175 lbs.

4 Rounds:
10 Snatch @ 85 lbs.
10 Box Jumps (20") - (Open Hip Before Landing on Box)

Time - 7:58

Tuesday, April 6, 2010

WOD 232

Part A:
Box Squats:
3 @ 135 lbs.
3 @ 185 lbs.
3 @ 205 lbs.

Part B:
21-15-9
Dead Lifts (175 lbs.)
Ring Push Ups
Wall Balls (20 lbs.)

Time - 11:19

Monday, April 5, 2010

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 120 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs. (New PB)
Squat Snatch - 115 lbs.

WOD 231

"Helen"

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

Time - 14:32 (Prescribed)

Hang Power Cleans
5 @ 155 lbs.
5 @ 155 lbs.

Friday, April 2, 2010

WOD 230

Part A:
Deadlift
2 @ 135 lbs.
2 @ 185 lbs.
2 @ 215 lbs.
2 @ 235 lbs.
1 @ 255 lbs.

Part B:
200m Run
25 Thrusters (75 lbs.)
25 Kettle Bells (45 lbs.)
25 Overhead Squats (75 lbs.)
25 Pull Ups
25 Power Snatch (75 lbs.)
200m Run

Time 16:07

Wednesday, March 31, 2010

Personal Bests

Push Jerk - 195 lbs. (New PB)
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs. (New PB)
Clean and Jerk - 195 lbs. (New PB)
Shoulder Press - 120 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 229

Part A:
7 Rounds:
1 Shoulder Press, 2 Push Press, 3 Push Jerk per 90 seconds.
@ 95 lbs., 100 lbs., 105 lbs., 110 lbs., 115 lbs., 120 lbs. (PB on Shoulder Press), 125 lbs. (Failed the Shoulder Press)

Part B:
4 Rounds:
5 Snatch Pull
@ 95 lbs., 115 lbs., 135 lbs. 155 lbs.

Part C:
Clean and Jerk
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 165 lbs. (PB)
1 @ 175 lbs. (PB)
1 @ 185 lbs. (PB)
1 @ 190 lbs. (PB)
1 @ 195 lbs. (PB)

Tuesday, March 30, 2010

WOD 228

Part A:
50 Kettle Bells (36 lbs.)
50 Push Ups

Time - 4:01

Part B:
"Death by Front Squats"

13 Rounds @ 95 lbs.

Saturday, March 27, 2010

WOD 227

Thrusters
3 @ 95 lbs.
3 @ 95 lbs.
3 @ 115 lbs.

4 Rounds:
6 Muscle-Up Progressions
8 Thrusters @ 85 lbs.
8 Mountain Climbers

Time - 7:04

Friday, March 26, 2010

Personal Bests

Push Jerk - 185 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 226

Back Squats
3 @ 135 lbs.
3 @ 185 lbs.
3 @ 225 lbs. (PB)
1 @ 245 lbs. (PB)

15, 12, 9, 6, 3
Handstand Push-Ups (2 Ab-Mats)
10-8-6-4-2
Kettle Bells (45 lbs.)
10-8-6-4-2
Chin-Ups

Time - 7:00

Wednesday, March 24, 2010

WOD 225

"Olympic Weight Lifting Class"

Various Hang Power Snatch Drills @ 85 lbs.

10 Minute AMRAP:
2 Hang Power Cleans @ 85 lbs.
4 Front Squats @ 85 lbs.
8 Pull-Ups

Rounds - 8

Wednesday, March 17, 2010

WOD 224

"Olympic Weight Lifting Class"

Cleans - Various drills @ 95 lbs.

30 Push Jerk @ 95 lbs.

15 Push Press @ 95 lbs.

Double Unders - 12 Unbroken & 10 Unbroken

Tuesday, March 16, 2010

WOD 223

100 Thrusters @ 75 lbs.

Time - 11:55

Saturday, March 13, 2010

WOD 222

Rounds 1, 3 & 5:
6 Muscle-Up Progression
6 Squat Snatch (65 lbs.)
12 Box Jumps (24")

Rounds 2, 4 & 6:
6 Hand Stand Push-Ups
6 Squat Snatch (65 lbs.)
12 Box Jumps (24")

Time - 15:10

Friday, March 12, 2010

Personal Bests

Push Jerk - 185 lbs. (New PB)
Dead Lift - 285 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 221

Part A:
Push Jerk
3 @ 135 lbs.
3 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.

Part B:
5 Rounds:
10 Pistols
10 Ring Dips (band-assisted)
10 Ball Slams (20 lbs.)

Time - 10:09

Wednesday, March 10, 2010

Personal Bests

Push Jerk - 180 lbs.
Dead Lift - 285 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 205 lbs. (New PB)
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 220

"Olympic Weight Lifting Class"

Front Squat
5 @ 115 lbs.
3 @ 135 lbs.
1 @ 165 lbs.
1 @ 205 lbs. (New PB)

Snatch Width Dead Lift
4 @ 165 lbs.
3 @ 105 lbs.
1 @ 165 lbs.
1 @ 185 lbs.

4 Rounds:
8 Wall Balls (20 lbs.)
4 Squat Snatch (75 lbs.)

Time - 4:15

Tuesday, March 9, 2010

WOD 219

4 Minute AMRAP:
5 Power Cleans
5 Ball Slams
5 Hand Stand Push-Ups

4 Minutes AMRAP:
5 Power Cleans
5 Push-Ups
5 Ring Rows

4 Minute Tabata:
Air Squats

Saturday, March 6, 2010

WOD 218

11am

"Death by Push Jerk"

One minute to do one push jerk @ 95 lbs.
One minute to do two push jerks @ 95 lbs.
One minute to do three push jerks @ 95 lbs.
Etc.

Rounds - 13 (Total Reps = 91)

WOD 217

8am

"Filthy Fifty"

50 Box Jumps (24")
50 Jumping Pull-Ups
50 Kettle Bells (36 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 - 35:54

Friday, March 5, 2010

WOD 216

5-10-15-10-5
Dead Lift @ 185 lbs.
Medicine Ball Cleans (20 lbs.)
Pull-Ups

Time - 12:22

Back Squat
3 @ 135 lbs.
3 @ 135 lbs.
3 @ 185 lbs.

Tuesday, March 2, 2010

WOD 215

Part of the Australian Qualifiers for the CrossFit Games

10 Minute AMRAP
7 Dead Lift @ 95 lbs.
7 Hang Power Cleans @ 95 lbs.
7 Front Squats @ 95 lbs.
7 Push Press @ 95 lbs.

Rounds - 5

Saturday, February 27, 2010

WOD 214

Team Workout with Nathan and Kyle

200 Pull Ups
200 Kettle Bells
200 Push Ups
200 Medicine Ball Cleans
200 Air Squats

Time - 22:15

Friday, February 26, 2010

WOD 213

3 Rounds:
30 Air Squats
10 Muscle Up Progression
10 Power Cleans @ 135 lbs.

Time - 11:22

Tuesday, February 23, 2010

WOD 212

10 Minutes AMRAP:
7 Pull-Ups
7 Wall Balls (20 lbs.)
7 Push Press (95 lbs.)

Rounds - 6


10 Dead Lift @ 155 lbs.
1 Dead Lift @ 255 lbs.

Saturday, February 20, 2010

WOD 211

5 Rounds:
5 Thrusters (95 lbs.)
5 Overhead Squats (95 lbs.)
5 Pull Ups
5 Lateral Jumps

Time - 9:57

Friday, February 19, 2010

WOD 210

Part A:
4 Rounds:
8 Muscle Up Progression
8 Kettle Bells (53 lbs.)
6 Toes to Bar

Time - 7:21

Part B:
Back Squats:
3 @ 135 lbs.
3 @ 165 lbs.
3 @ 185 lbs.

Wednesday, February 17, 2010

WOD 209

"Olympic Weight Lifting Class"

Part A:
3 Rounds:
5 Power Snatch @ 95 lbs.
5 Burpees

Time - 2:27

Part B:
3 Rounds:
5 Squat Cleans @ 95 lbs.
5 Toes to Bar

Time - 2:50

Part C:
3 Rounds:
5 Clean and Jerk @ 95 lbs.
5 Mountain Climbers (each leg)

Time - 2:26

Tuesday, February 16, 2010

Personal Bests

Push Jerk - 180 lbs.
Dead Lift - 285 lbs. (New PB)
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 - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 208

Part A:
Dead Lift
5 @ 135 lbs.
3 @ 185 lbs.
2 @ 215 lbs.
1 @ 255 lbs.
1 @ 285 lbs. (New PB)

Part B:
40 Kettle Bells (36 lbs.)
10 Burpees
30 Kettle Bells (36 lbs.)
20 Ring Dip (band-assisted)
20 Kettle Bells (36 lbs.)
30 Wall Balls (20 lbs.)
10 Kettle Bells (36 lbs.)
40 Knees to Elbows

Time - 12:02

Saturday, February 13, 2010

WOD 207

18-15-12

Dead Lifts (195 lbs.)
Box Jumps (24")
Ring Push-Ups

Time - 12:50

Friday, February 12, 2010

WOD 206

"Death by Squat Cleans"

One minute to do one squat clean @ 95 lbs.
One minute to do two squat cleans @ 95 lbs.
One minute to do three squat cleans @ 95 lbs.
Etc.

Rounds - 7+

Note - Walked away after hitting myself in the throat with the bar in the 8th round.

CrossFit or Seizure?

If you can't laugh at yourself...

Tuesday, February 9, 2010

WOD 205

Part A:
Front Squat:
3 @ 135 lbs.
3 @ 155 lbs.

Part B:
20-30-40
Kettle Bells (45 lbs.)
Walking Lunges (each leg)
Double Unders

Time - 16:52

Wednesday, February 3, 2010

Personal Bests

Push Jerk - 180 lbs.
Dead Lift - 275 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 - 145 lbs. (New PB)
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 204

"Olympic Weight Lifting Class"

On the minute:

3 Rounds - 3 Reps - Snatch (low hang @ 75 lbs.)
3 Rounds - 3 Reps - Snatch (high hang @ 75 lbs.)
4 Rounds - 2 Reps - Snatch Balance (75 lbs.)
5 Rounds - 2 Reps - Power Snatch (75 lbs.)

Power Snatch
2 @ 105 lbs.
2 @ 125 lbs.
1 @ 135 lbs.
1 @ 145 lbs. (PB)

Shoulder Press
20 @ 45 lbs.
15 @ 75 lbs.

Saturday, January 30, 2010

WOD 203

15 Minute AMRAP

4 Muscle-Up Progression
6 Hand Stand Push Ups
8 Kettle Bells (53 lbs.)

Rounds - 9

Tuesday, January 26, 2010

Personal Bests

Push Jerk - 180 lbs.
Dead Lift - 275 lbs. (New PB)
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 - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 202

Part A:
Dead Lift
3 @ 185 lbs.
2 @ 205 lbs.
1 @ 225 lbs.
1 @ 275 lbs. (PB)
Fail @ 285 lbs.

Part B:
5-10-15-10-5
Pull-Ups
Front Squats (115 lbs.)
20 Double Unders after each Round

Time - 14:46

Saturday, January 23, 2010

WOD 201

5 Rounds:
12 Overhead Squats @ 75 lbs.
12 Burpees

Time - 11:47

Friday, January 22, 2010

Personal Bests

Push Jerk - 180 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 - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 200

Part A:
500m Row

Time - 1:41 (Resistance - 6)

Part B:
Push Jerk
1 @ 95 lbs.
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 165 lbs.
1 @ 175 lbs.
1 @ 180 lbs. (New PB)

Part C:
4 Rounds:
15 Sumo Dead Lift High Pulls @ 75 lbs.
15 Mountain Climbers (each leg)

Time - 5:17

Wednesday, January 20, 2010

WOD 199

Olympic Weight Lifting Class

Part A:
5 Rounds:
90 seconds work, 90 seconds rest

6 Squat Cleans @ 115 lbs.
6 Push-Ups
6 Sit-Ups

Part B:
9-6-3
Power Cleans @ 115 lbs.
Ring Dips (band-assisted)

Time - 2:05

Tuesday, January 19, 2010

WOD 198

"Fran"

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

Time - 9:07 (Prescribed)

Saturday, January 16, 2010

WOD 197

Push Press:
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.

Hero Workout - "Randy"
75 Power Snatch at 75 lbs.

Time - 9:05 (Prescribed)

Friday, January 15, 2010

WOD 196

Front Squat:
3 @ 135 lbs.
3 @ 145 lbs.
3 @ 165 lbs.

12 Minutes AMRAP

12 Sumo Dead Lift High Pulls (75 lbs.)
1 Squat Clean (75 lbs.)
6 Push Press (75 lbs.)

Rounds - 8+

Wednesday, January 13, 2010

WOD 195

"Olympic Weight Lifting Class"

On the minute:

5 Rounds - 3 Reps - Snatch Width Dead Lift (85 lbs.)
5 Rounds - 3 Reps - Hang Power Snatch (high hang @ 85 lbs.)
5 Rounds - 3 Reps - Hang Power Snatch (low hang @ 85 lbs.)
5 Rounds - 2 Reps - Snatch Balance (85 lbs.)
5 Rounds - 2 Reps - Squat Snatch (85 lbs.)

Tuesday, January 12, 2010

WOD 194

Part A:

Shoulder Press:
10 @ 65 lbs.
5 @ 75 lbs.
5 @ 95 lbs.

Part B:

30 Power Cleans @ 155 lbs.

Time - 5:00

Saturday, January 9, 2010

WOD 193

"20/20 Vision" + 20

5 Rounds:
20 Wall Balls (20 lbs.)
20 Medicine Ball Cleans (20 lbs.)
20 Walking Lunges (each leg)

Time - 28:02

Friday, January 8, 2010

WOD 192

5 Rounds:
10 Overhead Squat (95 lbs.)
10 Ring Dips (band-assisted)
10 Burpees

Time - 15:00

Wednesday, January 6, 2010

WOD 191

"Olympic Weight Lifting Class"

"Lil' DT"

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

Time - 6:21 (Not Prescribed)

Tuesday, January 5, 2010

Personal Bests

Push Jerk - 175 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.
Overhead Squat - 135 lbs.
Push Press - 145 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 190

Part A:

Push Press
5 @ 95 lbs.
5 @ 115 lbs.
5 @ 135 lbs.
5 @ 145 lbs. (PB)

Part B:
4 Rounds:
15 Single Arm Dumbbell Snatch (25 lbs.)
15 Box Jumps (24")

Time - 8:14

Saturday, January 2, 2010

WOD 189

Pairs Workout with (pregnant) Sarah

6 Rounds:
10 Kettle Bells (24 lbs.)
10 Medicine Ball Cleans (16 lbs.)

1 Suicide Run (length of gym)

Time - 8:47

Team Double-Under in 3 minutes:
Total - 71