8 Minute AMRAP
15 Push Jerk @ 95 lbs.
30 Air Squats
Rounds - 3
Saturday, November 19, 2011
Thursday, November 17, 2011
WOD 383
Back Squat:
5 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
2 @ 205 lbs.
3 Rounds:
7 Squat Snatch @ 65 lbs.
7 Burpees
Time - 4:58
5 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
2 @ 205 lbs.
3 Rounds:
7 Squat Snatch @ 65 lbs.
7 Burpees
Time - 4:58
Thursday, November 10, 2011
WOD 382
4 Rounds:
7 Kettle Bells @ 45 lbs.
7 Burpees
10 Walking Lunges
1 Minute Rest
Time - 9:19
3 Sets of 3 Power Snatch @ 115 lbs.
2 Rounds:
5 Power Snatch @ 125 lbs.
7 Toes to Bar
9 Mountain Climbers
Time - 3:20
7 Kettle Bells @ 45 lbs.
7 Burpees
10 Walking Lunges
1 Minute Rest
Time - 9:19
3 Sets of 3 Power Snatch @ 115 lbs.
2 Rounds:
5 Power Snatch @ 125 lbs.
7 Toes to Bar
9 Mountain Climbers
Time - 3:20
Saturday, November 5, 2011
WOD 381
8 Clean and Jerk @ 135 lbs.
25 Double Unders
200m Row
25 Double Unders
200m Row
8 Clean and Jerk @ 135 lbs.
20 Double Unders
200m Row
25 Double Unders
8 Clean and Jerk @ 135 lbs.
Time - 11:08
Thursday, November 3, 2011
WOD 380
3 Rounds:
15 Wall Balls @ 18 lbs.
10 Toes to Bar
Time - 4:12
Team WOD
5 Rounds:
5 Burpees
10 Air Squats
5 Push-Ups
+ 1 Rope Climb each
Time - 4:25
15 Wall Balls @ 18 lbs.
10 Toes to Bar
Time - 4:12
Team WOD
5 Rounds:
5 Burpees
10 Air Squats
5 Push-Ups
+ 1 Rope Climb each
Time - 4:25
Thursday, October 27, 2011
Tuesday, October 25, 2011
Thursday, October 20, 2011
WOD 377
4 Rounds:
20 Air Squats
5 Push Jerk @ 105 lbs.
45 Second Rest
Time - 5:22
Push Jerk
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.
4 Rounds:
10 12" Vertical Jumps
5 Ring Dips (band-assisted)
Time - 1:48
20 Air Squats
5 Push Jerk @ 105 lbs.
45 Second Rest
Time - 5:22
Push Jerk
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.
4 Rounds:
10 12" Vertical Jumps
5 Ring Dips (band-assisted)
Time - 1:48
Thursday, October 13, 2011
WOD 376
15 Minutes AMRAP
20 Double Unders
10 Sumo Dead Lift High-Pulls @ 75 lbs.
6 Push-Ups
4 Pistols (each leg)
Rounds - 4 + 20 Double Unders
20 Double Unders
10 Sumo Dead Lift High-Pulls @ 75 lbs.
6 Push-Ups
4 Pistols (each leg)
Rounds - 4 + 20 Double Unders
Thursday, October 6, 2011
WOD 375
7 Minutes AMRAP
7 Medicine Ball Cleans (18 lbs.)
7 Push-Ups
Rounds - 7
Rest 3 Minutes
4 Minutes AMRAP
7 Ball Slams (18 lbs.)
5 Burpees
Rounds - 5
7 Medicine Ball Cleans (18 lbs.)
7 Push-Ups
Rounds - 7
Rest 3 Minutes
4 Minutes AMRAP
7 Ball Slams (18 lbs.)
5 Burpees
Rounds - 5
Saturday, September 10, 2011
WOD 374
“Diane“
21-15-9
Dead Lift @ 185 lbs.
Hand Stand Push-Ups (1 Ab-Mat)
Time - 10:19 (Not Prescribed)
21-15-9
Dead Lift @ 185 lbs.
Hand Stand Push-Ups (1 Ab-Mat)
Time - 10:19 (Not Prescribed)
Friday, September 9, 2011
WOD 373
10 Minute AMRAP:
Overhead Squats @ 115 lbs.
Double Unders X 10
Total Work:
15 Overhead Squats
150 Double Unders
Overhead Squats @ 115 lbs.
Double Unders X 10
Total Work:
15 Overhead Squats
150 Double Unders
Monday, September 5, 2011
Friday, August 12, 2011
WOD 371
15 Minutes AMRAP:
20 Double Unders
20 Air Squats
7 Hand Stand Push-Ups (1 Ab-Mat)
Rounds: 7 + 13 Double Unders
20 Double Unders
20 Air Squats
7 Hand Stand Push-Ups (1 Ab-Mat)
Rounds: 7 + 13 Double Unders
Tuesday, August 9, 2011
WOD 370
Power Clean
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
1 @ 195 lbs.
4 Rounds:
6 Power Cleans @ 105 lbs.
200m Run
12 Push-Ups
Time - 8:42
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
1 @ 195 lbs.
4 Rounds:
6 Power Cleans @ 105 lbs.
200m Run
12 Push-Ups
Time - 8:42
Saturday, August 6, 2011
WOD 369
1 Minute Work, 30 Seconds Rest:
3 Rounds:
Box Jumps (24")
Wall Balls @ 20 lbs.
Barbell Push Press (2 X 35 lbs.)
Sumo Dead Lift High Pulls @ 75 lbs.
Reps - 188
3 Rounds:
Box Jumps (24")
Wall Balls @ 20 lbs.
Barbell Push Press (2 X 35 lbs.)
Sumo Dead Lift High Pulls @ 75 lbs.
Reps - 188
Tuesday, August 2, 2011
WOD 368
Part A:
2 Rounds of 10 Dead Lifts @ 185 lbs.
Part B:
15 Hand Stand Push-Ups
30 Double-Unders
10 Hand Stand Push-Ups
30 Double-Unders
5 Hand Stand Push-Ups
30 Double-Unders
Time - 6:51
2 Rounds of 10 Dead Lifts @ 185 lbs.
Part B:
15 Hand Stand Push-Ups
30 Double-Unders
10 Hand Stand Push-Ups
30 Double-Unders
5 Hand Stand Push-Ups
30 Double-Unders
Time - 6:51
Monday, August 1, 2011
WOD 367
Back Squat
2 @ 145 lbs.
2 @ 165 lbs.
2 @ 185 lbs.
2 @ 205 lbs.
2 @ 225 lbs.
4 Rounds:
8 Muscle-Up Progressions
10 Ball Slams @ 20 lbs.
1 Bear Crawl (down the gym and back)
Time - 7:30
2 @ 145 lbs.
2 @ 165 lbs.
2 @ 185 lbs.
2 @ 205 lbs.
2 @ 225 lbs.
4 Rounds:
8 Muscle-Up Progressions
10 Ball Slams @ 20 lbs.
1 Bear Crawl (down the gym and back)
Time - 7:30
Saturday, July 30, 2011
Saturday, July 23, 2011
WOD 365
"Filthy Fifty"
50 Box Jumps (20")
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 - 35:30
50 Box Jumps (20")
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 - 35:30
Friday, July 22, 2011
WOD 364
Part A:
2 Overhead Squats (95 lbs.) on the minute for 12 Minutes
Part B:
9-7-5
Power Snatch @ 115 lbs.
Hand-Stand Push-Ups (1 Ab-Mats)
Time - 5:17
2 Overhead Squats (95 lbs.) on the minute for 12 Minutes
Part B:
9-7-5
Power Snatch @ 115 lbs.
Hand-Stand Push-Ups (1 Ab-Mats)
Time - 5:17
Tuesday, July 12, 2011
WOD 363
12 Minute AMRAP
5 Single Deadlifts per leg @ 36 lbs.
5 Push Jerk @ 95 lbs.
5 DeadHang Pullups (Band-Assisted)
Rounds - 6
5 Single Deadlifts per leg @ 36 lbs.
5 Push Jerk @ 95 lbs.
5 DeadHang Pullups (Band-Assisted)
Rounds - 6
Saturday, July 9, 2011
Friday, July 8, 2011
Tuesday, July 5, 2011
WOD 360
3 Shoulder Press @ 95 lbs.
2 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.
1 Shoulder Press @ 125 lbs.
10 Minute AMRAP
5 Thrusters @ 95 lbs.
10 Burpees
Rounds - 6 + 2 Thrusters
2 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.
1 Shoulder Press @ 125 lbs.
10 Minute AMRAP
5 Thrusters @ 95 lbs.
10 Burpees
Rounds - 6 + 2 Thrusters
Saturday, June 25, 2011
WOD 359
Part 1:
10 Rounds:
3 Push Press @ 95 lbs.
3 Lateral Jumps over bar
Part 2:
5 Rounds
5 OverHead Squats @ 95 lbs.
10 Ring Rows
Time - 6:46
10 Rounds:
3 Push Press @ 95 lbs.
3 Lateral Jumps over bar
Part 2:
5 Rounds
5 OverHead Squats @ 95 lbs.
10 Ring Rows
Time - 6:46
Friday, June 24, 2011
WOD 358
On the minute for 12 minutes:
2 Dead Lifts @ 155 lbs.
3 Single Arm Snatch @ 25 lbs. for 1st 6 Rounds
4 Single Arm Snatch @ 25 lbs. for last 6 Rounds
7 Rounds:
5 Goblet Squats @ 25 lbs.
1 Halo @ 25 lbs.
10 Ball Slams @ 20 lbs.
10 Walking Lunges (total)
Time - 6:46
3 x 200m Run
2 Dead Lifts @ 155 lbs.
3 Single Arm Snatch @ 25 lbs. for 1st 6 Rounds
4 Single Arm Snatch @ 25 lbs. for last 6 Rounds
7 Rounds:
5 Goblet Squats @ 25 lbs.
1 Halo @ 25 lbs.
10 Ball Slams @ 20 lbs.
10 Walking Lunges (total)
Time - 6:46
3 x 200m Run
Tuesday, June 21, 2011
WOD 357
Shoulder Press:
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 105 lbs.
Push Press:
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
Push Jerk:
3 @ 135 lbs.
3 @ 165 lbs.
2 @ 180 lbs.
Tabata:
Kettle Bells
4 Rounds @ 72 lbs.
4 Rounds @ 45 lbs.
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 105 lbs.
Push Press:
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
Push Jerk:
3 @ 135 lbs.
3 @ 165 lbs.
2 @ 180 lbs.
Tabata:
Kettle Bells
4 Rounds @ 72 lbs.
4 Rounds @ 45 lbs.
Saturday, June 18, 2011
WOD 356
15 Minute AMRAP:
8 Pull-Ups
8 Ring Dips (band-assisted)
10 Box Jumps @ 24"
6 Ground to OverHead (Clean and Jerk, Clean Thruster or Snatch)
Rounds - 5
8 Pull-Ups
8 Ring Dips (band-assisted)
10 Box Jumps @ 24"
6 Ground to OverHead (Clean and Jerk, Clean Thruster or Snatch)
Rounds - 5
Friday, June 17, 2011
WOD 355
800m Run
20 Kettle Bells @ 24 lbs.
10 Toes to Bar
20 Push-Ups
400m Run
15 Kettle Bells @ 24 lbs.
8 Toes to Bar
15 Push-Ups
200m Run
10 Kettle Bells
6 Toes to Bar
10 Push-Ups
Time - 12:25
20 Kettle Bells @ 24 lbs.
10 Toes to Bar
20 Push-Ups
400m Run
15 Kettle Bells @ 24 lbs.
8 Toes to Bar
15 Push-Ups
200m Run
10 Kettle Bells
6 Toes to Bar
10 Push-Ups
Time - 12:25
Saturday, June 11, 2011
WOD 354
Part 1:
On the Minute for 10 minutes
2 Muscle Snatches @ 75 lbs.
2 Ball Slams
2 Push-Ups
Part 2:
6 Minute AMRAP
5 Wall Balls @ 20 lbs.
4 Front Squats @ 125 lbs.
5 Abmat Sit-Ups
Rounds - 5
Part 3:
On the 30 seconds for first 4 minutes, then on 20 seconds for last 2 minutes
3 Push Press @ 105 lbs.
3 Chin-Ups
On the Minute for 10 minutes
2 Muscle Snatches @ 75 lbs.
2 Ball Slams
2 Push-Ups
Part 2:
6 Minute AMRAP
5 Wall Balls @ 20 lbs.
4 Front Squats @ 125 lbs.
5 Abmat Sit-Ups
Rounds - 5
Part 3:
On the 30 seconds for first 4 minutes, then on 20 seconds for last 2 minutes
3 Push Press @ 105 lbs.
3 Chin-Ups
Friday, June 3, 2011
WOD 353
Part 1:
On the Minute for 10 Minutes
2 Front Squats @ 135 lbs.
3 Burpees
Part 2:
10 Minute AMRAP
9 DeadLifts @ 135 lbs.
6 Hang Power Clean @ 135 lbs.
6 Hand Stand Pushups
Rounds - 4+
On the Minute for 10 Minutes
2 Front Squats @ 135 lbs.
3 Burpees
Part 2:
10 Minute AMRAP
9 DeadLifts @ 135 lbs.
6 Hang Power Clean @ 135 lbs.
6 Hand Stand Pushups
Rounds - 4+
Tuesday, May 24, 2011
Monday, May 23, 2011
WOD 351
Team WOD (with Rob and Greg A.)
3 Rounds:
1 Thruster @ 45 lbs.
1 Thruster @ 95 lbs.
1 Thruster @ 115 lbs.
1 Thruster @ 135 lbs.
1 Thruster @ 145 lbs.
1 Thruster @ 155 lbs.
20 Pull-Ups
Time - 14:24
3 Rounds:
1 Thruster @ 45 lbs.
1 Thruster @ 95 lbs.
1 Thruster @ 115 lbs.
1 Thruster @ 135 lbs.
1 Thruster @ 145 lbs.
1 Thruster @ 155 lbs.
20 Pull-Ups
Time - 14:24
Saturday, May 21, 2011
WOD 350
"Wedding Bells"
6 Rounds:
10 Power Clean @ 105 lbs.
20 Double Unders
10 Kettle Bells @ 45 lbs.
Time - 19:38
6 Rounds:
10 Power Clean @ 105 lbs.
20 Double Unders
10 Kettle Bells @ 45 lbs.
Time - 19:38
Tuesday, May 17, 2011
WOD 349
Part A:
5 Rounds:
3 Power Cleans @ 155 lbs.
20 second rest
5 Box Jumps
Part B:
3 Shoulder Press @ 85 lbs.
3 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.
Part C:
7 Minute AMRAP
5 Hand Stand Push-Ups
7 Walking Lunges (per leg)
9 Medicine Ball Cleans @ 20 lbs.
Rounds - 4
5 Rounds:
3 Power Cleans @ 155 lbs.
20 second rest
5 Box Jumps
Part B:
3 Shoulder Press @ 85 lbs.
3 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.
Part C:
7 Minute AMRAP
5 Hand Stand Push-Ups
7 Walking Lunges (per leg)
9 Medicine Ball Cleans @ 20 lbs.
Rounds - 4
Saturday, May 14, 2011
WOD 348
500m Row
20 Wall Balls @ 20 lbs.
Then
10-8-6-4-2
Squat Cleans @ 95 lbs.
Sit-Ups
Push-Ups
Time - 14:17
20 Wall Balls @ 20 lbs.
Then
10-8-6-4-2
Squat Cleans @ 95 lbs.
Sit-Ups
Push-Ups
Time - 14:17
Friday, May 13, 2011
Tuesday, May 10, 2011
WOD 346
1 Round ‘Cindy’
2 Thrusters (95/65)
1 Round ‘Cindy’
4 Thrusters
1 Round ‘Cindy’
6 Thrusters
1 Round ‘Cindy’
8 Thrusters
1 Round ‘Cindy’
10 Thrusters
1 Round ‘Cindy’
8 Thrusters
1 Round ‘Cindy’
6 Thrusters
1 Round ‘Cindy’
Time - 25:38
2 Thrusters (95/65)
1 Round ‘Cindy’
4 Thrusters
1 Round ‘Cindy’
6 Thrusters
1 Round ‘Cindy’
8 Thrusters
1 Round ‘Cindy’
10 Thrusters
1 Round ‘Cindy’
8 Thrusters
1 Round ‘Cindy’
6 Thrusters
1 Round ‘Cindy’
Time - 25:38
Saturday, May 7, 2011
WOD 345
800m Run
5 Rounds:
7 Squat Snatch @ 75 lbs.
7 Wall Balls @ 20 lbs.
7 Toes to Bar
800m Run
Time - 20:20
5 Rounds:
7 Squat Snatch @ 75 lbs.
7 Wall Balls @ 20 lbs.
7 Toes to Bar
800m Run
Time - 20:20
Tuesday, May 3, 2011
WOD 344
Part A:
Back Squat
5 @ 135 lbs.
5 @ 155 lbs.
3 @ 175 lbs.
3 @ 195 lbs.
1 @ 205 lbs.
Part 2)
10 sets of 1 Deadlift @ 185 lbs. 1 Rep on the minute
Alternating between 3 Strict lowering Push-ups and 1 Strict Hand Stand Push-up the next round.
Back Squat
5 @ 135 lbs.
5 @ 155 lbs.
3 @ 175 lbs.
3 @ 195 lbs.
1 @ 205 lbs.
Part 2)
10 sets of 1 Deadlift @ 185 lbs. 1 Rep on the minute
Alternating between 3 Strict lowering Push-ups and 1 Strict Hand Stand Push-up the next round.
Saturday, April 30, 2011
WOD 343
"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 - 14:33 (Prescribed)
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 - 14:33 (Prescribed)
Friday, April 29, 2011
WOD 342
"CrossFit Games Open 2011 Qualifier"
7 Minutes:
3 Thrusters @ 100 lbs.
3 Chest to Bar Pull-Ups
6 Thrusters @ 100 lbs.
6 Chest to Bar Pull-Ups
9 Thrusters @ 100 lbs.
9 Chest to Bar Pull-Ups
12 Thrusters @ 100 lbs.
12 Chest to Bar Pull-Ups
etc.
Total Reps - 60
7 Minutes:
3 Thrusters @ 100 lbs.
3 Chest to Bar Pull-Ups
6 Thrusters @ 100 lbs.
6 Chest to Bar Pull-Ups
9 Thrusters @ 100 lbs.
9 Chest to Bar Pull-Ups
12 Thrusters @ 100 lbs.
12 Chest to Bar Pull-Ups
etc.
Total Reps - 60
Tuesday, April 26, 2011
Saturday, April 23, 2011
WOD 340
7 Minute AMRAP:
3 Hand Stand Push-Ups (1 Ab-Mat)
4 Power Snatch @ 95 lbs.
5 Ring Rows
Rounds - 5+
3 Hand Stand Push-Ups (1 Ab-Mat)
4 Power Snatch @ 95 lbs.
5 Ring Rows
Rounds - 5+
Friday, April 22, 2011
WOD 339
"CrossFit Games Open 2011 Qualifier"
20 Minute AMRAP:
5 Power Cleans @ 145 lbs.
10 Toes to Bar
15 Wall Balls @ 20 lbs.
Rounds - 6 Complete + 4 Power Cleans
Total Reps - 184
20 Minute AMRAP:
5 Power Cleans @ 145 lbs.
10 Toes to Bar
15 Wall Balls @ 20 lbs.
Rounds - 6 Complete + 4 Power Cleans
Total Reps - 184
Tuesday, April 19, 2011
Personal Bests
Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
WOD 338
Part A:
3 Thrusters @ 95 lbs.
3 Thrusters @ 125 lbs.
3 Thrusters @ 135 lbs.
3 Thrusters @ 145 lbs.
3 Thrusters @ 155 lbs.
3 Thrusters @ 165 lbs.
Part B:
6 Rounds
5 Knees to Elbows
10 Ball Slams @ 20 lbs.
15 Double Unders
Time - 8:14
3 Thrusters @ 95 lbs.
3 Thrusters @ 125 lbs.
3 Thrusters @ 135 lbs.
3 Thrusters @ 145 lbs.
3 Thrusters @ 155 lbs.
3 Thrusters @ 165 lbs.
Part B:
6 Rounds
5 Knees to Elbows
10 Ball Slams @ 20 lbs.
15 Double Unders
Time - 8:14
Friday, April 15, 2011
WOD 337
"CrossFit Games Open 2011 Qualifier"
10 Minute AMRAP:
60 Bar-Facing Burpees
30 Overhead Squats @ 120 lbs.
10 Muscle-Ups
Rounds - 0 Complete + 60 Bar-Facing Burpees + 21 Overhead Squats
Total Reps - 81
10 Minute AMRAP:
60 Bar-Facing Burpees
30 Overhead Squats @ 120 lbs.
10 Muscle-Ups
Rounds - 0 Complete + 60 Bar-Facing Burpees + 21 Overhead Squats
Total Reps - 81
Tuesday, April 12, 2011
WOD 336
Part A:
3 Rounds:
2 Shoulder Press @ 115 lbs.
2 Push Press @ 115 lbs.
2 Push Jerk @ 115 lbs.
Part B:
2 Rounds:
2 Push Jerk @ 175 lbs.
Part C:
5 Rounds:
10 Push Jerk @ 95 lbs.
20 Sit-Ups
20 Double Unders
Time - 13:22
3 Rounds:
2 Shoulder Press @ 115 lbs.
2 Push Press @ 115 lbs.
2 Push Jerk @ 115 lbs.
Part B:
2 Rounds:
2 Push Jerk @ 175 lbs.
Part C:
5 Rounds:
10 Push Jerk @ 95 lbs.
20 Sit-Ups
20 Double Unders
Time - 13:22
Friday, April 8, 2011
WOD 335
"CrossFit Games Open 2011 Qualifier"
5 Minute AMRAP:
1 Squat Clean @ 165 lbs.
1 Push Jerk @ 165 lbs.
Rounds - 12 Complete + 1 Squat Clean
Total Reps - 25
5 Minute AMRAP:
1 Squat Clean @ 165 lbs.
1 Push Jerk @ 165 lbs.
Rounds - 12 Complete + 1 Squat Clean
Total Reps - 25
Tuesday, April 5, 2011
WOD 334
"The Big 30"
30 Wall Balls @ 20 lbs.
30 Double Unders
30 Second Plank
30 Kettle Bells @ 36 lbs
30 Goblet Squats @ 36 lbs.
30 Second Plank
30 Pull-Ups
30 Hand Stand Push-Ups (1 AbMat)
30 Walking Lunges (Total)
30 Second Plank
Time - 17:52
30 Wall Balls @ 20 lbs.
30 Double Unders
30 Second Plank
30 Kettle Bells @ 36 lbs
30 Goblet Squats @ 36 lbs.
30 Second Plank
30 Pull-Ups
30 Hand Stand Push-Ups (1 AbMat)
30 Walking Lunges (Total)
30 Second Plank
Time - 17:52
Saturday, April 2, 2011
Friday, April 1, 2011
WOD 332
"CrossFit Games Open 2011 Qualifier"
15 Minute AMRAP:
9 Dead Lift @ 155 lbs.
12 Push-Ups (hand release)
15 Box Jumps (24")
Rounds - 5 Complete + 5 Dead Lifts
Total Reps - 185
15 Minute AMRAP:
9 Dead Lift @ 155 lbs.
12 Push-Ups (hand release)
15 Box Jumps (24")
Rounds - 5 Complete + 5 Dead Lifts
Total Reps - 185
Saturday, March 26, 2011
WOD 331
12 Minute AMRAP
8 Kettle Bells @ 53 lbs.
6 Goblet Squats @ 53 lbs.
4 Handstand Push-Ups (1 Ab Mat)
Rounds - 7
8 Kettle Bells @ 53 lbs.
6 Goblet Squats @ 53 lbs.
4 Handstand Push-Ups (1 Ab Mat)
Rounds - 7
Friday, March 25, 2011
WOD 330
15 Push Jerk @ 115 lbs.
15 L Pull-Ups (band-assisted)
15 Push Jerk @ 115 lbs.
15 Chest-to-Bar Pull-Ups
15 Push Jerk @ 115 lbs.
15 Kipping Pull-Ups
Time - 10:26
15 L Pull-Ups (band-assisted)
15 Push Jerk @ 115 lbs.
15 Chest-to-Bar Pull-Ups
15 Push Jerk @ 115 lbs.
15 Kipping Pull-Ups
Time - 10:26
Tuesday, March 22, 2011
Personal Bests
Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs. (New PB)
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.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs. (New PB)
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 329
Part A:
Shoulder Press
5 @ 75 lbs.
3 @ 95 lbs.
2 @ 115 lbs.
2 @ 120 lbs.
1 @ 130 lbs. (New PB)
Part B:
5 Rounds:
15 Walking Lunges (each leg)
10 Kettle Bells @ 53 lbs.
8 Muscle-Up Progression
Time - 11:09
Shoulder Press
5 @ 75 lbs.
3 @ 95 lbs.
2 @ 115 lbs.
2 @ 120 lbs.
1 @ 130 lbs. (New PB)
Part B:
5 Rounds:
15 Walking Lunges (each leg)
10 Kettle Bells @ 53 lbs.
8 Muscle-Up Progression
Time - 11:09
Saturday, March 19, 2011
WOD 328
3 Rounds:
7 Wall Balls
7 Pull-Ups
Time - 2:41
3 Rounds:
7 Sumo DeadLift High Pulls
7 Handstand Push-Ups
Time - 2:01
3 Rounds:
5 Wall Balls
5 Pull-Ups
Time - 2:09
3 Rounds:
3 Wall Ball
3 Pull-Ups
Time - 1:12
7 Wall Balls
7 Pull-Ups
Time - 2:41
3 Rounds:
7 Sumo DeadLift High Pulls
7 Handstand Push-Ups
Time - 2:01
3 Rounds:
5 Wall Balls
5 Pull-Ups
Time - 2:09
3 Rounds:
3 Wall Ball
3 Pull-Ups
Time - 1:12
Friday, March 18, 2011
WOD 327
"CrossFit Games Open 2011 Qualifier"
10 Minute AMRAP:
30 Double Unders
15 Power Snatch @ 75 lbs.
Rounds - 3 Complete + 21 Double Unders
Total Reps - 156
10 Minute AMRAP:
30 Double Unders
15 Power Snatch @ 75 lbs.
Rounds - 3 Complete + 21 Double Unders
Total Reps - 156
Tuesday, March 15, 2011
WOD 326
Part A:
5 X 3 Push Jerk
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.
1 @ 185 lbs.
Part B:
7 Single Arm Snatch (Each Arm) @ 30 lbs.
7 Box Jumps
7 Push-Ups
Time - 9:18
5 X 3 Push Jerk
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.
1 @ 185 lbs.
Part B:
7 Single Arm Snatch (Each Arm) @ 30 lbs.
7 Box Jumps
7 Push-Ups
Time - 9:18
Saturday, March 12, 2011
Friday, March 11, 2011
WOD 324
Part A:
12 Sets of 2 Front Squats and 2 Push Press on the minute @ 95 lbs.
Part B:
WOD:
4 Rounds
12 Muscle-Up Progressions
12 Kettle Bell Swings @ 53 lbs.
Time - 7:55
12 Sets of 2 Front Squats and 2 Push Press on the minute @ 95 lbs.
Part B:
WOD:
4 Rounds
12 Muscle-Up Progressions
12 Kettle Bell Swings @ 53 lbs.
Time - 7:55
Saturday, March 5, 2011
Personal Bests
Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
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.
Dead Lift - 285 lbs.
Back Squat - 255 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
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 323
"CrossFit Total"
Shoulder Press - 125 lbs.
Back Squats - 255 lbs. (PB)
Dead Lift - 275 lbs.
Total - 655 lbs.
Shoulder Press - 125 lbs.
Back Squats - 255 lbs. (PB)
Dead Lift - 275 lbs.
Total - 655 lbs.
Friday, March 4, 2011
WOD 322
"Fight Gone Bad III"
1 minute per movement, then one minute rest after the 5 movements for 3 rounds:
Box Jumps
Push Press
Rowing (calories)
Sumo Dead Lift High Pulls
Wall Balls
Total Reps - 255
1 minute per movement, then one minute rest after the 5 movements for 3 rounds:
Box Jumps
Push Press
Rowing (calories)
Sumo Dead Lift High Pulls
Wall Balls
Total Reps - 255
Tuesday, March 1, 2011
WOD 321
Part A:
3 Overhead Squats @ 95 lbs.
2 Overhead Squats @ 115 lbs.
2 Overhead Squats @ 125 lbs.
1 Overhead Squats @ 135 lbs.
1 Overhead Squats @ 140 lbs.
Part B:
10-9-8-7-6-5-4-3-2-1
Overhead Squats @ 65 lbs.
Pull-Ups
Time - 9:15
3 Overhead Squats @ 95 lbs.
2 Overhead Squats @ 115 lbs.
2 Overhead Squats @ 125 lbs.
1 Overhead Squats @ 135 lbs.
1 Overhead Squats @ 140 lbs.
Part B:
10-9-8-7-6-5-4-3-2-1
Overhead Squats @ 65 lbs.
Pull-Ups
Time - 9:15
Saturday, February 19, 2011
WOD 320
16 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
12 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
8 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
4 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
Time - 8:48
20 Wall Balls @ 16 lbs.
12 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
8 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
4 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
Time - 8:48
Friday, February 18, 2011
Saturday, February 12, 2011
WOD 318
20 Burpees
15 Back Squats @ 170 lbs.
Then...
3 Rounds:
15 Walking Lunges (each leg)
15 RIng Rows
Time - 10:25
15 Back Squats @ 170 lbs.
Then...
3 Rounds:
15 Walking Lunges (each leg)
15 RIng Rows
Time - 10:25
Friday, February 11, 2011
WOD 317
Hero Workout - "Wittman"
5 Rounds:
15 Kettle Bells @ 36 lbs.
15 Power Cleans @ 95 lbs.
20 Box Jumps
Time - 16:53 (Scaled)
5 Rounds:
15 Kettle Bells @ 36 lbs.
15 Power Cleans @ 95 lbs.
20 Box Jumps
Time - 16:53 (Scaled)
Saturday, February 5, 2011
Friday, February 4, 2011
Tuesday, February 1, 2011
WOD 314
3-3-1-1 Shoulder Press
3 @ 95 lbs.
3 @ 115 lbs.
1 @ 120 lbs.
1 @ 125 lbs.
5 Rounds:
8 Shoulder Press @ 75 lbs.
20 Double Unders
20 Sit-Ups
Time - 11:21
3 @ 95 lbs.
3 @ 115 lbs.
1 @ 120 lbs.
1 @ 125 lbs.
5 Rounds:
8 Shoulder Press @ 75 lbs.
20 Double Unders
20 Sit-Ups
Time - 11:21
Saturday, January 29, 2011
WOD 313
"JT"
21-15-9
Hand Stand Push-Ups (2 Ab Mats)
Ring Dips (small black band)
Push-Ups
Time - 11:26 (Not Prescribed)
21-15-9
Hand Stand Push-Ups (2 Ab Mats)
Ring Dips (small black band)
Push-Ups
Time - 11:26 (Not Prescribed)
Friday, January 28, 2011
WOD 312
Scaled "Roy"
3 Rounds:
15 Dead Lifts @ 175 lbs.
20 Box Jumps
25 Pull-Ups
Time - DNF
2 Rounds + 20 Box Jumps.
3 Rounds:
15 Dead Lifts @ 175 lbs.
20 Box Jumps
25 Pull-Ups
Time - DNF
2 Rounds + 20 Box Jumps.
Tuesday, January 25, 2011
WOD 311
Push Press:
3 @ 115 lbs.
3 @ 125 lbs.
3 @ 135 lbs.
3 @ 145 lbs.
12 Minute AMRAP
10 Single Arm Snatch @ 25 lbs. (each arm)
10 Burpees
Rounds - 6
3 @ 115 lbs.
3 @ 125 lbs.
3 @ 135 lbs.
3 @ 145 lbs.
12 Minute AMRAP
10 Single Arm Snatch @ 25 lbs. (each arm)
10 Burpees
Rounds - 6
Tuesday, January 18, 2011
Saturday, January 15, 2011
WOD 309
4 Rounds:
10 Medicine Ball Cleans (18 lbs.)
10 Walking Lunges (each leg)
10 Wall Balls (18 lbs.)
Time - 8:51
10 Medicine Ball Cleans (18 lbs.)
10 Walking Lunges (each leg)
10 Wall Balls (18 lbs.)
Time - 8:51
Saturday, January 8, 2011
Friday, January 7, 2011
WOD 307
12 Minute AMRAP:
6 Snatch Width Dead Lift @ 85 lbs.
6 Overhead Squats @ 85 bs.
6 Toes to Bar
Rounds - 7
6 Snatch Width Dead Lift @ 85 lbs.
6 Overhead Squats @ 85 bs.
6 Toes to Bar
Rounds - 7
Monday, January 3, 2011
WOD 306
"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 Knees to Elbows
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (36 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)
Time - 44:12
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 Knees to Elbows
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (36 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)
Time - 44:12
Subscribe to:
Posts (Atom)