Tuesday, October 30, 2012

WOD 438

After a long hiatus due to injuries (softball - hamstring, football - calf, dodgeball - ankle), I had my first WOD in quite some time.

Shoulder Press:
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 95 lbs.

Push Jerk:
5 X 2 @ 95 lbs.

3 Rounds:
20 Wall Balls
20 Kettle Bells
10 Box Jumps

Time - 8:30

Monday, August 20, 2012

WOD 437

6 Minutes AMRAP
15 Kettle Bells @ 45 lbs.
7 Hand Stand Push-Ups (1 AbMat)

Rounds - 4

Saturday, August 18, 2012

WOD 436

600m Run
3 Rounds:
5 Power Cleans @ 155 lbs.
5 Pull-Ups
400m Run
2 Rounds:

5 Power Cleans @ 155 lbs.
5 Pull-Ups
200m Run
1 Round:
5 Power Cleans @ 155 lbs.
5 Pull-Ups

Time - 14:30 

Friday, August 17, 2012

WOD 435

12-9-6
Dumb-bell Push Press
Toes to Bar

Time - 3:05

Thursday, August 16, 2012

WOD 434

5 Rounds:
40 Double Unders
20 Wall Balls @ 18 lbs.

Time - 15:05

Wednesday, August 15, 2012

WOD 433

"DT"

5 Rounds:
12 Dead Lifts @ 115 lbs.
9 Hang Power Cleans @ 115 lbs.
6 Push Press @ 115 lbs.

Time - 12:51 (Not Prescribed)

Thursday, August 2, 2012

WOD 432

4 Rounds:
15 Kettle Bells @ 45 lbs.
10 Goblet Squats @ 45 lbs.
10 Push-Ups
30 Second Rest

Time - 7:05

Saturday, July 28, 2012

WOD 431

8 Rounds:
5 Power Cleans @ 115 lbs.
3 Pull-Ups
3 Hand Stand Push-Ups (1 AbMat)

Time - 7:25

Friday, July 27, 2012

WOD 430


6 Rounds:
7 DeadLifts @ 135 lbs.
5 Barbell Burpees

Time - 7:49

Friday, July 20, 2012

WOD 429

60 Sit-Ups
30 Deadlifts @ 165 lbs.
30 Double Unders
30 OverHead Squats @ 95 lbs.
30 Pull-Ups

Time - 15:20

Thursday, July 19, 2012

WOD 428

Shoulder Press:
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 105 lbs.
1 @ 110 lbs.

15 Kettle Bells @ 45 lbs.
12 Ring Dips (band-assisted)
15 Kettle Bells @ 45 lbs.
10 Ring Dips (band-assisted)
15 Kettle Bells @ 45 lbs.
8 Ring Dips (band-assisted)
15 Kettle Bells @ 45 lbs.
6 Ring Dips (band-assisted)
15 Kettle Bells @ 45 lbs.
4 Ring Dips (band-assisted)
15 Kettle Bells @ 45 lbs.
2 Ring Dips (band-assisted)

Time - 6:58

Friday, July 13, 2012

WOD 427

3 Power Snatch on the Minute for 8 Minutes @ 95 lbs.

15 Thrusters @ 95 lbs.
400m Run
12 Thrusters @ 95 lbs.
400m Run
9 Thrusters @ 95 lbs.
200m Run
6 Thrusters @ 95 lbs.
200 Run

Time - 12:31

Thursday, July 12, 2012

WOD 426

30 Wall Balls @ 16 lbs.
Then:
4 Rounds:
10 Pull-Ups
10 Push Press @ 95 lbs.
Then:
30 Wall Balls @ 16 lbs.

Time - 11:39

Tuesday, July 3, 2012

WOD 425

Shoulder Press:
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 105 lbs.
2 @ 110 lbs.

15 Push Press @ 95 lbs.
15 Pull-Ups

12 Push Press @ 95 lbs.
12 Pull-Ups
9 Push Press @ 95 lbs.
9 Pull-Ups
6 Push Press @ 95 lbs.
6 Pull-Ups
3 Push Press @ 95 lbs.
3 Pull-Ups

Time - 7:52

Tuesday, June 26, 2012

WOD 424

3 Shoulder Press @ 75 lbs.
3 Shoulder Press @ 95 lbs.
3 Shoulder Press @ 105 lbs.

2 Push Press @ 135 lbs.
2 Push Press @ 145 lbs.
2 Push Press @ 155 lbs.

5 Rounds:
5 Ring Rows
1 Bear Crawl
5 Hand Stand Push-Ups (1.5 AdMats)

Time - 7:07

Saturday, June 23, 2012

WOD 423

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

Time - 5:15

Thursday, June 21, 2012

WOD 422

12-10-8-6-4
Ring Rows
Push-Ups
Sit-Ups

Time - 4:28

Tuesday, June 19, 2012

WOD 421

Power Snatch
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 125 lbs.
3 @ 135 lbs.

5 Rounds:
15 Kettle Bells @ 36 lbs.
10 Vertical Jumps
5 Toes to Bar

Time - 6:58

Tuesday, June 12, 2012

WOD 420

Push Press
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 145 lbs.
3 @ 155 lbs.

400m Run
15 Hand Stand Push-Ups (1 AbMat)
15 Sumo Dead Lift High Pulls @ 75 lbs.
200m Run

9 Hand Stand Push-Ups (1 AbMat)
9 Sumo Dead Lift High Pulls @ 75 lbs.
200m Run
6 Hand Stand Push-Ups (1 AbMat)
6 Sumo Dead Lift High Pulls @ 75 lbs.

Time - 8:25

Tuesday, June 5, 2012

WOD 419

Push Press:
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
2 @ 145 lbs.
2 @ 155 lbs.

50-25-12
Kettle Bells @ 45 lbs.
Double Unders

Time - 7:25

Thursday, May 10, 2012

WOD 418

15-12-9
Thrusters @ 105 lbs.
Toes to Bar

Time 8:48

Tuesday, May 8, 2012

WOD 417

400m Run
Then 3 Rounds:
10 Burpees
15 Kettle Bells @ 53 lbs.
400m Run

Time - 9:29

Front Squats
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 145 lbs.
3 @ 155 lbs.
3 @ 165 lbs.

Thursday, May 3, 2012

WOD 416

Push Jerk
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
3 @ 175 lbs.
2 @ 185 lbs.

10 Minute AMRAP
6 Wall Balls @ 20 lbs.
12 Box Jumps (24")
6 Ring Dips (band-assisted)

Rounds - 5.5

Tuesday, May 1, 2012

WOD 415

7 Rounds:
7 Medicine Ball Cleans
Run Length of Gym
7 Push-Ups

Time - 5:46

3 Shoulder Press @ 75 lbs.
3 Shoulder Press @ 95 lbs.
3 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.

Friday, April 27, 2012

WOD 414

Squat Clean
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.

12-9-6
Power Cleans @ 135 lbs.
Hand Stand Push-Ups (1 AbMat)

Time - 5:25

Friday, April 20, 2012

WOD 413


The “Chief”
3 Minutes AMRAP:
3 Power Cleans @ 135 lbs.
6 Push-Ups
9 Air Squats

Rest 1 Minute

Repeat 5 Times

Reps - 67, 60, 54, 54, 54

Tuesday, April 17, 2012

WOD 412


Part 1:
5 Rounds:
200m Run
5 Thrusters @ 95 lbs.

Time - 8:59

Part 2:
3 Rounds
10 Wall Balls @ 20 lbs.
5 Hand Stand Push-Ups (1 AbMat)
1 Minute Rest

Time - 4:15

Friday, April 13, 2012

WOD 411

12 Minutes AMRAP

3 Pistols (each leg)
6 Pull-Ups
9 Kettle Bells @ 53 lbs.

Rounds - 6+

Thursday, April 12, 2012

WOD 410

4 Hang Power Cleans @ 135 lbs.
4 Hang Power Cleans @ 155 lbs.
4 Hang Power Cleans @ 165 lbs.

7 Minute AMRAP
3 Hand Stand Push-Ups (1 AbMat)
4 Power Snatch @ 105 lbs.
5 Ring Rows

Rounds - 5

Tuesday, April 10, 2012

WOD 409


15-9-6
Power Cleans @ 135 lbs.
Hand Stand Push-Ups (1 AbMat)

Time - 7:10

Friday, April 6, 2012

WOD 408

Team Workout (with Hillary)


150 Push-Ups (if rest on the floor then team does 50m Run)
100 Pull-Ups
150 Kettle Bells
400m Run

Time - 19:49

Thursday, April 5, 2012

Personal Bests


Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 205 lbs. (New PB)
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 150 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 175 lbs.
Squat Snatch - 115 lbs.

WOD 407

Power Cleans
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 165 lbs.
2 @ 175 lbs.
2 @ 185 lbs.
1 @ 195 lbs.
1 @ 205 lbs. (PB)

5 Rounds:
5 Power Cleans @ 135 lbs.
5 Push Press @ 135 lbs.
10 Box Jumps (24")

Time - 9:03

Thursday, March 29, 2012

WOD 406

30 Kettle Bells @ 45 lbs.
15 Toes-To-Bar

20 Kettle Bells @ 45 lbs.
10 Toes-To-Bar
10 Kettle Bells @ 45 lbs.
5 Toes-To-Bar

Time - 5:34

Tuesday, March 27, 2012

WOD 405

5 Rounds:
30 Double Unders
15 Air Squats
10 Push-Ups
5 Power Cleans @ 135 lbs.

Time 13:50

3 Push Jerks @ 135 lbs.
3 Push Jerks @ 155 lbs.
2 Push Jerks @ 175 lbs.
1 Clean and Jerk @ 185 lbs.

Saturday, March 24, 2012

WOD 404


"CrossFit Games Open 2012 Qualifier"

7 Minutes:

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 - 54

Tuesday, March 20, 2012

WOD 403

Push Jerks:
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 175  lbs.

21-15-9
Power Snatch @ 85 lbs.
Hand Release Push-Ups
Hollow Rock

Time - 11:35

Saturday, March 17, 2012

WOD 402


"CrossFit Games Open 2012 Qualifier"

12 Minute AMRAP:
150 Wall Balls @ 20 lbs.
90 Double-Unders
30 Muscle-Ups

Total Reps - 161

Thursday, March 15, 2012

Personal Bests


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 - 150 lbs. (New PB)
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 175 lbs.
Squat Snatch - 115 lbs.

WOD 401


Power Snatch
2 @ 75 lbs.
2 @ 95 lbs.
2 @ 115 lbs.
2 @ 125 lbs.
2 @ 135 lbs.
2 @ 145 lbs.
1 @ 150 lbs. (PB)

10 Burpees, then:
15-10-5
Power Snatch @ 95 lbs.
Hand Stand Push-Ups (1 Ab-Mat)
And 3 Burpees on the Minute

Time - 9:50

Tuesday, March 13, 2012

WOD 400

3 Rounds:
15 Kettle Bells @ 45 lbs.
30 Sit-Ups
45 Air Squats

Rest 4 Minutes

4 Rounds:
5 Pull-Ups
7 Hollow Rock
7 Supermen

Time - 18:00

Saturday, March 10, 2012

WOD 399

"CrossFit Games Open 2012 Qualifier"

18 Minute AMRAP:
15 Box Jumps @ 24"
12 Push Press @ 115 lbs.
9 Toes to Bar

Rounds - 5 + 6 Box Jumps
Total Reps: 186

Friday, March 9, 2012

WOD 398


Part 1:
On the Minute
1 Thruster @ 65 lbs.
1 Pull-Up
2/2, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1

Part 2:
15-10-5-10-15
Sumo Dead Lift High Pulls @ 65 lbs.
Ball Slams @ 20 lbs.

Time - 6:13

Thursday, March 8, 2012

WOD 397

5 Rounds:
10 Single Arm Snatch @ 20 lbs. (each arm)
10 Push-Ups
10 Walking Lunges (total)

Time - 7:25

4 Rounds:
20 Double Unders
5 Overhead Squats @ 95 lbs.

Time - 6:02

Tuesday, March 6, 2012

Personal Bests


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

WOD 396

5 X 3 Hang Power Cleans
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.

21-15-9
Dead Lifts @ 165 lbs.
Box Jumps (24")

Time - 6:23

Saturday, March 3, 2012

WOD 395

"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 - 11:28 (Prescribed)

Friday, March 2, 2012

WOD 394

"CrossFit Games Open 2012 Qualifier"

Completing as many Reps as Possible in 10 minutes of:
30 Snatch @ 75 lbs.
30 Snatch @ 135 lbs.
30 Snatch @ 165 lbs.
30 Snatch @ 210 lbs.

Completed Reps:
30 Snatch @ 75 lbs.
16 Snatch @ 135 lbs.

Total Reps - 46

Thursday, March 1, 2012

WOD 393

Hang Power Snatch Work
Power Snatch Work

10 Power Snatch @ 115 lbs

Time - 1:14

Tuesday, February 28, 2012

WOD 392

5 Rounds:
5 Push Press @ 95 lbs.
10 Box Jumps @ 24"
15 Kettle Bells @ 45 lbs.

Time - 8:58

Saturday, February 25, 2012

WOD 391

"CrossFit Games Open 2012 Qualifier"

7 Minute AMRAP
Burpees

Reps - 75

Thursday, February 23, 2012

WOD 390


Part 1
4 Rounds:
15 Kettle Bells @ 45 lbs.
15 AbMat Sit-Ups
Rest 30 Seconds

Time - 5:04

Rest 4 Minutes

Part 2
4 Rounds:
10 Dead Lifts @ 145 lbs.
15 Box Jumps

Time - 6:55

Saturday, February 18, 2012

WOD 389


3 Push Press every 30 Seconds for 15 Minutes
Push Press @ 75 lbs.

Friday, February 17, 2012

WOD 388


Part 1:
5 Minute AMRAP
8 Cleans @ 155lbs.
8 Burpees

Rest 2 Min

Part 2:
5 Minute AMRAP
4 Front Squats @ 155 lbs.
8 Toes to Bar

Rest 2 Min

Part 3:
3 Minute AMRAP
10 Dead Lifts @ 155 lbs.
10 Hand Release Push-Ups

Totals - 3 Rounds, 2 Rounds, 2.5 Rounds

Thursday, February 16, 2012

WOD 387

30 Kettle Bells @ 45 lbs.
3 Hand Stand Push-Ups
30 Goblet Squats @ 45 lbs.
3 Hand Stand Push-Ups

20 Kettle Bells @ 45 lbs.
3 Hand Stand Push-Ups
20 Goblet Squats @ 45 lbs.
3 Hand Stand Push-Ups
10 Kettle Bells @ 45 lbs.
3 Hand Stand Push-Ups
10 Goblet Squats @ 45 lbs.
3 Hand Stand Push-Ups

Time - 9:20

Saturday, February 11, 2012

WOD 386

10 Minutes of:
2 Snatch @ 95 lbs. in 30 seconds
3 Wall Balls @ 18 lbs. in 30 seconds

Thursday, February 2, 2012

WOD 385

25 Wall Balls @ 16 lbs.
1 Minute Rest
10 Ring Dips (band-assisted)
1 Minute Rest
45 Second Plank
1 Minute Rest
50 Air Squats
1 Minute Rest
5 Pull-Ups
1 Minute Rest
10 Push-Ups
1 Minute Rest
250m Row

Time - 11:02