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
Tuesday, October 30, 2012
Monday, August 20, 2012
Saturday, August 18, 2012
WOD 436
600m Run
3 Rounds:
5 Power Cleans @ 155 lbs.
5 Pull-Ups
400m Run
2 Rounds:
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
Thursday, August 16, 2012
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)
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
15 Kettle Bells @ 45 lbs.
10 Goblet Squats @ 45 lbs.
10 Push-Ups
30 Second Rest
Time - 7:05
Saturday, July 28, 2012
Friday, July 27, 2012
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
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
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
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
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
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
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
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
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
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
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
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.
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
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.
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
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
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
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
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
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
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
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.
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
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
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
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
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
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)
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
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
Tuesday, February 28, 2012
Saturday, February 25, 2012
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
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
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
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
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
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