Thursday, December 31, 2015

WOD 604

7 Rounds:
3 Power Snatch @ 115 lbs.
4 HandStand Push-Ups (1 AbMat)
5 Toes to Bar
6 Dead Lifts @ 185 lbs.

Time - 16:37

Wednesday, December 30, 2015

WOD 603

10 Minute AMRAP:
20 Medicine Ball Sit-Ups @ 20 lbs.
30 Double Unders
10 Ring Rows

Rounds - 3 + 38 Reps

Saturday, December 26, 2015

Personal Bests


Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 210 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 - 185 lbs.
Squat Snatch - 115 lbs.

WOD 602

Open Gym

3 Power Cleans @ 135 lbs.
3 Power Cleans @ 155 lbs.
2 Power Cleans @ 175 lbs.
2 Power Cleans @ 195 lbs.
1 Power Clean @ 210 lbs.

Thursday, December 24, 2015

Personal Bests


Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 205 lbs.
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 - 185 lbs. (New PB)
Squat Snatch - 115 lbs.

Tuesday, December 22, 2015

WOD 601

Power Clean/Hang Power Clean Complex
3 @ 135 lbs.
2 @ 155 lbs.
2 @ 175 lbs.
1 @ 185 lbs.

3 Rounds:
1 Minute Plank
30 Sit-Ups
30 Second Hollow Hold

Time - 8:38

Sunday, December 20, 2015

WOD 600

12 Minute AMRAP
1 Rope Climb
3 Ring Dips (band-assisted)
5 Handstand Push-Ups (no AbMats, 1 Ab Mat)
7 Burpees
9 Calorie Row

Rounds - 4

Max. Effort Toes to Bar - 18

Saturday, December 19, 2015

WOD 599

20-16-12-8
Wall Balls @ 20 lbs.
Front Rack Walking Lunges @ 45 lbs.

Time - 5:58

Sunday, December 13, 2015

WOD 598


4 Minute AMRAP

5 Push Press @ 95 lbs.
5 Toes to Rings
5 Front Squats @ 95 lbs.

4 Minutes Rest

4 Minute AMRAP

10 Push-Ups
10 Sit-Ups
10 Air Squats

Rounds - 3 then 4.4

Saturday, December 12, 2015

WOD 597

5 Rounds:
6 Ring Rows
6 Push-Ups
6 Hang Power Cleans @ 115 lbs.
9 Wall Balls @ 20 lbs.

Time - 9:41

Tuesday, December 8, 2015

WOD 596

20-10-5
Toes to Bar
Hang Power Clean @ 95 lbs.
Box Jumps @ 20"

Time - 8:51

Saturday, December 5, 2015

WOD 595

5 Rounds:
5 Toes to Bar
10 Burpees
15 Goblet Squats @ 30 lbs.

Time - 9:43

Sunday, November 29, 2015

WOD 594

15-12-9
Ring Pull-Ups
Deadlifts @ 145 lbs.

Time - 7:39

Saturday, November 28, 2015

WOD 593

WOD 3 at Island Throwdown 3.0 (CrossFit Summerside)

10 Minute AMRAP
500m Run with 40 lb. Sandbag
Then
60 Double Unders
40 Squats with 40 lb. Sandbag
20 Lunges with 40 lb. Sandbag

Rounds - 1 Round + 60 Double Unders

WOD 592

WOD 2A at Island Throwdown 3.0 (CrossFit Summerside)

9 Minute AMRAP
8 HandStand Push-Ups
10 Clean and Jerks @ 135 lbs.
12 Chest-to-Bar Pull-Ups

1 Round + 6 HandStand Push-Ups

WOD 2B
Then 4 Minutes to Set Heaviest Power Clean
Power Cleans @ 165 lbs., 185 lbs., 195 lbs.


WOD 591

WOD 1 at Island Throwdown 3.0 (CrossFit Summerside)

21-15-9
Burpee Box Jumps @ 30"
Kettle Bells @ 53 lbs.

Time - 8:11

Wednesday, November 25, 2015

WOD 590

Clean and Jerk Complex
Split Jerk Complex

Clean and Jerks @ 115 lbs., 135 lbs., 155 lbs., 175 lbs.

Sunday, November 22, 2015

WOD 589


6 Minute AMRAP - Rest 3 Minutes - 3 Minute AMRAP

3 Clean and Jerks @ 135 lbs.
6 Ring Rows
9 Box Jump Overs @ 20"

Round 1 - 2 Rounds + 1 Rep
Round 2 - 1 Round + 1 Rep

Tuesday, November 17, 2015

WOD 588

1000m Row

Time - 3:38

Monday, November 16, 2015

WOD 587

8 Minute AMRAP
4 Push Jerks @ 145 lbs.
8 V-Ups
12 Weighted Step-Ups (25lbs/24" box)

Rounds - 4 + 1 Rep

Sunday, November 15, 2015

WOD 586

10 HandStand Push-Ups
15 Dead Lifts @ 185 lbs.
20 Burpees

Time - 4:21

Thursday, November 5, 2015

WOD 585

Back Squats:
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 175 lbs.
2 @ 195 lbs.

3 Rounds:
30 Air Squats
30m Walking Lunges
Plank - 60 seconds

Time - 7:59

Tuesday, November 3, 2015

WOD 584

5 Sets X 3 Reps - Hang Snatch Pulls @ 95 lbs.

5 Sets X 3 Reps - Tall Snatch @ 125 lbs.

Hang Power Snatch/Hang Snatch Clean Complex @ 95 lbs.

Sunday, November 1, 2015

WOD 583

4 Minute AMRAP, 2 Minutes Rest
3 Minute AMRAP, 2 Minutes Rest
2 Minute AMRAP

3 Hand Stand Push-Ups
6 Dead Lifts @ 155 lbs.
9 Ball Slams @ 20 lbs.
12 Walking Lunges

Round 1 - 2.9
Round 2 - 2.2
Round 3 - 1.3

Saturday, October 31, 2015

WOD 582

30-20-10
Toes to Bar
Back Squats @ 95 lbs.

Time - 10:18

Friday, October 23, 2015

WOD 581


2 Rounds for Time with Partner (Sarah)

30 Shoulder to Overhead @ 95 lbs.
40 Toes to Bar
50 Back Squats @ 95 lbs.

Time - 12:28

* First two muscle-ups!

Sunday, October 18, 2015

WOD 580

2 Minutes On/2 Minutes Off

5 Handstand Push-Ups/Row (Calories)
5 Handstand Push-Ups/Medicine Ball Push-Ups @ 20 lbs.
5 Handstand Push-Ups/Wall Balls @ 20 lbs.
5 Handstand Push-Ups/ Burpees


Saturday, October 17, 2015

WOD 579

400m Run
20 Pull-Ups
300m Run
15 Pull-Ups
200m Run
10 Pull-Ups

Time - 9:43

Friday, October 16, 2015

WOD 578

10-8-6-4-2 Clean & Jerks

10 @ 95 lbs.
8 @ 115 lbs.
6 @ 135 lbs.
4 @ 155 lbs.
2 @ 175 lbs.

Sunday, October 4, 2015

WOD 577

20-15-10-5
Ring Rows
Push-Ups
Wall Balls @ 20 lbs.
Kettle Bells @ 45 lbs.

Time - 12:53

Saturday, October 3, 2015

WOD 576

3 Rounds:
30 Air Squats
10 Pull-Ups

Time - 4:49

Tuesday, September 22, 2015

WOD 575

5 Minutes Each (Work/Rest)
500m Row (1:39 Work/ 3:21 Rest)
400m Run (1:32 Work/3:28 Rest)
30 Burpees (2:22 Work/2:38 Rest)

Sunday, September 20, 2015

WOD 574

3 X 4 Minute AMRAP (2 Minutes Rest Between)

4 Ring Dips (Band-assisted)
8 Goblet Squats @ 30 lbs.
12 Sit-Ups

Round 1 - 4 Rounds
Round 2 - 4 Rounds
Round 3 - 4 Rounds + 3 Reps.

Sunday, September 13, 2015

WOD 573

3-6-9-6-3
Handstand Push-Ups
Burpee Box Jumps
Toes to Bar

Time - 8:30

Sunday, September 6, 2015

WOD 572

4 Rounds:
8 Ring Rows
8 Push-Ups
8 Box Jumps @ 24"
12 Kettle Bells @ 53 lbs.

Time - 7:17

Saturday, September 5, 2015

WOD 571

2 Rounds:
10 Power Cleans @ 175 lbs.
200m Run

Time - 6:25

Tuesday, September 1, 2015

WOD 570

4 Rounds:
15 Push-Ups
150m Run

Time - 5:31

Sunday, August 30, 2015

WOD 569

4 Rounds (1:1 Work vs. Rest/Round)
6 Ring Rows
6 Push-Ups
6 Power Cleans @ 155 lbs.
9 Burpees

Time - 11:57

Saturday, August 29, 2015

WOD 568

3 Rounds:
6 Power Snatch @ 115 lbs.
150m Run
18 Kettle Bells @ 45 lbs.

Time - 8:14

Thursday, August 27, 2015

WOD 567

1-2-3-4-5-4-3-2-1
Hang Power Cleans @ 135 lbs.
Bar-Facing Burpees

Time - 5:43

Sunday, August 23, 2015

WOD 566

500m Row
40 Wall Balls @ 8 lbs.
30 Medicine Ball Sit-Ups @ 20 lbs.
20 Medicine Ball Cleans @ 8 lbs.
10 Medicine Ball Burpees
400m Run

Time - 11:33

Saturday, August 22, 2015

WOD 565

5 Power Cleans @ 135 lbs.
10 Pull-Ups
150m Run
4 Power Cleans @ 135 lbs.
8 Pull-Ups
150m Run
3 Power Cleans @ 135 lbs.
6 Pull-Ups
150m Run
2 Power Cleans @ 135 lbs.
4 Pull-Ups
150m Run
1 Power Cleans @ 135 lbs.
2 Pull-Ups
150m Run

Time - 8:35

Tuesday, August 18, 2015

WOD 564

50 Sit-Ups
100 Double Unders
50 Sit-Ups

Time - 7:43

Sunday, August 16, 2015

WOD 563


15 Minute AMRAP

45 Double Unders
35 Sit-Ups
25 Box Jumps
150m Run
5 Handstand Push-Ups

Rounds - 3

Thursday, August 13, 2015

WOD 562


30 - 20 - 10

Overhead Walking Lunges @ 25 lbs.
Push-Ups
Medicine Ball Twists @ 16 lbs.

Time - ?:??

Sunday, August 9, 2015

WOD 561

3 X 4 Minute AMRAPs (2 minutes between AMRAPs)

Round 1:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
12 Burpees

Round 2:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
150m Run

Round 3:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
12 Calorie Row

Score - 2.9, 2.12, 2.5

Saturday, August 8, 2015

WOD 560

6 Rounds:
6 Ring Dips (band-assisted)
6 Power Cleans @ 115 lbs.
100m Run

Time - 10:20

Monday, August 3, 2015

WOD 559

10 Rounds:
2 Power Cleans @ 135 lbs.
4 Toes to Bar

Time - 6:20

Sunday, August 2, 2015

WOD 558

Part A:
200m Run
12 Kettle Bells @ 45 lbs.
9 Pull-Ups
200m Run
9 Kettle Bells @ 45 lbs.
7 Pull-Ups
200m Run
6 Kettle Bells @ 45 lbs.
5 Pull-Ups

Part B:
200m Row
7 Hand Stand Push-Ups
10 Walking Lunges
150m Row
5 Hand Stand Push-Ups
8 Walking Lunges
100m Row
3 Hand Stand Push-Ups
6 Walking Lunges

Saturday, August 1, 2015

WOD 557

3 Rounds:
200m Run
15 Push-Ups
25 Kettle Bells @ 30 lbs.

Time - 10:20

Sunday, July 26, 2015

WOD 556

4 Rounds (w/1 Minute Rest between Rounds)
4 Hand Stand Push-Ups
8 Kettle Bell Snatches @ 30 lbs.
8 V-Snaps

Time - 7:08

Saturday, July 25, 2015

WOD 555

"Griffin" (Modified)

10 Rounds:
200m Run
10 Kettle Bells @ 30 lbs.
10 Sit-Ups
10 Supermans

Time - 24:45

Thursday, July 23, 2015

WOD 554

6 rounds:
6 Hang Power Cleans @ 135 lbs.
12 Weighted Walking Lunges @ 35 lbs.

Time - ?:??

Thursday, July 16, 2015

WOD 553

2 Rounds
50 Metre Farmer's Walk (2 X 53 lbs.)
40 Air Squats
30 Push-Ups
20 Ground to Overhead @ 25 lbs.
10 Burpees

Time - 12:10

Sunday, July 12, 2015

WOD 552

3 Rounds (1:1 Work to Rest/Round)
30 Double Unders
20 Kettle Bells @ 45 lbs.
10 Toes to Bar

Time - 12:53

Thursday, July 9, 2015

WOD 551

10 Minute Ascending Ladder
1 Pull-up
1 Burpee
1 V-Sit
2 Pull-up
2 Burpee
2 V-Sit
3 Pull-up
3 Burpee
3 V-Sit
Etc.

Rounds - 8 + 4 Reps.

Sunday, July 5, 2015

WOD 550


30 Seconds On - 15 Seconds Off x 4 Rounds

Hollow Rocks
Double Unders
Push-Ups
Overhead Walking Lunges @ 15 lbs.
Sit-Ups

Saturday, July 4, 2015

WOD 549

4 Rounds:
6 Push Jerks @ 115 lbs.
12 Box Jumps (24" Box)
18 Wall Balls @ 20 lbs.
2 Minutes Rest

Time - 14:40

Thursday, July 2, 2015

WOD 548

Front Squats
2 @ 75 lbs.
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 165 lbs.
2 @ 185 lbs.

20 Sit-Ups
5 Squat Cleans @ 155 lbs.

20 Sit-Ups
4 Squat Cleans @ 155 lbs.
20 Sit-Ups
3 Squat Cleans @ 155 lbs.
20 Sit-Ups
2 Squat Cleans @ 155 lbs.
20 Sit-Ups
1 Squat Clean @ 155 lbs.

Time - 8:18



Saturday, June 27, 2015

WOD 547

"Fran"

21-15-9
Thrusters @ 75 lbs.
Pull-Ups

Time - 10:20 (Not Prescribed)

Sunday, June 14, 2015

WOD 546

3 Minute AMRAP X 5 Rounds w/1 Minute Rest Between

4 Handstand Push-Ups (Kipping)
8 Kettle Bells @ 45 lbs.
12 Air Squats

Reps - 2.2, 2.0, 2.1, 2,2, 2.1

Saturday, June 13, 2015

WOD 545


"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 - 11:25 (Prescribed)

Friday, June 12, 2015

WOD 544

Partner WOD (with Scott S.)

70 Calorie Row
60 Back Squats @ 115 lbs.
50 Pulls-Ups/Ring Rows
40 Clean & Jerks @ 115 lbs.
30 Burpees

Time - 17:35

Saturday, June 6, 2015

WOD 543

"Nice Nancy"

5 Rounds:
400M Row
15 Overhead Squats @ 75 lbs.

Time - 18:35

Saturday, May 30, 2015

WOD 542

Hero Workout - 'Randy'
75 Power Snatch @ 75 lbs.

Time - 8:36

Thursday, May 28, 2015

WOD 541

12 Minute AMRAP
6 Pistols
12 Push Press @ 95 lbs.
24 Sit-Ups

Rounds: 4 + 15 Reps

Sunday, May 24, 2015

WOD 540

53 Calorie Row
53 Push-Ups
53 Kettle Bells @ 45 lbs.
53 Air Squats
53 Medicine Ball Push-Ups @ 16 lbs.

Time - 16:15

Sunday, May 17, 2015

WOD 539

5 Minute AMRAP
4 Ring Dips (band-assisted)
6 Snatch @ 95 lbs.
8 V-Snaps
2 Minutes Rest

4 Minute AMRAP
4 Ring Dips (band-assisted)
6 Snatch @ 95 lbs.
8 V-Snaps
2 Minutes Rest
3 Minute AMRAP
4 Ring Dips (band-assisted)
6 Snatch @ 95 lbs.
8 V-Snaps

Saturday, May 16, 2015

WOD 538


12-9-6
Thrusters @ 75lbs.
Burpees

Sunday, May 10, 2015

WOD 537

8 Minute AMRAP

4 Shoot-Throughs
8 Wall Balls @ 20 lbs.
12 Kettle Bells @ 53 lbs.

Rounds: 4 + 3 Reps

Saturday, May 9, 2015

WOD 536

5 Rounds:

3 Hang Snatch @ 95 lbs.
5 Barbell Burpees
7 V-Snaps

Time - 6:31

Sunday, April 26, 2015

WOD 535


4 Minute AMRAP

1 Minute Max Effort Pull-Ups
1 Minute Max Effort Front Rack Lunges @ 65 lbs.
1 Minute Max Effort Push-Ups
1 Minute Max Effort Wall Balls @ 20 lbs.
Rest 4 minutes and then repeat

Round 1 - 69 Reps
Round 2 - 63 Reps

Saturday, April 25, 2015

WOD 534

6 Rounds:
3 Push Jerks @ 115 lbs.
9 Kettle Bells @ 45 lbs.
18 Double Unders

Time - 9:40

Sunday, April 19, 2015

WOD 533


3 Minute AMRAP x 5 - Rest 1 Minute b/w Rounds

3 Hang Clean & Jerks @ 95 lbs.
6 Lunges
9 Sit-Ups

Rounds - 3.2, 3.2, 3.3, 3.2, 3.1

Sunday, April 12, 2015

WOD 532


4 Rounds - Rest 1 Minute Between Rounds

8 Ring Dips (band-assisted)
16 Kettle Bells @ 45 lbs.
32 Double Unders

Time - 10:42

Saturday, April 11, 2015

WOD 531


Bear Complex x 7 Reps x 5 Sets

Power Clean
Front Squat
Shoulder-to-Overhead
Back Squat
Behind-the-Neck Shoulder-to-Overhead

Weight - 85 lbs, 100 lbs.

Sunday, April 5, 2015

WOD 530


5 Minute AMRAP x 2 (Rest 5 Minutes b/w AMRAPs)

5 Toes to Bar
5 Burpees
5 Deadlifts @ 185 lbs.

Round 1 - 4 Rounds
Round 2 - 4 Rounds

Saturday, April 4, 2015

WOD 529

5 Rounds:
5 Squats Cleans @ 115 lbs.
20 Double-Unders

Time - 10:48

Thursday, April 2, 2015

WOD 528

3 Rounds:
10 Toes to Bar
15 Front Squats @ 85 lbs.
20 Kettlebells @ 45 lbs.

Time - 10:40

Saturday, March 28, 2015

WOD 527

WOD 15.5 from '2015 CrossFit Games'

Prescribed:
27-21-15-9
Rowing Calories
Thrusters @ 95 lbs.

Time - 21:24

Saturday, March 21, 2015

WOD 526


WOD 15.4 from '2015 CrossFit Games'

Prescribed:
8-minute AMRAP:
3 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
6 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
9 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
12 Handstand Push-Ups
6 Power Cleans @ 185 lbs.
15 Handstand Push-Ups
6 Power Cleans @ 185 lbs.
Etc., following same pattern

Total Reps - 20 

Saturday, March 14, 2015

WOD 525

WOD 15.3 from '2015 CrossFit Games'

Prescribed:
Complete as many Rounds and Reps as Possible in 14 Minutes:
7 Muscle-Ups
50 Wall Balls @ 20 lbs.
100 Double-Unders

Scaled:
Complete as many Rounds and Reps as Possible in 14 Minutes:
50 Wall Balls @ 20 lbs
200 Single-Unders

Reps - 527

Sunday, March 8, 2015

WOD 524

3 Minute AMRAP - Rest 1 Minute x 4

6 Push-Ups
9 Sit-Ups
12 Jumping Lunges

Rounds - 12 + 14 reps

Saturday, March 7, 2015

WOD 523



WOD 15.2 from '2015 CrossFit Games'

For as Long as Possible:

From 0:00-3:00
  2 Rounds of: 
  10 Overhead Squats @ 95 lbs.
  10 Chest-to-Bar Pull-Ups

From 3:00-6:00
  2 Rounds of:
  12 Overhead Squats @ 95 lbs.
  12 Chest-to-Bar Pull-Ups

From 6:00-9:00
  2 Rounds of:
  14 Overhead Squats @ 95 lbs.
  14 Chest-to-Bar Pull-Ups

Total Reps - 58

Thursday, March 5, 2015

WOD 522

15-12-9
Front Squats @ 75 lbs.
Wall Balls @ 18 lbs.
Barbell Burpees

Time - 9:55

Friday, February 27, 2015

WOD 521


WOD 15.1 from '2015 CrossFit Games'

9 Minutes AMRAP
15 Toes to Bar
10 Dead Lift @ 115 lbs.
5 Power Snatch @ 115 lbs.

Reps Complete - 66

WOD 15.1a from '2015 CrossFit Games'
6 Minutes
Max Weight Clean And Jerk

Result - 190 lbs.

Thursday, February 26, 2015

WOD 520


5 Minute AMRAP
5 Overhead Squats @ 75 lbs.
5 Push-Ups

Rest 2 Minutes

4 Minute AMRAP
4 Overhead Squats @ 75 lbs.
4 Push-Ups

Rest 2 Minutes

3 Minute AMRAP
3 Overhead Squats @ 75 lbs.
3 Push-Ups

AMRAP 1 - 6 Rounds + 7
AMRAP 2 - 6 Rounds
AMRAP 3 - 5 Rounds + 3

Sunday, February 22, 2015

WOD 519


Three 4 Minute AMRAPs with 2 Minutes Rest between Rounds

4 Ring Dips
8 Box Jumps (20")
12 Kettle Bells @ 35 lbs.

Rounds - 4, 4, 4.1

Saturday, February 21, 2015

WOD 518

WOD 11.3 from '2011 CrossFit Games' Revisited

5 Minute AMRAP
1 Squat Clean @ 165 lbs.
1 Push Jerk @ 165 lbs.

Rounds - 9 Complete

Score - 18

Sunday, February 8, 2015

WOD 517

4 Rounds
8 Handstand Push-ups (2 AbMats)
12 Plate to Overhead (25 lbs.)
16 Box Jumps (20")

Time - 6:48

Saturday, February 7, 2015

WOD 516

WOD 14.1 from '2014 CrossFit Games' Revisited

10 Minute AMRAP

30 Double Unders
15 Power Snatch @ 75 lbs.

Reps - 153

Sunday, February 1, 2015

WOD 515


10 Minute AMRAP

5 Push Jerk 115 lbs.
10 Deadlifts 115 lbs.
15 Box Step-Ups (24")

Rounds - 3 + 18 Reps

Sunday, January 25, 2015

WOD 514

3 Minutes AMRAP:
3 Dead Lifts @ 185 lbs.
6 Medicine Ball Cleans @ 18 lbs.
9 Push-Ups
Then 1 Minute Rest

Rounds - 11

Saturday, January 24, 2015

WOD 513

WOD 14.4 from '2014 CrossFit Games' Revisited

Ascending Ladder:
3 Clean & Jerk @ 135 lbs.
3 Toes to Bar

6 Clean & Jerk @ 135 lbs.
6 Toes to Bar
9 Clean & Jerk @ 135 lbs.
9 Toes to Bar
12 Clean & Jerk @ 135 lbs.
12 Toes to Bar
...

Total Reps - 41 (Prescribed)


Sunday, January 18, 2015

WOD 512

Team WOD (with Keith/Karen)

2 Rounds:
25 Calorie Row
25 Kettle Bells @ 45 lbs.
25 Push-Ups

Saturday, January 17, 2015

WOD 511

3 Rounds:
10 Squat Snatch @ 65 lbs.
10 Box Jump Burpees

Time - 10:51

Saturday, January 10, 2015

WOD 510

"Karen"

150 Wall Balls @ 20 lbs.

Time - 12:43

Thursday, January 8, 2015

WOD 509

5 Rounds:
10 Thrusters @ 65 lbs.
20 Double Unders

Time - 8:46

Monday, January 5, 2015

WOD 508

Back Squats:
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.

9 Minute AMRAP:
6 Squat Cleans @ 95 lbs.
6 Barbell Burpees

Rounds - 4 (plus 5 Squat Cleans)

Saturday, January 3, 2015

WOD 507


'Annie and Grace's Play Date'

5 Clean and Jerks (95lbs)
50 Double Unders
50 Situps
5 Clean and Jerks (95lbs)
40 Double Unders
40 Situps
5 Clean and Jerks (95lbs)
30 Double Unders
30 Situps
5 Clean and Jerks (95lbs)
20 Double Unders
20 Situps
5 Clean and Jerks (95lbs)
10 Double Unders
10 Situps
5 Clean and Jerks (95lbs)

Time - 20:49