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
Thursday, December 31, 2015
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
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.
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
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
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
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
6 Ring Rows
6 Push-Ups
6 Hang Power Cleans @ 115 lbs.
9 Wall Balls @ 20 lbs.
Time - 9:41
Tuesday, December 8, 2015
Saturday, December 5, 2015
Sunday, November 29, 2015
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
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.
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
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.
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
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
4 Push Jerks @ 145 lbs.
8 V-Ups
12 Weighted Step-Ups (25lbs/24" box)
Rounds - 4 + 1 Rep
Sunday, November 15, 2015
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
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.
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
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
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
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
Friday, October 16, 2015
Sunday, October 4, 2015
Saturday, October 3, 2015
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)
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.
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
Sunday, September 6, 2015
Saturday, September 5, 2015
Tuesday, September 1, 2015
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
6 Ring Rows
6 Push-Ups
6 Power Cleans @ 155 lbs.
9 Burpees
Time - 11:57
Saturday, August 29, 2015
Thursday, August 27, 2015
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
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
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
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
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
Monday, August 3, 2015
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
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
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
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
10 Rounds:
200m Run
10 Kettle Bells @ 30 lbs.
10 Sit-Ups
10 Supermans
Time - 24:45
Thursday, July 23, 2015
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
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
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
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
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.
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
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
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
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
Saturday, May 30, 2015
Thursday, May 28, 2015
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
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 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
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
4 Shoot-Throughs
8 Wall Balls @ 20 lbs.
12 Kettle Bells @ 53 lbs.
Rounds: 4 + 3 Reps
Saturday, May 9, 2015
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
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
Thursday, April 2, 2015
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
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
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
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
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
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
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
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
Saturday, January 17, 2015
Saturday, January 10, 2015
Thursday, January 8, 2015
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)
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
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