Sunday, June 5, 2016

WOD 663

2 Rounds:
20 Barbell Overhead Lunges @ 45 lbs.
25 Calorie Row
30 Medicine Ball Sit-Ups @ 20 lbs.

Time - 9:57

Sunday, May 29, 2016

WOD 662

250m Run
12 Back Squats @ 95 lbs.
12 Hand Stand Push-Ups
250m Run
9 Back Squats @ 95 lbs.
9 Hand Stand Push-Ups
250m Run
6 Back Squats @ 95 lbs.
6 Hand Stand Push-Ups

Time - 10:12

Saturday, April 30, 2016

WOD 661

5 Minute AMRAP
3 Power Cleans @ 185 lbs.
10 Medicine Ball Sit-Ups

Rounds - 5

Thursday, April 21, 2016

WOD 660

2 Rounds:
6 Pull-Ups
9 Dead Lifts @ 165 lbs.
12 Wall Balls @ 20 lbs.
150m Run

Time - 4:47

Tuesday, April 19, 2016

WOD 659

40 Ground to Overhead (Plate @ 35 lbs.)
30 Overhead Lunges (Plate @ 35 lbs.)
20 Burpees

Time - 4:37

Sunday, April 17, 2016

WOD 658

15 Sit-Ups
2 Front Squats @ 95 lbs.
15 Sit-Ups
4 Front Squats @ 95 lbs.
15 Sit-Ups
6 Front Squats @ 95 lbs.
15 Sit-Ups
8 Front Squats @ 95 lbs.
15 Sit-Ups
10 Front Squats @ 95 lbs.

Time - 6:28

Saturday, April 16, 2016

WOD 657

"Festivus Games 2016 - Floater WOD"

3 Minutes:
20 Calorie Row
Bench Press with Remaining Time

WOD 656

"Festivus Games 2016 - WOD 3"

8 Minute Time Cap:
12-9-6-3
Sumo DeadLift High-Pulls @ 115 lbs.
Hang Power Cleans @ 115 lbs.
Push Jerk @ 115 lbs.

WOD 655

"Festivus Games 2016 - WOD 2"

Max Thruster in 6 Minutes

Completed - 155 lbs.

WOD 654

"Festivus Games 2016 - WOD 1"

25 Wall Balls @ 20 lbs.
25 Air Squats
25 Push-Ups
25 Double Unders
25 Kettle Bells @ 53 lbs.
25 Double Unders
25 Push-Ups
25 Air Squats
25 Wall Balls @ 20 lbs.

Friday, April 15, 2016

Personal Bests


Push Jerk - 215 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 220 lbs. (New PB)
Clean and Jerk - 215 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.

Monday, April 11, 2016

WOD 653

18-15-12
Wall Balls @ 16 lbs.
Ring Rows

Time - 4:19

Sunday, April 10, 2016

WOD 652

"Spring Fling 2016 - WOD 5"

Partner WOD with Sarah
100 Double Unders
50 Wall Balls
40 Box Jumps
30 Toes to Bar
20 Power Snatch

Time - 7:04

Overall Finish - 26th of 37 Teams

WOD 651

"Spring Fling 2016 - WOD 4"

Partner WOD with Sarah
400m Swimming

Time - 8:34

Saturday, April 9, 2016

WOD 650

"Spring Fling 2016 - WOD 3"

Partner WOD with Sarah
8 Minute AMRAP
5 Overhead Squats @ 65 lbs. (Sarah)
10 Pull-Ups (Sarah)
Rowing Calories (Tim)

OHS/Pull-Ups - 104
Calories - 139
Total Score - 243

WOD 649

"Spring Fling 2016 - WOD 2"

Partner WOD with Sarah
10 Minutes
Max Clean - 220 lbs. (Tim)
Max Jerk - 135 lbs. (Sarah)

Total Weight - 355 lbs.

WOD 648

"Spring Fling 2016 - WOD 1"

Partner WOD with Sarah
8 Minute AMRAP
5 Dead Lifts @ 225 lbs.
10 Burpees

Total Team Reps - 131

Tuesday, April 5, 2016

WOD 647

2 Rounds:
500m Row
50 Sit-Ups

Time - 7:59

Sunday, April 3, 2016

WOD 646

8 Minutes:
Rowing

128 Calories
1,993 Metres

Saturday, April 2, 2016

WOD 645

5 Rounds:
5 Power Snatch @ 95 lbs.
30 Double Unders

Time - 8:40

Thursday, March 31, 2016

WOD 644

30 Calorie Row
25 Ground-to-Overhead (25 lbs. Plate)
20 Burpees
15 Shuttle Runs

Time - 5:52

Wednesday, March 30, 2016

WOD 643

21-15-9
Medicine Ball Sit-Ups @ 20 lbs.
Deadlifts @ 165 lbs.
Chest-to-Bar Pull-Ups

Time - 9:00

Tuesday, March 29, 2016

WOD 642

6 Minute AMRAP
6 HandStand Push-Ups
30 Double Unders

Rounds - 3

Monday, March 28, 2016

WOD 641

"CrossFit Open WOD 16.5"

21-18-15-12-9-6-3
Thrusters @ 95 lbs.
Bar-Facing Burpees

Time - 24:05

Wednesday, March 23, 2016

WOD 640

25 Front Squats @ 75 lbs.
50 Sit-Ups
50 Box Jump Overs
50 Kettle Bells @ 45 lbs.
25 Front Squats @ 75 lbs.

Time - 11:09

Saturday, March 19, 2016

WOD 639

"CrossFit Open WOD 16.4"

13 Minute AMRAP
55 Deadlifts @ 225 lbs.
55 Wall Balls @ 20 lbs.
55 Calorie Row
55 Handstand Push-Ups

Reps - 67

Sunday, March 13, 2016

WOD 638

7 Minute AMRAP
15 Wall Balls @ 20 lbs.
10 Medicine Ball Sit-Ups

Rounds - 4 + 15 Reps

Saturday, March 12, 2016

WOD 637

7 Minute AMRAP
7 Goblet Squats @ 72 lbs.
7 Burpees

Rounds - 6

Friday, March 11, 2016

WOD 636

"CrossFit Open WOD 16.3"

7 Minute AMRAP
10 Snatches @ 75 lbs.
3 Bar Muscle-Ups

Total Reps - 11

* First ever bar muscle-up

Sunday, March 6, 2016

WOD 635

"CrossFit Open WOD 16.2"

4 Minutes, etc.
25 Toes to Bar
50 Double Unders
15 Squat Cleans @ 135 lbs.
etc.

Reps - 83

Tuesday, March 1, 2016

WOD 634

@ CrossFit Playa Del Carmen in Mexico

3 Rounds:
20 Calorie Row
10 Power Snatch @ 95 lbs.

Time - 8:37

Friday, February 26, 2016

WOD 633

2016 CrossFit Open WOD 16.1

20 Minute AMRAP
25' Overhead Walking Lunges @ 95 lbs.
8 Bar-Facing Burpees
25' Overhead Walking Lunges @ 95 lbs.
8 Chest-to-Bar Pull-Ups

Rounds - 5 + 3 Reps
Score - 133

Thursday, February 25, 2016

WOD 632

Partner WOD (with Gavin)
12 Minute AMRAP
6 Hang Power Clean @ 115 lbs.
8 Toes to Bar
10 Wall Balls @ 20 lbs.

Rounds - 8 + 3 Reps

Wednesday, February 24, 2016

WOD 631

60 Calorie Row
Then
3 Rounds:
20 Push-Ups
15 Deadlifts @ 115 lbs.
10 Shuttle Runs

Time - 14:37

Friday, February 19, 2016

WOD 630

Partner WOD (with Greg)
17 Minute Time Cap
40 Burpees
30 Snatches @ 95 lbs.
30 Burpees
30 Snatches @ 115 lbs.
20 Burpees
30 Snatches @ 135 lbs.
Maximum Effort Burpees until time expires.

Reps - All Reps plus 43 Burpees

Wednesday, February 17, 2016

WOD 629

25 Wall Balls @ 20 lbs.
25 Air Squats
25 Push-Ups
25 Double Unders
25 Kettle Bells @ 53 lbs.
25 Double Unders
25 Push-Ups
25 Air Squats
25 Wall Balls @ 20 lbs.

Time - 10:38

Sunday, February 14, 2016

WOD 628

"Jackie" at CrossFit Summerside

1000m Row
50 Thrusters @ 45 lbs.
30 Chest-to-Bar Pull-Ups

Time - 12:45

Saturday, February 13, 2016

WOD 627

"Annie +"

15 Kettle Bells @ 44 lbs.
50 Double Unders
50 Sit-Ups

15 Kettle Bells @ 44 lbs.
40 Double Unders
40 Sit-Ups
15 Kettle Bells @ 44 lbs.
30 Double Unders
30 Sit-Ups
15 Kettle Bells @ 44 lbs.
20 Double Unders
20 Sit-Ups
15 Kettle Bells @ 44 lbs.
10 Double Unders
10 Sit-Ups

Time - 14:54 (with a Simon interruption)



Thursday, February 11, 2016

WOD 626

20 Power Cleans @ 165 lbs.
20 Shuttle Runs
10 Power Cleans @ 165 lbs
10 Shuttle Runs

Time - 7:48

Sunday, February 7, 2016

WOD 625

3 Rounds (1 Minute Rest between Rounds)
24 Medicine Ball Sit-Ups (@ 20 lbs.)
18 Push-Ups
12 Goblet Squats @ 44 lbs.

Time - 9:38

Saturday, February 6, 2016

WOD 624

12 Minute AMRAP
21 Wall Balls @ 20 lbs.
15 Chest-to-Bar Pull-Ups
9 Burpees

Rounds - 3 + 3 Reps

Tuesday, February 2, 2016

WOD 623

5 Rounds:
3 HandStand Push-Ups
5 Squat Cleans @ 115 lbs.
7 Bar Burpees

Time - 10:59

Sunday, January 31, 2016

WOD 622

100 Double Unders
then
3 Rounds:
9 Toes to Bar
9 Push Jerks @ 115 lbs.
9 Box Jumps (24")
then
30 Calorie Row

Time - 11:41

Saturday, January 30, 2016

WOD 621

9 Minute Ascending Ladder:
2 Front Squats @ 115 lbs.
2 Shuttle Runs
4 Front Squats @ 115 lbs.
4 Shuttle Runs
6 Front Squats @ 115 lbs.
6 Shuttle Runs
8 Front Squats @ 115 lbs.
8 Shuttle Runs
10 Front Squats @ 115 lbs.
10 Shuttle Runs
12 Front Squats @ 115 lbs.
12 Shuttle Runs
14 Front Squats @ 115 lbs.
14 Shuttle Runs

Round 12 + 1 Front Squat

Thursday, January 28, 2016

WOD 620

Time Limit - 15 Minutes:
1000m Row
50 Walking Lunges
50 Medicine Ball Sit-Ups @ 20 lbs.
50 Wall Balls @ 20 lbs.
Maximum Effort Burpees (until time ends)

Reps - 1175 (WOD + 25 burpees)

Tuesday, January 26, 2016

WOD 619

3 Rounds:
9 Back Squats @ 135 lbs.
12 Ring Rows
15 Box Jumps (24")

Time - 7:15

Sunday, January 24, 2016

WOD 618

4 Rounds:
4 Power Cleans @ 145 lbs.
6 HandStand Push-Ups
10 Burpees

Time - 7:01

Saturday, January 23, 2016

WOD 617

12-9-6
Overhead Squats @ 75 lbs.
Chest-to-Bar Pull-Ups

Time - 4:14

Thursday, January 21, 2016

WOD 616

"CrossFit Open 12.4" Revisited

15 Box Jumps @ 24"
12 Push Press @ 115 lbs.
9 Toe to Bar

Rounds - 5

Tuesday, January 19, 2016

WOD 615

9 Minute AMRAP:
1 Muscle-Up
2 Hang Power Cleans @ 185 lbs
2 Muscle-Ups
4 Hang Power Cleans @ 185 lbs
3 Muscle-Ups
6 Hang Power Cleans @ 185 lbs
4 Muscle-Ups
8 Hang Power Cleans @ 185 lbs
etc.

Reps - 10

Sunday, January 17, 2016

WOD 614

5 Rounds (with 1 Minute rest between rounds)
5 Push Jerks @ 135 lbs.
7 Chest-to-Bar Pull-Ups.
25 Double Unders

Time - 12:09

Saturday, January 16, 2016

WOD 613

3 Rounds:
9 Power Cleans @ 155 lbs.
18 Wall Balls @ 20 lbs.

Time - 8:09

Thursday, January 14, 2016

WOD 612

Power Snatch
1 Rep Max Day

3 @ 95 lbs.
3 @ 125 lbs.
2 @ 135 lbs.
1 @ 145 lbs.

Wednesday, January 13, 2016

WOD 611

4 Rounds (30 Seconds Work, 30 Seconds Rest)
Then 1 Minute Rest Between Movement

Rowing - 699 metres
Box Jumps - 81
25 lb. Plate Ground to Overhead - 52
Shuttle Runs - 31

Tuesday, January 12, 2016

WOD 610

Back Squat Set:
20 @ 115 lbs.

50 Double Unders
25 Burpees
50 Double Unders

Time - 4:17

Sunday, January 10, 2016

WOD 609

12-9-6-3
Front Squats @ 115 lbs.
Barbell Burpees
Toes to Bar

Time - 7:56

Saturday, January 9, 2016

WOD 608

"CrossFit Games 2015 - WOD 15.4" - Revisited

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 - 28

Tuesday, January 5, 2016

Personal Bests


Personal Bests

Push Jerk - 215 lbs. (New PB)
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 215 lbs. (New PB)
Clean and Jerk - 215 lbs. (New PB)
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 607

Clean & Jerk
One Rep Max Day

3 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
1 @ 205 lbs.
1 @ 215 lbs.

Sunday, January 3, 2016

WOD 606

15 Chest-to-Bar Pull-Ups
30 Calorie Row
45 Ground to Overhead @ 25 lb. Plate
30 Burpees
15 Chest-to-Bar Pull-Ups

Time - 10:29

Saturday, January 2, 2016

WOD 605

12 Minute AMRAP:
4 Front Squats @ 115 lbs.
8 Box Jumps @ 24"
12 Sit-Ups

Rounds - 9 + 1 Rep