2 Rounds:
20 Barbell Overhead Lunges @ 45 lbs.
25 Calorie Row
30 Medicine Ball Sit-Ups @ 20 lbs.
Time - 9:57
Sunday, June 5, 2016
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
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
Thursday, April 21, 2016
Tuesday, April 19, 2016
WOD 659
40 Ground to Overhead (Plate @ 35 lbs.)
30 Overhead Lunges (Plate @ 35 lbs.)
20 Burpees
Time - 4:37
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.
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
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.
8 Minute Time Cap:
12-9-6-3
Sumo DeadLift High-Pulls @ 115 lbs.
Hang Power Cleans @ 115 lbs.
Push Jerk @ 115 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.
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
Sunday, April 10, 2016
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
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.
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
Partner WOD with Sarah
8 Minute AMRAP
5 Dead Lifts @ 225 lbs.
10 Burpees
Total Team Reps - 131
Tuesday, April 5, 2016
Sunday, April 3, 2016
Saturday, April 2, 2016
Thursday, March 31, 2016
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
Medicine Ball Sit-Ups @ 20 lbs.
Deadlifts @ 165 lbs.
Chest-to-Bar Pull-Ups
Time - 9:00
Tuesday, March 29, 2016
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
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
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
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
Saturday, March 12, 2016
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
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
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
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
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
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
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
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
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
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.
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
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
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
21 Wall Balls @ 20 lbs.
15 Chest-to-Bar Pull-Ups
9 Burpees
Rounds - 3 + 3 Reps
Tuesday, February 2, 2016
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
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
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)
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
Sunday, January 24, 2016
Saturday, January 23, 2016
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
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
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
5 Push Jerks @ 135 lbs.
7 Chest-to-Bar Pull-Ups.
25 Double Unders
Time - 12:09
Saturday, January 16, 2016
Thursday, January 14, 2016
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
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
Sunday, January 10, 2016
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
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.
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
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
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