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