For Time: (Must complete in under 15 minutes)

40 Burpee Pullups
100m (34 steps) OWL, 45#
60 Box Jumps

11:25

Bench Press

1-10-1-20-1-30

185-135-195-95-205-65

Total Poundage: 880

Deadlift

1-10-1-20-1-30

255-185-275-155-305-135

Total Poundage: 1310

Front Squat

1-10-1-20-1-30

165-115-175-95-185-75

Total Poundage: 810

OHS 5-5-5

95-115-135

4 RFT:

15 OHS, 95lbs
15 Burpees

12:19

Max Pullups x 3

1: 10
2: 7
3: 6

AMRAP in 8 minutes:

5 Toes to Bar
12 Pushups
18 Situps

5 Rounds

4 RFT:

10 Push Jerks (115#)
14 Dips
25 SDHP (45#)

16:09

My body was cooked after yesterdays WOD. This was all I could manage. The WOD as rx'd called for 10 rounds but I only managed 5.

3 SDHP
5 Front Squats
7 Push Press

Use 115lbs for all three.

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

27:49

"Grace"

30 Clean & Jerks, 115#

7:58

800m Run
30 Back Squats, 95#
800m Run
25 Front Squats, 95#
800m Run
20 OHS, 95

17:35

AMRAP in 15 minutes:

10 Deadlifts, 205#
15 Unbroken Wallballs, 12#

7 Rounds

6 RFT:

400m Run
15 Burpees

18:43

*compare to 092509

Push Jerk 1x7

125#
135#
145#
155#
165#
170#
175# (PR)

Strength: Front Squat 3-3-3-3

135-145-165-185

Metcon: Tabata Burpees

8-7-6-6-6-6-6-6

-then-

650m Run

3 RFT:

400m Run
3x Cindy
7 Bodyweight Deadlifts (170#)

17:24

Crossfit Games 2009 Final Workout

15 Hang Squat Cleans, 115#
30 KTE
30 Box Jumps
30 Push Press, 45#
30 Tuck Jumps
30 Burpee Pullups
15 Thrusters, 115#
30 OWLs, 45#

19:37

“Up Hill, Little Fran”

9-15-21 reps for time of:
Thrusters (75lbs)
Pull Ups

9:47

7 RFT:

7 SDHP (95#)
7 Box Jumps

6:04

Deadlift 5x3

205#-225#-255#-275#-295#(f) 1 rep

5x Cindy
50 Situps
5x Cindy
35 Situps
5x Cindy
20 Situps

21:52

-rest-

3-3-2-2-1-1-1 reps of Bench Press

115-135-155-165-185-195-205

20 Deadlifts (185lbs) /Run 400m

20 DB swings (50lbs) /Run 400m

20 Overhead Squats (95lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups /Run 400m

20 Box jumps /Run 400m

20 Hang Cleans (95lbs) /Run 400m

28:35

Shoulder Press: 5x1

115-125-135-145-150
* Last two sets I had to push press to get weight up.

Push Press: 5x3

115-135-140-145-150

Push Jerk: 5x5

115-125-135-145-155

"Jason"

100 Squats
5 Pullups/5 Dips
75 Squats
5 Pullups/5 Dips
50 Squats
15 Pullups/15 Dips
25 Squats
20 Pullups/20 Dips

15:41

21-15-9 reps of:

HSPUS
400m Run
Weighted Pullups (15#)

17:25

9-6-3 reps of:

SDHP 135#
Push Jerk 135#

6:03

Struggled with 135# on the SDHPs, so for sets 2 & 3 went down to 115#.

15 Deadlifts, 225#
12 Burpees
10 Deadlifts
24 Burpees
5 Deadlifts
36 Burpees

11:25

Thrusters 1-1-1-1-1-1-1


95-115-125-135-140-145-155(F)

3 RFT:

5 Deadlifts
5 Hang Cleans
5 Push Jerks
10 Burpees

9:00

"Helen"

3 RFT:

400m Run
21 DB Swings, 50#
12 Pullups

12:22

2X:

3 OHS
6 Push Jerk
9 Front Squats
12 Hang Cleans
400m run (8% incline,7.4 mph)

Use 95# for all lifts.

Did not keep time as I was training with Elisa and there was too much of a delay waiting for the treadmill to start up.

TEST WOD #4

OHS 5 X 3

1: 95#
2: 115#
3: 125#
4: 135#
5: 145#

"Daniel"

50 Pullups
400m Run
21 Thrusters, 95#
800m Run
21 Thrusters, 95#
400m Run
50 Pullups

31:16

TEST WOD #3

Clean and Jerk 1 x 7

95#
115#
125#
130# (f)
130# (f)
125#
130#

TEST WOD #2

"Diane"

21-15-9 reps of:

185# Deadlift
HSPU

5:45

TEST WOD #1

200 SDHP for time.

11:23

4 RFT:

Run 400m *8.5 mph on treadmill
50 Squats

12:59

5 RFT:

1 Shoulder Press
3 Push Press
5 Push Jerk
15 Situps

115#

9:57

"Katrina"

3 RFT:

10 Hang Cleans, 95#
10 Pushups
10 DB Swings, 50#
10 OHS, 95#
10 Burpees

15:16

"Hansen"

3 RFT:

30 DB Swings, 50#
30 Burpees
30 Situps

17:56

4 RFT:

5 Push Press, 115#
10 Pullups
15 GHD Situps

13:09

Strength

Split Jerk 3 x 3 95-115-125

Metcon

3 RFT:

50 OWLs
15 Pushups

8:29

7 RFT:

21 Situps
15 Dips
9 Pullups

18:10

10 RFT:

185# Back Squats, 5 reps
Box Jumps, 7 Reps

10:00

10-8-6-4-2 reps of: All with a 95# bar.

OHS
SDHP
Push Press

8:53

5 RFT:

30 Situps
25 Back Extensions

9:18

Strength: Squat Clean and Thrusters 1 x 4

95-115-125-135(f)-125

Metcon:

5 RFT:

30 Walking Lunges
7 Weighted Pullups, 25#

9:36

5 RFT:

5 Push Press, 105#
10 Burpees

8:14

Not sure, but seems like it is an awful time. I was pretty sore in the shoulders throughout.

Weighted Pullups 1 x 6

25-30-35-40-45-50

--then--

5 RFT:

225# Deadlifts, 5 reps
Rope Jumps, 63 reps

6:41

Push Jerk 3-3-3

115-135-145

Split Jerk 1-1-1

115-135-155(f)-145

--then--

4 RFT:

100m run
15 Box Jumps
10 Plyo Pushups
5 Burpee Pullups

11:26

8 Hang Cleans
10 Pushups
12 Box Jumps

Complete AMRAP of the triplet in 4 minutes. Rest for 2 minutes. Today's workout is 3 rounds.

Round 1: 2 Full + 6 Box Jumps
Round 2: 2 Full + 5 Box Jumps
Round 3: 2 Full + 3 Box Jumps

Death by...

Weighted Squat Jumps, 55#: 14 rounds
-1 min rest-
Pullups: 10 rounds
-1 min rest-
Burpees: 12 rounds

"Half-Murph"

800m run
50 Pullups
100 Pushups
150 Squats
800m run

18:39

10-8-6-4-2-2-4-6-8-10 reps of:

Front Squat
Burpees

10:48

Back Squat 3 x 5 @ 205#

-then-

400m run
30 Burpees
10 Push Press, 135#

9:18

5 RFT:

15 DB Swings, 55#
120 Jump Ropes
15 Pushups

15:59

Push Press 5 x 3

1:95#
2:105#
3:115#
4:125#
5:135#

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Numbers in parentheses are comparisons to best efforts.

Pull ups: 9,6,5,5,5,4,5,4....43 (+4)

Push ups: 24,15,12,10,8,10,9,7....95 (E)

Sit ups: 14,11,12,11,11,10,10,11....90 (+1)

Squats: 19,18,18,17,16,17,16,18....137 (+4)

Total: 365 (+15)

"Schizo Helen"

3 RFT:

400 m Run
R1: 21 Burpees
R2: 21 Tuck Jumps
R3: 21 Box Jumps
12 Pullups

14:45

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of:

205# Deadlift
145# Bench Press
95# Cleans

20:12

Thursday

3 RFT:

35 Pushups
28 Box Jumps
21 DB Swings, 45#
14 L Pullups
7 HSPU

22:08

Horrible Hundred

25 Deadlifts, 185#
25 Clean & Jerks, 95#
25 Thrusters, 65#
25 OHS, 45#

Use one bar, stripping weights after each exercise.

14:02

Ryan

3 rounds of:

7 Muscle Ups (Sub 3:1 Pullups/Dips)
21 Burpees

19:01

AMRAP in 12 minutes:

20 Lunges
10 Burpees

8 rounds +12 lunges

6 rounds of:

400m Run
15 Burpees

21:11

Tough WOD. Very tough.

5 BW Deadlifts (170#)
5 Pullups
5 BW Deadlifts (170#)
5 Pullups

Rest 1 minute.

Repeat for a total of 7 rounds.

"Nancy"

5x for time:

400m run
15 OHS, 95#

15:39

*compare to 6/5/09

Bench Press 1-1-1-1

195-205-215-225(f)-215

-rest-

150 Dips for time

9:04

Strength Work:

Pullups 6-6-6
Dips 12-12-12

7x:
3 Push Jerks, 115#
6 Pullups
9 Pushups

13:08 (7:08)

There was an average :30 second walk from the barbells to the pullup bar.

5 rounds for time:

30 GHD Situps
25 Back Extensions

10:45

Squat Ladder - 45#

Using a 45 pound bar complete 1 squat the first minute, 2 squats the second, 3 the third... continue in this manner until you can no longer complete the requisite number of squats within the one minute interval.

22 rounds

Rounds 1-12: OHS
Rounds 13-22: Front Squats

GI Jane

75 Burpee Pullups

11:42

5 rounds for time:

5 Push Jerks, 115#
10 Burpees

8:01

35 Box Jumps
35 Pull ups
35 DB Swings, 35#
35 Walking Lunges
35 Sit ups
35 Push Press, 45#
35 Back Extensions
35 Wall Ball Shots, 12#
35 Burpees
35 Rope Jumps

19:01

50 Bench Press, 135#
-rest-
50 SDHP, 95#
-rest-
80 Burpees

With a continuously running clock, complete 10 burpees on the minute, every minute, until you get lapped by the clock, throw up, or quit.

16 rounds

I averaged about 30 seconds work, 30 seconds rest until the last two sets. The last set was brutal. If I try this again, I would like to go for 20 rounds...

Four rounds of:

30 OWLs, 45#,
20 Box Jumps
10 Weighted Pullups, 20#

22:07

Clean and Jerk 1 x 7

95#
105#
115#
125#
130#
135#(f)
115#
115#

Bench Press
165 x 5
185 x 3
205 x 1
215 x 1(f)

Shoulder Press
95 x 5
115 x 3
135 x 1

Deadlift
205 x 5
225 x 3
255 x 1
275 x 1
295 x1

"Jeremy"

21-15-9 reps of:

OHS, 95#
Burpees

7:43

"Elisabeth"

21-15-9 reps of:

Hang Cleans, 95#
Dips (2x)

9:23

compare to 5/5/09

Front Squat 5-5-5-5-5

145-165-175-185-195

-Rest-

7 rounds of:

10 Pullups
20 Situps

16:32

AMRAP in 20 mins:

400m Run
20 Wallballs
15 Box Jumps
10 Burpees

4 Rounds + 150m Run

After the back squat fiasco on Monday, I decided I could use a few days away from the gym. It was a long time coming and did me well. I did no exercise, save for the burpee challenge and daily walks. I was going to wait until Monday to come back, but needed to punch my card, figuring I would have all weekend to rest before going back regularly. Didn't want to use any weights today, so I did this WOD I saw on Crossfit South Philly.

400m run
50 Squats
400m run
50 Pushups
400m run
50 Situps
400m run
50 Burpees

19:32

Ladder to Hell

20 Pullups
25 Pushups
30 Walking Lunges
35 Thrusters, 75#
40 Situps
45 DB Swings, 45#
50 Burpees

18:48

150 Dips

8:45

-then-

Weighted Pullups 1 x 7

15#, 20#, 25#, 30#, 35#, 40#, 45#

21-15-9 reps of:

185# Deadlifts
50# DB Swings

7:18

This one was tougher than advertised...

Front Squats

5 x 10 @ 135#

Felt great..Maybe could have done 140-145#, but I was spent at the end of each set. Great depth on each squat. Maybe one of my favorite Crossfit exercises..

"Half-Murph"

800m Run
50 Pullups
100 Pushups
150 Squats
800m Run

21:19

Bench Press 3-3-3-3-3-3

155-155-165-175-185-195

-then-

6 rounds:

50 Rope Skips
25 Squats

21-18-15-12-9-6-3 reps of:

135# Front Squat
GHD Situps

13:06

AMRAP in 15 mins:

5 Shoulder Press (Lock out at top), 95#
10 Pushups
15 Back Extensions

9 rounds + 5 Sh. Press

Deadlift – 3-3-3-3
-rest-
5 rounds for time of:
5 handstand push ups
10 burpees

225-245-275(f)-225

"Jackie"

100 SDHP, 45#
50 Thrusters, 45#
30 Pullups

14:24

"Mr. Joshua"

5RFT:

400m run
15 GHD Situps
15 Deadlifts, 185#

21:41

5x Cindy
50 Situps
5x Cindy
35 Situps
5x Cindy
20 Situps

24:16

-rest-

3-3-2-2-1-1-1- Bench Press

135-145-165-165-185-195-205(f)

"JT"

21-15-9 reps of:

HSPU
Dips (2x)
Pushups

9:46

I messed up and did not do 2x dips as a sub for ring dips, so I will not count this as an official JT time.

"Fight Gone Bad"

Do each station for 1 minute. Move immediately into next station. Rest 1 min between rounds. Record total reps.

Wall Ball, 12# - 41-44-39
SDHP, 75# - 26-21-21
Box Jumps - 21-22-17
Push Press, 75# - 20-21-20
Burpees - 14-12-12

1: 122
2: 120
3: 109
Total: 351

4 RFT:

15 Single Arm DB Overhead Squats (Left arm up) 25#

15 Single Arm DB Overhead Squats (Right arm up) 25#

24 Dips

12 SDHP 95#

15:51

"Crossfit Total"

Back Squat: 275-305-325(f)

Shoulder Press: 135-145(f)-145

Deadlift: 275-300-305

Total: 755

"Michael"

3 RFT:

800m run
50 Situps
50 Back Extensions

No time kept. Worked out at Planet Fitness with Lauren. I felt pretty good about my time though.

"Fran"

21-15-9 reps of:

95# Thrusters
Pullups

10:54

3 x 5 Deadlifts

1: 205#
2: 225#
3: 255#

12-9-6 @ 185#

100 Situps
400m run

3x:
15 Wallballs
15 Jumping Lunges
15 Burpees

400m run
100 Situps

20:58

"DT"

5X:

105# Deadlift, 12 reps
105# Hang Clean, 9 reps
105# Push Jerk, 6 reps

12:31

"Kelly"

3 RFT:

400m run
30 Box Jumps
30 Wall Balls

14:57

Deadlift 5-5-5-5

205#
225#
245#
265# (f) 3 reps

-rest-

100 pushups

Each time you drop, run 400m.

40 - 400m @ 7.5mph
30 - 400m @ 8.0 mph
22- 400m @ 8.5 mph
8 - finish

Back Squats 3x3
1: 255#
2: 275#
3: 300#

--rest--

10-9...3-2-1 reps of:
Shoulder Press
OHS
@ 65#

7:26

"Helen"

3 rft:

400m run
21 DB Swings, 45#
12 Pullups

12:45

5-10-15-20-25-30: 135# Deadlift
30-25-20-15-10-5: Swiss Ball Pushups


12:35

"Jeremy"

21-15-9 reps of:

OHS, 95#
Burpees

7:14

Crossfit Games 2009 Final Workout

15 Hang Squat Cleans, 115#
30 KTE
30 Box Jumps
30 Push Press, 45#
30 Tuck Jumps
30 Burpee Pullups
15 Thrusters, 115#
30 OWLs, 45#

22:30

5x:

30 Sit ups
25 Back Extensions

9:45

9 RFT:

5 OHS, 115#
5 Weighted Pull ups, 15#

19:06

Mon July 13th

30 Wall Balls
300m Run
30 Box Jumps
30 DB Swings, 40#
30 Thrusters, 45#
30 Deadlifts, 205#

No time kept. I was just getting back from a long wedding weekend, where much alcohol was consumed. I really needed to just punch my card.

Run 1 mile (7:01)
Tabata Squats: 19 19 18 17 15 18 15 18 (139)
---Rest 3 minutes---
Run 400m (2:03)
Max Pullups/Dips (7/17)
Run 1 mile (7:00)

Tough WOD. Very happy with those mile times though...

50 Burpees
37 Burpee Box Jumps
25 Burpee Pullups

16:37

Find 1RM Deadlift

Lifted 295# successfully and was able to get 305# as well, but my grip was failing so I did not count as a completed rep.

--then--

4 rounds Tabata Deadlifts @ 40% of max --- 120#

11-11-10-8

Back Squats 3 x 5
225#
245#
255#

--THEN--

400m run
30 Burpees
10 Bar to Overhead (Any Method), 115#

8:04

I got two reps at 135#, but was unable to string together back-to-backs. I dropped down to 115# and used two sets of four push presses to finish.

115# Thrusters 10-8-6-4-2
Tuck Jumps 50-40-30-20-10

9:56

(March 25th - 12:17)

25-20-15 reps of:

Sit ups
OHS w/dowel
KTE
100-yard overhead plate walk, 45#

13:53

Bench Press:

185# x 5
195# x 3
205# x 1
215# x 1
225# x 1

Pullups:

5 x 5

Farmers Walk:

25 yards, 95# x 2

5 rounds for time:

65# SDHP, 21 reps
21 Dips

14:05

5 rounds for time:

18 OWLs, 45#
21 burpees

15:29

compare

Bench Press:

135 x 5
155 x 5
165 x5

185 x 2
200 x 2

155 x 5
155 x 5
155 x 5

5 RFT:

7 Deadlifts, 205#
15 HSPU
30 Squats

13:51

--------------------------
23-17-11 reps of:

95# Hang Squat Cleans
Burpee Pullups

17:51

Every minute on the minute for ten minutes:

10 Box Jumps

-rest 5 minutes-

then Find 1RM for OHS.

135#

Using a 95# bar, for time:


10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Presses
6 Hang Power Cleans
5 Front Squats
4 Push Jerk
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press

6:40

100 Mountain Climbers
75 Tuck Jumps
50 Box Jumps
25 Burpees

11:23

Hang Cleans

3 x 3 @ 80% (105#)
3 x 2 @ 85% (115#)
3 x 1 @ 90% (125#)

Form still needs work.

5 RFT:

Shoulder Press, 7 reps (115#, 105#, 95# x 3)
Air Squats, 30 reps
DB Swings, 15 reps (45#)

12:13

Four Stations - Each Station has 2 exercises. Do 10 reps of each exercise, completing as many rounds as possible in 3 minutes before moving on to the next station.
Station A: Inverted Row & Pushup
Station B: Knees-to-Elbows & Barrier Jump
Station C: Push Press & Burpee
Station D: SDHP & Mountain Climber (per leg)

Buy In: Tabata Squats: 15

A: 4 rounds
B: 2 rounds + 3 KTE
C: 3 rounds
D: 4 rounds


Cash Out: 100 situps and 600m run

30 Shoulder Press (65#)
20 Wall Ball Shots
10 Pullups
400m run

4 rounds for time:

22:53

Shoulder Press 1-1-1-1-1

115 125 135 145 150(pr)

Push Press 3-3-3-3-3

115 115 125 125 125 135

Push Jerk 5-5-5-5-5

95 105 115 135 115

Finished with max pullups. Was hoping for 10, got 8. I will do 10 by my 30th birthday.

5 Burpees
15 DB Swings (40#)
25 Box Jumps

Burpees increase by 5 and box jumps decrease by 5 each round. 5 rounds total. 15:43

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

**Compare to 5-1-09**

Pull ups: 6,6,5,5,4,4,4,4....38 (-1)

Push ups: 22,13,10,9,8,5,7,6....80 (-15)

Sit ups: 13,12,11,11,9,9,9,10....84 (-5)

Squats: 17,17,16,17,16,17,17,16....133 (+6)

Total: 335 (-15)

10 Squat Cleans, 95#
50 GHD Situps
8 Squat Cleans, 95#
40 GHD Situps
6 Squat Cleans, 95#
30 GHD Situps
4 Squat Cleans, 95#
20 GHD Situps
2 Squat Cleans, 95#
10 GHD Situps

10:44

First time with the GHD situps. Used a swiss ball and the smith machine, but did not make it below parallel.

40 Deadlifts, 185#
50 Bench Press, 155#
60 DB Swings, 50#

21:03

Really tough WOD!!

"Nancy"

5 RFT:

400m run
15 OHS, 95#

16:37

Front Squat 5 x 3

135
135
155
165
175

10-9-8-7-6-5-4-3-2-1 reps of:

Hang Clean, 95#
Push Jerk, 95#
200m run

*Must finish under 20:00

18:05

20 HSPU
25 Pullups
30 DB Swings
35 Situps
40 Burpees

11:02

**compare to 13:38 (4/02)**

"Barbara Lite"

3 Rounds of: (3 minutes rest btwn rounds)

20 pullups
30 pushups
40 situps
50 squats

1: 6:03
2: 6:05
3: 6:20

"Kristina"

10-9-8-7-6-5-4-3-2-1 reps of:

Burpee Box Jumps
DB Swings, 45#
Wall Ball Shots, 12#

18:10

"The Vortex"

Run 1.5 miles for time.

Each minute, on the minute, alternate between 10 push ups and 10 air squats. WOD is complete when you have run 1.5 miles or cannot complete reps in time.

13:00

Time is misleading. I should be able to shave a minute or two off this time. The first two minutes I had the treadmill at only 5.5 or 6 mph. For the remainder of the workout was around 7.2-8.0 mph. In the future, warm up for two minutes with brisk walk, then commence running at 8 mph.

***************************************
I went back to the gym and tried it again. I ran for ten minutes at 8 mph (7:30 mile) with a total distance of 1.375 miles.

150 dips

8:43

Push Press

7 x 3

1: 115#
2: 125#
3: 130#
4: 135#
5: 135#
6: 135#
7: 140#

"Lite Linda"

10-8-6-4-2 reps of:

205# Deadlift
145# Bench Press
95# Hang Clean

Scaled weight and reps. My lower body is completely wiped out after yesterdays WOD. I made a mistake in starting the watch, so no time recorded. All reps were unbroken, save for the first round of cleans at 8/2.

400 meter walking lunge
Post time and number of steps to comments

16:48

Brandywine Highschool.

"Dirty Thirty"

30 Front Squats (135#)
30 Box Jumps
30 DB Swings (35#)
30 Burpees
30 Sit ups
30 Pull ups
30 Wall Ball Shots (12#)

18:09

PM WOD:

100 Sit ups
400m run

3 rounds of:
15 Wall Balls, 12#
15 Jumping Lunges
15 Burpees

400m run
100 Sit ups

20:08

AM WOD:

4x:

400m run
50 squats

13:54

5x:

1 Power Clean, 95#
3 Squat Cleans, 95#
2 Push Jerks, 95#
5 Burpees

**rest two minutes**

5x:

1 Power Clean, 95#
3 Squat Cleans, 95#
2 Push Jerks, 95#
5 Burpees

Total Time: 13:17
First Set: 5:21
Rest: 2:00
Second Set: 5:56

100 SDHP
25 OHS (95#)
100m Run
50 DB Swings (50#)
100m Run
25 Burpees
200m Run

18:32

100 OHS, 95#

9:51

5x:

30 sit ups
25 back extensions

9:18

5x:
5 deadlifts, 205#
10 burpees

6:44

400m Elliptical
50 Pull ups
200m Farmers Carry, 45#
50 Dips
100 Push ups
50 KTE
100 Sit ups
400m Elliptical

31:15

Awful time..I attribute it to the fact that I have done upper body three days running. I had a leg workout planned but felt a tweak in my left knee and figured I would play it safe.

21-18-15-12-9-6-3 reps of:

Pull ups
Back Squats 95#
Shoulder Press 95#
Sit ups

23:57

Chest Part Two: Week Two

Bench Press: Warmup
45# x 15
95# x 15

Flat Bench Dumbbell Press:
60# x 8
60# x8
60# x8

Bent Over Cable Crossover:
60# x8
70# x8
80# x 6

Dumbbell Pullover:
50# x10
50# x 10
60# x 8

Decline Dumbbell Press:
50# x 12
60# x 12
65# x 12

Swiss Ball Pushups:
16
17
17

21-15-9 reps of:

135# Deadlift
Push ups
Pull ups
Burpee Box Jumps

13:52

Buy in:
2x of
5 Push ups
10 Toes to Bar
15 Squats

Front Squats 3-3-3-3-3

Used 135# for each of the five sets. I was really working on form today. Things felt pretty good after doing a few practice reps. My elbows are not completely parallel to the ground, but I am getting there. It really helps to rest the bar on my shoulder.

"Elisabeth"

21-15-9 reps of:

95# Hang Cleans
Dips (2x)

10:12

"Hansen"

3x timed:

30 Dumbbell Swings, 50#
30 Burpees
30 Anchored Sit ups

24:37

Chest Part Two: Week One

Bench Press:

45# X 15 (WU)
95 X 15 (WU)

1: 155# x 6
2: 165# x 6
3: 170# x 6

Incline Bench Press:

1: 115# x 10
2: 135# x 8
3: 140# x8

Incline Flyes:

1: 35# x 12
2: 40# x 10
3: 40# x 10

Decline Press:

1: 115# x 12
2: 125# x 12
3: 135# x 12

Swiss Ball Pushups:

1: 16
2: 15
3: 20

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull ups: 8,6,5,4,4,4,4,4....39

Push ups: 23,15,12,10,5,13,10,7....95

Sit ups: 11,11,12,11,12,11,11,10....89

Squats: 18,16,15,15,15,15,16,17....127

Total: 350

run"Griff"

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

15:41

"Danny"

AMRAP in 20 minutes of:

Box Jumps, 30 reps
95# Push Press, 20 reps
Pull ups, 30 reps

2 full + 3 box jumps

15 Squat Cleans, 105#
9 Pull-ups
6 Dips
12 Squat Cleans
9 Pull-ups
12 Dips
9 Squat Cleans
9 Pull-ups
18 Dips
6 Squat Cleans
9 Pull-ups
24 Dips
3 Squat Cleans
9 Pull-ups
30 Dips

20:59

“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

15

400m run
21 OHS, 95 lbs
21 box jumps
400m run
15 OHS
15 box jumps
400m run
9 OHS
9 box jumps

12:17

"Michael"

3x:

Run 800m
50 Back Extensions
50 Situps

26:01

"JT"

21-15-9 reps of:
HSPU
Dips (2x Rx'd)
Pushups

11:36

"Annie"

50-40-30-20-10 reps of:

Tuck Jumps
Situps

12:31

"Diane"

21-15-9 reps of:

185# Deadlifts
HSPU

5:42

"Fran"

21-15-9 reps:

95# Thrusters
Pull ups

12:16

Chest: Week Three

Chest: Week Three

Bench Press
8: 165#
10: 135#
15: 115#

Incline Press
5: 135#
5: 135#
5: 135#
5: 135#

Rack Press
4: 185#
4: 165#
6: 165#
6: 165#

Plyo Pushup
1: 17 reps
2: 17 reps
3: 20 reps
4: 16 reps

Friday April 17th

35 Box Jumps
35 Pull ups
35 DB Swings, 35#
35 Walking Lunges
35 Sit ups
35 Push Press, 45#
35 Back Extensions
35 Wall Ball Shots, 12#
35 Burpees
35 Rope Jumps

20:08

Bench Press 3-3-3-3-3-3
1 leg squat – 3 each leg between Bench press sets
- rest -
6 rounds for time of:
50 single unders
25 squats

11:11

1: 165
2: 165
3: 175
4: 175
5: 185
6: 185

15,12,9,6,3 reps of:

185# Deadlift
HSPU
Box Jumps

9:50

"DT"

5x:

155# Deadlift, 12 reps
85# Hang Cleans, 9 reps
85# Shoulder Press, 6 reps

12:38

3x timed:

50 SDHP, 45#
21 Burpees
400m eliptical, 10/10

24:19

I felt like shit during this workout. Not sure if it was the combo platter of SDHP with burpees or not, but I was breathing very heavy. Very disappointed with my time but it was about as fast as I could go with the way my heart was beating.

Chest: Week Two

Wide Grip Reverse Bench Press
6: 145#
8: 115#
10: 95#
12: 95#

Smith Machine Incline Press
10: 140#
12: 130#
15: 130#

Incline Pullover
10: 45#
15: 45#
20: 45#

Decline Pushup
1: 26 reps
2: 23 reps

Plyo Pushup
1: 18 reps
2: 14 reps

Friday April 10th

Crossfit Total:
Back Squat - 315
Shoulder Press - 145
Deadlift - 245

Total: 705 lbs

AMRAP in 15 minutes:
2 MU (3:1 Pull ups/Dips)
4 HSPU
8 DB Swings, 45#

7 rounds + 2 MU

Front squat 5-5-5-5-5
- rest -
5 rounds for time of:
60 singles
10 box jumps
8 burpees

165-165-185-205-205(4)

13:27

Helen

3x:
Run 400m
40# DB Swings, 21 reps
12 Pull ups

15:00

100 feet Walking Lunges
21 Pull ups/21 Sit ups
100 feet Walking Lunges
18 Pull ups/18 Sit ups
100 feet Walking Lunges
15 Pull ups/15 Sit ups
100 feet Walking Lunges
12 Pull ups/12 Sit ups
100 feet Walking Lunges
9 Pull ups/9 Sit ups
100 feet Walking Lunges
6 Pull ups/6 Sit ups

22:49

(Thurs. Feb 26th - 21:33)

Chest: Week One

I felt that chest development was lacking with the Crossfit WOD. I want to see how this goes for about one month. I will do traditional chest workout with weights each Sunday.

Pec Deck Flye
10: 70#
12: 70#
15: 70#

Wide Grip Incline Dumbell Press
6: 45
10: 40
12: 20
15: 35

Decline Bench Press
8: 145
12: 115
15: 95

Machine Chest Press
8: 90
10:80
12: 80

20 HSPU
25 Pull ups
30 DB Swings, 35#
35 Sit ups
40 Burpees

13:38

Some pain when I first hopped up for pull ups. It is in my trap on the right side. Hope that is not a nagging pain. Hope to feel better by Monday.

Benchmark WODS

Friday Feb 20th: Daniel

50 Pull ups
400m run
95# Thrusters, 21 reps
800m run
95# Thrusters, 21 reps
400m run
50 Pull ups

34:28

Monday Feb 23rd: Jason
100 squats
5 Pull ups/5 dips
75 Squats
10 Pull ups/10 dips
50 Squats
15 Pull ups/15 dips
25 Squats
20 Pull ups/20 dips

28:27

Tuesday March 3rd: Helen

3x for time: 14:02

Run 400m
45# DB Swings, 21 reps
12 Pull ups

Thursday March 5th: GI Jane

75 Burpee-Pull ups

13:29

Tuesday March 10th: Half Murphy

1/2 mile run
50 Pull ups
100 Push ups
150 Squats
1/2 mile run

22:54

Thursday March 26th: Painstorm XIX

AMRAP in 40 minutes: 65# barbell

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

21 Rounds

Monday March 30th: Fight Gone Bad

Do each station for 1 minute. Move immediately into next station. Rest 1 min between rounds. Record total reps.

Wall Ball, 12# - 42-42-33
SDHP, 75# - 21-16-15
Box Jumps - 19-17-20
Push Press, 75# - 15-18-18
Burpees - 10-10-6

1: 107
2: 103
3: 92
Total: 302

5x timed:

45# OWLs, 18 steps
21 burpees

22:19

Back Squats 5x5

1: 225
2: 245
3: 275
4: 285
5: 295

Welcome!

I used to keep a written log of my workouts until I lost the notebook at the gym. So I figured I would try my hand at a digital blog. Not much content here, just my WOD's and perhaps a comment or two.