800m Run
21 Shoulder Press, 95lbs
800m Run
21 Push Press, 115lbs
800m Run
21 Push Jerks, 135lbs

Bench Press 5-4-3-2-1

135-165-185-205-215lbs

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (lvl 2)

7:23

7 RFT:
3 Front Squats, 185lbs
7 L-Pull-ups

15:26 (8:56)

6:30 was spent walking back and forth between pull-up bar and squat rack.

Tabata Squats
20 mins Elliptical

3 RFT:
21 OWLs, 45lbs
12 Dips

No time kept. Worked out at Planet Fitness.

Jump Rope 4 rds Tabata.

Bench Press 3-3-3-3-3-3
155-165-185-195-205-210(2)
In between each set do 3 pistols each leg.

6RFT:
50 Jump Ropes
25 Squats

Active Recovery Day

One Round of "Barbara":
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

7:05

30 Mins Elliptical

Shoulder Press
1-2-3-4-5-5-4-3-2-1 5:115lbs 1:145lbs
Push Press
1-2-3-4-5-5-4-3-2-1 5:145lbs 1:175lbs
Push Jerk
1-2-3-4-5-5-4-3-2-1 5:145lbs 1:175lbs

10 x :30 on, :30 off Jingle Jangles

Set a cone up 5 yards apart. Run back and forth touching the line as many time as possible in :30 seconds.

Squat 5-5-5
165-185-205lbs

5RFT:
400m Run
100m Farmers Walk, 55lbs

Bench Press 1-1-1-1-1

185-195-205-215-225lbs

3RFT:
10 Thrusters, 95lbs
20 Box Jumps
30 Situps

9:44

3 RFT:

10 Deadlifts, 205lbs
30 GHD Situps

6:51

Shoulder Press 1-1-1-1-1
95-115-125-135-145lbs
Push Press 3-3-3-3-3
135-145-155-160-165lbs
Push Jerk 5-5-5-5-5
135-145-155-165-170lbs

Back Squat 10 x 2. 60 sec rest between sets.

165-185-195-205-215
225-235-245-255-265lbs

Weighted Pullups 5 x 3
25-25-35-35-35

3 RFT:
21 Tuck Jumps
15 Wall Balls
9 Deadlifts (205lbs)

6:28

Crossfit Total 2.0

1RM Clean: 145lbs
1RM Bench Press: 225lbs
1RM OHS: 155lbs

Total: 525lbs

Clean 5 x 2
95-105-115-125-135(f)

I need help with the cleans. I cannot get my elbows up quick enough.

20-16-12-8-4 reps of:
Burpees
200m Run

10:40

Back Squat 4 x 2 @225lbs
Shoulder Press 5 x 5 @95lbs

"AirForce" @ 95lbs
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

9:13

Deadlift 10 x 2. Rest 60 seconds between lifts.

225
245
255
265
275
285
295
300(1)
225
225

Bench Press 5-4-3-2-1-1-1
155-175-185-195-205-215-220(f)

Weighted Pullups 5-4-3-2-1-1-1
25-25-35-35-60-70-70(f)

Shoulder Press, Push Press, or Push Jerk the following sets/reps/loads.

10 @ 85
9 @ 95
8 @ 105
7 @ 115
6 @ 125
5 @ 135
4 @ 145
3 @ 155
2 @ 165
1 @ 175
1@ 180(f)

Used wrist wraps.

Weighted Dips 3-3-3-3-3

25-35-35-45-45lbs

AMRAP in 10 mins of:
20 OWLS, 45lbs
10 DB Swings, 50lbs
5 Burpees

4 rounds +20 OWLs.

I probably could have finished the final round, but legs were hurting bad after pistols yesterday.

1 mile run
40 Pistols (r/l)
1:00 accumulated l-sit

13:28

Shoulder Press 8-8-8 @ 115lbs

Surprised myself by being able to get two full sets with this. Third set used push press on last few reps to get the bar up.

:90 on, :90 off x 6 @ 8.5 on treadmill.

Last round was run at 9.0mph

Deadlift 5x5

185-205-225-245-255lbs

5RFT:
5 Front Squats @ 165lbs
15 Box Jumps

6:26

Find 1RM Bench Press

220lbs

-then-

12-9-6 @ 70% of 1RM

155lbs

3 RFT:
400m Run
30 Pushups
30 Situps

12:53

Friday Nov. 26th

Shoulder Press 5-5-5
95-105-125lbs
-then-
12-9-6 @ 60% of 5RM
75lbs

3 Rounds of:
400m Run
5 Muscle Ups

"Elisabeth"

21-15-9 reps of:
95lb Hang Cleans
Dips (2x)

9:41

Tabata Plank (4 rounds)

3 RFT:

400m Run
10 GHD Situps
10 Burpees
50 Singles

11:35

Back Squat 5-5-5

185-205-225lbs

AMRAP in 10mins:
7 DB Swings, 65lbs
14 BOSU Pushups
21 Situps

4 Rounds

Back Squat
12 @ 150lbs
10 @ 180lbs
8 @ 210lbs
6 @ 240lbs

Shoulder Press 1-1-1 95-115-125lbs
Push Press 1-1-1 140-150-160lbs
Push Jerk 1-1-1 165-170-175lbs

Deadlift 1-10-1-20-1-30

255-205-290-185-310-135lbs

Total Weight: 1390lbs

AMRAP in 20 of:
200m Run
30 second rest

compare

OHS 15-10-5-3-1

95-115-135-145-150lbs All sets unbroken.

Press 3-3-3
95-115-135lbs(Push Press)

Bench 5-4-3-2-1

135-165-185-205-215lbs

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

OWLS, 45lbs
Pistols (r/l)

Ab Work

Weighted Pullups 3-3-3-3 25-25-35-35lbs @ 173 BW
Weighted Dips 3-3-3-3 25-35-45-45lbs @173 BW

18-12-6 reps of:
SDHP 95lbs
Box Jumps

4:02

Push Press 3-3-3-3-3

115-135-155-160-165(2)

Deadlift 3RM

275lbs

7rft:
185lb Deadlifts, 7 Reps
KTE, 7 Reps

12:34

Bench Press 3-3-3-3-3 155-175-185-195-205lb
OHS 3-3-3 115-135-145lbs

Incline Press 5-4-3-2-1 115-135-165-175-185lbs
Back Squat 5-4-3-2-1 185-205-235-255-275lbs

Plyo Pushups 20-15
Pistols (r/l) 10-5

OHS 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1

Try to increase weight each lift.

OHS: 115-135-155lbs
Front Squats: 165-185-205lbs
Back Squats: 225-245-255lbs

Focused on form with back squats, keeping weight lower than normal.

500m Run
5 Thrusters, 95#
5 Pullups
5 Pushups

400m Run
4 Thrusters, 95#
4 Pullups
4 Pushups

300m Run
3 Thrusters, 95#
3 Pullups
3 Pushups

200m Run
2 Thrusters, 95#
2 Pullups
2 Pushups

100m Run
1 Thrusters, 95#
1 Pullups
1 Pushups

15:34

Deadlift/Bench Press 5-4-3-2-1

Deadlift: 205-225-245-265-285lbs

Bench Press: 165-175-185-195-205-215lbs

OHS 5-5-5
115-135-135lbs
-then -
15 @ 105lbs
-then-
3 RFT:
3 Cleans, 125lbs
3 DB Swings, 60lbs
3 Wtd. Pullups, 35lbs

In a rush this morning and went in with no dynamic warmup. Probably could have done at least 10lbs more on OHS.

Press 5-5-5
95-105-115lbs
-then-
10-7-4- @ 70% of 5RM (80lbs)
-then-
5 RFT:
7 Thrusters, 115lbs
100m Run

9:31*

The timer was started late and may not have been accurate.

Endurance
3x (200m+400m+600m) Rest exact time it takes to complete previous interval. 8.5 mph on treadmill.

Tabata Squats

Snatch: 2-2-2-1-1-1 Worked up to 105lb snatch.
Clean and Jerk: 2-2-2-1-1-1 Worked up to 125lb C&J.

Endurance:
1 min on, :50 off
1 min on, :40 off
1 min on, :30 off
1 min on, :20 off
1 min on, :10 off
1 min on, :20 off
1 min on, :30 off
1 min on, :40 off
1 min on, :50 off
1 min on, :done.

Run 8.5 mph on treadmill. 1.0 incline. Last interval increased speed to 9.5-10.0 mph.

Back Squat 5-5-3-3-1-1

185-225-245-255-265-275lbs

25 reps of each:
Pistols
BOSU Pushups
Pullups
Dips

Deadlift 5-5-5-3-3-1-1-1

225-235-245-255-265-275-285-295lbs

Bench Press 10 x 2

155-165-175-185-195-200-205(1)-210(1)-210(1)-215(f)

Shoulder Press 1-1-1

95-105-115lbs

Push Press 1-1-1

125-135-145lbs

Push Jerk 1-1-1

155-165-170lbs

115 Shoulder to Overhead, 15 Reps
Jump Rope, 100 Reps
Burpees, 15 Reps

115 Shoulder to Overhead, 12 Reps
Jump Rope, 100 Reps
Burpees, 12 Reps

115 Shoulder to Overhead, 9 Reps
Jump Rope, 100 Reps
Burpees, 9 Reps

400m Run x 4 (60 sec rest)
200m Run x 6 (45 sec rest)
:30 on, :30 off Hill Climb 10.5 incline, 7.5 mph

Bench Press Find 1RM.

Used Smith Machine. Not sure how much the bar weighed but maxed out with two 45# plates and a 5# plate on each side.

800m Run 8.5mph
30 Dips
30 Box Jumps

400m Run 8.7 mph
20 Dips
20 Box Jumps

200m Run 10.0 mph
10 Dips
10 Box Jumps

Deadlift 2-2-2-2-2-2-2-2

185# 235#
225# 255#
225# 255#
235# 275#

800m Run
Tabata Situps
400m Run
Tabata Squats
200m Run
Tabata Burpees

3 sets of:

3 snatches +3 OHS

75-85-95lbs

5 x 2 Cleans

105-115-125-135(f)-135(f)

Need quicker hands....

Deadlift 3-3-3-3-3

205-225-245-265-275lb

Shoulder Press 3-3-3-3-3

95-105-110-115-125

bench Press 2-2-2-2-2-2-2-2-2-2

155lbs 175lbs
165lbs 180lbs
165lbs 185lbs
170lbs 195lbs
170lbs 200lbs

Friday AM

50 Dips
400m Run
50 BOSU Pushups
400m Run
50 HSPUS
400m Run

20:27
--------------------
Saturday AM

Push Jerk 1RM
165lbs

Death by Pullups: 9 rounds

1 mile run
40 Pistol (20 R/L)
1:00 Accumulated L-sit

5 RFT:

20 Lunges
10 Burpees

6:48

Find 1RM for Push Press.

165lb

10 x5 Pistols

Mostly played around with pistols and abs today...

5-4-3-2-1 reps of:

Deadlift/Bench Press

Alternate between the two...Go heavy.

Deadlift: 205-235-255-275-300lbs
Bench Press: 155-175-185-200-215lbs

Shoulder Press 3-3-3-3-3-3-3

95-105-115-120-125-130-135

Bench Press 6 x 2

170-175-185-195-200-205lbs

21-15-9 reps NFT:
115LB OHS
Pullups

Deadlift 3-3-3

225-255-285(2)lbs

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

65lb DB Swing
Situps

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#

Timer got messed up during WOD.

OHS 15-15-15-15 @ 95LBS

Bench Press 21-18-15-12-9-6-3 @115lbs

Deadlift 5-5-5-5-5

205-225-245-255-275lbs

4 RFT:
20 Pullups
20 Pushups

15:26

Shoulder Press 3-3-3-3 95-105-115-125lbs

-then-

1 x 12 @ 85lbs

100m OWL @ 35lbs

800m Run
15 Pistols (R/L)
50 Situps
12 Pistols (R/L)
50 Situps
9 Pistols (R/L)
800m Run

16:42

"Lynne"

5 Rounds Max Reps:

155lb Bench Press
Pullups

3 minute rest between rounds.

1: 10-7
2: 12-8
3: 10-7
4: 10-7
5: 10-5

Bench Press: 53
Pullups: 34

Total Reps: 87

50 Wallballs
9 Deadlifts, 205lbs
30 Wallballs
15 Deadlifts, 205lbs
10 Wallballs
21 Deadlifts, 205lbs

21-15-9 reps of:

Dips (2x)
Box Jumps
OWLS, 45lbs

10:18

Shoulder Press 1-1-1-1-1

95-105-115-125-135lbs

Push Press

125-135-145-155-160(2)lbs

Push Jerk

115-135-145-155-165(1)-175(f)lbs

Clean and Jerk 15 reps @ 115lbs

5-5-5

-then-

Tabata Squats
4 min AMRAP: 3 Pullups/Dips

Lowest round squats x Rounds

17 x 9 = 153

Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

220LBS X12 PULLUPS: 2640

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.

315LBS X 12 HSPUS: 3780

21-15-9:

185lb Backsquat
Dips 2x

75 Weighted Pullups

10 @ 5lbs
10 @ 10lbs
10 @ 15lbs
10 @ 20lbs
10 @ 25lbs
5 @ 30lbs
5 @ 35lbs
5 @ 40lbs
5 @ 45lbs
5 @ 50lbs

Shoulder Press 8-7-6-5-4-3-2-1

45-65-75-95-105-115-125lbs

1x-2x-3x-4x-4x-3x-2x-1x of:
2 Burpees
3 Pullups
4 Pushups

13:56

5 Rounds:

225# Deadlifts, Max Reps (7-6-10-11-8)
Jump Rope, Max Reps
-----------------------------
30 Mins Elliptical
4 rds: :30 on , :30 off 12.0 incline 7.5 mph

15 Rounds:

20 second sprint
40 second rest

Speed ranged from 8.5mph-12.0mph

3 RFT:
21 DB Swings, 50lbs
50 GHD Situps

8:58

Compare
------------------------------------
9 min run on treadmill @ 8.2 mph. Run was blah. I stopped at least three times. I need to get used to running distance again.

Today I am beginning a 21-day challenge. During this challenge I will be tracking my diet, my WOD and also my cardio WOD. I also am switching to a 3 on, 1 off format for the challenge.

Start Weight: 178
Goal Weight: 168

------------------------------------------
Weighted Pull ups 1 x 6
25-35-45-55-70-70

10 min elliptical
10 min treadmill. 1 min on 1 min off 8.5-.8.9mph
10 min elliptical

3 x 10 Shoulder Press @ 50% of 1RM (70#)
3 x 10 Pullups
1 x 10, 1 x 20 Pushups BOSU 25lb plate on back

40 DB Swings, 50lbs
20 Pullups
32 DB Swings, 50lbs
16 Pullups
24 DB Swings, 50lbs
12 Pullups
16 DB Swings, 50lbs
8 Pullups
8 DB Swings, 50lbs
4 Pullups

15:59

3 RFT:

30 BOSU Puhups
21 BOSU OHS

then

21-15-9

Toes to Bar
Shoulder Press (Bar Only)

4 X 3 Shoulder Press

95-105-115-125lbs

3 Rounds of Cindy
35 Situps
3 rounds of Cindy
35 Situps

No time kept. I just wanted to get in for another light WOD after missing on Monday...

Deadlift 1 x 7

225-245-275-285-300-305-315LBS

Went back for a PM WOD since I missed out on Monday. I am glad I did as I was able to get a PR on the hang clean!!

Snatch 9-7-5-3-1-1

45-65-85-95-105(f)-105lbs

10 Pullups

Hang Clean 9-7-5-3-1-1-1

95-105-115-125-135-140-145lbs

Finished up with some L-Pullups. Did about 30 or so...

4 RFT:

400m Run
50 Squats

13:30

*compare to 11/4/09 and 5/21/09

30 OHS, 75lbs
30 Pullups
30 Snatches, 75lbs
30 Toes to Bar
30 SDHP, 75lbs
30 Squats
30 DB Swings, 50lbs

21:09

Push Jerk 1-1-1

--then--

Using 100% of your jerk weight, do 1 deadlift the first minute, 2 the second, 3 the third, etc...There is a 12 minute cap on this workout. Either stop before it, or reach 12 and stop.

1:155
2:165
3:170(f)

Deadlift 165# for 12 full rounds.

The push jerk weight was somewhat disappointing.

50-40-30-20-10 of:

Box Jumps
Jump Rope (2x reps)

12:25

Weighted Pullups 4 x 4 @ 25lbs

Front Squat 5-4-3-2-1

115-155-185-205lbs

Stopped at 205lbs because my wrist was hurting something awful. Got both reps successfully though.

Bench Press 5-4-3-2-1

115-135-185-195-205lbs

3RFT:

10 Clean & Jerks, 105lbs
30 GHD Situps

10:02

"Daniel"

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

29:27

25-20-15 reps of:

Situps
OHS w/ dowel
KTE
100m OWLS, 45lbs

14:41

21-15-9 reps of:

Push Press @ 115lbs
KTE

12:15

3 RFT:

1.5 x BW Back Squat, 3 Reps (240lbs)
HSPUS, 6 Reps
60lb DB Swing, 9 Reps

5:27

Deadlift 7 x3

185-205-225-235-255-275-295(1)lbs

Weighted Pullups 5 x 3 @ 35lbs

4 RFT:

7 Hang Cleans, 115lbs
7 Pullups

7:22

All sets unbroken. If you come off the bar or rack the barbell, 5 burpee penalty at the end of WOD. My last set of pullups was broken up. I ended up doing 10 burpees.

Squat Ladder

With a continuously running clock, complete 1 squat the first minute, 2 the second, etc until you cannot complete in 60 seconds.
1-10 OHS
11-20 Front Squats
21-30 Back Squats

23 Full rounds + 10 reps

6 RFT:
50 Rope Jumps
25 Air Squats

5:51

Finished up with 50 pullups

"Lynne"

5 Rounds Max Reps:

155lb Bench Press
Pullups

3 minute rest between rounds.

1: 10-9
2: 11-10
3: 8-7
4: 8-7
5: 7-8

Bench Press: 44
Pullups: 41

Total Reps: 85

7 x 3 Back Squat @ 185lbs then progressing upward with each set

185-195-205-215-225-245-255lbs

7 x 3 Shoulder Press @ 95lbs then progressing upward with each set

95-100-105-110-115-125-135lbs

AM WOD
Snatch 9-7-5-3-1-1-1

45-45-65-85-95-100-105(f)lbs

Hang Clean 9-7-5-3-1-1-1

95-105-115-125-130(f)

-----

PM WOD
Weighted Pullups 3 x 5 @ 25lbs

7 Rounds of:
400m run @8.5mph
12 Toes to Bar

OHS 50% (@65#)OF 3RM. 3 REPS FOR 3 SETS. AT TOP OF EACH LIFT HOLD FOR 15 SECONDS. AT BOTTOM OF THIRD LIFT HOLD AT BOTTOM FOR 15 SECONDS.

4 RFT:

7 Deadlifts, 225#
50 Rope Jumps

4:09

100 ft Walking Lunge
21 Pullups/Situps
100 ft Walking Lunge
18 Pullups/Situps
100 ft Walking Lunge
15 Pullups/Situps
100 ft Walking Lunge
12 Pullups/Situps
100 ft Walking Lunge
9 Pullups/Situps
100 ft Walking Lunge
6 Pullups/Situps

16:33

Shoulder Press, Push Press, or Push Jerk the following sets/reps/loads.

10 @ 85
9 @ 95
8 @ 105
7 @ 115
6 @ 125
5 @ 135
4 @ 145
3 @ 155
2 @ 165
1 @ 175(f)

3 x 5 Deadlift

205-225-255lbs

6 x 200m Sprint @ 10.0+ mph on treadmill

Press 5 x 5

45-65-75-85-95lbs

30-20-10 reps of:
OWLS (45#)
Box Jumps

6:05

Took it easy with the press today as it was my first day back after the week layoff to heal my wrist...

"Nasty Girls"

3RFT:
50 Squats
21 Pullups/Dips
10 Hang Cleans, 95lbs

17:03

Pullups - Week One, Day Two
6 sets of 2 @30lbs. Rest 45 secs btwn sets.

Bench Press 1-10-1-20-1-30
195-135-205-95-215-95lbs

Total Poundage: 940lbs

Deadlift 1-10-1-20-1-30

245-185-275-155-315-135

Total Weight: 1310lbs

Pullups - Week One, Day One
6 sets of 2 @30lbs. Rest 45 secs btwn sets.

Shoulder Press 1-10-1-20-1-30

115-95-135-65-145-45lbs

Total Poundage: 600

OHS 1-1-1 (115-135-145lbs)
Front Squat 1-1-1 (155-185-195lbs)
Back Squat 1-1-1 (225-245-275lbs)

Try to increase weight with each rep.

5 rounds each of:

3 L-Pullups
2 Weighted Pullups (30lbs)
5 Pullups

Back Squat 3 x 5

185-205-235lbs

Deadlift 10...1 (205lbs)
100m sprint between rounds.

No time kept. Form was solid on the deadlifts.

"Helen"

3RFT:
400m Run
21 DB Swings, 50lbs
12 Pullups

13:29

Find 3RM in OHS. Then perform 3 sets of max pullups. Total score is OHS weight plus total number of pullups performed. Time limit is 20 minutes.

155lb 3RM OHS

12-8-9 Pullups

Total Score: 184

Back Squat 5-3-1 205-245-275lbs

1-10 Burpees
10 Situps between each round.

8:39

Bench Press 5-3-1-1-1

135-185-195-205-215-225

"Nancy"

5rft:
400m run
15 OHS, 95lbs

14:37

Push Jerk 1 x 7

115-135-155-165-170-175-180(f)

Deadlift 3 x 3: 205-235-255lbs

THEN

1 x 15 @ 75% of 3RM (175)

21-15-9 reps of:
Hang Cleans, 95lbs
Box Jumps

6:58

Tabata Jump Rope

OHS 5 X 5

95-105-115-125-135lbs

Tabata Squats
1: 21
2: 20
3: 20
4: 21
5: 19
6: 18
7: 18
8: 19
Total: 156

Shoulder Press (10lbs) :30 on, :30 off for 4 minutes. Hold dumbbells overhead during rest periods.

"Lynne"

5 Rounds of:

155lb Bench Press
Pullups

Max Reps

9/7
11/8
10/7
8/6
10/8

Bench Press - 48
Pullups - 36

Total Reps: 84

Bench Press 8 x3 @ 140lbs (45 sec rest btwn sets)

3 x 5 LPullups
3 X 5 Pullups

8 X 100M @10-11mph (45 sec rest)
2 x 400M @ 8.7mph (1 min rest)
800M Run.

Front Squat 5 x 5
135-155-165-175-185lbs

5RFT:

90 Jump Ropes
10 Box Jumps
8 Burpees

8:55

"Nutts"

10 HSPU
15 Deadlifts, 185 lbs
25 Box Jumps
35 Pullups
70 Wall Balls, 12 lbs
120 Rope Jumps
400m Run w/ 25 lb plate

16:38

Shoulder Press 1-1-1-1-1
95-115-125-130-135

Push Press 3-3-3-3-3
115-125-135-150-160(2)

Push Jerk 1-1-1-1-1
115-135-155-165-175(f)

Bench Press 1-10-1-20-1-30

185lbs-135lbs-205lbs-95lbs-215lbs-75lbs

Total Poundage: 910

"Barbara Lite"

3 Rounds of: (3 minutes rest btwn rounds)

20 Pullups
30 Pushups
40 Situps
50 Squats

1: 4:57
2: 5:30
3: 5:57

5 RFT:

5 Clean & Jerks, 115lbs
10 Pullups

12:47

AMRAP in 20 minutes:

150 Jump Ropes
12 OWLS, 45#
200M Run
12 Dips

5 Rounds

100 OHS for time, 95lbs

8:57

5k run

"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

15:16

Clean 5000 lbs

95lbs x 53 reps

4:57

Pushups:20-18-16-14-12-10-8-6-4-2
L-Pullups:1-2-3-4-5-6-7-8-9-10

Alternate between the two.

14:03

"Mr. Joshua"

5RFT:

400m run
15 GHD Situps
15 Deadlifts, 185#

19:19

3X Max Dips

-then-

4 RFT:
4 Hang Cleans, 95#
8 Pullups
12 Box Jumps
16 DB Swings

13:18

GI Jane

75 Burpee Pullups

12:02

Shoulder Press 1-1-1-1-1

115 125 130 135-145

Push Press 3-3-3-3-3

115 125 135 145 155

Push Jerk 5-5-5-5-5

135 135 145 155 165(3)

Finished up with 7 rounds of death by pullups.

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

14:53

Chichester Highschool. This was as brutal as I remember it being.

5k run

23:57

Bench Press 5x3

155-175-185-190-195

3 RFT:
225# Deadlift, 8 reps
400m Run

8:03

Back Squat 20 Reps @ 135lbs

AMRAP in 1 minute:
Hang Cleans, 95lbs
Lateral Jump Over Bar
Hold Bar Overhead, 45lbs x 2

800m Run

Deadlift: AMRAP

225# - 6
185# - 11
135# - 22

Squat Clean 1-1-1
Run 1600m
Jerk 1-1-1

Subtract your one rep max from squat cleans and jerk from total seconds in run time. Scores have the possibility of being negative. The lower the score, the better.

Squat Clean 135#
Push Jerk #165

Run 1600m 6:48

Score: 108

Snatch - 9-7-5-3-1-1-1
45-45-65-75-85-95-105#

Clean - 9-7-5-3-1-1-1
95-95-105-115-125-135(f)-125-130#

3 rounds of:
3 Pullups, 20#
3 Pullups

Shoulder Press 1-1-1-1-1

95-105-115-125-135lbs

Push Press 3-3-3-3-3

115-125-134-135-145lbs

Split Jerk 5-5

115-125lbs

Push Jerk 5-5

135-145lbs

25 Pullups - 25BOSU Pushups

4 RFT:

400m Run
12 Squat Snatches, 75#
12 Pushups

16:16

Thrusters 1-1-1-1

95-115-135-155lbs

AMRAP in 10 minutes:

30 Jump Ropes
:20 L-sit
10 DB Push Press, 40 lb DB

4 Rounds +6 Push Presses

Bench Press

135#(10)-185#(1)-95#(20)-195#(1)-205#(1)-215# -failed

Shoulder Press

45#(10)-115#(1)-45#(20)-135#(1)-165(1)

Pullups Max - 10

Work up to 1-rep Push Jerk Max.

175lbs

100 Pullups

14:47

Deadlift 3 x 5 - 205-235-255lbs

Dips 3 x AMRAP - 19-21-18

3 RFT:

30 SDHP
15 Deadlifts @ 185lbs
105 Jump Ropes

12:08

Clean & Jerk 3 x 2 - 115-125-135(f)-115lbs

"Grace"

30 Clean & Jerks, 95lbs

3:27

Snatch 3 x 3 - 65-85-95-105(f)lbs
Bench 3 x 5 - 134-155-175lbs

3 RFT:

10 Pullups
10 front Squats, 135lbs
10 Burpees

8:23

Weighted Pullups 3 x 5 @ 20lbs

7 Rounds f:

400m Run
12 KTE

OHS 3 X3 - 115-135-145lbs

3RFT:

20 Box Jumps
20 Pullups
20 Wall Balls

13:57

6 x Max Height Jumps

3 x 5 Deadlifts - 205-245-255lbs

3RFT:
105 Jump Ropes
15 Burpees

6:23

Snatch 3 x 3 - 65-85-95lbs
Clean 3 x 3 - 115lbs x3

AMRAP in 8 mins of:

Max HSPUS
Max Pullups

101 Total

Front Squat 135-155-175lbs

1000m Run 4:13

3RFT:
10 Hang Cleans, 95lbs
10 Pullups
10 Burpees

8: 48

1000m Run 4:10

Run 250m
25 Snatches, 75lbs
25 DB Swings, 50lbs
25 OHS, 75LBS
25 Box Jumps
25 SDHP, 75LBS
25 Wallballs, 12lbs
25 Thrusters, 75lbs
Run 250m

18:38

Press 3 x 5 - 95-105-115lbs
Clean 3 x 3 - 105-115-125lbs

150 Dips

10:32

Weighted Pullups 1 x7 @ 45lbs

Back Squat 3 x 5 - 185-205-215lbs

Weighted Pullups 3 x 5 @20 lbs

4RFT:

400M Run
100 Jump Ropes

2RFT:

200m Run
15 Toes to Bar
200m Run
15 Burpees
200m Run
15 Pullups
200m Run
15 Pushups
200m Run
15 Box Jumps
200m Run
15 Situps
200m Run
15 Squats

"Fran"

21-15-9 reps of:

Thrusters, 95lbs
Pullups

10:57

Back Squat 3x5 135-185-205lbs
Bench Press 3x5 135-155-175lbs

"Chelsea Lite"

Each minute on the minute, 10 minutes:

5 Pullups
10 Pushups
15 Squats

"Elisabeth"

21-15-9 reps of:

Hang Cleans, 95#
Dips (2x)

8:42

200m Run @ 10.0 mph
400m Run @ 8.8 mph
600m Run @ 8.6 mph
400m Run @ 8.8 mph
200m Run @ 10.0 mph

--then--

3RFT:

6 Snatches, 75#
30 Wall Balls, 12#

5:42

1 Mile Run

--then--

10 Hang Cleans, 95#
20 Box Jumps
30 Ball Slams
400m Run
50 Pullups
400m Run
30 Ball Slams
20 Box Jumps
10 Hang Cleans, 95#

1 Mile Run

5RFT:

2 Snatches, 45#
4 OHS, 115#
6 Push Jerks, 115#
200m Run

No time kept as it was my first time with the snatches and I wanted to get a good feel for them.

Shoulder Press 1x5

95-105-115-135-145

Push Press 3x5

115-135-140-145-150

Push Jerk 5x5

115-135-145-155-165(1)-175(f)

***compare***

"Christine"

3 RFT:

50 SDHP, 45#
12 Bodyweight Deadlifts, 170#
21 Box Jumps

14:34

Forward Hurdle Hops 8x8. Rest as needed.

7 RFT:

7 Thrusters, 95#
7 Burpees

13:23

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

HSPU
Toes to Bar
Lateral Jumps

11:14

A: Max Pullups - 12

B: "Gwen"
15-12-9 reps of:
Clean & Jerk
Rest three minutes between rounds.

95-105-115lbs

6RFT:

50 Jump Ropes
25 Squats

6:44

Hang Clean
1 x 2 @ 115lbs
1 x 2 @ 115lbs
2 x 1 @120 lbs

"Lynne" 5 rounds for max reps:
Bench Press
Pullups

1: 10/9
2: 9/6
3: 8/8
4: 9/7
5: 5/5

Bench Press - 41
Pullups - 35

Total Reps - 76

Bench Press 3-3-3-3-3

155-175-175-185-185

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

17

Squat 4x4 @ 240lbs
Push Press 4x4

95-115-135-145

4RFT:
50ft Walking Lunge
6 Broad Jumps
25 Wallballs

6:41

Deadlift 5-5-5-5-5

205-205-235-245-255

Complete 1 minute of Thrusters (95#) - 13 Thrusters
Complete 1 minute of GHD Situps - 25 GHD Situps
Complete 1 minute of Back Extensions - 32 Back Extensions
Complete 1 minute of Dips - 26 Dips

Back Squat 5-5-5 @ 185lbs
Shoulder Press 3-3-3 @ 95lbs

400m Run
40 DB Swings, 50#
40 Box Jumps
40 SDHP, 45#

9:00

For 20 minutes, SDHP for one minute and rest for one minute. Try to reach 300 SDHPs. For every one under 300, there is a one burpee penalty.

282

18 Burpee Penalty

Power Snatch 3-2-1-1-1 @45lbs

"Helen" 3RFT of:

400m Run
21 DB Swings, 50lbs
12 Pullups

12:50

In one hour, get max time for the following skills.

Handstand Hold...61 seconds
Chin Over Bar Hold...31 seconds
Plank GHD Situp Hold...25 seconds
Plank BOSU Hold...70 seconds
Dip Lockout...50 seconds
Squat Hold @ Parallel...65 seconds
Long Shuttle Run...20 seconds

Weighted Pullups 3-3-3

20-30-30lbs

"Annie"
50-40-30-20-10 reps of:
Jump Rope
Situps

9:03

Deadlift 3-3-3

235-255-265lbs

5RFT of:

7 Pull ups
15 Box Jumps
3 Shuttle Runs

Back Squat 5-3-1-1-1
185-225-255-275-295lbs

Push Press 5-3-1-1-1
95-115-135-145-155-165(f)

Complete the ladder for time:
20 Pushups:1 Situp ---1 Pushup:20 Situps

19:29

Split Jerk 3-3-3-3-3

95-115-125-135-145lbs

3RFT:

1 Rope Climb
15 Back Extensions
10 Pushups

2:42

Hang Clean 3-3-3: 95-115-125-135(f)

"Nasty Girls" 3 RFT:
50 Squats
21 Pullups/Dips
10 Hang Cleans, 95#

17:25

Bench Press 3-3-3-3-3 165-175-185-195-95 @ 15 reps
OHS 3-3-3 95-135-140

3rounds of:

10 DB Squat Snatch (5 each arm) 25lbs
50 ft Bear Crawl
100m run

No time kept as two of the movements were brand new and the logistics of the gym did not allow for good timekeeping anyhow.

Filthy Fifty

50 Reps of:

Box Jumps
Pullups
DB Swings 35#
Lunges
KTE
Push Press 45#
Back Extensions
Wall Ball 12#
Burpees
Tuck Jumps

35:41

Complete two deadlifts @ 225lbs every 45 seconds for eight reps.

Sprint 15 seconds. Rest 45 seconds. Repeat 8x. Speed 9.5-11.0.
Run 400m x2. Rest 2 minutes. Speed 8.5
Run 800m. Speed 8.3

Back Squat 5-5-5 @ 185lbs
Shoulder Press 5-5-5 @ 95 lbs

Tabata Dumbbell Clean 8-8-6-7-6-7-7-6: 53
Tabata Jump Rope
Tabata Dumbbell Jerk 7-6-7-7-5-5-7-6: 50
Tabata Jump Rope

OHS 50% (@65#)OF 3RM. 3 REPS FOR 3 SETS. AT TOP OF EACH LIFT HOLD FOR 15 SECONDS. AT BOTTOM OF THIRD LIFT HOLD AT BOTTOM FOR 15 SECONDS.

4 RFT:

7 Deadlifts, 225#
50 Rope Jumps

5:28

Clean High Pulls 3-3-3-3-3

95-105-115-125-135lbs

100 Pullups for time

18:36

Bench Press 3-3-3-3-3

155-165-175-185-195lbs

OHS 3-3-3

115-135-135lbs

4 RFT of:
3 Hang Cleans
6 Push Jerks
9 Clapping Pushups

7:05

*Used 115lbs for first round, scaled to 105lbs for the remaining three.

Deadlift 75% of 1RM 5 reps x 3 sets @225lbs

Max Pullups - 10

4RFT of:

5 HSPU
15 KTE
200m Run

12:39

Back Squat 5-5-5: 185-205-235

Shoulder Press 5-5-5: 85-95-115

30 wall ball shots for time x 4. Rest 1 minute between efforts.

46secs - 44secs - 44secs - 45secs

Handstand Hold x 3: 26-36-39 seconds
L-Sit Hold x 3: 22-19-26 seconds

Run 1 mile 3 times. Rest 4 minutes between efforts.

1: 8.4 mph (7:08)
2: 8.5 mph (7:03)
3: 8.3 mph (7:13)

Strength:

Bench Press 3-3-3-3-3

155-165-175-185-185

OHS 3-3-3

115-125-135

Metcon:

13 Rope Climbs for time. Sub 3:1 Rope Pullups.

8:49

"Death By Burpees"

20 minutes - Max Burpees

177

This workout was appropriately named...

Deadlift 1-1-1-1-1

205#-225#-255#-275#-300#

8x 100m sprints

Did not have a track so I ran laps at the gym. The distance ended up being closer to 125m or so.

Strength:
5-5-5 Back Squat --- 185-205-225

5-5-5 Shoulder Press --- 95-105-110

Metcon:

21-15-9 reps of:

Burpees
Thrusters, 95#

11:45

One change I will make this year is to follow a certain box in regards to the WOD. I will use four different boxes and follow each site's programming for forty-fives WODs. The boxes will be Crossfit One World, Crossfit New England, Crossfit Ethos, and Crossfit South Philly.

Squat Clean 1-1-1
Run 1600m
Jerk 1-1-1

Subtract your one rep max from squat cleans and jerk from total seconds in run time. Scores have the possibility of being negative. The lower the score, the better.

Squat Clean 125#
Push Jerk #155

Run 1600m 6:42

Score: 122

Weighted Pullups 3-3-3-3-3

20-20-25-25-25

then

Every minute on the minute:

5 Burpees
Max Wall Ball Shots, 12#

At the top of each minute, you must stop and complete 5 Burpees before you can do any more Wall Ball Shots.
Continue until you have reached 100 Wall Ball Shots.

1,2,3,4,5,6,7,8,9,10 reps of Clean and Jerk. Use 95lbs.

In between each set, do one round of Cindy

5 Pullups
10 Pushups
15 Situps

29:04 (19:04) It took :30 seconds to walk from barbell to pullup bar.

Run 800m
30 Back Extensions
30 GHD
30 Back Extensions
30 KTE
30 Back Extensions
30 Situps

14:01

"Jackie"

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

12:27

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

Pullups
Back Squats, 95lbs
Shoulder Press, 95lbs
Situps

35:40

Deadlift 3 x 5

1: 235lbs
2: 255lbs
3: 265lbs

12-9-6 reps @ 185lbs

L-Sit Practice
Frog Hold Practice

Max Pullups x 3: 7-9-7
Max L-Sit x 3: 15secs-18-secs-16secs

5rft:

5 Front Squats, 135#
7 Burpee Box Jumps

5:58

400m Run (1:45-8.5)**
Shoulder Press, 21 reps*
400m Run (1:40-9.0)**
Push Press, 21 Reps*
400m Run (1:37-9.2)**
Push Jerk, 21 Reps*
400m Run (1:32-9.8-10.0)**

16:17

*Use 95lbs for each lift
**Run on a treadmill

3 RFT:

21 DB Swings, 50#
50 GHD Situps

10:30

Thrusters 1 x 5

95-115-135-155-165(f)

3 RFT:

18 OWLS, 45#
20 Box Jumps

5:31

Run 1 mile (6:53)
Tabata Squats: 21 21 20 18 17 19 17 17 (150)
---Rest 3 minutes---
Run 400m (1:44)
Max Pullups/Dips (10/20)
Run 1 mile (6:50)

Compare to 7/10/09

Weighted Pullups 1 x 6

35
40
45
50
55
60* (I cant hold more than 60lbs between my feet)

5 RFT:

225lbs Deadlift, 5 reps
63 Rope Jumps

5:42

"Kelly"

5 RFT:

400m Run
30 Box Jumps
30 Wall Balls, 12#

24:10

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

16:39

compare to 6/8/09

"Nasty Girls"

3 RFT:

50 Air Squats
21 Pullups/Dips
10 Hang Cleans, 95#

17:18

Push Jerk 1-1-1

--then--

Using 100% of your jerk weight, do 1 deadlift the first minute, 2 the second, 3 the third, etc...There is a 12 minute cap on this workout. Either stop before it, or reach 12 and stop.

1:135
2:155
3:165

Deadlift 165# for 12 full rounds.

The push jerk weight was somewhat disappointing, but after Elisabeth yesterday, my shoulders were still sore and lacking strength.

"Elisabeth"

21-15-9 reps of:

Hang Cleans, 95#
Dips (2x)

7:51

AMRAP in 20 mins:

12 Front Squats, 115#
250 Jump Ropes

4 rounds

50 SDHP, 45#
40 DB Swings. 50#
30 Pullups
20 Thrusters, 95#
10 Burpees

15:28

Ca-"Lynne"-sthenics

5 rounds for max reps:

Pushups
Pullups

There is no time component to this workout.

1: 45/6
2: 38/8
3: 27/8
4: 28/5
5: 23/6

Totals: 161/33