500m Run
21 Pistols
9 Games Standard Pushups
1000m Run
15 Pistols
15 Games Standard Pushups
1 mile run
9 Pistols
21 Games Standard Pushups

Complete 5 rounds:
5 one arm DB power snatch RT @ 45lbs
5 one arm DB overhead squats RT  @ 45lbs
5 one arm DB power snatch LT @ 45lbs
5 one arm DB overhead squats LT @ 45lbs
Max Rep Weighed Pull Up @ 25lbs (4-3-4-3-3)

3RFT:
50 DB SDHP @ 30lbs
21 DB Swings @ 50lbs
12 Dips

13:23

5RFT:
9 deadlifts @ 95lbs
6 hang snatches @ 95lbs
3 overhead squats @ 95lbs
8:53

2.5 mile run @ Gwynett County Park in GA. The run was at a hilly track that measured 1.75 miles around.

1-2-3-4-5 reps of:
115lb Clean and Jerk
1 round of Cindy between C&J  
9:45

WOD 1 -  10 minute time cap

50 db thrusters @ 20lbs
400 meter run
–> then max pull ups with remaining time: 26 pullups

rest 7 minutes then

WOD 2 – For Time – 5 rounds
“tURkeY tiMe”
10 owls @ 45lbs
10 db swings @ 45lbs
10 burpees
200 meter run @ 8.8mph


14:26

1000m Run
100 Pushups
10 DB Snatches @ 45lbs (R/L)

10:53

Treadmill Conditioning

1 minute on // 1 minute off

1 minute on // 50 seconds off

1 minute on // 40 seconds off

1 minute on // 30 seconds off

1 minute on // 20 seconds off

1 minute on // 10 seconds off

...then go back up the ladder until you finish with 1 minute on // 1 minute off // 1 minute on, done! 

Lynn-ish

5 rounds of:

Max Reps @ 45lb Weighted Pushups
Max Rep Pullups

1: 14/7
2: 17/6
3: 17/6
4: 13/4
5: 12/5

Treadmill Conditioning

1 minute on // 1 minute off

1 minute on // 50 seconds off

1 minute on // 40 seconds off

1 minute on // 30 seconds off

1 minute on // 20 seconds off

1 minute on // 10 seconds off

...then go back up the ladder until you finish with 1 minute on // 1 minute off // 1 minute on, done! 

4 Rounds for total reps:
3:00 minute interval

25 SDHP
-then-
Max Reps of DB Squat Cleans and Burpees
Rounds 1 & 3: DB Squat Cleans
Rounds 2 & 4: Burpees

1: 27
2: 26
3: 27
4: 25

Back Squat: 5 @ 205lbs, 3 @ 230lbs, 3 @ 245lbs

5 RFT:
15 Swiss Ball Pushups
30 Lunges

6:48

80 Squats
10 DB Push Press @ 30lbs
60 Squats
20 DB Push Press @ 30lbs
40 Squats
30 DB Push Press @ 30lbs
20 Squats

 8:24

3 Rounds:

500m Run
1: 21 OWLS @45lbs
2: 21 Box Jumps
3: 21 Pistols
12 HSPUS

Deadlift 5x5

175-205-215-225-245lbs

5RFT:
20 SDHP @ 30lbs
10 DB Swings @ 55lbs
5 KTE

10:50

15 minutes to find 1RM Push Jerk: 195lbs
15 minutes to find 1RM Front Squat: 215lbs

-then-

3x3 @ 75% (165lbs) Front Squat 1RM. Rest exactly 2 minutes between efforts.

Handstand Hold 30 seconds

15-12-9 Reps of:
DB Snatch Left Arm @ 30lbs
GHD Situps
DB Snatch Right Arm @ 30lbs
Toes to Bar

Crossfit LA Inversion Challenge

Handstand Hold 35 seconds

1 Snatch on the minute for 10 minutes: 95-115lbs
1 Clean and Jerk on the minute for10 minutes: 115-155lbs

A: 30 Pullups/Dips

B: 3 Rounds of:
500m Run
15 Dips
21 V-Ups

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155-165-170-175-180lbs
185-195-195-190-175lbs

DB Snatch 1-1-1-1-1-1
30-35-40-45-50-55lbs

3 Rounds of:
100ft Walking Lunges
10 HSPUS

5 Rounds:
10 Dumbbell squat cleans @ 25lbs
15 Box Jumps
20 Situps

9:42

5 x 300m Sprints
-2 min rest interval-
---------------
Death by Pushups
1 pushup minute 1
2 pushups minute 2
etc....

17 rounds

AMRAP 10 of:
6 DB Press Left @ 35lbs
6 DB Press Right
6 Weighted Situps(same dumbbell)
6 Pistols


9 Rounds + 3 DB Press Right

Back-Off Week
21-15-9 Back Squats @ 105lbs
15-12-9 HSPUS

AMRAP 20 minutes of:
25 SDHP @ 30lb DB
25 Pushups

8 Rounds + 4 Pushups

Clean and Jerk 1-1-1-1-1-1-1

95-115-125-135-145-150-155lbs

-----------------------------------
4 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort

1: 4:08
2:4:00
3: 3:59
4: 3:53

Bench Press 1-1-1-1-1-1-1
165-175-185-195-205-210-215lbs

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

3RFT:
35 Squats
25 Situps
15 Pushups

6:46

2.84 mile run

AMRAP 12:
10 DB Swings @ 55lbs
2 Plate Pushes @ 45lbs

8 rounds + 3 DB Swings

This was a tougher WOD than expected. I had hoped for 10 rounds going in, but was breathing heavy after just the 2nd round.

"Abbatte"
Run 1 mile
45lb DB Clean and jerk, 21 reps
Run 800 meters
45lb DB Clean and jerk, 21 reps
Run 1 Mile

30:54

"Helen" 3RFT:
500m Run
21 DB Swings @ 50lbs
12 Pullups

DB Shoulder Press 8-6-4-3-2-1-1
20-30-40-50-50-60-60lbs - Failed on left arm at 60lbs both times

15 DB Shoulder Press @ 50lbs
50 DB Push Press @ 30lbs
400m Farmers Walk @ 50lbs

3 Minute AMRAP

   15 Pushups
   20 Lunges
   15 SDHP @ 25lbs
   20 Situps
   15 Pistols (r/l)
*1 Minute Rest*

6 Minute AMRAP

*2 Minute Rest*

9 Minute AMRAP

Four Rounds:
400m Run @ 8.5 mph on treadmill
100 Jump Ropes

250m Run
10 DB Thrusters @ 50lbs
500m Run
20 DB Thrusters @ 35lbs
1000m Run
30 DB Thrusters @ 20lbs

5RNFT:
3 Bench Press @ 185lbs
15 Bench Press @ 95 lbs
6 Pistols

Run 1000m
150 Squats
Run 1000m


14:29

5 RFT:
3 Handstand Push-ups
6 Pull-ups
9-Second L-sit
12 Pistols

10:40

Hang Cleans
3 @ 115lbs
3 @ 135lbs
1 @ 145lbs
1 @ 155lbs
1 @ 165lbs(f)

5-4-3-2-1
100-80-60-40-20:
Hang Cleans @ 135lbs
Jump Ropes

14-10-6 reps of:

DB Swings @ 60lbs
DB Thrusters @ 40lbs
Pull Ups

10:27 @ Planet Fitness

21, 15, 9 reps of:
Hang Dumbbell Cleans @ 45 lbs
Burpees

8:16

Shoulder Press 5-3-1-1-1

95-105-115-125-135lbs

20-15-10-5 reps of:
DB Swing @ 50lbs
Toes to Bar

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

16:59

Running Jackie

1000m Run
50 Thrusters @ 20lb DB
30 Pullups

3RFT:

30 Wall Ball Shots
30 DB Snatches @ 30lbs (r/l)

7:35

2.1 mile run

DB Shoulder Press 3 x 5
35-45-55lbs

-then-

5rft:
500m Run
15 DB OHS @ 30lbs

7 Rounds:
70 Jump Ropes
1 Snatch @ 95lbs

Bench Press 6 X 3 w/ 6 pistols between efforts
1: 155lbs
2: 165lbs
3: 175lbs
4: 185lbs
5: 195lbs
6: 200lbs
7: 155lbs (cooldown)

100 Walking Lunges
1000m run
50 Pushups
50 Situps
1000m run
100 Walking Lunges

22:27

9am @ Kirkwood Fitness

5RFT:

7 Hang Cleans @ 115lbs
14 DB Swings @ 50lbs

8:47

------------------------------
2:30pm @ Planet Fitness

1000m run
5RFT:
40 Sqauts
15 Dips
1000m run

 6am @ Planet Fitness

1 Deadlift @ 85% of 1RM on the minute, every minute. (265lbs)

-then-

Death By Burpees

13 rounds

Push Jerk 5/3/3/1/1/1

135/155/165/175/185(f)/180(f)lbs

3x Max Pullups 8-7-5

"Deck of Cards"

Hearts: Burpees
Diamonds: Games Pushups
Spades: Squats
Clubs: Lunges
Jokers: Run 500m

35:35

AMRAP 20:

500m Run
20 OWLS @ 45lbs

5 rounds + 450m run

"Russian Stim"

Complete 3 rounds:
2 Squats @ 85% of 1 RM (255lbs)
Rest 2-3 minutes
2 Squats @ 85% of 1 RM (255lbs)
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps (125lbs)
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps ( 125lbs)
*Rest 3-4 minutes between rounds

1 mile run
30 Burpees
30 Lunges
1000m run
30 Pushups (Games Standard)
30 Squat Jumps
500m run
30 Burpees
30 Situps

21-15-9 reps of:

Left Arm DB Snatch @ 35lbs
Right Arm DB Snatch @ 35lbs
Pullups

Shoulder Press 2-2-2-2-2-2-2-2-2-2
Rest 60 Seconds between sets.

95-115-115-125-125-130-130-135-135(f)-125lbs

2.82 Mile Run @ Planet Fitness

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

155-175-185-195-195(2)-185lbs

20 Pistols
50 Singles
16 Pistols
50 Singles
12 Pistols
50 Singles
8 Pistols
50 Singles
4 Pistols
50 Singles

4:44

3 Deadlifts on the minute for 10 minutes @ 225lbs

-then-

50 Burpees for time

3:57

The deadlift workout called for AHAP and I probably could have bumped up the load to 245lbs or maybe even 255lbs. My focus was on keeping perfect form throughout the 10 minute period.

Shoulder Press 3-3-3

95-115-135(1)-125lbs

Weighted Pullups 1 x 6
25-35-45-55-60-65lbs

Frog Planche Practice

Run 1.5 miles around Ballymeade

10 rounds of:
20 Squats
200m Run

14:43

21-15-9 reps of:
Hang Snatch @ 75lbs
Box Jumps
Wall Balls
Situps

Deadlift 1-1-1-1-1-1

235-255-275-290-300-275lbs

3 Rounds:

400m Run
Max Rep Pushups
400m Run
Max Rep Squats

Round 1: 35 Pushups, 35 Squats
Round 2: 30 Pushups, 40 Squats
Round 3: 30 Pushups, 31 Squats

"Michael"

3 Rounds of:
800m Run
50 Situps
50 Back Extensions

10 Rounds of:
3 Hang Cleans @ 135lbs
Plate Push @ 45lbs

:30 sec rest between rounds

That Jerk Cindy

10 Rounds:
1 DB Clean & Jerk @ 40lbs
5 Pullups
10 Pushups
15 Squats

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (As Rx)

10:46

Find 1RM Hang Clean - 150lbs

-then-

"Heavy Elisabeth"
21-15-9 reps of:
Hang Cleans @ 135lbs
Dips

16:17

Did this workout May 20, 2011 and my time was 12:48. I wonder if I had stopped the clock to account for the walk between barbell and dip station. I find it hard to believe my time would be that much slower when I have gotten stronger in the clean.

"Josh"

21 OHS @ 95lbs
21 Pullups
15 OHS @ 95lbs
15 Pullups
9 OHS @ 95lbs
9 Pullups

1000m Run
100 Pushups
100 Lunges
1 Mile Run
100 Situps
100 Squats
1000m Run

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

Hang Cleans @ 95lbs
Air Squats

7:52

1000m Run
30 HSPUS
1000m Run

15:03

Run was measured from bus stop outside Kirkwood to Turn Lane sign outside of Lancashire Elementary. 

STRENGTH

Max Strict Pull Ups x 3
then…

8-7-5

FOR TIME:

20 Wall Ball Shots
50 Sit Ups
15 Wall Ball Shots
40 Sit Ups
10 Wall Ball Shots
30 Sit Ups
5 Wall Ball Shots
20 Sit Ups
then…

7:47

GUT BUSTER

Accumulate 3 minutes in a plank position

Shoulder Press

10 x 85lbs
10 x 100lbs
5 x 115lbs

AMRAP 15:
5 Hang Cleans @ 135lbs
5 Yard Farmers Walk AHAP @ 70lbs

7 Rounds + 2 Cleans

Farmers Carry was from Brick Wall to Seated Shoulder Press Machine at Kirkwood.

Bench Press 5-5-5
130-150-170lbs

500m run  x 4 Rest/Work 1:1
2:02   1:58   1:58  1:56

10-1:
Snatches @ 75lbs
Box Jumps

8:17

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

10 Handstand push-ups
20 Wall ball shots
30 Toes-to-bar
40 Hang Cleans @ 95lbs
50 Burpees

Perform 3 Clean and Jerks on the minute, each minute for ten minutes.

95-95-115-115-125-125-135-115-115-115lbs

Run 1 mile.

21-15-9-9-15-21
Deadlifts @ 155lbs
Wall Ball

11:06

1 Mile Run
63 DB Swings @ 50lbs
36 Pullups

17:44

5 rounds:
3 Push Jerks @155 lbs
6 Pull Ups
9 Push Ups (games standard)

For Time:
400m Run
200m Farmers Walk @ 45lbs
50 Deadlifts @ 135lbs
50 Burpees
200m Farmers Walk @ 45lbs
400m Run

20:32

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

Pushups (Games Standard)
Toes To Bar

Got through round of 2 pushups.

-Rest 3 minutes-

21-15-9
OHS @ 95lbs
DB Swings @ 55lbs


6:34

Snatch 7 x 1

65-95-95(f)-100-105-110(f)lbs

Find 1RM Bench Press

205lbs. Don't know if it was fatigue from the snatches or just being weak, but that is 20lbs less than normal 1RM.

4RFT:

400m Run
20 Hurdle Hops
20 OWLS @ 45lbs

19:46

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: 185-205-225lbs
Back Squats: 245-255-275lbs

5RFT:

3 Hang Cleans @ 135lbs
4 HSPUS

7:27

Tabata Squats
Run 1 mile

12×1 minute intervals, Rest 30sec between intervals. 8.5mph, 1.0 incline.

Bike: 2 mile hill climb. Remain in the saddle. Cadence not to drop below 60 RPM. Level 15. Hill Climb.

Run: 3 Rounds, 2 Min total rest between rounds: 30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

R1: 8.5mph

R2: 8.8mph

R3: 9.1mph

90 Second Ladder (CF Endurance)

90 secs on, 1 min off
90 secs on, 45 secs off
90 secs on, 30 secs off
90 secs on, 15 secs off
90 secs on, 30 secs off
90 secs on, 45 secs off
90 secs on, done.

8.5 mph, 1.0 incline at Planet Fitness

Thrusters 3-3-3-3-3

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

"Volkswagon"
21-15-9 reps of:

135lb Bench Press
Pullups

12:02

3 Sets of:

15sec on 15 sec off for 5min

Recover 3 min Between sets.

Started at 8.7mph and finished at 11.5mph. 1.0 incline.

3RFT:

3 Deadlifts @ 245lbs
15 GHDs
2 Plate Pushes @ 45lbs

4:36

Run 3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. Treadmill at 8.5, 8.7 and 9.0mph.

Tabata Jump Rope

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

1: 95-115-135-145(f)-140(f)lbs
2: 115-135-150-160-165(f)lbs
3: 135-145-155-165-170lbs

"Karen"

150 Wall Balls for time.

6:00

1000m run (Planet Fitness -2 laps) 4:31
40 OWLS @ 45lbs
40 Squats
1000m run (Planet Fitness -2 laps) 4:29

Bench Press 6 x 3 @ 185lbs

6 Pistols (r/l) between each set

Today was a struggle, felt especially in the biceps.

Run 100m

Pull Up 10 reps

Run 200m
Pull Up 10 reps
Push Up 25 reps

Run 400m
Pull Up 10 reps
Push Up 25 reps
Sit Up 50 reps

Run 800m
Pull Up 10 reps
Push Up 25 reps
Sit Up 50 reps
Squat 100 reps

Treadmill Conditioning

1 minute on // 1 minute off

1 minute on // 50 seconds off

1 minute on // 40 seconds off

1 minute on // 30 seconds off

1 minute on // 20 seconds off

1 minute on // 10 seconds off

...then go back up the ladder until you finish with 1 minute on // 1 minute off // 1 minute on, done! 

On the minute for 10 minutes, perform 4 HSPUS

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

Push Press @ 95lbs
Burpees

10:02

35 Hollow Rocks

This was much tougher after doing 40 HSPUS. Shoulders got fatigued pretty quickly...

8 back squats on the minute for 9 minutes @ 95lbs
10th minute do AMRAP: 23 reps

--------------
4 x 1:00 on 1:00 off @ 9.0 mph, 1.0 incline
4 x :30 on :30 off @ 9.0 mph, 9.0 incline
Tabata Jump Rope

10 Minutes on the minute- complete 2 Burpees and then 5 Thrusters @ 95lbs

-then-

4RFT:

10 DB Swings @ 55lbs

10 T2B

60 Jump Rope Singles

9:32

Squat 3-3-3 @ 70%-80%-90% of 90% 1RM (270lbs)

190lbs-215lbs-245lbs

then

1000m Run
30 Burpees

8:39

"Isabel"

30  Snatches for time @ 95lbs

5:49

On Wednesday I completed the following WOD:

30 Push Press @ 75lbs
15 Box Jumps
15 Push Press @ 75lbs
30 Box Jumps
30 Push Press @ 75lbs
15 Box Jumps
15 Push Press @ 75lbs
30 Box Jumps

13:26

"Abbate"

Run 1 mile
115 pound* Clean and jerk, 21 reps
Run 800 meters
115 pound* Clean and jerk, 21 reps
Run 1 Mile

53:07

This was an absolutely awful WOD. The run portion was terrible. I felt as though I couldn't move. The last mile was broken up into almost little 200m bursts. Easily one of the worst WODS I've ever done.

Back Squat 3 x 5

185lb
215lb
235lb

Weighted Pullups 1 x 7

35-40-40-45-50-60-65(f)

4RNFT:
500m Run (Planet Fitness)
1 Round of Mary

Dumb "Coe" 10RFT:

10 DB Thrusters @ 25lbs
10 Swiss Ball Pushups

13:40

Mark a spot 14 inches above tiptoe reach. Compete 3RFT:

50 Jump and Touch
40 Squats
30 Situps
20 Pushups
1o Pullups

20:01

"SQT" 3 RFT:

10 Clean and Jerk @ 95lbs
4 Plate Pushes @ 45lbs

7:02

Four minutes to complete:
1 rep max Barbell clean and jerk

155lbs

rest 10 minutes

3 rounds for time of:

4 Muscle-ups (3:1 sub)
115 pound Thruster, 8 reps

10:41

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

AMRAP 15:

3 HSPUS
5 Pullups
7 KTE

7 rounds + 1 pullup

A: 4 Plate Pushes @ 45lbs (Aerobics Room)
15 second rest between efforts.

B: 30 Push Presses @ 95lbs

C: 4 Plate Pushes @ 45lbs (Aerobics Room)
15 second rest between efforts.

A: 1:27
B: 1:49
C: 1:24

3 Cleans on the minute for 10 minutes.

135 x 3
140 x 1
145 x 3
150 (fail)
135 x 3

5-10-15-20:

BOSU Pushups
Suicides

15-10-5 reps of:

Snatch @ 95lbs
Box Jumps
Pullups

No time kept. Snatches and pullups were broken up with minimal rest. Snatches felt pretty good @ 95lbs

On Saturday I did the following:

5 Cleans @ 115
60 Jump Rope Singles
4 Cleans @ 125
60 Jump Rope Singles
3 Cleans @ 135
60 Jump Rope Singles
2 Cleans @ 145
60 Jump Rope Singles
1 Cleans @ 155 (failed on three attempts)
60 Jump Rope Singles

8 RDS:

5 DB Thrusters @ 35lbs
10 Dips

Done at Planet Fitness. No time kept.

5 pullups on the minute, every minute until you reach 40.

I was pretty beat up after doing three wods yesterday.

3 RFT:
400m Run
15 Push Jerk @ 135lbs

Had to break the Push Jerks up into smaller sets. I would have been better served at 115lbs...

14:09

6 x 200m @ 9.2 mph
4 x :30 on, :30 off @ 8.0 mph, 8.0 incline

Tabata Squats, burpees, and jump rope singles.

15 HSPUS

5RFT:
12 Pistols
12 Toes To Bar

9:55

15 HSPUS

200 Singles

21-15-9 of:
Deadlifts @ 185lbs
DB Swings @ 50lbs

6:24

5RNFT:

3 Thrusters @ 135lbs
5 Burpee Box Jumps
2 Plate Pushes @ 45lbs

Hang Clean 1 x 7

135-140-150-155-160(f)-160-165lbs

New PR!!

Complete 7 burpees after each effort.

"Burpee Jason"

100 Squats
5 Burpees
75 Squats
10 Burpees
50 Squats
15 Burpees
25 Squats
20 Burpees

12:09

200m Run
10-9-8-7-6-5 Burpees

3RFT:

500m Run
30 Burpees

100 OHS @ 75lbs

Each time you set down the bar, do 5 KTE.

8:47

6 rounds of:
150 m Run
7 Burpee Pullups
7 Dips

Shoulder Press 8-6-4-3-2-1-1
45-65-95-115-135-145-150(f)

15 Shoulder Press @ 115
50 DB Push Press @ 30lbs
400m Farmers Walk @ 45lbs

12:40

800m Run
30 Wall Balls
30 Burpees
30 DB Swings @ 50lbs
800m Run

14:08

Very happy with that time. Ran first 800m @ 3:35, last one at 4:02.

Each minute , on the minute, for 15 minutes:

2 Hang Cleans @ 135lbs

500m Run
22 Burpees
500m Run
22 Burpees
500m Run
22 Burpees

40 OWLS @ 45lbs
32 Pistols

Crossfit Open WOD 11.1

AMRAP 10:
90 Jump Ropes
15 Snatches @ 55lbs

5 rounds + 30 jump ropes

6 Rounds:

Every 3 minutes:
6 Pullups
12 Burpees

Rest remainder of three minutes. Rounds wer :50 seconds for the first three, then almost 1:00 for the last three. Fatigue from doing the burpee challenge was a definite factor.

--------------------------
Back Squat 10 x 2 on each minute for 10 minutes.

Ended at 285lbs.

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

10:02

15 minute AMRAP:
10 Burpees
10 Pistols (r/l)

8 rounds + 9 burpees

4 rounds, not for time:
10 thrusters @ 95lbs
10 bar facing burpees

The burpees done this way gas me like crazy.

8 RFT:
3 Hang Cleans @ 135lbs
45lb Plate Push (Back and Forth)

8:40

21 OWLs @ 45LBS
21 Pushups (Games standard)
15 DB Thrusters @ 25lbs
15 Burpees
9 Pistols (alt R/L)
9 Pullups

--------------------------
6 x :30 on/:30 off 8.0 incline, 8.0 mph

"Jeremy"

21-15-9 reps of:

OHS, 95#
Burpees

6:18


OHS were all unbroken.

------------------------------
8 x 200m w/ 2min rest. 1.0 incline, 8.5mph (+.2) each round

DB Thruster 5-4-3-2-1

20-30-40-50-60lbs

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

6:40

Was limited on the thrusters by Planet Fitness DB selection.

4 RFT:
400m Run
15 Burpees

12:36

7 Rounds of:
3 Push Jerks @ 155lbs
6 Pullups
9 BOSU Pushups

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

9:45

"Kelly"

3 RFT:
400m Run
30 Box Jumps
30 Wall Balls @ 12lbs

14:08

All sets unbroken.

Clean and Jerk 1 x 7

115-115-135-140-150-155-160-165lbs(f)

New PR!!

Crossfit Games 2011 Regional WOD #2

Thruster Ladder (Womens Rx)

105
115
125
130
135
140
145
150
155
160
165
170
175
180(f)
END

-then-

10 minute AMRAP:
100 Singles
10 Burpees

5 Rounds + 41 singles

For reps:

205lb Deadlift @ 2 minutes: 29 reps
Burpees @ 2 minutes: 27 reps
Box Jumps @ 2 minutes: 39 reps

Rest 2 minutes between efforts.

400m Run @ 8.5mph
Jump Rope 100 reps

10:31

Shoulder Press 5-5-5

95-115-135(4)
Last rep at 135 was push press.

-then-

2-4-6-8-10-8-6-4-2

Pullups
Burpees
Squats

-then-

45lb Plate Push 10 laps

"Speal's Special"

5RFT:
7 Burpee Box Jumps
12 OHS @ 75lbs

7:03

500m Run (Planet Fitness)
50 Squats
500m Run
50 Situps
500m Run
50 Burpees

17:04

Squats and Situps were unbroken.

8 Min AMRAP

8 Toes to Bar

8 Burpees

-then-

2 Hang Cleans every minute on the minute for 10 Minutes. 115-135lbs

5 rounds +2 Toes to Bar

Bench Press

Begin at 135lbs. Increase weight by 10lbs each minute. 2 reps on each minute.

Finished up at 205lbs.

5 Rounds:
20 OWLS @ 45lbs
10 Burpees

Zombie Helen

400m Farmers Walk @ 1/2 BW (90 LBS)
21 Deadlifts @ BW (185LBS)
12 Pullups @ 1/4 BW (35LBS)

10:19

4RFT:
400m Run @ 8.5mph
100 Jump Ropes

10:54

Bringing back the 100 day burpee challenge. June 6th, 2011 - September 14th, 2011. Timed sessions at 25, 50 75, and 100 burpees.

50 Mountain Climbers
40 Squats
30 DB Swings @ 50lbs
20 Push Ups
10 Burpees
20 Dips
30 Box Jumps
40 Lunges
50 Sit Ups

13:23

20 Pullups
10 Dips
15 Pullups
20 Dips

7:36

AMRAP in 7 mins:
7 Deadlifts @ 225lbs
7 Box Jumps

6 rounds

Push Jerk 10 x 1 climbing upward.

Began at 115lbs. Finished with 190lbs. New PR!!

AMRAP 5 mins:
45lb plate push

14 laps

4RFT:
400m Run @ 8.5mph treadmill
100 Jump Ropes

11:25

For Time:
25 Burpees
50 Pushups
75 Situps
1 Mile Run (3 laps around Planet Fitness)

15:44

10x 30sec Hill Sprints @ 7.5-8.0mph
Treadmill use 7-10% grade, 30secs recover between sprints.

Pistols, OWLS, Walking Lunges and Squats.

Work up to 1RM Bench Press: 225lbs

5RNFT:
3 Bench Press @ 195lbs
15 Bench Press @ 105 lbs
6 Pistols

3 RFT:
50 Squats
25 Dips

8:26

Tuesday May 24th
Forward Hurdle Hops 8x8. Rest as needed.

7 RFT:

7 Thrusters, 95#
7 Burpees

12:58

---------------------------------
Wednesday May 25th
Shoulder Press 5 x 1: 95-115-125-135-145
Push Press 5 x 3: 135-145-155-165-175(2)
Push Jerk 5 x 5: 135-155-160-165-185(1)

Friday May 20th
Find 1RM Hang Clean: 150lbs
-then-
"Heavy Elisabeth"
21-15-9 Cleans @ 135lbs
Dips

12:48

--------------------
Saturday May 21st
Back Squat 12-9-6-3: 135-175-225-245lbs
Pistols
DB OHS

--------------------

Weighted Pullups 2-2-2-2-2-2

25-25-35-40-45-50lbs @ 185 BW

Thrusters 7 x 2

115-135-145-155-165-170-175lbs(1)

500m Run
50 Pushups
500m Run
50 Situps
500m Run
50 Squats
500m Run
50 Back Extensions

18:17

"Volkswagon"
21-15-9 reps of:

135lb Bench Press
Pullups

21-15-9 reps of:

Push Press @ 115lbs
KTE

9:20

*compare*

15 Front Squats @ 185lbs
1 lap lunges (115m)
2 lap farmers carry @ 50lbs (230m)

Laps done on Kirkwood Track.

21-15-9 reps of:

95lb Hang Clean
Dips

Did not keep time nor did I do 2x dips so Elisabeth, but not really.

Push Press 3-3-3
135-165-170lbs
-then-
1 x 15 @ 95lbs

Jingle Jangles 10 x :30 secs on :30 secs off

5 RNFT:

3 Back Squats @ 225lbs
10 DB Stepups @ 35lbs
2 Plate Pushes @ 45lbs

" Mini-Lynne"

3 Rounds Max Reps:

155lb Bench Press
Pullups

3 minute rest between rounds.

1: 13-8
2: 12-6
3: 12-6

Bench Press: 37
Pullups: 20

Total Reps: 57

1 Round of "Mary"
5 HSPUS
10 Pistols
15- L-Pullups

Weighted Dips
3 – 3 – 2 – 2 -1

60 lbs

4 rounds of:
7 Push Press @ 135lbs
14 BOSU Pushups
63 Jump Ropes

400m run
15 OHS, 30lb DB
400m run
15 Pushups
400m run
15 Squats
400m run
15 Burpees
400m run

Front Squat 5 x 5

135-155-175-185-205lbs

Bench Press 5 x 3

@ 165-175-185-195-205lbs

205lbs were broken into 1 rep with 5 seconds between reps.

then

3RFT:
8 Deadlifts @ 225lbs
400m run (4, 3, 3.5 laps)

7:39

Hang Clean 3-3-3

115-125-135lbs

AMRAP 12:

60lb DB Swings, 8 reps
Pullups, 8 reps

4 rounds +2 swings (66 reps)

4RDS:

AMRAP in 3 minutes:
5 Burpees
10 Situps
15 Squats

Rest 1:10 - 2:00 minutes between rounds.

R1: 92 reps
R2: 94 reps
R3: 93 reps
R4: 91 reps

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

10 @ 95
9 @ 105
8 @ 115
7 @ 125
6 @ 135
5 @ 145
4 @ 155
3 @ 165
2 @ 175
1 @ 185(f)

Used wrist wraps.

"Half Murph"

800m run
50 pull ups
100 push ups
150 air squats
800m run

23:14

6 RFT:
50 Rope Jumps
25 Air Squats

5:32

22 Deadlifts @ 205lbs
50m Farmers Carry @ 50lbs (4 laps back and forth)
22 DB Thrusters @ 35lbs
50m Farmers Carry @ 50lbs (4 laps back and forth)
100m Run
22 Pullups
200m Run
22 OHS @ 45lbs
400m Run

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

29:19

Bench Press

Begin at 135lbs. Increase weight by 10lbs each minute. 2 reps on each minute.

Finished up at 215lbs.

"DT"

12 Deadlifts
9 Hang Cleans
6 Push Jerks

All lifts @ 105lbs. 5RFT.

9:54

Tabata Plate Push @45lbs

800m Run
Tabata Thruster @ 25lbs DB
800m Run
Tabata Squats

A. Hang Power Clean 1-1-1-1-1

135-140-145-150-155(PR)-160(fail)lbs

B. 800m run

C. 'Annie'

50-40-30-20-10 reps of 

jump rope (2x singles)

situps

Hang Clean 1-1-1

135-140-150lbs (PR)

Bench Press 1-1-1

185-205-215

1-2-3-4-5-6-7-8-9-10 reps of:
200m Run
135lbs Push Press

AMRAP in 12:

400m Run
5 Deadlifts @ 255lbs

4 rounds

12-9-6-3 reps of:

Hang Clean @ 115lbs
Dips (2x)

Finish with a hard 800m run.

"Volkswagon"

21-15-9 reps of:

Bench Press @ 135lbs
Pullups

10:00

Did the WOD at Planet Fitness. Time is not perfect as somebody was stretching on pullup bar for about a minute and a half before my final set of pullups.

CFG Open WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Burpees
120lb OHS, 30 reps
10 Muscle-ups (Sub 3:1 Pullups/Dips)

92 Reps

25 Bench Press @ 115lbs
50 DB Swings @ 50lbs
75 Squats
1000m Run

------------------------
Monday, April 11th

Shoulder Press 10 x 2
95-105-110-115-125-130-135-135-140-140(f)lbs

-then-

CFG Open WOD 11.1

AMRAP 10:
90 Jump Ropes
15 Snatches @ 55lbs

4 rounds + 11 snatches

Weighted Pullups 3-3-2-2-1

35-35-45-45-60lbs

Deadlift 2 x 10. 1 minute rest between sets.

Range was between 225lbs and 285lbs.

7 Rounds:
250m run
12 Toes to Bar

"JT"

15-12-9 reps of:
HSPUS against wall
Dips
Pullups

No time kept.

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

155-175-185-195-205-215lbs

3 Pistols each leg between sets.

"Schizo Helen"

3 RFT:

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

13:27

"Grace:

30 Clean & Jerks @ 115lbs

5:09

Barbara's Little Sister

Complete 3 rounds, each for time. Rest 3 minutes between each round.

10 Pullups
20 Pushups
30 Situps
40 Squats

1: 3:02
2: 3:03
3: 3:17

Bench Press 10 x 2 @ 190lbs

CFG Open WOD 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps

8 rounds

6 rounds:

Every 3 minutes, complete
6 Pullups
12 Burpees

Each round should be done as fast as possible.
All rounds unbroken. Each round took about 50 seconds.

Clean and Jerk 1-1-1-1-1-1-1

115-120-125-130-135-140(f)-140(f)lbs

Thursday, March 25 2011

"Lynne"

5 Rounds Max Reps:

155lb Bench Press
Pullups

3 minute rest between rounds.

1: 11-7
2: 12-7
3: 11-6
4: 12-7
5: 10-6

Bench Press: 56
Pullups: 33

Total Reps: 89

5 RFT:

20 GHD Situps
5 Push Jerks @ 155lbs

Started with 165lbs on push jerks, but it was too heavy for this type of WOD.

9:34

Bench Press 3-3-3-3-3

165-185-195-205-215

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

8 rounds

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

Try to increase weight each lift.

OHS: 135-155-165lbs
Front Squats: 185-205-225lbs
Back Squats: 255-275-300lbs

Set a PR in all 3 lifts.

*compare*

4 rounds:

7 Push Press @ 135lbs
14 Burpee Pullups

5 RFT:
12 1-Arm DB OHS, 40lbs
7 Forward Hops

4:04

30 Back Squats @ 185lbs
8 Suicides Racquetball Court
30 Burpees

Deadlift 3-3-3

205-255-265lbs

"Horrible Hundred"
25 Deadlifts, 185lbs
25 Cleans, 95lbs
25 Thrusters, 65lbs
25 SDHP, 45lbs

Use one bar, stripping plates away as needed.

7:49

"Volkswagon"
21-15-9 reps of:

135lb Bench Press
Pullups

Did at Planet Fitness. 10:44

8 rounds of:

3 Weighted Pullups @ 25lbs
Max Reps Cleans @ 95lbs

13-13-13-11-7-10-14-6

15 Rounds of:
1 Deadlift @ 225lbs
40 Yard Farmers Walk @ 65lbs.

This was a real grip killer. By round five or six, my forearms were burning...

Pullup Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

8 minutes + 5 reps

AMRAP in 12:
135lb Bench Press, 3 reps
165lbs Back Squat, 5 Reps

14 rounds + 3 bench press

*75% of Rx weights. 185-Bench 225-Squat

5 x 3 Bench Press

185-190-200-205-210lbs

5RNFT:
3 Bench Press @ 165lbs
15 Bench Press @ 95 lbs
6 Pistols

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

1: 95-115-125-135-145-150(f)lbs
2: 135-145-155-165-170lbs
3: 135-155-165-170

Work up to 1RM Bench Press: 215lbs

5RNFT:
3 Bench Press @ 90% 195lbs
15 Bench Press @ 95 lbs
6 Pistols

-then-

3 RDS:
3 x Cindy
400m Run

4 Rounds:
400m Run @ 8.5mph (1:43)
40 Squats

Rest until 5 minute mark and begin again. Each round was between 2:41 and 2:45.

20 Back Squats, 135lbs
10 Forward Hops

15 Back Squats, 135lbs
8 Forward Hops

10 Back Squats, 135lbs
6 Forward Hops

5 Back Squats, 135lbs
4 Forward Hops

5:26

Set a timer for 30 minutes.

Minute 1: 5 Pullups
Minute 2: 10 Pushups
Minute 3: 15 Squats

Continue until time has elapsed.

Finished up with 78 burpees and 30 pistols.

Shoulder Press 8-6-4-3-2-1-1
45-65-95-115-125-135-145(f)

15 Shoulder Press @ 115
50 DB Push Press @ 30lbs
400m Farmers Walk @ 45lbs

14:14

Hang Clean 5 x 3

95-105-115-125-135(f)lbs

Bench Press 5-5-5

155-185-195lbs

"The Gauntlet"
35 SDHP
30 Air Squats
25 DB Swings, 55lbs
20 Wall Balls, 12 lbs
15 DB Push Press, 30lbs
10 Pullups
5 Burpees

7:01

1 mile Bike sprint
30 Burpees
135 pound Jerk, 10 reps

Shoulder Press 5-5-5
95-110-125LBS

10-74 @ 70% 5RM

200-160-120-80-40 Jump Ropes
1-2-3-4-5 Muscle Ups

20:18

Bench Press 1-10-1-20-1-30
195-145-205-105-215-75lbs

Total Poundage: 940lbs

"Kelly"

3 RFT:
400m Run
30 Box Jumps
30 Wall Balls

16:00

"Annie"

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

Jump Rope(2x)
Situps

9:06

-----------------
25 Minute Interval Elliptical
1 minute Ladder Treadmill 9.0 mph

OHS 1 x 7

115-125-135-145-155-160-165(f)lbs

5rft:
7 Wall Balls
21 Tuck Jumps

4:13

800m run
800m rest
800m run
800m rest
400m run
400m rest
400m run
400m rest
200m run
200m rest
200m run

Treadmill @ 8.2-10.0 mph

Deadlift 3-3-3

225-255-275lbs

40 Tuck Jumps
20 Hang Cleans, 115lbs
20 Ring Dips (Sub 2x Dips)
40 Tuck Jumps

7:41

Push Jerk 2-2-2-1-1-1-1-1

115-135-155-165-175-180-185-190(f)lbs

7 Rounds:

3 Strict Pullups
5 KTE
14 Dips

50 OWLS, 45lbs

New PR on Push Jerk!! Woohoo!

7 RFT:
3 Hang Cleans, 95lbs
4 HSPUS

7:32

Went in thinking 115lbs for the cleans but my biceps were shot. Not sure if it is from the HSPUs I've been doing all week or something else. Still a tough WOD.

Bike 35 minutes
Run :40 on, :20 off for 13 minutes. Speed between 8.5-10.0mph.

Bike 6 x 1 mile. 1 minute rest.
Run 9.0-9.5 mph treadmill. 15 minutes :90 on :90 off

Bike 40 minutes

Run :15 on :: :15off for 5 minutes. Rest 2 minutes between rounds. 3 rounds.

Sunday Feb. 7th

9 min TT on bike. Cover as much distance as possible: 3.11 Miles

5 x 1 min. 1 min rest. 9.0-9.2-9.4-9.6-9.8mph on treadmill.

15 min Elliptical Resistance 50-100

Bike 5K: 9:07

Run 4 minutes, Rest 3 minutes
Run 2 minutes, Rest :30 seconds
Run 1 minute, Rest 3 minutes
Run 2 minutes, Rest :30 seconds
Run 4 minutes, Done.

8.5mph on treadmill.

I am taking time off from the weights. I will resume lifting Monday, Feb 14th. For the next ten days, I will complete WODs from Crossfit Endurance.

12 mile TT (Bike) 39:45
2 Rounds of:
100m-200m-400m. Rest 100m-200m-400m.
Tabata Treadmill
10.0 incline, 7.0 mph

15 Thrusters, 95lbs
15 Weighted Pullups, 20lbs
21 Thrusters, 65lbs
21 Weighted Pullups, 10lbs
36 Thrusters, 45lbs
36 Pullups

21:54

125 BOSU Pushups

Every time you rest run long shuttle (5/10/15yards)

8:41

Weighted Pullups 5 @ 35lbs

30-20-10 Reps of:

OHS 85lbs
Dips (2x)

18:41

7 RFT:
7 Thrusters, 95lbs
7 Swiss Ball Pushups

8:57

2 Rounds:
100m run
10 Pullups
200m Run
20 Squats
300m Run
30 Push Press, 65lbs
400m Run
80 Jump Ropes

Max L-Pullups 10 minutes
-then-
1 minute on, 1 minute off DB Swings 60lbs
25 reps
24 reps
17 reps
20 reps
20 reps

If <25 reps are completed, penalty is 800m run at end of WOD. Last two rounds reduced magic number to 20.

Ran 1600m.

Start a 3 minute running clock. Run 400m and then perform as many air squats as possible. Rest 2 minutes and repeat three times for a total of four rounds. The goal is 50 squats per round.

1: 50
2: 50
3: 46
4: 44

10 Burpees Penalty

Bench Press 10 x 2. 60 second rest between sets.

135
145
165
185
185
195
195
200
205
210

"Nutts"

10 HSPU
15 Deadlifts, 205lbs
25 Box Jumps
35 Pullups
75 Wall Balls
150 Jump Ropes
400m Run (hold 25lb DB)

"Helen"

3 RFT:

400m Run
21 DB Swings
12 Pullups

13:41

"Linda"

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

Deadlift 205lbs
Bench Press 135lbs
Hang Cleans 95lbs

20 Round Squat Ladder @ 45lbs

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
11-14 Front Squats
15-20 Back Squats

Thursday Jan 6th

Push Press 3-3-3
135-155-165lbs
-then-
1 x 15 @ 95lbs

Jingle Jangles 10 x :30 secs on :30 secs off

--------------------------------
For time:
21-15-9 reps of:
95lb Hang Clean
Pull Ups
then
Run 800m
then
9-15-21 reps of:
95lb Push Jerk
Knees to Elbows

27:29

Weighted Pullups 3-3-2-2-1
25-25-35-35-60lbs

Deadlift 2 x 10
225
235
245
255
265
275
285
295
305
315lbs (1)

Weighted Dips

Back Squat 5-5-5-5
205-225-255-275lbs

Shoulder Press 3-3-3
115-125-135lbs

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

Hang Clean 3-3-3

115-125-130lbs

50 Thrusters @ 75lbs. Anytime you rack the bar, complete 3 burpees.

6:22