3 x 3 DB Push Press
50-55-60lbs

Helen
3 RFT:
400m Run
21 DB Swings @ 50lbs
R1: 12 Pullups
R2: 12 Dips
R3: 12 HSPUS

5 RFT:
9 DB Thrusters @ 35lbs
72 Singles

After 5th round, do 90 situps.

10:00 even. 

Crossfit Endurance:
Bike: 1 x 5k, spin/recover 5:00, 2 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds
Random, L10 - 9:44
Random, L10 - 3:15, 3:25

3 x Frog Planche

15 Minutes to Heavy Clean and Jerk Triple - 60lbs

5 RFT:
10 Jingle Jangles
5 HSPUS

4:59

1 minute plank hold

100 Singles
21-15-9 reps of:
Box Jumps @ 20'
Wall Balls @ 12lbs
100 Singles

-then-

100 Singles
21-15-9 reps of:
GHD Situps
Burpees
100 Singles

Heavy Fran

15-12-9 reps of:

45lb DB Thrusters
15lb Weighted Pullups

"Nasty Girls"

3RFT:
50 Squats
7 HSPUS
10 DB Hang Cleans @ 50lbs

8:34

800m Run
25 HSPUS
800m Run
25 Burpees
800m Run

5 X 5 OHS

110-130-150-170-180lbs

Used Smith Machine w/ Weight Fixed Overhead On Top Rail

Complete 3 rounds for time:

10 DB Swings - 60LBS
10 Squats with DB in rack position - right
25 yard One Arm Farmer Walk with DB in rack position - right
10 DB Swings - 60LBS
10 Squats with DB in rack position - left
25 yard One Arm Farmer Walk with DB in rack position - left
*Rest 45 seconds between rounds
Post fastest round.

R1: 2:52
R2: 2:45*
R3: 2:49

50 Sit-ups
400m Run
1:00 Handstand Hold
50 Box Jumps @ 20'
1:00 Handstand Hold
400m Run
50 Sit-ups

15:44

5RFT:

10 DB Snatches @ 60lbs
200' Sprint (Up/Down at Planet Fitness)

7:24

5 RFT:

7 Deadlifts @ 185lbs
20 Squats
7 HSPUS

8:43

4 RFT:
40 Lunges
20 Box Jumps @ 20"
10 HSPUS

14:38

3 RDS:
8 DB Push Press @ 45lbs
200m Run
12 DB Swings @ 45lbs
200m Run
16 Burpees

5RFT:

100 Jump Rope Singles
10 DB Push Jerk @ 55lbs

12:22 

12/4 Mainsite WOD. There was supposed to be a 1 minute rest built in between each round. 

Tabata Jump Rope
2 Minute Rest
Tabata Sit-ups
2 Minute Rest
Tabata Squats
2 Minute Rest
Tabata Push-ups

2-2-2 Reps of each. Try to go up in weight with each lift.

OHS 130-140-160lbs
Front Squat 170-180-200lbs
Back Squat 230-250-275lbs

- then-

5 RDS: Max Effort UB HSPUS/1:00 Sprint Treadmill

1:  14/8.8mph
2:  11/9.0mph
3:  10/9.0mph
4:   9/9.2mph
5:  11/9.6mph

9 Deadlifts @ 250lbs
10 Jingle Jangles
6 Deadlifts @ 250lbs
15 Jingle Jangles
3 Deadlifts @ 250lbs
20 Jingle Jangles

7:40

Tommy Mac - Scaled

12 Burpees
12 DB Thrusters @ 45lbs
12 Burpees
12 DB Snatches @ 45lbs
12 Burpees
12 DB Push Press @ 45lbs
12 Burpees
12 DB Hang Cleans @ 45lbs
12 Burpees
12 DB OHS @ 45lbs

11:23

That sucked.

EMOM 2 Back Squats@ 225lbs

Michael Jr.

6RDS:
400m Run (Treadmill)
25 Back Extensions
25 Situps

8.5, 8.7, 8.9, 9.1, 9.3, 9.5 mph on treadmill 

For time:

1 Mile Run
50 Pistols
30 HSPUS

18:49

3 RFT:
50 Squats
10 HSPUS
10 DB Cleans @ 50lbs

11:13

2 x 20 Hollow Rocks

21-15-9 reps off:

DB Thrusters @ 20lbs
Box Jumps @ 20"
Immediately after, perform 30 deadlifts @ 160lbs

Scaled back the intensity with 5k upcoming on Thursday.

2 x 1:00 Handstand Holds

EMOM 8:
3 DB Push Press @ 40lbs

15 DB Swings @ 60lbs
30 DB Swings @ 45lbs
60 DB Swings @ 30lbs

5:18

50 DB SDHP @ 30lbs
200 Singles
200' Farmer's Carry @ 60lbs
20 DB Snatches @ 60lbs (L/R)
200 Singles
50 DB SDHP @ 30lbs

Work quickly toward 2RM Back Squat - 270lbs

Then every :30 seconds for 5 sets subtract 5% from total

5 Rounds for Total Time:
:30 secs Hill Climb on Treadmill (10.0 incline, 7.5mph)
12 Burpees
:90 rest between efforts

13:24

-then-

50 Deadlifts @ 110lbs
35 Back Extensions
20 Supermans

Rep Scheme as follows:
A: 21-15-9
B: 12-9-6

A: DB Push Press @ 30 lbs
B: Pullups   
6:07

-Rest 5 minutes-

A: GHD Situps
B: HSPUS   
 5:05

-Rest 5 minutes-

A: Box Jumps @ 20"
B: HR Pushups   
 4:00

-Rest 5 minutes-

3 RFT:
10 OHS @ 110 lbs
100 Singles
 5:01

5 Wall Walks w/ 10 Shoulder Touches at Top

-then-

5 x 3 Back Squats
200-230-250-260-270lbs

-then-

2x:
33 GHD situps
22 Pistols
10 HSPUs
 

3 Minute Paleo Chair

EMOM 12:
Odd: 4 HSPUS
Even: 3 C2B Pullups

AMRAP 7:
5 DB Squat Santches (each arm) @ 40lbs
60 Singles

5 Rounds + 53 Singles

4 Minute Paleo Chair
30 GHDs

21-15-9 reps of:
Deadlifts @ 200lbs
OHS @ 110lbs

*Use one bar. Change your own weights.

11:47

-then-

21-15-9 reps of:
Back extensions
Situps
Supermans

*10 HSPUS between sets

Buy- In: 30 Pistols

-then-

50 Lunges
40 Squats
30 Box Jumps @ 20"
20 Jumping Lunges
10 Pistols
20 Jumping Lunges
30 Box Jumps @ 20"
40 Squats
50 Lunges

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
100 Singles

“Holleyman” - Pack Scaling
20 rounds for time of:
5 wall ball shots @ 12lbs
3 handstand pushups
1 db power clean @ 50lbs

23:35

21-15-9 Reps of:

Back Squat @ 160lbs
HSPUS

*100 Singles between sets

5 RDS:

9 Deadlifts @  110lbs
12 Pushups
15 Box Jumps @ 20"

5 RFT:
12 DB Push Press @ 40lbs
10 Jingle Jangles
8 DB Squat Snatch @ 40lbs

12:15

EMOM 10:
2 Bench Press @ 160lbs

-then-

4 RDS:
100 Singles
40 Squats
30 Situps
20 DB Swings @ 45lbs
10 HSPUS

Tabata FGB

Wall Balls @ 10lbs
DB SDHP @ 30lbs
Box Jumps @ 20"
DB Push Press @ 20lbs
Burpees

This was a killer WOD! 

1200m Run
30 HSPUS
1200m Run
30 Box Jumps @ 20"

-then-

21-15-9 reps of:
Deadlifts @ 110lbs
Back Extensions
Supermans

3RFT:

10 1-Arm DB Snatch @ 55lbs (5RT/5LT)
5 HSPUS
10 1-Arm DB Snatch @ 55lbs (5RT/5LT)
5 HSPUS

10:27

-THEN-

1 Mile Run

EMOM 10 Minutes:

3 Deadlifts

6 x 200lbs
1 x 210lbs
1 x 220lbs
2 x 230lbs

-then-

10 RDS:
10 Jingle Jangles
:45 second rest between efforts

10-1:

DB Squat Clean Thruster @ 35lbs
Dips

19:06

Planet Fitness - Had to walk back and forth between DBs and dip bar.

1200m Run
30 DB Cleans @ 40lbs
50 Burpees

-------------------------------------------
Zimmerman

AMRAP 25 mins of:
8 C2B Pullups
2 Deadlifts @ 200lbs
8 HSPUS

8 Rounds

Work up to 3RM Deadlift - 250lbs
5 x 12 GHD Situps
---------------------------------------
3 RDS:
100 Singles
15 GHD Situps
-then-
3RNFT:
6 Deadlifts - 160-210-225lbs
6 heavy 1-Arm DB Press @ 35-45-55lbs
1:20 Plank
 -then-
10-1
DB Snatch RT @ 35lbs
Decline Situps w/ 10 lb Med Ball
DB Snatch LT @ 35lbs

Weighted Dips 3-2-2-2-1-1-1-1-1

25-45-45-45-50-60-60-70-70lbs

***************************
AMRAP 15:

1 Pistol RT, 1 Pistol LT, 1 HSPU
2...
3...
ETC... Until 15 minutes are complete.

9 rounds + 10 Pistols

5 HSPUS
10 Burpee Over Box Jumps @  18"
15 DB Swings @ 35lbs

10 HSPUS
20 Burpee Over Box Jumps @ 18"
30 DB Swings @ 35lbs

15 HSPUS
30 Burpee Over Box Jumps @ 18"
45 DB Swings @ 35lbs

For Time: 17:51

20 lunges
20 DB Snatch @ 35lbs
15 Box Jumps @ 20"

40 lunges
20 DB Snatch @ 35lbs
15 Box Jumps @ 20"

80 lunges
20 DB Snatch @ 35lbs
15 Box Jumps @ 20"

A: 3 RFT:
100 Singles
25 DB Cleans @ 40lbs
10 Burpees

14:48

B: 7 x 1 DB Clean + 2 DB Jerks

40-40-40-55-55-55-55lbs

C: 10 HSPUS

50 deadlifts @ 110lbs
50 Back Extensions
50 Supermans

5 rounds for total  time of:

3 DB HPC @ 50lbs
6 Box Jumps 20″
9 T2B
6 Jingle Jangles
3 DB Hang Squat Cleans @ 50lbs
Rest 1:1

19:09 


 

Tabata Deadlift @ 110lbs

-then-

"Karen"

150 Wallballs @ 12lbs

6:57

5k run

Hilly 5k

5 X 5 Deadlifts

210-220-230-235-250lbs

-then-

4 RFT:
50 Singles
25 DB Push Press @ 25lbs

7:01

My biceps were stung after Tuesday WOD. DB Press way tougher than they needed to be..

3 RDS:

100ft Walking Lunges
20 HSPUS
50 DB Swings @ 35lbs

Find 3RM Back Squat - 250lbs

1mile run
40 pistols
10 t2b

A: 7 x 3-Position DB Clean + 1 Jerk (Floor, Hang, Hi-Hang) - rest 60 secs

45lbs x 2, 50lbs x 1, 55lbs x 2, 60lbs x 2 - rest 60 secs

B: 5 x 3 DB Push Press

50lbs x 1, 55lbs x 2, 60lbs x 2

C: 5 RDS:
5 Over The Box Jumps @ 18"
10 DB Swings @ 50lbs
5 Over The Box Jumps @ 18"
5 DB Thrusters @ 30lbs

*Rest 1 minute between efforts

D: 50-40-30-20-10 Situps w/ 50 Singles between efforts

E: Tabata Mashup
Jump Rope and Air Squats

50 Lunges
10 DB Snatches RT @ 45lbs
40 Lunges
10 DB Snatches LT @ 45lbs
30 Lunges
10 DB Snatches RT @  45lbs
20 Lunges
10 DB Snatches LT @ 45lbs

*Farmers Carry @ 45lbs (perimeter of cardio machines) immediately following snatches*

21-15-9 reps of:

Deadlift @ 160lbs
Box Jumps @ 20"
GHD Situps

5 RFT:

20 GHD Situps
5 DB Push Jerks @ 55lbs

7:00

EMOM for 10 Minutes 4 HSPUS

3-6-9-12-9-6-3reps of:
DB Push Press @ 45lbs
Burpees

9: 55

"THE END"

3 MIN AMRAP

*1 MIN REST*

6 MIN AMRAP

*2 MIN REST*

9 MIN AMRAP

15 Pushups

20 Lunges

15 SDHP @ 25 lbs

20 Situps

15 Pistols

ROUND 1: 1 + 15 Pushups

ROUND 2: 1 + 11 Pistols

ROUND 3: 2 + 14 SDHP

10 HSPUS
10 Jingle Jangles*
15 DB Thrusters @ 35lbs
10 Jingle Jangles*
20 DB Push Press @ 35lbs
10 Jingle Jangles*
25 DB Swings @ 50lbs
10 Jingle Jangles*


 *rest 30 seconds between efforts

800m run
21-15-9 reps of:
OWLS @ 45lbs
 HSPUS
800m run

then

4 RDS:
500M run
100 jump ropes

EMOM 10 minutes:

2 deadlifts @ 210lbs

Buy In:

1 round of Michael

WOD:

10-1 Burpees
50 Singles between rounds

After Party:

4 x 25 air squats
3 x 16 jumping lunges

Helen-esque

3 RFT:
500m Run
21 DB Swings @ 50lbs
12 HSPUs

14:39

10 RDS:

5 Burpees
10 Box Jumps @ 20"

5 x 100 Singles

For time:

50 Pistols
20 Pullups
30 HSPUS

11:16

A: 10 minutes to work up to 3rm deadlift (Smith Machine) - 230lbs

B: 10 minutes:
800m run
then AMRAP:
5 HSPUS
10 Situps

5 rounds +2 situps

C: For Time:
250m run
25 Wallballs @ 12lbs
25 Pushups
25 Pistols
25 DB Push Press @ 25lbs
250m run

9:42

4 RFT:

400m Run
100 Jump Rope Singles

12:41

@ Sun Valley Track

Pain Threshold

5 Rds of:
200m run
9 UB DB Hang Squat Cleans @ 50lbs
6 UB DB Jerks @ 50lbs

Rest 2 minutes between rds.

Tabata Mashup
Jump Rope/Air Squats

500m run
200 Singles
200' Farmers Carry @ 50lbs ( 4 laps )
20 DB Snatches @ 50lbs - alternating arms
200 Singles
500m run

14:20

--------
5 x 5 Back Squats @ 200lbs
5 x 5 HSPUs

Alternate between the two. Rest as necessary.

5 x 5 Weighted Dips @ 25lbs - 60 sec rest between efforts
5 x 5 Deadlifts @ 200lbs - 60 sec rest between efforts
5 x 5 HSPUS - 2 min rest between efforts - 1st Max UB, 2-5 Maintain 5 Strict UB
5 x 500m run -1:1 work:rest - all-out efforts

1: 1:51
2: 1:54
3: 1:49
4: 1:51
5: 1:49

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

9:29

4RFT:
5 DB Jerks @ 55lbs
100 Singles
20 GHDs

10:15

7 RDS:
5 Deadlifts @ 185lbs
10 OWLS @ 45lbs

5 RDS:
5 Swiss Ball Pushups
10 DB Thrusters @ 25lbs

3 RDS:
5 HSPUs
10 Pistols

800m run
70 Double (210 Singles)
60 Situps
50 DB Swings @ 35lbs
40 Box Jumps @ 20"
30 T2B
20 Pistols
10 HSPUs

Run 500m
21 DB Shoulder Press @ 35lbs
Run 500m
21 DB Push Press @ 35lbs
Run 500m
21 DB Push Jerk @ 35lbs

11:27

50 OHS @ 75lbs
40 Box Jumps @ 20"
30 DB Thrusters @ 25lbs
20 OWLS @ 45lbs
10 HSPUS

11:33

Poor ROM on HSPUS. Shoulders were fried from JT.

JT

21-15-9 reps of:

HSPUS
Ring Dips
Pushups

17:33

As Rx'd. Scaled ring dips in rds 2-3 as they were absolutely brutal. First round of HSPUS unbroken.

3RM Push Press @ 155lbs

EMOM 10 minutes:
3 Power Cleans @ 135lbs

These felt good. Probably could have scaled up to 145-150lbs.

200m run
100m walking lunges
50 situps
25 pullups
25 pushups
50 supermans
100m walking lunges
200m run

Rest 2 minutes. Repeat.

1: 15:31
2: 19:40

Lunges were brutal!

Volkswagon

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

Bench press @ 135lbs
Weighted Pullups @ 15lbs

21-15-9 reps of:

Deadlift @ 175lbs
Box Jumps @ 20"

AMRAP 20 mins:
800m run
-then-
7 HSPUS
7 DB SDHP @ 45lbs
50 Singles

8 rounds

Tabata 1-arm DB overhead static hold @ 50lbs

5 x 1 3-position DB Snatch (hi-hang, hang, full)
30-40-45-50-55lbs
 -rest as needed between efforts-

5 x 2 Strict HSPUS
- :45 rest between efforts-

3 rounds of:
10 DB hang snatches @ 40lbs
15 10" target burpees (jump and touch a spot 10" above reach)
10 DB hang snatches @ 40lbs
25 wall balls @ 10lbs
-rest 2mins between efforts-

Lactate Shuffle

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Total distance covered: 2.58 miles

5:00 - .63 miles
6:00 - .80 miles
7:00 - .81 miles

2 RDS:

75 Squats
150 Jump Ropes
25 DB Push Press @ 30lbs

"Diane-ish"

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

185lb deadlift
HSPUS

5 rounds w/ 1 minute rest between rounds:

5 DB Clean and Jerks
:30 Jingle Jangles

Start light and add weight. Last round was a struggle. Had to break up cleans 1-2-2.
40-45-50-55-60lbs 

Ladder Fran

5-10-15-10-5 reps of:
DB Thrusters @ 40lbs
3-6-9-6-3 reps of:
C2B Pullups

10-1 DB Clean and Jerks @ 45lbs
10-1 Weighted Pullups @ 15lbs

Rep scheme should have been 10-1 and 1-10. Made the workout that much tougher.

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

Air Squats with 8lb Med Ball Overhead
Box Jumps @ 18"

50 Jump Rope Singles between sets

11:52

10-9-8...1 reps  of:

180lb Back Squats
HSPUS

500m Run
-then-
21-18-15-12-9 reps of:
25lb DB Thrusters
Jump and touch a spot 12" above reach
75 jump ropes singles between efforts
-then-
500m Run

19:04

Run 800m
20 OWLS
20 Burpees
Run 1200m
20 Pistols
20 HSPUS
Run 1600m
20 Over Box Jumps
20 (10) DB Clean & Jerks @ 45lbs

33:06

Brutal!!

5RDS:

100 Singles
7 Right Arm DB Snatches @ 35lbs
7 Left Arm DB Snatches @ 35lbs
7 Burpees

Finish with 100 Singles

-then-

3 Rds of Cindy
30 Situps

4:30

5 x 5 HSPUS

2RFT:

800m run
40 Situps
20 Squats
10 HSPUs

14:56

EMOM 10 mins:
Bench Press 2 reps @ 160lbs

-then-

AMRAP 30:
500m run
10 C2B Pullups
15 Back Extensions w/ 25lb Plate
20 Situps w/ 25lb Plate

4 + 250m Run

30 Pistols

30 Dips
400m Run
30 Games Pushups
400m Run
30 HSPUS
400m Run

16:19

Run 2.18 miles

Neighborhood Run

A: 5 x 5 HSPUS / 10 Over the Box Jumps @18"
B: 9-12-15 reps of:
Burpees
OWLS @ 45LBS
4:04
C: 5 x :30 Jingle  Jangles, :30 rest btwn efforts
14/14/15/14/13
D: 50 Air Squats w/ 10lb Med Ball Ovhd
2:07
E: 50 Situps

10 OHS @ 110lbs
10 Over the Box Jumps @ 18'
10 DB Thrusters @ 40lbs
10 DB Cleans @ 40lbs
10 Toes to Bar
10 Burpees
10 DB Cleans @ 40lbs
10 DB Thrusters @ 40lbs
10 Over the Box Jumps @ 18'
10 OHS @ 110lbs

3 RDS:

8 DB Cleans @ 40lbs ea.
100 ft DB farmers walk @ 40lbs ea. (up/down at PF)
7 HSPUS

4 RDS:

500m run
20 Burpees

T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.

7.5 fence-to-fence shuttles at Wynnwood Tennis courts

To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below
Post body weight and pass or fail.

1: 64 seconds
2: 65 seconds
3: 63 seconds

@ 190lbs

25-20-15-10-5 reps of:

Box Jumps @ 20" box
DB Swings @ 50lbs
Squats @ 45lbs

100m sprint after each round. Rest :30 between rounds.

-then-

1000m run
30 HSPUS
1000m run

12:26

11/7/6/6 on HSPUS

Shoulders were smoked during HSPU. ROM questionable at best. 

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

Hang Cleans @ 115lbs
Pullups

-then-

10 RFT:
15 squats
200m run @ 8.5 mph on treadmill

14:22

3 Rounds:

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

All sets unbroken

10-1:

DB Squat Cleans @ 45lbs
Burpees

13:07

For time:
8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 18″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 18″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 18″

10:32

3 RFT:
30 Wall Balls @ 12lbs
30 Pushups
30 Situps
90 Singles

12:32

Tabata One-Arm DB Static Hold @ 50lbs
Tabata Mash-up  Squats & Lunges

5 X 5 DB Shoulder Press
50 Singles between efforts

25-35-45-50-55lbs

AMRAP 14:

10 HSPU
20 Lunges
100 Singles

5 + 5 HSPUS

4RFT:

400m run
100 Jump Rope Singles

@ Sun Valley Track

11:07

3 RDS:
400m run
21 OWLS
12 Pushups

"Kelly"

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

All sets unbroken.

Tabata Mashup
45lb Plate Push
Jump Rope

5 RDS:
10 HSPUS
10 Pistols (r/l)

AbWork

"Nick"
7 rounds for time of:
30 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups

11:51

Burner on the shoulders!!

5 rounds of:
1 min wall ball @ 12#
1 min rest
1 min burpees
1 min rest

Thursday:
800m run
15 pistols, each leg
25 situps
12 pistols, each leg
25 situps
9 pistols, each leg
25 situps
800m run

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

Bench Press @ 135lbs
HSPUS

13:07

Brutal!!

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

6:59
***********************
30 Burpees
90 Singles
30 DB Swings @ 50lbs
5M Jingle Jangles, 30 lengths

6:59

10-1 reps of:
DB Thrusters @ 20lbs
Swiss Ball Pushups

Tabata Squats

1000m Run
30 HSPUS
1000m Run

11:59

15/10/5 on HSPUS

800m run
9 Back Squats @ 185lbs
18 DB Push Press @ 40lbs
800m run
7 Back Squats @ 185lbs
14 DB Push Press @ 40lbs
800m run
5 Back Squats @ 185lbs
10 DB Push Press @ 40lbs

"Helen-ish"

3 RDS:
400m run
21 DB Swings @ 50lbs
R1: 12 Pullups
R2: 12 HSPUS
R3: 12 Dips

Tabata Jump Rope

"Annie"

50-40-30-20-10 reps of:
Jump Rope (3x)
Situps

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

30:22

Back Squat 3 x 3
160-200-250lbs

5RFT:
18 OWLS @ 45lbs
21 Burpees

15:37

5 RDS:
:30 singles
:30 rest

"Michael"
3 RDS:
800m run
50 Situps
50 Back Extensions

All Work Unbroken!!

1000m run
5RDS:
5 HSPUS
5 Dips
500m run
5RDS:
10 Wall Balls @ 12lbs
10 Pistols
500m run
15 Squats
15 Situps
200 singles
1000m run

5RFT:
25 DB Push Press @ 25lbs
100 Singles

12:33

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

10 HSPUS
20 Toes to Bar
30 DB Swings @ 50lbs
40 Situps
50 Burpees

EMOM 20:
1 Hang Clean @ 145lbs

500m run
21 DB Snatches @ 40 lbs
21 OWLS
500m run
15 HSPUS
15 Pistols
500m Run
9 DB Snatches @ 50 lbs
9 OWLS
500m run
6 HSPUS
6 Pistols

"Short Tosh"

3 x (100m+200m+400m) Work Rest 1:1

:27/:51/1:47
:23/:49/1:42
:21/:46/1:35

10-1 reps of:

BW Backsquat @ 185lbs
HSPUS

1000m run
50 Box Jumps @ 24"
25 Pistols

4 x 600m 1:3 work:rest


2:27
2:23
2:24
2:30

3 x 1M
rest 5:00 between efforts

"Coe"

12:52

4 RDS:
10 Pistols
20 Pushups
10 Hollow Rocks
:20 Handstand Hold

4RDS:

400m run
15 Box Jumps @ 24"
5 HSPUS

40 Box Jumps
120 Singles
40 Squats
400m Run

7:19

20 Box Jumps
60 Singles
20 Squats
200m Run

3:03

10 Box Jumps
30 Singles
10 Squats
100m Run

1:17

AMRAP 20:
100m walking lunges
300m run
10 box jumps @ 24"

3 rounds + 5m walking lunges @ Sun Valley track

15 x 5 Handstand Pushups

15-14-13...3-2-1 reps of:
Burpees
20m walk between efforts

14:30 

3 x 1200m, rest 3:00, hold efforts within 3-5 seconds*

15 Box Jumps (24') for each penalty.


1: 5:30
2: 5:25
3: 5:34*

"Football Gone Bad"

Three one-minute rounds of:
1: Squat Thrusters..................18,15,18 (35)
2: Box Jumps.........................22, 22, 21
3: Pushups.............................38, 34, 31
4: Singles...............................110,110,110
5: Burpees.............................15, 14, 12

1000m run
  7 rounds of:
     7 HSPUS
     7 Pistols
1000m run

18:18

3 x 800m run
10 Box Jumps between sets (24")

400m run
21 Box Jumps (24")
21 Pushups
400m run
15 Box Jumps (24")
15 Pushups
400m run
9 Box Jumps (24")
9 Pushups

9:52 
 
3 rounds, for reps
Max Reps of Single Unders in 2-minutes
-rest 1-minute

1: 200
2: 220
3: 235

Thursday April 12th

3 RFT:
:30 second handstand hold
50 squats

6:34

Part 1: TASK
Complete as many rounds as possible in 7 minutes of:
5 Burpees
10 Box Jumps

-7 min rest-

Part 2: TIME
Complete the number of reps from your score in Part 1, for time.


Part1: 6 rounds, 7 Box Jumps
Part 2: 6:50

80 squats
10 handstand pushups
60 squats
20 handstand pushups
40 squats
30 handstand pushups
20 squats

13:53

AMRAP 17:

10 Burpees
100 Singles

7 rounds + 45 singles

21-15-9 reps of:
Burpees
Lunges

4:32

All reps unbroken.

-then-

"Short Tosh"
3 x (100m+200m+400m run)
Work:Rest 1:1

Total Time: 16:18

-then-

10 RDS:
:30 seconds box jumps
:30 seconds rest

Rounds 1-7 and 9: 11 Box Jumps
Round 8: 12 Box Jumps
Round 10: 13 Box Jumps

AMRAP 12:

10 Pushups
15 Situps
20 Walking Lunges

8 rounds + 2 situps

Run 3 X 1 Mile, Rest 3:00 between efforts.

Monday, March 26th

150 pushups for time

Each time you stop, do 8 squat jumps.

11:44

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
-rest 15 minutes-
5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Total Distance Covered: 5 miles

Arrowhead 5-miler 

Run  2 mile TT

16:03

Apartment Time Trial

Run 3.15 miles around neighborhood.

Arrowhead Neighborhood 5K

Four rounds of:
400m run
50 Squats

12:38

Performed at Sun Valley High track

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

14:30

6 x 400m run, 90 sec rest between efforts

1: 1:48
2: 1:34
3: 1:34
4: 1:42
5: 1:43
6: 1:37

2 x 12:00TT

1: 1.61 miles
2: 1:49 miles

Crossfit Open WOD 12.2

AMRAP 10 mins of:
30 Snatches @ 45lbs
30 Snatches @ 75lbs
30 Snatches @ 100lbs
AMRAP Snatches @ 120lbs

84 reps

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

25:49

AMRAP 20:

500m Run
20 OWLS @ 45lbs

5 rounds + 10 OWLS

AMRAP 12:
5 DB Snatches RT arm @ 45lbs
5 DB Snatches LT arm @ 45lbs
5 HSPUS

8 rounds + 5 snatches left arm

Back Squat 5-5-5-5-5
205-225-250-255-265lbs

"Barbara Lite"

3 Rounds of: (3 minutes rest btwn rounds)

20 Pullups
30 Pushups
40 Situps
50 Squats

1: 5:11
2: 6:08
3:7:05

10 rounds for time of:
Hand Stand Push Up, 5 reps
Air Squat, 10 reps
Sit Up, 15 reps

14:23

27 DB Swings @ 60lbs
300m run
21 DB Swings @ 60lbs
300m run
15 DB Swings @ 60lbs
300m run
9 DB Swings @ 60lbs
300m run
6 DB Swings @ 60lbs
300m run

5RFT:
20 Swiss Ball Pushups
40 Walking Lunges

8:25

EMOM for 10 Minutes 4 HSPUS

3-6-9-12-9-6-3reps of:
DB Push Press @ 45lbs
Burpees

9: 32

2 x 1200m run
rest 5 mins btwn efforts

5:29
5:13


30 Hollow Rocks

3RFT:
30  DB SDHP @ 30lbs
20 Wallballs @ 12lbs
10 Pullups

1 mile run

Crossfit Games Open WOD 12.1

Complete AMRAP in 7 of minutes of:

Burpees

77 reps

5 rounds for max reps:
DB Hang Snatch @ 40lbs
Singles
Burpees

4 RFT: 
500m Run
100 Singles

13:39


22 HSPUS

5 x 500m Run. 90 second rest between efforts.

Interval Cindy

3 5-minute rounds of:

5 Pullups

10 Pushups

15 Squats

*rest 2 minutes between rounds*

1: 4 rds + 2 squats

2: 3 rds + 13 squats

3: 3 rds + 1 pushup

10 minutes to find 1RM Hang Clean

160lbs (failed @ 170lbs)

2 x 1 Hang Clean @ 90% (145lbs) Rest 60 seconds

2 x 1 Hang Clean @ 85% (135lbs) Rest 60 seconds

3 x 5 Clean Grip Bent Over Rows @ 115-135-140lbs Rest 60 seconds

3x 5 Good Mornings @ 45lbs Rest 60 seconds

4RFT:
20 OWLS @45lbs
20 DB Push Press @ 35lbs

9:45

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


18:52

3RFT:
500m run
25 DB Swings @ 50lbs
9 HSPUS

15:05


All sets were unbroken

"Nancy-ish"
5 RFT:
500m run
15 OHS @ 75lbs

17:29

For Time:
5 MUS (3:1 Pullups/Dips)
10 HSPUS
15 DB Squat Cleans @ 40lbs
500m run

7:35

3 Rounds of:
10 OHS @ 135lbs
100 Singles

-then-

800m run
rest 2:00
400m run x 2
rest 2:00
200m run x 2
rest 1:00
100m run x 4
rest 1:00

Run 3 x 1200m, rest 3:00, deviate no more than +/- 3-5 seconds

1: 5:48
2: 5:26
3: 5:07

3 RNFT:
200m Run
12 HSPUS
12 DB Swings @ 35lbs

Taking it easy this week with the muscle strain in my back. I am going to follow CFE WODS for the rest of the week with lighter weights.

Back Squat 1 x 7

180-200-220-250-260-270-275lbs

Tabata Mashup
Pushups....20, 21, 18, 15
Lunges.....17, 17, 18, 17
Squats......22, 21, 20, 20
Situps.......13, 13, 12, 13

Run 1 mile

40 Pistols (r/l)

4 RFT:

3 DB Snatches @ 45lbs

6 HSPUS

9 Pistols (r/l)

10-1 DB Clean & Jerk @ 45lbs
1-10 Weighted Pullups @ 15lbs

Overhead squat, 20-20-20 reps @ 90lbs
Front squat, 10-10-10 reps @ 130lbs
Back squat, 5-5-5 reps @ 200lbs
Notes:
1. Increase load dramatically proceeding from Overhead to Front to Back Squats.
2. Use perfect form, or it's not a squat.
3. Use same load for all three sets of each exercise.
4. Rest as needed.

"Rahoi"
AMRAP 12:
12 Box Jumps
6 Thrusters @ 95lbs
6 Bar-Facing Burpees

5 rounds + 12 Box Jumps

Tabata Mashup
Walking Lunges
Dips
Air Squats
Situps
Jump Rope

10 RFT:
3 HSPUS
5 Pullups
7 Toes To Bar

19:01

1200m Run
rest 3 minutes
50 Pushups
100 Situps
50 Pushups
rest 3 minutes
1200m Run

"Helton"

3 RFT:
800m Run
20 DB Squat Cleans @ 30lbs
20 Burpees

Next time could probably scale up to 35 or even 40lbs. Played it safe with my back being kinda goofy.

AMRAP 10:
30 Box Jumps
15 Snatches @ 75lbs

3 rounds + 8 Box Jumps

Bike 5:00 on, 2:30 off, 6:00 on 3:00 off, 7:00 on, done. Lactate Shuffle. Done at various hill settings on bike.

6 Rounds of:

Bike 1.5 miles @ Level 10 Around The World
Rest/Spin .25 mile

Complete 5 rounds for time:
1 Deadlift @ 75% of 1 RM @ 225lbs
Farmer's Carry 40 yards as heavy as possible @ 60lbs
*For famer's carry walk out 20 yards and back 20 yards.

4:51

-then-

Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

35-40-45-50lbs 

Failed at 50lbs after 3 cycles

1000m Run
30 HSPUS
50 SDHP @ 30lbs

"Football Gone Bad"

Three one-minute rounds of:
1: DB Thrusters @ 30lbs.......17, 18, 18
2: Box Jumps.........................20, 18, 18
3: Pushups.............................36, 32, 30
4: Singles...............................42s, 35s, 30s
5: Burpees.............................14, 13, 12

Deadlift
20-18-16-14-12-10 reps

135lbs 

Notes:
1. Use the same load for each set.
2. Rest 30 seconds between sets.
3. Focus on keeping the stomach "sucked in" throughout the movement.
4. Be brave, and go as heavy as the rep scheme will allow.

4 RDS:

10 HSPUS
40 Situps

"Leftovers"
5 Servings of "Cindy" 1 Serving = 5 pull-ups, 10 push-ups, 15 squats
4 Servings of "Nate" 1 Serving = 2 MU, 4 HSPU, 8 DB Swings @ 50lbs
3 Servings of "Nancy" 1 Serving = 400m Run, 15 OHS @ 30lbs
2 Servings of "Coe"  1 Serving = 10 Thrusters @ 20lbs, 10 Swiss Ball Push-ups
1 Serving of "Kelly" 1 Serving = 400m Run, 30 Box Jumps, 30 Wall Balls

1200m Run
30 DB Squat Cleans @ 40lbs
1200m Run
30 DB Snatches @ 40lbs

20-18-16-14-12-10 reps of:
OWLS @ 25lbs
Weighted Situps @ 25lbs

*Lunges are per leg.

12:50

DB Shoulder Press 2-2-2-2-2-2-2-2-2-2

 Used 55lbs for all sets.

10-8-6-4-2 HSPUS.

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

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

8:59

20-15-10-5 Back Squats @ 155lbs
40-30-20-10 Box Jumps

9:28

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

27:35 

Ran outside at Planet Fitness

1200m Run
30 Burpees
1200m Run
30 Pistols

1-2-3-4-5-6-7-8 reps of: (6 minute cap)
Hang Cleans @ 115lbs
10 Air Squats

4:43

-then-

5 RFT:
5 Front Squats @ 115lbs
10 HR Pushups
15 Situps
200m Run

15:07

30 HSPUS

Running Jackie

1000m Run
50 Thrusters @ 20lb DB
30 Pullups

21-15-9 reps of:
Back Squat @ 185lbs
Dips (2x)

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 8.9 mph.

Tabata Jump Rope

6 rounds of:
:90 on, :90 off @ 8.5 mph on treadmill

"Nate" AMRAP 20:
2 Muscle-ups (3:1 Pullups/Dips)
4 HSPUS
8 DB Swings @ 60lbs

8 Rounds + 1 MU

4RFT:
250m Sprint
20 Hand Release Pushups
15 Toes To Bar
10 Pistols

5 x 1 Hang Clean - Heaviest Possible - Rest 60 seconds
135-145-150-155-165lbs

5 x 1 Press Cluster (Push Press-Push Jerk-Split Jerk) - Heaviest Possible - Rest 60 seconds
135-145-150-155-160lbs

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

7:49

15-12-9 reps of:

DB Snatch @ 40lbs
Burpees
400m Run

"Blake"

Four rounds for time of:

100 foot Walking lunge with 25lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 16 pound ball

10 Handstand push-ups

22:50

An absolutely terrible WOD. My legs were screaming after the first round.

5 rounds for reps and time:

Max Effort UB HSPUS
200m Sprint

1: 10/9.0mph
2: 13/9.2mph
3: 9/9.4mph
4: 10/9.6mph
5: 8/9.8mph

5 x 1 Hang Clean - Heaviest Possible - Rest 60 seconds
135-145-150-155-160lbs

5 x 1 Press Cluster (Push Press-Push Jerk-Split Jerk) - Heaviest Possible - Rest 60 seconds
115-135-145-150-155lbs

8min AMRAP:
7 deadlifts @ 225lbs
70 Singles

5 Rounds + 3 deadlifts

"Griff"

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