Back Squat + Box Jump/Pull up/Floor wiper/Push press

Buy In: High Bar Back Squat Deload
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

95-120-145

WOD: HAPPY NEW YEAR!
12 – 31
Box Jumps 24/20
Pull Ups
Floor Wipers 95/65
Push Press 95/65

9:07

Row

4x500m, 2 mins rest between
1:46.0 damper 4
1:49.0 (4)
1:51.6 (4)
1:53.4 (3)

Pull up/Lunge/Push up

4 rounds for time
10 strict pull ups
10 walking lunge steps (25lbs DB in each hand)
20 push ups
10 walking lunge steps (25lbs DB in each hand)

7:17

Hill Run

Tabata hill sprint

Sucked. Got about as far as the last time I did this- summer 2011.

High Bar Back Squat + Pull ups

5 rep max high bar back squat

235lbs

Did a couple sets of 8 strict pull ups between warm up sets.

3 sets of 15 strict pull ups, 3-5 mins rest between sets
Went 15-15-11/4

Back Squat + Box jump/Double under

Buy In: High Bar Back Squats
5 x 5
Same weight across with 5 to 10 pounds more than last Monday.

230lbs

WOD: AMRAP in 5 Minutes
7 Box Jumps 30/24
30 Double Unders

5 rounds + 16 double unders

Bench Press + Hang Power Clean

5x3 bench press

150lbs

Then

Every 30s for 4 minutes (8 sets)
2 hang power clean, 70% of 1RM

Completed at 130lbs

Row

3x1000m row, 1:1 rest. 30 burpee penalty if an interval is more than +/- 5s from the first one.

3:45.9
3:48.4
3:49.8

This was hard. I didn't want to do 1000m intervals because they sounded not fun. That's why I did them. They weren't.

Back Squat + Renegade Row/Toe to bar

Buy In: 5 Rep Max High Bar Back Squat

230 lbs
1 rep at 235. Needed to focus.

Met-Con:
5 Rounds for Time
5 Renegade Rows (4 Count) 30/20 dumbbells
10 Toes to Bar

A four count Renegade Row is a push up, row right arm while in the plank, push up, row left arm.

4:36?

Grace

“Grace Running”
Accumulate
30 Ground to Overheads 135/95
800 Meters Running

Partition the work and complete in any order you see fit.

Did Grace then ran.
Grace: 4:57
Total: 8:23

Back squat + Double under/Step up

Buy In: High Bar Back Squats
5 x 5

225lbs

WOD: AMRAP in 5 Minutes
30 Double Unders
10 Weighted Step Ups

4 rounds, 35lbs KBs in each hand

Hang power snatch

Every minute on the minute for 7 minutes
2 hang power snatch, 105lbs

Strict muscle ups- hit a triple (PR)
Kipping muscle ups- hit 4 in a row; I haven't done that in a long time

Later on...
3 sets of 17 strict pull ups. Lots of rest between sets.

Pull-ups/Push ups/Squats

WOD: “Tag Team Cindy”
Partner AMRAP in 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats

30 rounds, I did 18

Jackie

For time:
1000m row
50 thrusters, 45lbs barbell
30 pull-ups

6:49 (PR)

Back Squat + Agility Drill

Buy In: High Bar Back Squat
5 x 5
Add 5 to 10 pounds to the weight used for the last 5 x 5 on 11/26/12.

220lbs
4-5-3-5-5

Cash Out: Run the “Guantlet” 5 times
Did 4

Bench Press

Fucking disaster. 1-4 rep PR at 160lbs

Back squat + Deadlift/Sit-up/Double under

Buy In: 5 Rep Max High Bar Back Squat

225lbs

WOD: AMRAP in 7 Minutes
5 Deadlifts 275/185
15 Sit Ups
30 Double Unders [Mod 90 Single Unders]

5 rounds

KB complex

“Kettlebell Complex”
10 Minute AMRAP
3 Kettlebell Deadlefts
3 KB Cleans
3 KB Jerks
3 KB Snatches

Complete the cycle with one side, then the other to complete a round. Continue for as many rounds as possible in 10 minutes. At every rest, complete 20 double

9 rounds plus a bit, 35lbs KB
Finished out the round I started

Turkish get-ups, 35lbs KB
Bottom up get-up, 18lbs KB

3 sets handstand push-ups - max possible then max kipping
15 back to hip extensions after each set

Some muscle ups, one strict, couple kipping doubles

Run/Thruster/Pullup

5 Rounds for Time
Run 200m
5 Thrusters 115/75
5 Chest to Bar Pull Ups

8:21

Row

7 sets- 30s on, 30s rest
Meters:
154
150
148
145
144
144
141

Damper 4

Back squat + Power clean

Part 1: High Bar Back Squat
5 x 5
Same weight across; 5 to 10# heavier than last Monday.

215lbs

Part 2: Establish 1RM Power Clean

175
:(

Did some muscle ups

Pull ups

Me:
35lbs DB pullups (strict), 3 sets as many as possible
4-5-3+1(reset DB, it fell out and made a loud noise hitting the floor on the 5th rep)
Then
3x10 strict, unweighted

Heather:
As many strict as possible, then pink band to get to 5, 3 sets
0/5-1/4-0/5

Back squat + Row

High Bar Back Squat
Establish 5 Rep Max Effort

215lbs

Row
1000 meters for time

3:34.8 (PR?)
Damper 4

Bench press

5x5 bench press
155lbs (1-5 rep PR)

Back squat + Box jump

High Bar Back Squat
5 x 5
10 push ups after each set

210

Box Jumps
Max effort in 90 seconds
Rest 90 seconds
Total achieved in max effort for time

31/1:25

Bench Press

5x5 bench press
150lbs

After each set 3 30" box jumps- first with 2s pause in quarter squat.

Front squat + Barbell complex

Buy In: Front Squat
3 – 3 – 3

200 straight across

WOD: Barbell Complex 95/65
AMRAP in 9 Minutes
3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Push Press/Push Jerk
3 Back Squat

11 rounds

Run/KB swing/Pull up/Clean and jerk

“OCCF Strength Baseline”

Three Rounds for Time
Run 400m
15 Kettlebell Swings 1.5/1 pood
10 Pull Ups
5 Ground to Overhead 135/95

10:36

Row

10 minutes easy row. Light stretching. Some back to hip extensions (after 5 minutes and at the end of the row).

Back squat

High Bar Back Squat
Warm up: 5 @ 40% of 1RM; 5 @ 50% of 1RM; 3 @ 60% of 1RM
Then Establish new 1 Rep Max High Bar Back Squat

Back Off Sets
70% of New 1RM for 3 reps
Add 10# for 3 reps
Add 10# for 3 reps
Add 10# for 3 reps
Continue until failure

Take 70% of failed attempt and perform 2 sets of 5 reps.

240
Accidentally jumped from 240 to 260, almost got it. Then failed 255, 250 and 245 I think. Awesome.

3 at 170
3 at 180
3 at 190
3 at 200
3 at 210
3 at 220
Fail at 230

Was doing sets of 20 push ups between these sets of triples, for the first few sets at least.

2x5 at 160

Snatches

Worked on snatches. Failed a lot.

Did some muscle ups and back/hip extensions and handstand pushups

Bench Press

5x5 bench press
145lbs

after each set:
3 box jumps, 30"
For the second jump, pause for 2s in a quarter squat

Pistols + Power Clean/Box Jump/Wall Ball

Buy In: Pistols
10 minutes to achieve a max effort weighted one legged squat
or 10 minutes of pistol skill work

25lbs overlead, both legs
53lbs KB right, 35lbs KB left

WOD: 4 Rounds for Time
5 Power Cleans 135/95
7 Box Jumps 30/24
9 Wall Ball Shots 20/16

4:51

Strict muscle up double

Double Under/Run

Round 1:
25 Double Unders
Run 200m
50 Double Unders
Run 400m

REST 1 min

Round 2:
Run 400m
50 Double Unders
Run 200m
25 Double Unders

REST 2 mins

Round 3:
75 Double Unders
Run 600m

REST 3 minutes

Round 4:
Run 800m
100 Double Unders

With a continuously running clock, perform and exercises and prescribed rest times. Concentrate on speed and recovery.

20:26

Clean + Run/Hang clean/Burpee/Sit-up

Buy In: Clean
3 x 3

165-170-170

WOD: Three rounds of the following combination

Run 200m then
AMRAP in Three Minutes
7 Hang Cleans 115/75
7 Burpees
7 Sit Ups

49-44-46, 12:10 = -57

Double under + Run/Pull up/Ring dip/Push up

Buy In: Max Effort Double Unders in 90 Seconds

144

WOD: 5 Rounds for Time
Run 200m
10 Pull Ups
10 Ring Dips
10 Push Ups

16:20, no kipping

Cash Out: Perform the Number of Double Unders Completed in the Buy In, For Time

1:32

Crossfit Vitality No Excuses Challenge

Workout 1:
12 minutes-
Row 1000m for time
With the remaining time:
AMRAP
8 KB swings (Russian- just need to get the KB above the level of the top of your head)
8 Hand release push ups
8 Sumo deadlift high pull (KB, to collar bone)
8 ab mat situps (hands touch above head and in front of feet)

Row: 3:46 - 29th of 47
Probably should have been faster.
AMRAP: 7 rounds, 0 reps
5th of 47

Floater "workout":
shuttle run (400-600m?)
2:12, 3rd of 47

Workout 2:
14 minutes-
3RM front squat
With the remaining time:
2 over the box burpee box jumps
1 slam ball (30lbs)

Do an additional slam ball each round.

Squat: 195lbs
AMRAP: 19 rounds even (though I'm not sure my last rep should have been counted)
6th of 47

Overall: 8th of 47

Font Squat + Overhead Squat/Run

Buy In: Front Squat – Deload
5 @ 40% of 1RM
5 @ 50% of 1RM
3 @ 60% of 1RM

Who cares?

WOD: AMRAP in 9 Minutes
8 Overhead Squats 75/55
Run 200m

5 rounds + 3 squats maybe?

Plank/Hand stand + Push up/Sit-up/KB swing/Pull up

Static Holds: 60 seconds; 30 seconds
Plank Hold
Side Plank Hold – Right
Side Plank Hold – Left
Hand Stand

Yup.

Tabata each, 1 min between
Push Ups
Sit Ups
Kettlebell Swings
Pull Ups

7-14-12(Russian)-7

Front squat + Box jump/C&J/Mountain climber

Buy In: Front Squat
5 – 5 – 5 – 5 – 5 (5×5)
These should be heavy across the board; use the same weight if possible

185lbs straight across

WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps 30/24
Clean and Jerk 115/75
Mountain Climbers

14:22
Rough. Felt really gassed. Clean and jerk really takes it out of me, especially at 115.

Double Workout (bunch of stuff)

Workout 1:
12? minutes
Run 1200m
Then AMRAP
8 KB snatch (35lbs)
8 burpee
8 deadlift (135lbs)
8 toes to bar

5 rounds + 7 burpee

Workout 2:
10 minute AMRAP
2 over-the-box box jump
2 hand release push ups
1 slam ball, 30lbs

Do one more slam ball every round
15 + 5 slam ball

Press

7x3 press
105

Between each set do 2 30" box jumps. For the first pause in a quarter squat for 2s then jump as hard as you can onto the box. For the second perform a normal box jump, focusing on explosiveness.

A little power clean skill work with an empty bar. Some strict chin-ups.

Power Cleans + Power clean/Double under

Buy In: Power Clean
20 Minutes of Skill Work

Worked up to 175, couldn't git 185. Needs work.

WOD: 5 Rounds for Time
5 Power Cleans 115/75
50 Double Unders

5:05
Double unders were terrible. Oh well.

Front Squat + Box Jump/KB Swing/Run

Buy In: Front Squat
2 – 2 – 2 – 2 – 2 (5×2)
Heavy sets across the board, not work up sets.

200lbs

WOD: 21 – 15 – 9
Box Jumps 24/20
Kettlebell Swings 1.5/1 pood
Run 400m

8:23

High bar back squat + Barbell Complex

Buy In: High Bar Back Squat
2 – 2 – 2 – 2 – 2 (5×2)
These should be heavy across the board, not work up sets.

225lbs

WOD: Barbell Complex 95/65
AMRAP in 10 Minutes
3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Push Press/Push Jerk
3 Overhead Squat
Scale the weight as necessary to complete each round unbroken. Resting only between completed rounds.

9 rounds + 2 hang power cleans

Power Cleans + Front squat bottom hold/Row

Some power clean skill work, did some 3 power cleans + 1 jerk. Went to 155 and called it good enough.

Partner workout:
For time:
One partner holds 135/95lbs in bottom of front squat, other rows. Row total of 1500m.

8:52

Front squat + Burpees

Buy In: Front Squat
5 – 5 – 5

185 straight across

WOD: “Death by Burpee”
1st Minute – 1 Burpee
2nd Minute – 2 Burpees
3rd Minute – 3 Burpees
4th Minute – 4 Burpees
Continue until…
Record the last completed minute.

20
This hurt.

Back Squat + Clean and Jerk/Box Jump/Run

Buy In: High Bar Back Squat
3 – 3 – 3 – 3 – 3

205-215-220-220-220

WOD: AMRAP in 9 Minutes
5 Ground to Overhead 135/95 (clean and jerk)
7 Box Jumps 24/20
Run 200m

4 rounds + 75m run

Bench Press

5x5 bench press
150lbs (1-5 rep PR)
Failed the last rep of the workout. Sad.

Front squat + Row

Work to 1rm front squat: 210x1
Sets of 3 at 70% of 1rm, add 10lbs and do sets if 3 until failure
150x3
160x3
170x3
180x3
190x3
200x1

2x5 at 70% of failure, pause at bottom and drive out of the bottom as fast as possible
140x5

4x500m row, 1:1 rest
1:47
1:54
1:55
1:56

Row

8x300m row, 1:00 rest between
1:00
1:04
1:06
1:06
1:08
1:08
1:08
1:08

Push press/Chin up

Buy In: Split Jerk
15 minutes to work on technique

WOD: For Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Push Press 95/65
Chin Ups

8:03

Shoulder touches/Power clean/Double under

Four Rounds for Time
10 Hand Stand Shoulder Touches (heels on wall)
15 Power Cleans 95/64
30 Double Unders

16:22

Front Squat + KB Deadlift/KB C+J/KB Snatch/Jumping Lunge

Buy In: Front Squat
2 – 2 – 2 – 2 – 2

195lbs. Failed on set 4 (did 1) but did an extra to get all 5.

WOD: AMRAP in 10 Minutes (KB work is all one hand then the other before the lunges)
5 Kettlebell Deadlifts
5 Kettlebell Clean and Jerks
5 Kettlebell Snatches
30 jumping lunges (total)

3 rounds + KB work

Double Under/Power Snatch

AMRAP 10 mins:
30 double unders
15 power snatch - 75lbs

4 rounds + 14 power snatch
Got 5 rounds on March 23, 2011 in the Open.

Got to workout with D Lo at Crossfit Shadyside today since I'm in Pittsburgh. This was sort of a fitting workout for us to do. I didn't have my jump rope today so I screwed up on my double unders quite a bit, but that's okay. I also didn't do any clean and jerks this time, which probably hurt my score but was more in the spirit of the workout.

Snatch Balance + Power Snatch/Burpee

Buy In: Snatch Balance
1 – 1 – 1 – 1 – 1 – 1 – 1

Hit 95 for a double or triple, then a couple of times. Failed 105 a few times. I've never done these before. They're hard.

WOD: For Time
14 – 12 – 10 – 8 – 6 – 4 – 2
Power Snatch
2 – 4 – 6 – 8 – 10 – 12 – 14
Burpees

8:42 I think, maybe 8:45.

Bench Press

5x5 bench press
145lbs

Chipper

WOD: “Oak City 30″
30 Burpees
30 Box Jumps 24/20
30 Double Unders
30 Kettlebell Snatches 35/25
30 Toes to Bar
30 Overhead Lunges 25/15

6:13

Cash Out: 10 Minutes of Mobility

Back Squat + Run/Cluster/Chin up

Buy In: Back Squat
3 – 3 – 3 – 3 – 3

225(2)-240-240-240(1)-240(2)
I think this was a neurological issue, need to back squat more often to move this kind of weight.

WOD: 3 Rounds for Time
Run 400m
9 Clusters 115/75 (clean thruster)
9 Chin Ups

12:16

Deadlift/Box Jump/Run

Three Rounds for Time
8 Deadlifts @ 75% of 1RM
12 Box Jumps 24/20
Run 400m

Don't know. Forgot to post this.

Bench Press

5x5 bench press
140lbs

Handstands + Pull-up-toe-to-bar/Push up/Squat jump

Buy In: 10 Minutes of Hand Stand Work

Did it. 10 unbroken HSPU, some kipping, some attempt at 1 hand an lifting my hands. Did a couple poor free standing handstands.

WOD: AMRAP in 10 Minutes
3 Chest to Bar Pull Ups to Toes to Bar
6 Push Ups
9 Squat Jumps (with knee tuck)

The chest to bar pull ups to toes to bar is a combo move of one chest to bar pull up immediately followed by one toes to bar.

12 rounds + 1 chest to bar/toe to bar

Front squat + Power clean/Box jump/Double under

Buy In: Front Squat
3 – 3 – 3 – 3 – 3

190 straight across

WOD AMRAP in 7 Minutes
5 Power Cleans 135/95
7 Box Jumps 24/20
25 Double Unders

5 rounds + 5 box jumps

Bench Press

Heather got me a bench for our anniversary!

5x5 bench press
135lbs
I feel like a real man- benching 135 ;-). Haven't benched since.. April 29, 2011 when I did "Linda" with Rob.

Row + Double under/Backwards run/Jump lunge/Run

Buy In: Row 500m

1:42.2

WOD: 4 Rounds for Time
50 Double Unders
Run 200m Backwards
40 Jump Lunges
Run 200m Forwards

18:20something?

Clean + Ground to Overhead

Buy In: 15 Minutes to 1RM Clean

175, PR for the squat clean
Got under 195 perfectly. Probably the best catch of a heavy clean I've ever done. Couldn't stand up with it. Got under 185 (overall PR- I've power cleaned that before), but couldn't stand up with it either.

WOD: “G2O 4050″
Move 4050/2850# from ground to overhead
At the top of each minute perform 3 burpees

65lbs, 4:26
Did beginning with power snatches, switched to clean and jerk (really clean and push press).

Row

7 rounds of 300m row, 1 min rest
1:00.5
1:04.6
1:04.3
1:06.0
1:06.5
1:06.6
1:05.6

Pull up/Push up/Squat/Run

WOD: 5 Rounds for Time
5 Pull Ups
10 Push Ups
15 Squats
Run 200m

7:45

Buy Out: 10 Minutes of Mobility
Woo

Back squat + BB complex

Buy In: 15 minutes to 1RM Back Squat

255

WOD: Barbell Complex AMRAP in 11 Minutes
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Press/Push Jerks
3 Back Squats

12 rounds + 1 HPC, 95lbs

Deadlift + Deadlift/Run

Buy In: Deadlift
3 – 3 – 3

330-335-335
90% of 370 (current 1RM) is 333

WOD: AMRAP in 8 minutes
5 Deadlifts 275/185
Run 200m

5 rounds even
This is one of the worst designed workouts for the general population I've ever done.

Chin up/Sit up/Ring dip/Squat/Push up

Buy In: 10 minutes of ring work/mobility

WOD: Tabata All That Crap
Chin Ups
Sit Ups
Ring Dips
Squats
Push Ups

3/13/3/21/6 = 46

Recovery Row

10 mins easy, some stretching

KB swing/Power clean/Box jump

“WITTMAN”
7 Rounds for Time:
15 Kettlebell Swings (1.5/1 pood)
15 Power Cleans (95/65lb)
15 Box Jumps (24/20″)

23:06
Hero for 9/11. I felt really defeated before this one even started. It's a long road.

Front squat + Wall ball/Run/Toe to bar/Push up

Buy In: Front Squat
3 – 3 – 3

175-185-195

WOD: 4 Rounds for Time
10 Wall Ball Shots 20/16
Run 200m
10 Toes to Bar
Run 200m
10 Push Ups

12:48

Walking Lunge/Situp/Burpee

21-15-9
Walking lunge (each leg)
Situp (no ab mat, unanchored)
Burpee

4:45
Last time: 4:56 on Aug. 24, 2010

Did some forward rolls, cart wheels, handtstands, handstand holds against wall.

Snatch + Clean and Jerk

Hit 130lbs on my snatch
PR for the full snatch and no press out, also, balanced bar this time

Hit 170lbs on my clean and jerk
Ties jerk PR, PR for the full clean and clean and jerk)

Row

5 rounds: 500m row, 2:00 rest
1:50
1:50
1:52
1:54
1:55

Press/Push Press/Push Jerk + Ring Dip/K2E/Jump Lunge

Strength
Some limited amount of time:
5RM Press
3RM Push Press
1RM Push Jerk

100-135-155

WOD
4 Rounds for Time
10 Ring Dips
15 Knees to Elbow
20 Jump Lunges (Each Leg or 40 Total)

8:12
I don't think I did 5 rounds. Pretty sure.

Box Jump + Deadlift/Box Jump/Double Under

Buy In
9 minutes to max height box jump

42"

WOD
4 Rounds for Time
7 Deadlifts 225/155
15 Box Jumps 24/20
45 Double Unders

6:10

Run/Sit up/KB swing/Mountain climber/up down

Partner 8 X 400m Relay
Each partner runs four alternating 400m runs while the other partner completes an AMRAP of the following exercises for each round:
Round 1. Sit Ups
Round 2. Kettlebell Swings 1.5/1.0 pood
Round 3. Mountain Climbers
Round 4. Plank Up Downs

14:something
411 reps
6:37 or something

Back Squat + Clean/Chin up/Run + Burpees

Buy In:
15 Minutes to 3RM Back Squat

WOD
11 Minute AMRAP
5 Cleans 135/95
7 Chin Ups
Run 200m

Buy Out:
"CasMillBarn" Burpee Buy Out

---

Buy In:
240

WOD
4 rounds + 6 chin ups

Buy Out:
22 burpees, 43 seconds

Press

5x3 shoulder press
110-110-110(2)-105-105(2)

Clean and Jerk

Training for “Grace”

Part 1: 5 Minute AMRAP
Clean and Jerk 135/95

Rest 7 Minutes

Part 2: For Time
Clean and Jerk 135/95
Perform the Number of repetitions completed in Part 1.

22/5:19
A few months ago I probably wouldn't have even considered doing this at 135, so that's not too bad. If I keep getting stronger maybe I'll break 5 minutes on Grace someday ;-).

Helen

3 rounds for time
Run 400
21 kb swings, 1.5 pood
12 pull ups

9:25, last time was 8:52 sometime in May.

Rack Jerk + Double under/Front squat

15 minutes to establish a 1rm rack (behind the neck) jerk

165lbs (PR but this is also the first time I've tested this)

100 double unders
5 front squats, 135lbs
75
10
50
15
25
20

7:45

Snatch Pull + Pull up/Push up/Squat jump

Buy In: Snatch Pulls
3 – 3 – 3

165lbs, maybe I should try a narrower grip, I can't hold onto the bar. I might also get straps, I'm not sure yet.

WOD
For total working time:
5 Dead Hang Pull Ups
5 EROM Push Ups
5 Squat Jumps
7 Rounds
Rest 2 Min
5 Rounds
Rest 1 min
3 Rounds

11:17

Pull Ups

5 sets of 15 strict pullups while unpacking stuff

Run (time trials)

100m: 0:13.5
200m: 0:29
400m: 1:19 (slow)
1 mile: 6:42

Overhead squat + Run/Front squat

12 minutes to establish 1rm overhead squat

140 (PR)
Probably could have done at least 145 but I'll take it- PR by 20lbs

3 rounds for time
Run 400m
15 front squats, 135lbs

8:33

Cash out
75 ab mat sit-ups
Did these

Run/Push up

AMRAP 20 minutes
Run 400
Max effort push ups

Score is total pushups

141

Deadlift + Burpee/Push Press/Double Under

Buy In: Wendler Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

145-180-220

WOD
21 – 18 – 15 – 12 – 9
Bar Facing Burpees
Push Press 95/65
Double Unders

11:55

Press + Power Clean/Double Under/Run

Buy In: Wendler Press
5 @ 40%
5 @ 50%
5 @ 60%

50-65-75

WOD
5 Rounds for Time
5 Power Cleans 155/105
50 Double Unders/Run 400m
Double under rounds 1,3,5; Run rounds 2,4

8:28

Baseline WOD
For time:
Row 500m
40 squats
30 situps
20 pushups
10 pullups

3:46

Muscle-ups + KB Complex

Buy in
12 Minutes of Goat Training

WOD: Kettlebell Complex
AMRAP in 10 Minutes
3 One Leg Deadlift Right
3 Hang Power Clean Right
3 Push Press Right
3 Front Squat Right
3 Snatch Right
Repeat for Left Side

Cash out
Super Couch Stretch 2 Min Each Side

---

Buy in
Muscle-ups, about every minute on the minute or so. Tried to link them together without much, if any, success. Some butterfly pullups at the end.

WOD: Kettlebell Complex
5 rounds, 1.5 pood

Cash out
Yup

Back squat + Front squat + Front squat/Pull up/Run

Umm... squats
Wender 5-3-1 deload back squat
105
135
160

Strength
15 minutes to establish 1rm front squat
205 (PR)

WOD
10 minute AMRAP
5 front squat, 135lbs
10 strict pull ups
Run 200m

4 rounds + 150m run

Handstand Push up/Sit up

4 rounds for time
10 handstand push ups
50 sit ups

14:10
Did the HSPUs on a 6" wide post and sit ups with a pair of shorts and a shirt folded under my lower back. First round was sub 2:00 and first two rounds of HSPU were unbroken. After that they got hard and slow.

Back squat + Pistol/Pull up/Box Jump

Buy In
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

1+ was 1 at 250

WOD
AMRAP in Nine Minutes
6 Pistols
7 Dead Hang Pull Ups
8 Box Jumps 30/24

7 rounds + 6 pull ups

Burpee/Box jump/Pull up/Toe to bar/Ring dip/Push up

Death by Hopper
Burpees
Box Jumps
Pull Ups
Toes to Bar
Ring Dips
Push Ups

On the first minute perform one rep of the exercise pulled from the hopper. On the second minute perform two reps of the exercise pulled from the hopper. On the third minute perform three reps of the exercise pulled from the hopper. Continue adding reps each minute until the reps can not be completed in the minute.

23 minutes completed, 24 pull ups after 23 pull ups was not going to happen.

We never did any toes to bar.

Deadlift + Press + Deadlift/Pullup/Lateral hop

Buy In
Wendler 5/3/1: Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%

Wendler 5/3/1: Press
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
3 Rounds for Time:
5 Deadlifts 275/185
10 Pull Ups
20 Lateral Hops

---

Buy In (A/B)
Deadlift:
255x3
290x3
325x3
Stood up with the 4th and lost grip.

Press:
85x3
95x3
110x4

WOD
2:08

Back squat + Kb complex

Buy In
Wendler 5/3/1: Squat
3 @ 70%
3 @ 80%
3+ @ 90%

185, 210, 235x8

WOD: “Kettle-Nastic Complex”
AMRAP in 12 Minutes
3 One-legged Deadlifts Right 1.5/1.0 pood
3 Kettlebell Snatches Right
3 One-legged Deadlifts Left
3 Kettlebell Snatches Left
3 Chin Ups
3 Toes to Bar
3 Push Ups

11 rounds

Pistols + Double Unders

12 minutes skill work
Worked on overhead pistols
Hit 25lbs, didn't have much time

Flight simulator
5-10-15...45-50-45...15-10-5
Unbroken double unders

7:17
PR

Floor press + Row + Weighted Pullups

Morning
5x5 floor press
130lbs

Afternoon
90s on/90s off row
6 rounds, each for meters, don't keep wheel spinning between

417, 415, 409, 405, 404, 405

7x3 weighted pull-ups (strict)
45lbs

Push Press + Muscle Ups and stuff

3x7 Push Press
125lbs

Went to the tennis courts and hit some serves.

Went the a field and threw some frisbees.

1 muscle-up every 30s as long as you are able.
Made it through 8 reps (4 minutes). Then I started thinking too much. Need to practice more.

Did a few more, failed a few. Did some skin the cats.

Rest Day

Deadlift + BB Complex

Buy In
Wendler 5/3/1: Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 235
5 at 270
3 + 1 at 310
Dropped the bar. Had nothing.

WOD
9 Minute AMRAP:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

75lbs, 7 rounds + 5 hang power cleans. Garbage.

Rest Day

Press + Backsquat + Run/Sit up/Wall ball/Squat jump

Buy In (A/B)
Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%

Wendler 5/3/1: Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

WOD
3 Rounds for Time
Run 400m
30 Sit Ups
20 Wall Ball Shots 20/16
10 Med Ball Squat Jumps 20/16
Rest 1 Minute

---

Buy In
Press: 80x5, 90x5, 100x6
Clean and press. Oh yeah.

Backsquat: 170x5, 200x5, 225x8
Did 225x9 last month on the 5+. This might have been 7 reps but I think it was 8.

WOD
14:31
This really sucked. I thought I was going to vomit in the third round.

Rest Days

In the Smokies Friday to Monday.

Deadlift + Power clean/Box jump/Ring Dip/Run

Buy In
Wendler 5/3/1: Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

Something. Last set was 225.

WOD
12 Min AMRAP
3 Power Cleans 155/105
5 Box Jumps 30/24
7 Ring Dips
Run 200m

6 rounds even. First time I've done a workout with 155lbs power cleans I think.

Press + Push Press/Burpee/Pull-up

Buy In
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%

50, 60, 75

WOD
7 Rounds for Time
7 Push Press (135/95)
7 Bupees
7 Chest to Bar Pull Ups

Scaled to 105, should have gone heavier but my shoulders hurt.
8:31, unbroken.

Rest Day

Muscle ups + Box jump/Weighted Pushup

Buy In
10 minutes of Goat Training

Muscle up practice

WOD
8 minute AMRAP*
2-4-6-8-10-12-14…etc.
Box Jumps (30/24″)
Weighted Push Ups (25/15lb)

Put in scores and go outside for 800m run, for time.

Completed round of 14, did 11 box jumps
2:37

Back squat + Chipper

Buy In
Wendler 5/3/1: Back Squat
5 @ 40%
5 @ 50%
5 @ 60%

5 at 105
5 at 135
5 at 165

Coach Paige’s Birthday WOD
Complete for Time
Run 400m
35 Thrusters 95/65
35 Burpees
35 Kettlebell Swings 1.5/1 pood
35 Mountain Climbers
35 V-Ups
35 Double Unders
35 Box Jumps 24/20
Run 400m

16:53

L Pull-up/Ab Wheel + Row

Strength
5 rounds, rest as needed
A. 7 L pull-ups
B. 10 ab wheels

Work Capacity
Row 20s, 40s off (can keep wheel spinning), 15 rounds
Meters:
94
97
100
97
98
98
97
97
97
99
98
98
97
99
97

Rest Day

Deadlift + Power Clean + Run + Gymnastics Stuff

Buy In
Wendler 5/3/1: Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
12 min to achieve 1RM Power Clean
Rest
Run 400m for time
Score = pounds – seconds

---

Buy In
5 at 220
3 at 310
2 at 345, stood up with the third but lost grip before I locked it out.

WOD
Power clean - 185, ties PR. Pulled 190 plenty high enough, just couldn't get under it.

Run - 60s. Should have run the first half faster.

Gymnastics Stuff
Crossfit Gymnastics Total:
Max strict muscle ups - 1
Max L-sit - 27s
Max handstand pushups - 11

Seems like a poorly designed total since muscle-ups are worth so much less than the other two. Kinda fun though.

Press + Run/HSPU/Toe to Bar/Med ball clean

Buy In
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
AMRAP in 10 minutes
Run 200m
5 Handstand Push Ups
10 Toes to Bar
15 Med Ball Cleans 20/16

---

Buy In
5 at 90
3 at 100
1 at 115 (tied PR)

WOD
AMRAP in 10 minutes
5 Handstand Push Ups
10 Toes to Bar
15 Med Ball Cleans 20/16
Run 200m

4 rounds + ~100m run

Rest Day

Pistols + Wall sit/Plank/Side plank/Handstand

Buy In
Pistol Clinic

Worked on my overhead pistols- PR 25lbs.

WOD
3 Rounds of Static Holds 90/60/30 seconds
Wall Sit
Plank
Side Plank Right
Side Plank Left
Handstand

Couldn't make it through the handstands. Broke up the 90s and almost face-planted on the 60s but I made it though around 45-50s.

Back Squat + Run/Wall ball/Box Jump

Buy In
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
3 Rounds for Time
Run 400m
20 Wall Ball Shots 20/16
10 Box Jumps 24/20

---

Buy In
5 at 200
3 at 225
2 at 250

Heavy.

WOD
10:05
I suck at wall ball.

I did some muscle ups after- kipping. A couple doubles and a failed triple.

Rest Day

Rest Day

Rest Days

Busy.

Muscle ups + Run

Buy In
10 minutes of Goat Training
What is Goat Training? See this post for answers. What’s the name of your goat?

WOD
“Death By 10 Meters”
Min. 1 – One 10m sprint
Min. 2 – Two 10m sprints
Min. 3 – Three 10m sprints
Min. 4 – Four 10m sprints…
…and so on until you cannot complete the number of sprints in under a minute.

Cash Out
Mobility – Hips/Piriformis
1 minute each side:
Pigeon Prep Pose
Super Couch Stretch
Piriformis Stretch

---

Buy In
Bunch of muscle up singles (kipping). Failed one double. Tried to use the less extreme false grip that I prefer.

WOD
21 rounds

Cash Out
Did some of this.

Just for fun
Work to a 1RM strict weighted chin-up. 82.5lbs (PR)

Press + Deadlift + Toes to bar/Burpee box jumps/Run

Buy In
Wendler 5/3/1: Deadlift and Press
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
4 Rounds for Time:
15 Toes-to-Bar
10 Burpee Box Jumps (24/20″)
Run 400 meters

Cash Out
8 minutes of mobility: foam roll, lacrosse ball, PNF stretching

---

Buy In
Press:
3 at 85
3 at 95
3 at 110

Deadlift:
3 at 255
3 at 290
4 at 325

I stood up with the fifth but didn't finish the rep before the bar started coming out of my hands.

WOD
Did this, it took some amount of time... 14 or 15 something, probably.

Cash Out
Did some PNF stretching. 2 minutes of PNFing the hamstring is brutal.

Rest Day

Rest Day

Run/Push up/Squat

WOD
Run 400 meters
50 Push-Ups
10 Squats
Run 400 meters
40 Push-Ups
20 Squats
Run 400 meters
30 Push-Ups
30 Squats
Run 400 meters
20 Push-Ups
40 Squats
Run 400 meters
10 Push-Ups
50 Squats

19:52?

Back squat + Deadlift/Snatch pull/Hang power snatch/Overhead squat

Buy In
Wendler 5/3/1: Squat
3 @ 70%
3 @ 80%
3+ @ 90%

185x3
210x3
235x7

WOD
5 Rounds*
Rest 90 seconds
3 Rounds
Rest 60 seconds
2 Rounds
Rest 30 seconds
1 Round

1 round equals the following:
5 Snatch Grip Deadlifts (95/65lb)
3 Snatch Pulls
2 Hang Power Snatches
1 Overhead Squat

13:40, 85lbs
Shitty.

Row

2k row for time
7:41.5

This hurt.

Floor Press

Floor press
5x5 straight across

125lbs

Deadlift + Press + BB Complex/Run

Buy In
Wendler 5/3/1: Deadlift and Press
5 @ 65%
5 @ 75%
5+ @ 85%

WOD
“Diesel Run”
15 min AMRAP:
3 Diesels* (135/95lb)
Run 200m

*1 Diesel contains the following:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Front Lunge Right
1 Front Lunge Left

Cash Out
Mobility

---

Buy In
Press: 5x80, 5x90, 5x100
Dead: 5x235, 5x270, 7x310

WOD
7 rounds even, scaled to 115lbs

Cash Out
Stretched my butt a little. I don't think I really recovered from Monday + Tuesday this week.

Pushup/Pullup/Situp/Box Jump/Muscle up

Deck of cards
Pushups
Situps
Pull-ups
Box jumps (24")

Aces are 1, numbers are their number, Jacks are 11, queens 12, kings 13. Jokers are 1 muscle up.

Did all but part of one set of pull-ups strict. Hit the first muscle up and failed the second one three times. Not fun.

Technically we had a time as a class but it doesn't really matter. Jut did the work.

Rest Day

Run/KB Swing/Renegade Row/Situp/Jumping Lunge

3 Rounds:
Kettlebell Swings (1.5/1 pood)
Renegade Rows
Sit-Ups
Jump Lunges
Sprint 10 meters
1 minute rest

*This WOD will be run “Fight Gone Bad” style: athlete completes as many reps as possible of each exercise in one minute before moving onto the next station. There is a 1 minute rest between each round. Final score is the total number of reps completed in each of the 3 rounds.

387 reps

Backsquat + Pullup/Front squat/Box jump

Buy In
Wendler 5/3/1: Squat
5 @ 60%
5 @ 70%
5+ @ 80%

5 at 170lbs
5 at 200lbs
9 at 225lbs

WOD
10 min AMRAP:
5 Deadhang Pull-Ups
7 Front Squats (135/95lbs)
9 Box Jumps (24/20″)

7 rounds + 2 pullups

Press + KB Swing/Push up

3x5 press
Me: 100lbs
Heather: 50 (first time pressing)

5 rounds for time
15 kb swing
15 pushups

Me: 5:55 (1.5 pood)
Heather: 5:31 (1 pood, scaled some pushups to less ROM)

Rest Day

Rest Day

Cleans + Ring Dips/Pull-ups/Double Unders

Buy In
3×3 Cleans

165lbs, felt pretty good. Really focusing on tempo control off the floor.

WOD
10-9-8-7-6-5-4-3-2-1
Ring Dips
Pull-Ups
30 Double Unders (between each round)

9:11, kipped both pull-ups and dips. Struggled with double unders, which was weird.

Press + Bear Complex

Buy In
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%

WOD
10 min AMRAP:
1 Power Clean (135/95lb)
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk (from behind the neck)

Round is complete when bar reaches the front rack position after the last push press/jerk.

5 burpee penalty to be performed immediately if the bar touches the ground at all during the AMRAP. One exception: the bar may touch the ground in between rounds, but momentum must not stop on the bar — touch & go. If you’re going to rest, do so with the bar in the rack position, behind the neck, etc., not on the floor.

Lifted some crap.

12 rounds at 115lbs. One behind the neck push press from 13th round, failed it twice.

Double Under/Sledge/Push up/KB Swing

4 Rounds for Time:
50 Double Unders
20 Sledgehammers
20 Push-Ups
20 Kettlebell Swings (53/35lb)

12:58
This was harder than I thought it was going to be.

Weighed Ring Dip + Hang Squat Snatch

5x5 weighted ring dip, 3 hang squat snatch with a pause in the bottom (light, work on getting under fast) after each set

Ring dips at 35lbs, snatches at 75lbs (first set was 65lbs)

Front Squat + Pullup

5x3 front squat, 10 strict pullups after each set

Did the front squats at 180lbs, pullups unbroken

Press + Thruster/Pullup + Ring Dip

Buy In
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
10-8-6-4-2
Thrusters (115/75lb)
Chin-Ups

Cash Out
Ring Dips 3×10

---

Buy In
5 @ 90
3 @ 100
1 @ 115

115 ties PR. Bar from the floor.

WOD
5:36

115 is heavy.

Cash Out
Ring Dips 3×10

Each set unbroken strict, tried to keep my feet/legs together and tight.

Run/Broad jump/Row/Lunge/Pushup/Situp

WOD
“Circuit Breaker #9″
Sprint 50 meters
Broad Jumps
Row for Calories
Lunges
Push-Ups
Sit-Ups

With a continuously running clock for 20 minutes, athletes collect as many reps as possible (Sprint 50m = 1 rep) in one minute. After one minute, athletes rotate to the next station. There will be a 1 minute rest every 4 minutes. Your score is the total amount of reps completed throughout the 20 minutes.

440 reps
Started on pushups. Never really felt like any of this was difficult.

Skills
Muscle-ups, one strict, a few kipping. Two in a row kipping which I haven't done in a long time.

Backsquat + Power clean/Front squat/Box jump + Pullups

Buy In
Wendler 5/3/1: Squat
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
10 min AMRAP:
3 Power Cleans (135/95lb)
5 Front Squats
7 Box Jumps (30/24″)

Cash Out
3×10 Dead Hang Pull-Ups

---

Buy In
5 at 200lbs
3 at 215lbs
2 at 250lbs

Started seeing spots after rep 1 but I thought I had another so I went for it.

WOD
7 rounds
Front squats got heavy fast. Opened up the cut on my shin again with the bar. Nothing better than spraying blood down your leg in the first 30s of a workout.

Cash Out
Did all three sets unbroken.

Floor Press + Rowing

Strength
5x5 Floor press (straight across)

120lbs
First time floor pressing, it was kinda fun. I have no idea what my 5 rep full bench is but 120 seemed about right here.

Work Capacity
8x200m row, 30s rest between

40.7, 41.6, 42.4, 43.2, 44.2, 43.7, 44.1, 44.3
Rowing is hard. Did some w/o foot straps in cool down, I think I'm leaning back too far- my feet were popping up.

Rest Day

Press + Deadlift + Power snatch/OHS/BS/PP/FS

Strength
Wendler 5/3/1: Deadlift and Press
3 @ 70%
3 @ 80%
3+ @ 90%

Press:
3 at 85lbs
3 at 95lbs
3 at 110lbs

Deadlift:
3 at 255lbs
3 at 290lbs
3 at 325lbs, got the 4th pretty much all the way up but I lost the bar with my left hand :(.

WOD
9 Minute AMRAP
1 Power Snatch 95/65
2 Overhead Sqaut
3 Back Squat
4 Push Press/Push Jerk
5 Front Squat

7 rounds
Wrists took the brunt of this one, I think that's most of what made it hard. The front squats were harder than I expected, might have been due to the wrist/shoulder pain more than leg but I'm not sure.

Front Squat + Wall ball/Toe to bar/Burpee

Buy In
12 minutes to get a 1RM – Front Squat

200 (PR)
If I had a couple more minutes I probably could have had 205, I got it most of the way up. As far as I can tell my previous PR was 175 on November 9, 2010.

WOD
21–15–9
Wall Ball Shots 20/16
Toes to Bar
Burpees
Run 400M after each round

13:50
Had nothin, especially on the runs. Wall balls suck or at least I suck at them.

Rest Day/Rowing

Was going to take today off but I rowed an easy 10 minutes and stretched, then did-

200m rest 30s...ish
200m rest 60s...ish
3x200m with 30s rest

I was playing with my rower's monitor to do the intervals. I looked it up and now I know!

Rest Day

Backsquat + KB Snatch/Goblet Squat/Run

Strength
Wendler 5/3/1: Squat
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
“The Squatch”
21 – 15 – 9
One-Arm KB Snatch Right 1.5/1.0 pood
One-Arm KB Snatch Left
Goblet Squat
Run 400M each round

---

Strength
3 at 175
3 at 200
9 at 225

WOD
15:06
Tired.

Murph

“Murph”
For time.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

33:50 (PR).
No vest. I did 5/10/15 (Cindy) all the way through.

Rest Day

Easy 2k row, stretching. Some strict pullups while doing laundry (4 sets of 10 or so over the course of a few hours).

Rowing

I bought a rower today- model C, PM2 monitor.

6 x 500m row, 1 min rest between

1:52
1:55
1:57
1:58
1:57
1:58

Did some ab wheels- 20, 15, 10

Deadlift + Press + Power clean/Box jump/Double under

Strength
5-3-1 deadlift and press (working back and forth)
Press: 5@80-5@90-7@100
Deadlift: 5@235-5@270-5@310

WOD
9 min AMRAP
3 power cleans 85% of body weight)
9 box jumps (24" box)
25 double unders

8 rounds at 120lbs, 1 power clean

Rest Day

KB Snatch + Run

Buy In
Skill Work:
Kettlebell Snatch

Did some of these. Hit my wrist pretty hard. Awesome.

WOD
20 minute EMOM (Every Minute on the Minute):
200 meter SPRINT

Did this. Ran the first one kinda easy, then sprinted some- made the workout quite a bit harder.

Backsquat + Chin ups/Front squats/Box Jumps

Buy In
Wendler 5/3/1: Squat
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 165
5 at 190
12 at 215

WOD
10 min AMRAP:
5 Chin-ups
7 Front Squats (135/95lb)
9 Box Jumps (24/20″)

6 rounds. Just ran out of front squats, legs hurt- quads started cramping a bit after the workout.

Overhead squat + Run/OHS/Pushup

Buy In
12 minutes to get a 1RM – Overhead Squat

135lbs - PR
If I had a couple more minutes I could have had 140 (bodyweight)

WOD
Run 400 meters
21 Overhead Squats (95/65lb)
21 Push-ups
Run 400 meters
15 Overhead Squats
15 Push-ups
Run 400 meters
9 Overhead Squats
9 Push-ups

10:11 but I'm not sure that's right. Kept losing the bar forward during the last set.

Rest Day

Annie

10 minutes of gymnastics work

Worked on handstand pushups and did some pullups on these ball grip things.

"Annie"
50-40-30-20-10
Double unders
Situps

5:08 (PR)
Unanchored, ab mat makes a huge difference

Thruster + Helen

Buy In
10 minutes to establish 1RM – Thruster

145lbs (PR)

WOD
“Helen”
3 Rounds for Time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups

8:52 (PR)
Had to break up stuff more this time but somehow my time was better. Last time I got 9:07 on December 20, 2011.

Rest Day

Cindy

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

22 rounds
Tore my hand pretty badly around half-way through. Oh well. Discovered that pushups are a lot easier if you go faster. If I had figured that out at the beginning of the workout I might have had a shot at 23, not sure though. All in all pretty good, PR as far as legit scores (mostly shitty pushups before) go.

Cleans + Fran

Buy In
12 minutes to establish 1 rep max on the clean

185lbs (PR)

If I had another minute I might have hit 190+. Tried a different starting position to get my shoulders and weight more forward. Power cleaned the 185 so I think it worked.

WOD
“Fran”
21-15-9
Thrusters (95/65lb)
Pullups

4:36 (PR)
Set of 21 unbroken, 20 consecutive butterfly pullups in the first set, best butterflies have ever felt for me. Vision was blurry for a minute at the end. Something about thrusters and pullups I guess.

Rest Days

Rest Day

Jerk + KB Complex

Buy In
12 minutes to work up to a 1RM – Jerk

Didn't time it but hit 170lbs, PR

WOD
“3 Rep Kettlebell Complex”
10 min AMRAP:
3 single leg deadlift (right arm)
3 hang power snatch (right arm)
3 front squat (right arm)
3 push press (right arm)
3 single leg deadlift (left arm)
3 hang power snatch (left arm)
3 front squat (left arm)
3 push press (left arm)

11 rounds, 40lbs KB

Rest Day

Handstand Pushups + Box Jump/Run + Pullup/GHD

Buy-in, or whatever
5 sets of 5 handstand pushups (strict), rest around 2 minutes between sets

WOD
“700 Club”
Accumulate 700 points by performing the following exercises:
Run 400 meters = 100 points
Run 200 meters = 50 points
10 Kettlebell Swings (1.5/1 pood) = 10 points (must be done in sets of 10)
1 Box Jump (34/30″) = 10 points
1 Box Jump (30/24″) = 5 points
1 Box Jump (24/20″) = 1 point
1 Double Under = 1 point

5:51
2 x 200m run, all the rest (60) 34" box jumps- by far the most efficient way to get points. Should have just done box jumps straight through.

Cash out, or whatever
4 rounds for completion:
5 strict weighted pullups (25lbs), rest 45s
10 GHD situps, rest 45s

Crossfit Total

3 each attempts to establish a 1 rep max back squat then shoulder press then deadlift

Backsquat: 265lbs (10lbs PR)
Press: 115lbs (ties PR)
Deadlift: 370lbs (10lbs PR)

Total: 750 (PR)
Body weight: 140lbs
Total/Body weight: 5.35

Rest Day

Pickup Ultimate

Played some pickup today. It was alright. I can still throw, had a crap drop and a crap clap-catch pseudo layout.

My feet are destroyed.

Also, no stall counts but forcing marks? What the hell is that?

Deadlift + Power Clean/Front Squat/Push Press/Back Squat/Overhead Squat + Double Unders

Strength
Wendler 5/3/1: Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

WOD
5 Rounds with one bar:
5 Power Cleans (135/95lb)
4 Front Squats
3 Push Press/Jerk
2 Back Squats
1 Overhead Squat

2 minute rest between rounds.

Cash Out
150 Double Unders for time

---

Strength
5 at 145lbs
5 at 180lbs
5 at 215lbs

WOD
11:50 with 120lbs
Overhead squat PR in warm up. Failed the last one but picked the bar back up and hit it.

Cash Out
1:25 unbroken

Snatch + Squat/Pushup/Situp/Row/KB swing

12 minutes to establish a 1 rep max snatch
Hit 130 with a press out but not from a knee, power snatch. I thought it was 125 but one of my 10s was actually a 15. That's the side I really had I press out so maybe that's why. Anyway, good PR as far as a pretty legit snatch goes.

WOD - Tabata tabata
Bottom to bottom squat
Pushups
Situps (ab mat)
Row (calories)
Kb swing (1.5 pood)

15/10/15/5/9

Pretty happy with this one. Might have been able to push for 11 pushups but it's hard to say. 15 situps is a solid improvement. 5 calories was kinda dumb, first round I had to get the wheel going so I could only get to 5. Probably could have had 6 or so pretty easily.

Lot of notes today, maybe because I'm posting from my phone.

Rest Day

Press + Run/Sledge/Situp/KB Swing/Pushup/Goblet Squat/Mountain Climbers

Strength
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%

5 at 45lbs
5 at 60lbs
5 at 70lbs

WOD
Run 800 meters
40 Sledgehammers
40 Situps
30 Kettlebell Swings (1.5/1 pood)
30 Pushups
20 Goblet Squats (1.5/1 pood)
20 Mountain Climbers
Run 800 meters

12:41

Back squat + Front squat/Ring Dip/Chin-up

Strength
Wendler 5/3/1: Squat (de-load)
5 @ 40%
5 @ 50%
5 @ 60%

WOD
12 min AMRAP:
5 Front Squats (135/95lb)
7 Ring Dips
9 Chin Ups (strict)

---

Strength
5 at 105
5 at 135
5 at 160

WOD
7 rounds (+ 5 front squats and 5 ring dips)

Power Clean/Box Jump/K2E/Run

12-9-6
Power Cleans (155/115lb)
Box Jumps (30/24″)
Knees-to-Elbows
Run 200 meters

8:05

Back Squat/Front Squat/Overhead Squat/Shoulder to Overhead

2012 CrossFit Games Regionals – Individual WOD #4…Version 2.0
30 Back Squats (95/65lb)
20 Pullups
15 Shoulder to Overhead (95/65lb)
30 Front Squats (75/55lb)
20 Pullups
15 Shoulder to Overhead (75/55lb)
30 Overhead Squats (65/45lb)
20 Pullups
15 Shoulder to Overhead (65/45lb)

10:04
Backyard today- rockin' the iron plates. Felt like this took forever. Not that happy with this effort.

Rest Day

Press + Power Clean/Font Squat/Push Press/Back Squat/Behind the Neck Press

Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
7 Rounds for Time:
3 Power Cleans (95/65lb)
3 Front Squats
3 Push Presses
3 Back Squats
3 Behind the Neck Push Presses

*5 burpee penalty for putting the bar down in the middle of a round. Burpees must be performed when you put the bar down, not accumulated throughout the WOD and done at the end.

---

Strength
5 at 85lbs
3 at 100lbs
2 at 110lbs

WOD
7:33
Bleh

Rest Day

Wall ball + Run/Push up/KB Clean

Buy In
7 minutes of goal work/goat training

WOD
4 Rounds for Time:
Run 400 meters
20 Pushups
10 Kettlebell Cleans (5 each arm) – 1.5/1 pood (squat clean)

Cash Out
1 minute each side of hamstring stretch, pigeon pose, and Super Quad

---

Buy In
Wall balls

WOD
12:51
Arms hurt.

Cash Out
Did this.

Back squat + Double Under/KB swing/Pullup + Ring Dips + Back/hip extensions

Strength
Wendler 5/3/1: Squat
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
7 minute AMRAP:
21 Double Unders
15 Kettlebell Swings (1.5/1 pood)
9 Pullups

---

Strength
5 at 200
3 at 225
3 at 255 (1-3 rep PRs)

I saw some spots after number 2

WOD
5 rounds

Extra stuff, killing time
4? sets of 10 strict rung dips
4? sets of 10 back extension -> hip extension

HSPU/Pistol/Lunge/Pullup

For time:
10-8-6-4-2
Handstand pushups (heels on wall)
Pistols (1 leg 1 rep, alternating)
(Walking lunge to stairs and run up)
Strict pullups
(Run back down stairs)

9:00
10 and 8 HSPU unbroken

Rest Day

Track was locked. There's a huge hole in the fence someone apparently cut but the gates are usually open so I assumed they didn't want me there.

Press + Deadlift + Power Clean/Box Jump/Double Unders + Gymnastics Clinic

Strength
A. Wendler 5/3/1: Press - 3 @ 70%, 3 @ 80%, 3+ @ 90%
B. Wendler 5/3/1: Deadlifts - 3 @ 70%, 3 @ 80%, 3+ @ 90%

Work back and forth

3 at 80lbs
3 at 90lbs
4 at 105lbs

3 at 250lbs
3 at 285lbs
4 at 320lbs

Work Capacity
3 Rounds for Time:
10 Power Cleans (115/75lb)
15 Box Jumps
30 Double Unders

5:00

Then

Gymnastics clinic- pushups, pullups, ring dips, muscle ups, skin the cats

Rest Day

Moving day for my employer.

Rest Day

Wall Ball + Run/Pushup/Lunge/Squat

Buy In
10 minutes of Goal Work/Goat Training

Wall balls. Yay.

WOD
For Time:
Class breaks up into teams of three or more. One person rows and one person runs while the rest of the team performs squats, pushups, and walking lunges. As a team, you must cover 10,000 meters* between the run and the row.

*Coach reserves the right to adjust distance based on class size.

21:something?
I don't know, who cares? Workout was kind of dumb, we had 6 people on our team, did the runs in 500m chunks. Next time 200m intervals all the way. I ran a total of 1000m and rowed 0m.

Bonus
3 sets of 10 GHD situps, 2 man rotation
3 sets of 8 back extension -> back extension, 2 man rotation

Backsquat + KB Swing/Box Jump/Double Under + Weighted Pullups

Strength
Wendler 5/3/1: Squat
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
40 Unbroken Kettlebell Swings (1.5/1 pood)

-rest 3 min-

3×5 Box Jumps (jump from the squat position)

-rest 3 min-

2 min AMRAP: Double Unders

---

Strength
3 at 185
3 at 215
5 at 240 (1-5 rep PR)

WOD
Done, 1.5 pood
Max was... 38.5"
180 double unders

Extra Stuff
5-5-5-5-5 weighted pullups (strict)

25-30-35-35-35

Rest Days

Friday - Sunday

Rest Day

Press + Clean/Jerk/Burpee/Double Under

Strength
Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 75lbs
5 at 85lbs
6 at 100lbs

WOD
9 min AMRAP:
1 Clean (135/95lb)
3 Jerks
5 Bar-Facing Burpees
25 Double Unders

7 rounds at 120lbs

Back squat + Run/Overhead Squat

Strength
Wendler 5/3/1: Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 175
5 at 200
9 at 225
Oh yes.

WOD
“Nancy”
5 Rounds for Time:
Run 400 meters
15 Overhead Squats (95/65lb)

17:15
First time I've done this with 95lbs

Stupid Gymnastics Garbage

“CrossFit Gymnastics Bar Complex”
4 Rounds (2 minute rest between rounds):
3 Strict Toes-to-Bar (no kip, pass through tuck position)
3 Ball Ups
3 Beat Swings
3 Kipping Toes-to-Bar
3 Strict Leg Raises (legs straight, toes pointed)
*Athlete must stay on the bar the entire round. If the athlete drops from the bar in the middle of the round, they must perform 5 burpees.

8:08

Rest Day

Run/Situps/Lunges/Wall Ball/Box Jump/Pushup + Press/Jerk Clinic

For Time:
Run 400 meters
50 Sit Ups
40 Rotating Walking Lunges (25/15lb)
30 Wall Balls (20/16lb)
20 Box Jumps (24/20″)
10 Push Ups
10 Push Ups
20 Box Jumps
30 Wall Balls
40 Rotating Walking Lunges
50 Sit Ups
Run 400 meters

16:15

Then

Press/jerk/thruster clinic

Did some presses at 95lbs, no thumbs
Did some push jerks at 135lbs
Did some split jerks- PR of 165 Video

Deadlift + Double Under/KB Snatch/Pullup

Strength
Wendler 5/3/1: Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

5 at 140lbs
5 at 175lbs
5 at 210lbs

WOD
3 Rounds for Time:
50 Double Unders
20 Kettlebell Snatches (10 each arm)
10 Chest-to-Bar Pullups

9:42, 1.5pood KB!

Wall Ball + Run

Buy In
“Get Your Goat” for 8 minutes
A “goat” is any movement or exercise that is a weakness for you. You might hate this exercise enough that when you see it pop up in a WOD, suddenly you decide that it’s your rest day or you let some other event take precedence over coming to the box that day (yes, we do notice these kinds of things ). On the flipside, you may love seeing this exercise show up in a WOD, but are just not proficient at the movement so it slows you down. Either way, we need to work on our goats, so today we’ll start the clock and spend 8 minutes working on those exercises we love/hate.

WOD
Run 800 meters (4 minute time cap)
Run 400 meters (2 minute time cap)
Rnn 200 meters (1 minute time cap)
Run 200 meters (1 minute time cap)
Run 400 meters (2 minute time cap)
Run 800 meters (4 minute time cap)

Cash Out
Mobilize those legs!
Hamstring, Pigeon Prep, and Super Quad stretches for 1 minute each leg.
If you have extra time left, spend some time with the foam roller and lacrosse ball.

---

Buy In
Wall balls. Yay.

WOD
This was stupid.

Cash Out
Did some stretching and a couple pistols.

Press + Barbell Complex/Chin up/Ring Dip

Strength
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%

WOD
12 min AMRAP:
5 Deadlifts (135/95lb)
3 Hang Power Cleans
3 Front Squats
1 Jerk/Push Press
5 Chin Ups
5 Ring Dips

---

Strength
5 at 45
5 at 55
5 at 65

Did second and third sets no-thumbs- kind of interesting.

WOD
8 rounds, scaled to 115lbs

Rest Day

Rest Day

Tennis

Played tennis for like 2 hours or so. It was fun.

Buddy Carry/Pullup/KB Swing/OH Walking Lunge

Servabo Fidem WOD
Today’s workout is done in honor of Adam Young, a Raleigh Police Officer who was shot in the line of duty. The money raised from this fundraiser will help Adam and his family, who are struggling to make ends meet while Adam is healing from his injuries. Adam is a member of CrossFit RDU, and CrossFit affiliates around the Triangle are participating in this WOD today to show support for our fellow CrossFitter.

400m buddy carry
100 pullups
100 box jumps (24")
100 KB swings (1.5 pood)
100 overhead walking lunges (each leg is 1 rep, 45lbs plate)
400m buddy carry

The WOD is done with a partner. You may divide the reps up between you and a your partner however you want, but you have to finish all 100 reps before moving on to the next exercise

22:16?
This was hard. Here are some pictures!

Rest Day

Deadlift + Wall Ball/Box Jump/Weighted Pullup

Strength
Wendler 5/3/1: Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
Durability:
40 Unbroken Wall Balls (Athlete chooses weight)

REST 3 mins.

Skill/Coordination:
3 x 5 Box Jumps (Athlete jumps from the bottom of the squat position)

REST 3 mins.

Strength:
Weighted Chin-Ups (Establish a 1RM)

---

Strength
5 at some weight
3 at some heavier weight
3 at 325lbs

WOD
20lbs wall, lots of no-reps

Highest jump was 35"

80lbs chin up (strict) - PR

Rest Day

Press + TGU/Burpee/Double Under

Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
12 min AMRAP:
6 Turkish Get Ups
12 Burpees
24 Double Unders

4 rounds + 2 TGUs, ~40lbs KB
Stupid

Back Squat + Run/Sledge/Box Jump/Double Under

Strength
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

5 at 180lbs
3 at 205
6 at 230

WOD
“I Want to Be Your Sledgehammer”
3 Rounds for Time:
Run 400 meters
20 Sledgehammers
10 Box Jumps (24/20″)
30 Double Unders

9:19
This was originally written 10-20-30 but this is how it went because there were a lot of people in the class.

Strength/Skills
Weighted chin-ups, 40lbs 5-4-5-3 or something
Butterfly practice
Chest to bar practice

Thrusters/Pullups (Open 12.5)

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


87 reps

Skills
Frisbee

Rest Day

Resy Day

Handstands + Run/Squats/Situps

Buy In
Handstand Walks

Just practiced free-standing handstands. Had one or two good ones.

WOD
For Time:
Run 400 meters
50 Squats
10 Situps
Run 400 meters
40 Squats
20 Situps
Run 400 meters
30 Squats
30 Situps
Run 400 meters
20 Squats
40 Situps
Run 400 meters
10 Squats
50 Situps

16:12
This hurt

Cash Out
Mobility Work – Lacrosse Ball

I mostly used the roller but did a bit with the ball.

M/F/S - 2/2/3

Press + Ground to Overhead

Strength
Wendler 5/3/1: Press
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
“Spring Into a Snatch!”
For Time:
6,000lbs Ground-to-Overhead
Athlete determines the load and number of reps. For example, you can snatch 60 pounds 100 times, or you can clean and jerk 155lbs 39 times. Choose a weight you can handle using proper technique.

---

Strength
3 at 80lbs
3 at 90lbs
6 at 100lbs

WOD
7:32 at 65lbs
Some power snatches, mostly clean and jerk. Hands were the limiting factor, mostly.

M/F/S - 1/1/2

Back Squat + Front Squat/Burpee Box Jump

Strength
Wendler 5/3/1: Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
5 Rounds for Time:
5 Front Squats (135/95lb)
5 Burpee Box Jumps (24/20″)

---

Strength
3 at 170
3 at 195
9 at 220

Probably had one more but it seemed like a good place to stop.

WOD
4:12
Unbroken, painful, fun.

Skills
Strict chest to bar pullups
Handstand pushups
Turkish Getups (1 per arm)- left arm is really pretty doable now

M/F/S - 2/2/4

Rest Day

Snatch Clinic

Snatch clinic today at my gym. Hit... some amount of weight. 95 power snatch felt really good, needed to warm up more for the full snatches. Sore as hell today anyway, so it wasn't so easy to move fast.

My new wrist wraps (Velcro was really starting to go on my old ones) came in the mail and I did some HSPUs.

I might be talking myself into trying out for Ring next year...

Squat/Row/Pullups/Situps/Pushups

Tabata This!
Squat
Row
Pullups
Situps
Pushups

8 rounds of 20 seconds of work followed by 10 second rest.
1 minute between movements

20 squat
6 calories
8 pullups
11 situps
8 pushups

53 total

Deadlift + Wall ball/Double Under/Muscle up (Open 12.4)

Wendler deadlift, cycle 3, week 1
5 at 225
5 at 265
5 at 295

Open 12.4
AMRAP 12 mins
150 wall ball (20lbs., 10ft target)
90 double unders
30 muscle ups

150 wall ball + 24 double unders
I suck really bad at wall ball. I failed a lot of reps. Oh well I guess.

Practiced some muscle ups.

M/F/S - 4/4/5

Press + Row

Cycle 3 – Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 75lbs
5 at 85lbs
6 at 95lbs

Easy row, no foot straps, 800m.

Body composition testing.

M/F/S - 3/3/6

Backsquat + Deadlift/HSPU

Strength
Cycle 3 – Wendler 5/3/1: Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 165lbs
5 at 190lbs
10 at 215lbs

WOD
5 Rounds for Time:
10 Deadlifts (225/155lb)
5 HSPUs (handstand pushups)

6:22

Gonna pay for this one.

M/F/S - 2/1/2

TGUs + Run/Double Unders + Man Makers

Buy In
Goal Work (8 minutes)

Turkish getups
3 per side with the 18kg
Bottom up getup with 25(R) and 20(L)

WOD
3 Rounds for Time:
400 meter SPRINT
40 consecutive double unders
Rest 1 minute between each round

9:45 (7:45 working)

Rest 5 minutes, then:

Cash Out
10 Manmakers for time (athlete chooses weight)

2:37, 25lbs DBs

Then I did
10 ring dips (strict)
Max rep ring dips - 18
Max rep ring dips - 12

M/F/S - 1/2/2

Press + Ab Wheel/Bridges

5x3 shoulder press, 100lbs

4 rounds:
15 ab wheels, rest 1 min
glute-ham bridges - 15 both legs, 10 each leg (other extended), 10 both, rest 45s

Turkish Get-ups
Finally got a Turkish get-up with my left arm with the 1.5pood!
Did a couple with each arm.

Rest Day

Some Stuff + Push ups/Pistols/Sit-ups/KB Swings

Pre-workout
Pistols
Pistol box jumps (16")
Turkish Getups 35lbs, 3 per arm
Shoulder touches against wall
Press to headstand
Frog stand to head stand

Workout
For time:
21-15-9
Push ups
Pistols (alternating legs, each leg is 1 rep)
Sit-ups (ab mat, unanchored)
KB Swings 1.5 pood

10:44

Post Workout
Ring dips
Iron cross progressions
Toes to bar

M/F/S - 1/3/4

Deadlift + Box jump/Push press/Toe to bar (Open 12.3)

Strength
5-5-5 Deadlift
40-50-60% or something

5 at 135
5 at 170
5 at 200

WOD
18 minute AMRAP
15 box jumps, pause at full extension on top of box
12 shoulder to overhead, 115lbs
9 toes to bar, heels must break plane of bar between reps

6 rounds + 4 box jumps
This was really really hard and it didn't go well at all.

M/F/S - 4/4/3?

Cleans + Thursters/Pullups/Double Unders

Strength
Cleans
4×2 (sets x reps)

155-160-165-175(F)-170(F)

155, 160 and 165 were squat clean PRs and squat clean double (2 reps consecutively) PRs.

WOD
3 Rounds for Time:
12 Thrusters (95/65lb)
12 Chest-to-Bar Pullups
30 Double Unders
*Rest 3 minutes between each round

9:43 (3:43 working time). Thrusters and pullups unbroken.

M/F/S - 2/2/2

Rest Day

Back Squat + Front squat/Shoulder to Overhead/Double Unders

Strength
Wendler 5/3/1: Back Squat
5 @ 40%
5 @ 50%
5 @ 60%

5 at 95lbs
5 at 115lbs
5 at 135lbs

WOD
5 Rounds for Time:
5 Front Squats (135/95 lbs)
3 Shoulder-to-Overhead (135/95 lbs)
50 Double Unders

8:10 at 125lbs

M/F/S - 3/4/2

Rest Day

Clean Clinic

Clean clinic at my gym today. Recorded my last couple lifts.

Power clean 155lbs (tied PR, done this a few times now
Power clean PR 165lbs

I'll also update a post from last week with a couple snatch videos.

Snatches (Open WOD 12.2)

Open WOD 12.2
10 minute AMRAP
30 snatches 75lbs
30 snatches 135lbs
30 snatches 165lbs
As many snatches as possible, 210lbs

31 reps!
Stood up with 135 right before the time expired. Video

Did a couple strict muscle ups.

Press + Burpee/Squat Clean/Front Squat + Snatches

Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

5 at 90lbs (oops)
3 at 90lbs
5 at 100lbs

WOD
12 minute EMOM (Every Minute on the Minute):
5 Burpees
1 Squat Clean (135/95)
3 Front Squats

Scaled to 115, probably unnecessarily, was (my coaches) worried about the Open workout tomorrow, I guess. Pretty easy.

Cash Out
Snatch work- 120lbs power snatch (PR)

Rest Day

Yup

KB Swing/Situp/Push Press/Box Jump/Run

WOD
“Deck of Cards”
Hearts = Kettlebell Swings (1.5/1 pood)
Diamonds = Box Jumps (24/20″)
Spades = Sit Ups
Clubs = Push Press (95/65lb)
Joker = Run 400 meters

Coach pulls a card from the deck on at a time. Athletes perform the number of reps on the card that corresponds with the symbols above.

The reps of the aces and face cards are as follows:
Ace = 1 rep
Jack = 11 reps
Queen = 12 reps
King = 13 reps

You have to wait for everyone to be finished before you move on to the next movement, we finished in something like 29 mins.

M/F/S - 3/2/4

Skills
Watched a video about muscle-ups last night, hit my 2nd ever strict one tonight thanks to what I learned. I'm going to try to practice more.

Back Squat + Power Cleans/Pullups/Knees to Elbows/Double Unders

Strength
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
4 Rounds for Time:
3 Power Cleans (165/110)
6 Dead Hang Pullups
9 Knees to Elbows
35 Double Unders

---

Strength
5 at 175lbs
3 at 200lbs
7 at 220lbs

WOD
7:20, scaled to 145lbs

M/F/S - 2/2/6

Rest Day

Bought an ab wheel. Used it a bit. It doesn't exactly look like that but you get the idea. I did a couple of sets of 10.

Did some sweet mobility work with my jump stretch band and kettlebell to try to get my shoulders to be less sore.

Rest Day

Burpees (Open WOD 12.1)

WOD
Open WOD 12.1
7 min AMRAP: Burpees (6″ target)

115 burpees
This hurt. I wanted 120, I think I started too fast.

Skills
Double unders
Muscle up transition drills
Sprint Starts

Deadlift + Box Jump/Pushup/KB Swing/Run

Strength
Wendler 5/3/1: Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%

Work Capacity
21-15-9
Box Jumps (24/20″)
Push Ups
Kettlebell Swings (53/35lb)
Run 400 meters

---

Strength
3 at 235lbs
3 at 270lbs
4 at 300lbs

Work Capacity
9:33

First set of box jumps I felt horribly uncoordinated. Missed 2 and scraped my shin a little. Still went pretty well, unbroken.

Skills
Muscle up drills- working the transition on low rings.

Rest Day

Snatches + Ring Dips/Pullups/Toes-to-bar/Jumping Junges

Buy In
Goal Work

Snatch work. Squat snatch at 115, might have been a PR. Have at least a few more pounds I think. Ties overhead squat PR.

Coach Paul recorded the last couple:
Video 1
Video 2

WOD
5 Rounds for Time:
5 Ring Dips
10 Pullups
15 Toes-to-Bar
20 Jump Lunges

10:00
Toes to bar are hard.

Back Squat/Box Jump + Overhead Squat/Pushup/Lateral Hop

Strength
Wendler 5/3/1: Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%

5 box jumps after each set. Pick a height that is challenging for you.

Work Capacity
9 minute AMRAP:
5 Overhead Squats (115/85lb)
10 Pushups
15 Lateral Hops (over barbell)

---

Strength

3 at 155 // 5 at 30" + 1 45lbs bumper
3 at 180 // 5 at 30" + 1 45lbs bumper
10 at 200 // 2 at 30" + 3 45lbs bumper, 3 at 30 " + 2 45lbs bumper

Probably had more in the tank on the last set, Wendler says you shouldn't kill yourself though. Good enough.

Work Capacity
7 rounds (+ 10 push ups but we didn't report partials) at 95lbs

Didn't get to really warm this up properly but it still went okay. I lost control of the bar after 4 OHS in the last set, tried to snatch it back up real quick and failed the snatch so I didn't have time to finish the round. Sad. This one was hard on my wrists. As usual pushups are hard.

Rest Day

For serious.

Rest Day

Run/Thruster/Pushup/Box Jump

WOD
5 Rounds for Time:
Run 400 meters
10 Thrusters (45lb)
10 Pushups
10 Box Jumps (20″)

13:53

Skills
Muscle up drills, my elbow (it's really my bicep) didn't like this very much...

Deadlift + Power Clean/Burpee pull ups/DUs

Strength
Wendler 5/3/1: Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%

Work Capacity
3 Rounds for Time:
5 Power Cleans (155/105lb)
10 Chest-to-Bar G.I. Janes (burpee pull ups)
25 double unders

---

Strength
5 at 220
5 at 250
5 at 285

Felt like I was rounding a bit on 285 so I stopped at 5 reps.

Work Capacity
Scaled to 140lbs

6:41

Press + DL/HPC/Thruster/Chin up/Push up/T2B + Row

Strength
Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%

Work Capacity
10 min AMRAP:
1 Deadlift (115/85)
1 Hang Power Clean
1 Thruster
3 Weighted Chin-ups (DB, palms in, no kipping)
3 Pushups
3 Toes-to-Bar

Cash Out
Sprint 500 meter row

---

Strength
5 at 70lbs
5 at 80lbs
9 at 90lbs

Work Capacity
9 rounds, 25lbs dumbbell
(I also did another set of the barbell stuff but didn't have time to finish the round)

Cash Out
1:42.2, same time as last time (1:42 on 2/2/2012)

Rest Day

14 burpees

5x3 Back Squat

3-3-3-2-1 at 230
Fuck. 3 rep PR in the first set though.

13 stupid burpees for the stupid burpee thing. I wouldn't mind if it wasn't for these stupid back squats fucking up my elbow. No more back squats this week, going back to business as usual for a couple weeks I hope.

Rest Day

More burpees for the stupid burpee thing. 12.

Rest Day

11 burpees.

Back Squat + Power Clean/Box Jump/Chin up/Double Under

Strength
Try for a 5 rep max back squat PR

225- PR, woooo!

Work Capacity
3 Rounds for Time:
3 Power Cleans (165/110)
6 Box Jumps (30/24″)
9 Chin Ups (strict, palms in)
50 Double Unders

5:48 at 135lbs

19 burpees because I missed yesterday for the stupid burpee thing.

Pull ups/push ups/squats

2 rope climbs, 19-20'

Every minute on the minute for 21 minutes
5 pull ups
10 push ups
15 squats

Done. First... 18-19 rounds unbroken. All butterfly pullups except one where I messed up the rhythm and did a regular one on the last rep.

I can also cross "legit 20 rounds of Cindy" off my list.

Press + DUs/Push Press/Floor Wipers/Grasshoppers/Burpees + Ring Dips

Strength
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%

Work Capacity
40 Double Unders
30 Push Press (75/45lb)
20 Floor Wipers (75/45lb)
10 Grasshoppers
5 Burpees
5 Burpees
10 Grasshoppers
20 Floor Wipers
30 Push Press
40 Double Unders

Cash Out
Ring Dips 3×10

---

Strength
5 at 45lbs
5 at 50lbs
5 at 60lbs
Heh, do-load week.

Work Capacity
5:22, did 16 grasshoppers in the second set by accident.

Cash Out
Completed, strict

Rest Day

Burpees, 7

Back Squat

WOD
5x3 back squat

225lbs (3 rep PR)

Skills
Double unders
Butterfly pull-up drills and practice
Chest to bar pull-up practice

I also did my burpees for the stupid burpee thing.

Rest Day

100 day burpee challenge- day 5

Rest Day

HSPUs
Strict Pullups
Bridges

Back Squat + Power Clean/Box Jump/Run

Strength
Find your 5 rep max back squat

220lbs (PR)

Work Capacity
3 Rounds for Time:
5 Power Cleans (155/105)
7 Box Jumps (30/24″)
Run 200 meters

5:26, scaled to 135lbs

"Annie" + Row

Buy In
Goal Work

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Cash Out
Row 500 meters for time

---

Buy In

• Muscle up practice
• Attempted bar muscle ups
• Butterfly drills and practice

WOD
5:45 (PR)

Cash Out
1:42 (not sure, I'll check sometime maybe)

Press + DL/HPC/FS/PJ + Chin Ups

WOD
Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

Work Capacity
7 min AMRAP:
3 Deadlifts (95/65lb)
3 Hang Power Cleans (95/65lb)
3 Front Squats (95/65lb)
3 Push Jerks (95/65lb)

Cash Out
AMRAP
Dead Hang Chin Ups (unbroken)

---

Strength
5 at 75lbs
3 at 85lbs
8 at 95lbs

Work Capacity
More like grip capacity
11 rounds

Cash Out
More like my hands can't hold on to the bar out... that didn't work so well
17 chin ups (palms in)

Skills
Did some mobility stuff for my elbow which is bothering me due to doing all these back squats
Butterfly pull-up drill and practice

Rest Day

5x3 Backsquat

5x3 back squat

220lbs (3 rep PR for my first set)

Rest Day

Did some handstand pushups.

Rest Day

Rest Day

Back squat + Run/Power Clean/Box Jump/Push up

Try for new 5 rep max back squat

Then
12 min AMRAP
200m run
5 power cleans, 135lbs
10 box jumps, 24"
10 pushups

Back squat- 215 (5 rep PR)

Met-con- 5 rounds (+ run but we didn't count partials)

Press + Toes-to-bar/Burpees/Wall Ball

Strength
Wendler 5/3/1: Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90% (as many reps as possible)

Work Capacity
21-15-12-9-6:
Wall Balls (20/16lb)
Toes-to-Bar
Burpees

Strength
3 at 70lbs
3 at 80lbs
9 at 90lbs

Work Capacity
10:42, lots of wall ball misses that I didn't re-rep so.. not Rxed

Rest Day

Back Squat

WOD
5x3 back squat

215lbs

Skills
Butterfly kip practice

Rest Day

Did a couple handstands against the wall and some strict pullups.

Rest Day

Back Squats + Double Unders

Find a new 5 rep max back squat
New 5 rep max- 210

Then my elbow was bothering me too much to do the workout everyone else was doing so I did yesterday's workout:

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

7:33
Calves hurt now. Only messed up 2-3 times I think.
Last time: 10:27 (4/16/11)

Rest Day

Went bowling with my company.

Press + Push Press/Jumping Lunge/Ring Dip + Toes to Bar

Skills
Double unders (in warmup) Workout

Strength
Wendler 5/3/1: Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85% (as many reps as possible)

Work Capacity
12 min AMRAP:
10 Push Press (95/65lb)
20 Jump Lunges
10 Ring Dips

Followed by…
2 min AMRAP: Toes to Bar

---

Strength-
"Working max" - 90% of 1RM (110) = 99lbs
5 @ 65lbs
5 @ 75lbs
11 @ 85lbs

Work Capacity-
7 rounds, this was hard

Toes to bar-
32 reps, this was hard as well

Skills
Double unders

Rest Day

Weird schedule with this back squat work.

5x3 Back Squat

WOD
5x3 back squat, 210lbs

Seems like it's all way more about midline stabilization than leg strength for me.

Skills
Butterfly pullups drills

Rest Day

"I've said this before, you don't get big and strong from lifting weights – you get big and strong by recovering from lifting weights." - Mark Rippetoe

Press + Push Press/Up-down/Box Steps

Strength
Press
3 @ 70% of 1 RM
3 @ 80%
3+ @ 90% (as many reps as possible)

Work Capacity
12 min AMRAP:
10 Push Press (95/65lb)
10 Up/Downs
10 Weighted Box Steps – 20″ (50/30lb)

Cash Out
Mobility: Shoulders

Strength
3 @ 80lbs
3 @ 90lbs
4 @ 100lbs

WOD
7 rounds (1 pp but we weren't counting partials)

Cash Out
Did some shoulder shit

Run/Pushups/Situps

WOD
Run 400 meters
50 Push Ups
10 Sit Ups
Run 400 meters
40 Push Ups
20 Sit Ups
Run 400 meters
30 Push Ups
30 Sit Ups
Run 400 meters
20 Push Ups
40 Sit Ups
Run 400 meters
10 Push Ups
50 Sit Ups

19:24

Skills
Double unders- PR? 154

Rest Day

Thrusters/Pullups/Run

Buy In
Skill Work: Pistols (7 minutes)

WOD
Run Little Fran, Run!
21-15-12-9-6
Thrusters (75/45)
Pull Ups
Run 200 meters

Cash Out
Mobility Work (7 minutes)

------

Skill work:
Pistols- easy
overhead PVC- less easy but do-able
overhead barbell- nope, working on it

WOD- 11:58, unbroken!

Cash out- stretched by butt
HSPU negatives on parallettes
Skin the cats
Tried a back level progression, seemes hard

Burpees + Double Unders/V-ups/Pushups/Jumping Lunges

WOD
30 burpees for time- 0:53

Then

4 rounds for time
30 double unders
15 v-ups
20 push-ups (chest to deck)
30 jumping lunges, alternating legs (each leg is 1 rep)

9:05


Skills
2 handstand pushups, felt hard

Weighed Pullups

5x5 Weighted Pullups, 35lbs

Dumbbell between the legs, simple easy indoor workout.

Rest Day

Power Cleans/Pushups/Squats + 750m Row

WOD
“The Chief”
3 min AMRAP of:
3 Power Cleans (135/95lb)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 rounds.

Cash Out
750 meter row for time

WOD-
Scaled to 125lbs :-/. 6+5+4+4+4 = 23 rounds, power cleans unbroken

Row-
2:48.8

Back Squats + Front Squat/Double Under

Strength
Back Squat
5 @ 65% of 1RM
5 @ 75% of 1RM
5+ @ 85% of 1RM (as many reps as possible)

Work Capacity
5 Rounds for Time:
5 Front Squats (135/95)
50 Double Unders

Back squats:
155, 175, 200x9
Probably had another rep or two but I think I made the right choice.

Met-con:
6:02
Front squats were unbroken, messed up a bunch on my double unders, especially in the last set- cost me sub 6:00.

Rest Day

Shoulder Press + Push Press/Pullups/Reverse Lunges

Strength
Press
5 @ 65% of 1RM
5 @ 75% of 1RM
5+ @ 85% of 1 RM (do as many reps as possible at 85%)

Work Capacity
10-9-8-7-6-5-4-3-2-1
Push Press (95/65)
Pull Ups
Overhead Reverse Lunge (25/15)

5 at 75lbs (I did this twice but whatever)
5 at 85lbs
6 at 95lbs
Power cleaned the bar because that's how I roll, apparently.

7:54 on the work capacity, almost unbroken. Fell off the bar with 1 pullup left in the round of 6 or 7 maybe. Pushed jerked the 95 instead of push pressing it sometimes, it helps me a lot.

Overhead Squat/Pushup/Run

WOD
21 Overhead Squats 95lbs
21 Hand-Release Pushups
Run 400 meters
15 Overhead Squats 95lbs
15 Hand-Release Pushups
Run 400 meters
9 Overhead Squats 95lbs
9 Hand-Release Pushups
Run 400 meters

10:17
Unbroken! A few months ago I would have scaled this but I was feeling brave today and I did the overhead squats unbroken (not smoothly, I struggled on the last reps of the sets of 21 and 15) but I didn't rest the bar on my back or put it down. The push-ups were rough, they're nasty after OH/S.

Skills
Strict pullups
Box jumps

Pushup/Front Squat/Weighed Pullups

WOD
6 rounds for time
9 hand release push-ups
6 front squats, 35lbs dumbbells
3 pull-ups, 35lbs dumbbell between legs

9:06
Pull-ups got hard, I went slow to avoid failing, maybe too slow but whatever. Fun little workout I could do inside. Did my push-ups with my hands lower (so my forearms are vertical in the bottom position), I think it's more efficient so I'll probably stick with it.

Skills
Handstand pushups (toes on wall)