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