300 DU’s

At the start of the clock and beginning of every minute:

2 MU

8:48


- Posted using BlogPress from my iPhone

On a 15-minute clock, for Max Reps each round:

From 0:00-3:00, run 400 Meters then do Pull-Ups.

Rest 1 minute.

From 4:00-7:00, run 400 Meters then do Clean and Jerks (155/103).

Rest 1 minute.

From 8:00-11:00, run 400 Meters then do Pull-Ups.

Rest 1 minute.

From 12:00-15:00, run 400 Meters then do Clean and Jerks (155/103).

32/8/21/7


- Posted using BlogPress from my iPhone

1-2-3-4-5-6-7-8-9-10-11-12-...15

C2B pull ups
Ring dips

20 minute time cap

Got 11 plus 10 C2B


- Posted using BlogPress from my iPhone

“Bell Grace”

30 Double Dumbbell/Kettlebell Clean and Jerks (65/45 for Dumbbells 53/35 for Kettlebells)

2:49 with KBs

7:42 with the DBs.


- Posted using BlogPress from my iPhone

10 Minute AMRAP:
3 Burpee 
3 RKBS
6 Burpee 
6 RKBS
9 Burpee 
9 RKBS
Etc.

21 plus two RKBS

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

43:57 Rxd.


- Posted using BlogPress from my iPhone

WOD:
Seven 2-Minute Rounds of:

Calorie Row (20/15)
Jerk for Max Reps (135/95)

There is no rest between rounds.
Record total number of jerks. (Not to include the coach.)

57. I kept losing count that was a pretty brutal workout


- Posted using BlogPress from my iPhone

Ohs 5!

Every minute on the minute for 10 minutes 10 ring dips
Rest three minutes
Every minute on the minute for ten minutes five chest to bar pull-ups

80 ring dips with a kip
50 chest to bar pull-ups


- Posted using BlogPress from my iPhone

For time:

400-meter run

100-meter farmers carry (70/53) dumbbells or kettlebells

800-meter run

100-meter farmers carry dumbbells or kettlebells

400-meter run

9:43

15!

TTB
50lb db press

25:10


- Posted using BlogPress from my iPhone

Gymnastics Marathon

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

Ring Dip

Pull-up

Toes to bar

*complete each movement’s prescribed number of reps before moving onto the next movement or set.

41:39 Made it through 15. I’m sure it would have taken more than an hour to get through all 20.

For Max Meters

On the minute for 6 minutes
Row 40 seconds
Rest 20 seconds

-Rest 1 minute-

On the minute for 4 minutes
Row 40 seconds
Rest 20 seconds

-Rest 1 minute-

On the minute for 2 minutes
Row 40 seconds
Rest 20 seconds

2531 repeat this one


- Posted using BlogPress from my iPhone

Three Rounds for Time
30 Double-unders
15 Double Kettlebell Thrusters (53/35)
10 Toes to Bar
Cashout: 50 Burpees

7:55

13:26 including Burpees. Awful


- Posted using BlogPress from my iPhone

Week 3 Takano challenge done

32 TTB
32 db bench press 50lb
24 TTB
24 db bench
16 TTB
16 db bench
8 TTB
8 db bench

15:03

WVC


- Posted using BlogPress from my iPhone

15!

Db bench at 1/6th 1 rm bench
TTB

23:39 globo


- Posted using BlogPress from my iPhone

3 RFT

50 DUs
400m Run
500m Row

16:50. Run was slightly short 400 but very close


- Posted using BlogPress from my iPhone

15" AMRAP

12' handstand walk
15 squats

10 plus a walk

11!

DB bench press
TTB

16:22 but there was a lot of distance between the BP and TTB rig.


- Posted using BlogPress from my iPhone

4 Rounds for Time of:
25 Hang Power Cleans (95/65)
500m Row
75 Double-unders

22:49 

Very slow on the du's this morning. 

Strength: Clean and Jerk 5-3-2-2-1-1-1-1 for a 1RM

Wod:
For Time:
50 Calorie Row
50 Toes-to-Bar
50 Calorie Row

9:43 Rxd


- Posted using BlogPress from my iPhone

WVC

8 Rounds for Time
35 Double-unders
1 minute rest between rounds

12:10

For time:

21 Turkish Get-Ups, Right Arm

50 Kettlebell Swings

21 Overhead Squats, Left Arm

50 Kettlebell Swings

21 Overhead Squats, Right Arm

50 Kettlebell Swings

21 Turkish Get-Ups, Left Arm

With a single Kettlebell (35/24)

24:34 Rxd 11/2/17

RFT
20/15 Calorie Row
15 Med ball Squat Cleans (20 lb/14 lb)
15 Handstand Push-ups

26:16

WVC


- Posted using BlogPress from my iPhone

WOD:
Bergeron Beep Test* - 3 rounds
Row for 35 Calories
Bergeron Beep Test* - 3 rounds
Row for 35 Calories
Bergeron Beep Test* - 3 rounds

*Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Subbed two 35lb KBs in globogym. Scared the Zumba class by crashing down at the end

19:34


- Posted using BlogPress from my iPhone

AMRAP 20

Strict pull ups
Strict dips

101/101


- Posted using BlogPress from my iPhone

Strength:
Squat Snatch 5-3-2-2-1-1-1-1 for a 1RM

WOD:
“Amanda”
3 Rounds for Time:

9-7-5
Muscle-up
Squat Snatch (135/95)

13:12 Rxd everything that could go wrong went wrong with the squat snatch but I didn't have a good warm up


- Posted using BlogPress from my iPhone

WVC

5 RFT and reps

400m run
Max push ups

17:12 at 120 push ups


- Posted using BlogPress from my iPhone

WOD:
4 Rounds for Time:

400m Run
50 Double-unders

14:28 WVC


- Posted using BlogPress from my iPhone

11 Rounds
8 Burpee Box jumps (24”/20”)
1 Heavy Clean

Choose the weight-it should be approximately 75-85% of your 1 RM

Burpee Box Jumps are facing the box. Squat Cleans

24:20 vested


- Posted using BlogPress from my iPhone

Skill:
Handstand Walk Progression

WOD:
15-12-9

Front Squat + Thruster (95/63)
Calorie Row
Burpees Over the Bar

This is meant to be a sprint.

Subbed 53lb KBs two of them
Subbed 53lb kb sdhp for rowing
Burpees over KB

20:01


- Posted using BlogPress from my iPhone

WOD:
4 Rounds for Time:

400m Run
50 Air Squats

WVC

15:42


- Posted using BlogPress from my iPhone

184 feet of handstand walk practice.

I was going for 328 feet or 100m but got way too nauseated.


- Posted using BlogPress from my iPhone

20 minutes

1 Double KB Clean
1 KB bench press
2 DKBC
2 KB BP
3....

I got thru 10 and timed out before 11 on the DKBC

WVC

- Posted using BlogPress from my iPhone

WVC

Run 400m

30 Headcutters (70/53)

Run 400m

30 American KBS

Run 400m

30 Russian KBS

Run 400m

10/11/17 15:50 with 20lb vest

Strength: Turkish Get-ups (heavy) 4 x 4


WVC

50 Double-unders(count attempts)
10 Clean and Jerks (135/95)
40 Double-unders
8 Clean and Jerks
30 Double-unders
6 Clean and Jerks
20 Double-unders
4 Clean and Jerks
10 Double-unders
2 Clean and Jerks

9:49


- Posted using BlogPress from my iPhone

WVC

“Barbara”

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

4 rds on a cap of 45 min

Weight vest held me back big time. Glad I used it


- Posted using BlogPress from my iPhone

WVC

Death by….

Even minutes:

2 KB swings (35/53)

Odd minutes:

5 Double-unders

Increase by 2 KB every even minute and 5 Double-unders every odd minute.

Example:

Minute 0-1  2 KBS

Minute 1-2  5 DU’s

Minute 2-3  4 KBS

Minute 3-4  10 DU’s

Minute 4-5  6 KBS

Minute 5-6  15 DU’s….

Continue as long as you are able for 24 minutes. If you fail before the 24 minutes, start over from the beginning until time cap.

failed on 17 minutes 10/8/17 20lb vest

For time

10 Chest-to-Bar Pull-Ups

20 Toes-to-Bars

30 Deadlifts (185/135 lbs)

100 Double-Unders

30 Box Jumps (24/20 in)

20 Burpees

10 Cleans (185/135 lbs)

20 minute time cap

18:47 10/8/17 20lb vest

Strength: Push Press 5-3-2-2-1-1-1-1 for a 1RM

5 Rounds
Each round is 3 min

Complete or get as far as possible:
30 Air Squats
20 Deadlifts (135/85)
10 Push Jerks (135/85)
Max Double-unders/Lateral Hops

-Rest 3 min after each round

Score is total number of reps completed each round
(i.e. 30+20+10+30=90 reps)
Total reps for all rounds for a final score.

WVC 304


- Posted using BlogPress from my iPhone

WVC

10-1
1.5 pood kb bench press
Kb clean

13:52



- Posted using BlogPress from my iPhone

Love to Lift day 21

Technique is the focus.


- Posted using BlogPress from my iPhone

8 rds for time
Run 200m
Rest 2 min

21:42 with 20lb vest


- Posted using BlogPress from my iPhone

WVC = Weight Vest Challenge

3 RFT
15 TTB
15 burpee box jumps 20"
15 HSPU

20lb vest

22:45


- Posted using BlogPress from my iPhone

15" Death by TTB and Push-ups

With a 20lb vest

12/12 even


- Posted using BlogPress from my iPhone

WOD:
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155/103 lb.
7 box jumps, 24/20
Then, 5 minutes of:
Turkish get-ups,
40lb/25lb dumbbell
Then, 5 minutes of:
7 snatches, 75/53.
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

https://www.crossfit.com/workout/2017/07/08#/comments

Scale each individual movement as necessary to complete the workout


310 Rxd. RIP


- Posted using BlogPress from my iPhone

5 Rounds:
Max Reps Front Squat (bodyweight)
Max Reps Overhead Press (men: ¾ bodyweight;
women: ½ body weight)


Perform the two movements back-to-back without rest. Rest a full two minutes after each set of overhead presses. Your score is the total number of squats plus the total number of overhead presses in the five-round session

66. Good one


- Posted using BlogPress from my iPhone

60 minute EMOM

1 strict MU
1 C&J at 185

I fell apart after 42 minutes. Brutal test.


- Posted using BlogPress from my iPhone

18 minutes with a 20lb weight vest
1 pull up
1 push up
2 pull ups
2 push ups...etc.

-11 pull ups and 10 push ups



- Posted using BlogPress from my iPhone

3 RFT

50 cal
100 DUs

18:13


- Posted using BlogPress from my iPhone

Strength:
Front Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

Open WOD 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Partner up!


This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Stopped FS at 90% due to LBP

83 burpees


- Posted using BlogPress from my iPhone

"Eva"

800m run
30 KBs 70lb
30 Pull ups
5 RFT

72:19 Rxd. Awful


- Posted using BlogPress from my iPhone

Love to lift day 18


- Posted using BlogPress from my iPhone

Strength:
Snatch on toes (light weight or PVC) 3-3-3-3-3 reps
https://breakingmuscle.com/fitness/video-bob-takano-the-snatch-on-toes

WOD:
Every minute on the minute for 10 minutes, complete:
1 Squat Clean and Jerk @ 90% 1RM
25 Double Unders

8 rds. 225

Something felt wrong so I skipped a couple rounds.

- Posted using BlogPress from my iPhone

Pull ups n Pain

5 Rounds for Time:
5 Ring Dips
200-Meter Run
10 Pull-Ups on Pull-Up Ladder

Pull-Up Ladder
Round 1: Weighted*, full range of motion
Round 2: Weighted*, kipping
Round 3: Bodyweight, full range of motion
Round 4: Kipping, chest-to-bar
Round 5: Kipping, standard

40lb db

11:40


- Posted using BlogPress from my iPhone

Push press 5! Stopped at 245

Love to lift day 17. Technique only


- Posted using BlogPress from my iPhone

AMRAP 20"
50m farmer carry 53lb
10 burpees

8 plus some walking


- Posted using BlogPress from my iPhone

15" AMRAP

Kb C&J two at 53lb

57



- Posted using BlogPress from my iPhone

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

10:30 bar MU. I think I could have gone sub 10 if I used the rings


- Posted using BlogPress from my iPhone

Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

I worked toward getting it all unbroken. Focus was on technique since these are my worst movements.

22:36


- Posted using BlogPress from my iPhone

AMRAP 12

1 weighted MU 20lb med ball
5 med ball cleans 20lb
2 WMU
10 med ball cleans...

Increase by 1 WMU and 5 MBC each time

5 rds plus one WMU

- Posted using BlogPress from my iPhone

50 Double Unders
10 Calorie Row
40 Double Unders
20 Calorie Row
30 Double Unders
30 Calorie Row
20 Double Unders
40 Calorie Row
10 Double Unders
50 Calorie Row

11:56 and awful


- Posted using BlogPress from my iPhone

Love to lift day 16 done


- Posted using BlogPress from my iPhone

Day 15 love to lift complete


- Posted using BlogPress from my iPhone

2 RFT
400m run
30 KBS 72lb
30 DUs
30 burpees

16:27 awful.


- Posted using BlogPress from my iPhone

Love to lift day 14.

I started at the bottom and worked my way up which helps my old bones warm up.

4 RFT
400m run
50 DUs

12:16. I found the sweet spot on DUs at the end and nabbed it.


- Posted using BlogPress from my iPhone

Love to lift day 13 less pull ups


- Posted using BlogPress from my iPhone

Strength:
Overhead Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
“Knees to Elbow Annie”
Double-unders
Knees to Elbow
50-40-30-20 and 10 rep rounds; for time

*20 Minute time cap

17:25 P.R.


- Posted using BlogPress from my iPhone

Day 12 love to lift. More technique


- Posted using BlogPress from my iPhone

"Rich"
13 squat snatches (155/105)
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans (155/105)

19:25 power snatch and clean at Rxd weight

- Posted using BlogPress from my iPhone

21-15-9-6-3

KBs 70
HSPU strict

11:07


- Posted using BlogPress from my iPhone

WOD:
For time:
5 Rounds
10 Alternating Dumbbell/Kettlebell Snatch (50/35)
20 Double-Unders
-Rest 1 minute
4 Rounds
12 Alternating Dumbbell/Kettlebell Snatch
24 Double-Unders
-Rest 1 minute
3 Rounds
16 Alternating Dumbbell/Kettlebell Snatch
32 Double-Unders
-Rest 1 minute
2 Rounds
20 Alternating Dumbbell/Kettlebell Snatch
40 Double-Unders
*Time cap 30 minutes

Scale:
(40/25) and count Double-under attempts or Penguin taps.

53 lb KB 24:03 Rxd


- Posted using BlogPress from my iPhone

Snatch on toes (X/3)4
Clean (x/3)4
Jerk (x/2)4
Back Squat (x/3)4

Shitty day but the snatch on toes is a great movement.


- Posted using BlogPress from my iPhone

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

7/10/10/10

I often negate this wod which is a testament to my overall destruction.


- Posted using BlogPress from my iPhone

Kelly

33:32 Rxd

Box jumps but I stepped down for knee issues


- Posted using BlogPress from my iPhone

AMRAP 20

Kb bench press
Kb Row

104/104
208 reps


- Posted using BlogPress from my iPhone

Strength:
Push Jerk 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
6 Rounds
2 Min on/1 Min off
100m Run
5 Overhead Squats (95/65)
Max Rep Double Unders
*Score = Total Double Unders

P.R. 265

227 DUs with my new rope


- Posted using BlogPress from my iPhone

Strength:
Power Snatch 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
Complete as many rounds as possible in 12 minutes of:
250m Row
25 V-ups


5 plus 6 v ups




- Posted using BlogPress from my iPhone

Snatch: (X/2)4
Clean & Jerk: (X/2+1)4
Back Squat: (X/2)4
Press: (X/3)4


10" AMRAP
3 bar MU
3 HPC 185
100m run

6 rds

Not bad after this mornings globo WOD


- Posted using BlogPress from my iPhone

AMRAP 20
75 lb db
Bench press
Bent over Row

81/81 P.R.


- Posted using BlogPress from my iPhone

Strength:
Power Clean 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
-more practiced athletes should work toward stringing reps together and NOT dropping the bar

WOD:
"Jerry"
For time:
Run 1 mile
Row 2000m
Run 1 mile

P.R. 255

27:05 not a P.R. Rest In Peace, Sgt. Major.


- Posted using BlogPress from my iPhone

Front Squat: (X/3)4
Pull-ups: (0/5)4

P.R. 1 RM Front Squat 325

Death by KB fat grip:
30s on/30s off

Failed at RD 11


- Posted using BlogPress from my iPhone

EMOM 20
Even: 3 KB snatches right arm
Max DU's
Odd: 3 KB snatches left arm
Max DU's

Total DU's

323. 72lb KB


- Posted using BlogPress from my iPhone

Power Snatch: (X/2)4 {Do Pull-ups: (0/5)4 if WOD was done.}
Power Clean & Power Jerk: (X/2+2)4
Clean Halting Deadlift to Power Position: (X/3)4
Good Morning: (X/4)4

WOD:
10-8-6-4-2 bar MU
50-40-30-20-10 DUs

11:08

New rope and it's awesome.


- Posted using BlogPress from my iPhone

Thruster 5-5-3-3-3-2-1-1-1
P.R. 1 RM 245 and easy

10" AMRAP
7 pull ups
Run 100m
7 double KB FS

7 rounds even


- Posted using BlogPress from my iPhone

AMRAP 20

75lb DB

Bench
Bent over row

142 reps 71/71

Snatch High Pull & Snatch: (X/2+1)4
Clean High Pull & Clean (X/2+1)4
Back Squat: (X/3)4
Press: (X/4)3



- Posted using BlogPress from my iPhone

30 second intervals:
Death by:
TTB with a 20lb weight vest
Rest 1 minute
Death by:
TTB with ankle weights
Rest 1 minute
Death by:
TTB
*should be a supplement to another type of conditioning like grip training
6/21/17
7-5-7
7/12/17
8-6-7

Grip training

Death by KB fat grip:
30s on/30s off

Failed on 8 rounds but went to 10

It was a burner


- Posted using BlogPress from my iPhone

Strength:
Overhead Squat 1RM

WOD:
Complete as many rounds as possible in 12 minutes of:
* Ladder by ones each movement
1 Box Jump (24/20)
2 Toes To Bar
3 Box Jumps (24/20)
4 Toes to Bar
5 Box Jumps (24/20)
6 Toes to Bar
…etc…

16 TTB Rxd plus one box jump


- Posted using BlogPress from my iPhone

Helen

10:36 Rxd. Not my best time but my knee is a drag


- Posted using BlogPress from my iPhone

"Randy"

75 snatches at 75lbs

5:09 Rxd. I took too many breaks.

PJ 5!


- Posted using BlogPress from my iPhone

2000m row & Death by HSPU
Failed at 9 HSPU and 1550m. Had to do it barefoot though.

Power Snatch: (X/2)4
Power Clean and Power Jerk: (X/2+1)4
Clean Extension: (X/3)4
Press: (X/3)4

Grip training
For 10 rds:
Pinch 25lb plates for one minute
Rest 30 seconds
-stand at POA

- Posted using BlogPress from my iPhone

WOD:
3 Rounds for Time of:
500m Row
400m Run
50 Double Unders
Rest 1 minute

19:26 Rxd awful


- Posted using BlogPress from my iPhone

Skill:
Handstand Push-Up, Pull-ups, or Knees to Elbows

WOD:
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/180)
7 Burpees
7 Kettlebell swings (70/55)
7 Pull-ups


https://www.crossfit.com/workout/2010/05/30#/comments

38:36 subbed push jerk for Thrusters

Still awful


- Posted using BlogPress from my iPhone

100 MUs anyhow
100 DL at BW

62:21 Rxd


- Posted using BlogPress from my iPhone

WOD:
Complete as many round in 20 minutes of:
200m Run
12 foot Handstand Walk
7 Pull-ups


10 rds but the run was short of 200m

Good practice.

- Posted using BlogPress from my iPhone

"Baseline"

4:04. Possible P.R.


- Posted using BlogPress from my iPhone

Strength:
Back Squat 1RM

WOD:
For time:
25 minute time cap
39 Toes To Bar*
33 Toes To Bar*
27 Toes To Bar*
21 Toes To Bar*
15 Toes To Bar*
9 Toes To Bar*
3 Toes To Bar*
*any break during the set = 5 cal on rower. After each set of TTB complete calories before moving onto the next set.

23:15 not as fast as last time but still a good workout


- Posted using BlogPress from my iPhone

Run 5K

27:33.

I'm pretty much destroyed from Tuesday's work out so this was definitely not a PR


- Posted using BlogPress from my iPhone

AMRAP 20


Run 200m
12 foot handstand walk
7 pull-ups


8 rds plus 1 HS walk


- Posted using BlogPress from my iPhone

WOD:
10 Back Squat at bodyweight
500m row
8 Back Squat at bodyweight
400m row
6 Back Squat at bodyweight
300m row
4 Back Squat at bodyweight
200m row
2 Back Squat at bodyweight
100m row

9:53 Rxd 195lb


- Posted using BlogPress from my iPhone

"Lynne"-Unleashed

5 rds for max reps:

Body weight bench press
Strict pull-ups

After 5 rds are complete and reps are totaled perform additional rounds in the same scheme until 150 total reps are completed.

Took me 8 rounds.


- Posted using BlogPress from my iPhone

120 horizontal ring rows
120 ring dips

5/26/17
24:14


- Posted using BlogPress from my iPhone

With a 20lb vest:
100 GHD sit-ups
100 Back extensions
14:24


- Posted using BlogPress from my iPhone

150 GHD sit-ups
150 back extensions

17:49 5/18/17
Awful


- Posted using BlogPress from my iPhone

1-10
MU
HSPU
Ring rows

30 min time cap

Got thru RD 8


- Posted using BlogPress from my iPhone

Strength: Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

50 Jumping Squats
50 Back extensions/good morning with PVC
50 Push-ups
50 Toes to bar
50 Box Jump overs 24”/20”
50 Horizontal Ring Rows*

*kipping ok

19:28




- Posted using BlogPress from my iPhone

5 KB Thrusters
100m run
10 KB Thrusters
200m run
15 KB Thrusters
400m run
15 KB Thrusters
200m run
10 KB Thrusters
100m run
5 KB Thrusters

53/35 each arm

10:21 Rxd


- Posted using BlogPress from my iPhone

120 horizontal ring rows
120 ring dips

25:08


- Posted using BlogPress from my iPhone

Squat Clean: 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees with a 6” target

93. I could've gotten over 100 if I worked harder.


- Posted using BlogPress from my iPhone

Death by power clean 15" @135

11 min


- Posted using BlogPress from my iPhone

3 rounds for time:
30 second L-sit
15 Calorie Row
30 second pull-up hold at top
15 Calorie Row
30 second superman hold
15 Calorie Row
30 second handstand hold
15 Calorie Row

* accumulate 30 seconds total of each static hold before moving onto the row.

23:38


- Posted using BlogPress from my iPhone

"Karen 2.0"

150 WB 20lb
Every time you rest perform the same number of burpees

22:31 Rxd


- Posted using BlogPress from my iPhone

Strength:
Front Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
"Diane"
21-15-9
Deadlift (225/153)
Handstand Push-Ups

4:51 Rxd P.R.


- Posted using BlogPress from my iPhone

20 min EMOM
First minute:
30 Double-Unders
Second minute:
10 Alternating KB Snatch 53/35

Rinse and repeat

Finished


- Posted using BlogPress from my iPhone

"Griff"
For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

14:38


- Posted using BlogPress from my iPhone

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

19:58 Rxd. Butterfly pull ups

P.R.

- Posted using BlogPress from my iPhone

5 RFT

40 DUs
30 KBs 1.5/1.0
20 Box jumps 24"/20"
10 pull ups

25:45 Rxd.


- Posted using BlogPress from my iPhone

AMRAP 20"

Run 100m
10m handstand walk (33 feet)
10 squats
10 TTB

5 rds plus 20 feet


- Posted using BlogPress from my iPhone

Row 2000m
EMOM 5 burpees
-no burpees until minute 1 is complete on rower

11:41


- Posted using BlogPress from my iPhone

Strength:
Deadlift 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.
These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by "No-Thank-you"*
** Rest 3 Minutes **
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by Hand Stand Push-Up

*"No-Thank-You":
- 1 Pull-Up
- 1 Knee to Elbow
- 1 Toes to Bar

DL to 385

Got thru 6 min of No Thank you's and all rds of HSPU


- Posted using BlogPress from my iPhone

DB Lynne

101 reps 65lb DB


- Posted using BlogPress from my iPhone

WOD

2 Strict pull ups
2 Front squat 185/135
50 DUs

4 Strict pull ups
4 Front squat 185/135
40 DUs

6 Strict pull ups
6 Front squat 185/135
30 DUs

8 Strict pull ups
8 Front squat 185/135
20 DUs

10 Strict pull ups
10 Front squat 185/135
10 DUs

8:39 Rxd



- Posted using BlogPress from my iPhone

WOD:
Every 3 minutes for FOUR rounds:
400m Run or Row 500m
Max rep burpees in the remaining time in the 3 minute block
*Rest 1 minute between rounds

Run

71 burpees

- Posted using BlogPress from my iPhone

5 RFT

12' HS walk
15 TTB
30 DUs


14:24

Previous 16:15

All HS walks broken. Sped up DUs and that helped

- Posted using BlogPress from my iPhone

Press 5! Failed at 205

5 RFT

12' HS walk
15 TTB
30 DUs

16:15

Put together 3 things I suck at and this is what you get. Good practice.


- Posted using BlogPress from my iPhone

WOD:

25 minute time cap

25 Double-Unders
10 Power Clean 135/95 - 95/65
10 Pull-ups

25 Double-Unders
9 Power Clean 135/95 - 95/65
9 Pull-ups

25 Double-Unders
8 Power Clean 135/95 - 95/65
8 Pull-ups

25 Double-Unders
7 Power Clean 135/95 - 95/65
7 Pull-ups

25 Double-Unders
6 Power Clean 135/95 - 95/65
6 Pull-ups

25 Double-Unders
5 Power Clean 135/95 - 95/65
5 Pull-ups

25 Double-Unders
4 Power Clean 135/95 - 95/65
4 Pull-ups

25 Double-Unders
3 Power Clean 135/95 - 95/65
3 Pull-ups

25 Double-Unders
2 Power Clean 135/95 - 95/65
2 Pull-ups

25 Double-Unders
1 Power Clean 135/95 - 95/65
1 Pull-ups

16:59 Rxd

Sick right now but the doubles got me


- Posted using BlogPress from my iPhone

20 min AMRAP

5 TTB
10 push ups
15 squats

16 plus 10 squats


- Posted using BlogPress from my iPhone

15-12-9

OHS 135
TTB

5:30 Rxd

Like a bomb goin off


- Posted using BlogPress from my iPhone

Strength:
Back Squat 6x1 @ 90%

WOD:
Every minute on the minute for 20 minutes complete:
Even Minutes: Max rep Double Unders
Odd Minutes: Max Calories Row

517


- Posted using BlogPress from my iPhone

WOD:
"Jorge"
For time:
30 GHD Sit-ups
15 Squat Cleans (155/105)
24 GHD Sit-ups
12 Squat Cleans
18 GHD Sit-ups
9 Squat Cleans
12 GHD Sit-ups
6 Squat Cleans
6 GHD Sit-ups
3 Squat Cleans

Subbed TTB for GHD cause I did it at home.

21:16


- Posted using BlogPress from my iPhone

Strength:
Overhead Squats 5x3 @ 80%

WOD:
3 Rounds
800m Run
10 Front Squat (135/95)

13:56 Rxd


- Posted using BlogPress from my iPhone

WOD:

"Gymnasty"
10 Muscle Ups
20 Handstand Push-ups
30 Toes to Bar
40 Squats
50 Box Jumps (24/20)
40 Squats
30 Toes to Bar
20 Handstand Push-ups
10 Muscle Ups
*40 minute time cap

19:25 Rxd


- Posted using BlogPress from my iPhone

Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

19:35 Rxd

DUs kicked my ass

- Posted using BlogPress from my iPhone

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

7:38 Rxd

Broken DUs in 20 and 10. Not a P.R. 7:31 is my fastest


- Posted using BlogPress from my iPhone

"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

3:44 Rxd P.R.
Butterfly's


- Posted using BlogPress from my iPhone

WOD:
4 Rounds
400m Run or 500m Row
50 Double Unders

Run 12:15. Need du practice


- Posted using BlogPress from my iPhone

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

91 butterfly


- Posted using BlogPress from my iPhone

21-15-9

Calorie row
HSPU
DL @ BW

7:26




- Posted using BlogPress from my iPhone

KB Lynne

53lb KBs

158 reps


- Posted using BlogPress from my iPhone

Strength:
Squat Clean 6x2 at 85%

WOD:
21-15-9
Ring Dips
KB Swings (70/55)
Walking Lunges with kettlbell in front rack position (sub plate if KB weight for swings is limiting)

7:30 Rxd kipping dips.


- Posted using BlogPress from my iPhone

10-9-8-7-6-5-4-3-2-1
Box Jumps (30/24)
Overhead Squat (95/65)
*Run 100m after each set

I used a 24" box at home and 100m was estimated.

16:13. Could have gone a little harder but it's a risk for my bad knee. It was really just a test for my class tomorrow.


- Posted using BlogPress from my iPhone

Strength:
Front Squat 5x3 at 80%

WOD:
5 Rounds
15 Power Clean (95/65)
25 Double-unders

245

9:02 Rxd


- Posted using BlogPress from my iPhone

1 rm DL


WOD:

"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

405 DL

22 rds plus 2 push ups. P.R.

- Posted using BlogPress from my iPhone

Push press 5!

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

I used two 53lb KBs

Got thru 16 MU

Went on to finish for 19:53 Rxd



- Posted using BlogPress from my iPhone

WOD:
3 Rounds
20 Wall Ball Shots (20/14)
20 Kettlebell Swings (55/35)
5 Thrusters (185/135)
Hold 1 Minute Handstand Between Rounds

20:54 Rxd. I went easy on my knee

- Posted using BlogPress from my iPhone

15" AMRAP
16 foot walk walk
10 TTB

6 RDS plus 6 TTB



- Posted using BlogPress from my iPhone

Strength:
Push Press - 1RM

WOD:
Four rounds for time:
15 Deadlifts (155/105)
15 TTB
30 Sit-ups

245 PP

14:14 Rxd


- Posted using BlogPress from my iPhone

Push press 5! Failed at 195

WOD:
On a 25-minute clock
1 Mile Run
Then perform as many rounds as possible of:
11 Chest-to-Bar Pull-ups
7 TTB
7 Push Press (155/105)

4 rds plus 2 pull-ups Rxd

- Posted using BlogPress from my iPhone

Cindy

21 rds plus 2 push ups Rxd.

P.R.


- Posted using BlogPress from my iPhone

Strength:
Bench Press: Warm up, then: 5@75%, 3@85%, 1+@95%x (Last set is a for max reps).

WOD:
4 rounds for time of:
800m Run
15 Overhead Sqauts (75/55)
15 Sumo Deadlift High Pulls (75/55)
*Time Cap

22:58 Rxd



- Posted using BlogPress from my iPhone

KB Lynne 1.5 pood

114 reps

Strict pull ups


- Posted using BlogPress from my iPhone

Strength:
Deadlift: 3@70%, 3@80%, 3+@90% (Last set is a for max reps).

WOD:
Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
15 Burpees
1 Rope Climb
40 Sit-ups

I tweaked my back so I didn't do the deadlifts. Four rounds on the WOD RX


- Posted using BlogPress from my iPhone

21-15-9
Overhead Squat 135/95
Box Jump Over 24/20
Kettlebell Swing 1.5/1

11:10 Rxd

Not as good as I could have done


- Posted using BlogPress from my iPhone

"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Press (45/35)
50 Back Extensions (Sub Good Mornings (45/35) or Supermans)
50 Wall Ball Shots (20/14)
50 Burpees
50 Double-Unders

24:08 P.R. Rxd.


- Posted using BlogPress from my iPhone

Strength:
2 Power Cleans + 1 Squat Clean (heavy for the day)

WOD:
4 Rounds
7 Handstand Push-ups
14 Box Jumps (30/24)
21 Air Squats
28 Sit-ups
400m Run

20:17 Rxd


- Posted using BlogPress from my iPhone

30 muscle ups

No false grip

7:33


- Posted using BlogPress from my iPhone

Strength:
Deadlift: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (135/95)
1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

Used two 53lb KBs instead and regular burpees. Goal was to be consistent at burpees.

18:33

- Posted using BlogPress from my iPhone

"Karen"

150 WB shots

8:21 Rxd. P.R.


- Posted using BlogPress from my iPhone

Strength:
Push press: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
21-15-9
Overhead Squat (135/95)
Box Jump (24/20)
Kettlebell Swing (2/1.5)
Push-Ups
Sit-Ups

Skipped push press.

My back was giving me fits so I decided to scale the weight to women's weight.

11:11


- Posted using BlogPress from my iPhone

Strength (Deload week):
Back squat: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10 rounds (20 minutes)
Every minute on the minute complete:
Even minutes: 10 Thrusters (95/65)
Odd minutes: 12 Burpees
*Kicker = After every 2 rounds (4 minutes), the reps on the thruster will decrease by 2, but the weight will increase. Rx is as follows:
Round 1-2 = 10 reps (95/65),
3-4 = 8 reps (115/75),
5-6 = 6 reps (135/95),
7-8 = 4 reps (155/105),
9-10 = 2 reps (185/125)

I didn't finish all the Burpee's at the last few rounds.


- Posted using BlogPress from my iPhone

Strength:
Deadlift: Warm up, then:
5@75%,
3@85%,
1+@95%
(Last set is for max reps).

WOD:
50 Box Jumps (24/20)
25 Chest-to-Bar Pull-ups
50 Kettlebell Swings (55/35)
25 Front Squats (95/65)
50 Walking Lunge Steps
25 Push Press (95/65)
50 Knees-to-Elbows
25 Burpees
50 Wall Ball Shots (20/14)

I worked from the bottom up.

26:30 Rxd. Too much resting


- Posted using BlogPress from my iPhone

WOD:
Complete 5 rounds for time of:
100m Sprint
10 Deadlifts (275/205)
100m Sprint
10 Alternating Pistols

12:44

DL at 225.

Again I focused on technique and form I think there needs to be a rule written for somebody with my lower back problems and damage from the military to stick at no more than 225 for high rep deadlifts.

- Posted using BlogPress from my iPhone

Strength:
1 Hang Clean + 1 Clean (Start at a moderate weight and work up to a max 1+1 for the day)

WOD:
Complete 15-12-9-6-3 reps for time of:
Power Clean (135/95)
Burpees
Front Squats (135/95)
Burpees

225

16:56 Rxd

I really focused on my technique improvement tips that I learned this weekend from my certificate class attendance.


- Posted using BlogPress from my iPhone

C&J 1 RM

WOD:
Complete 50-40-30-20-10 reps of:
Wall Ball Shots (20/14)
Russian Kettlebell Swings (55/35)

255 ugly

14:52 Rxd. Wall balls are my Achilles' heel.


- Posted using BlogPress from my iPhone

HS hold practice.

Death by KB Thruster

15" cap
Start at one on failure.

Failed after 10 on minute 11.




- Posted using BlogPress from my iPhone

Strength:
Back Squat: Warm up, then:
3@70%,
3@80%,
3+@90% (Last set is a for max reps).

WOD:
5 rounds, each lasting 3 minutes Complete as many rounds as possible of:
3 Ground To Overhead (155/115)
6 Ring Dips
9 Chest-To-Bar Pull-Ups
*Rest 1 Minute Between each 3 minute round.

Pick up where you left off.

9 plus 3 G2O

Rxd.


- Posted using BlogPress from my iPhone

Strength:
Bench Press:
Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
Complete as many rounds as possible in 20 minutes of:
400m Run
10 Front Squats, (185/135)
20 GHD Sit-ups

3 rds plus 10 FS. Finished the fourth round.


- Posted using BlogPress from my iPhone

Strength:
Push Press: Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
In 12 minutes, complete the following for max reps:
1 Mile Run
Max Rep Two Arm Kettlebell Thrusters (2x53/2x35)
*Set the clock for 12 minutes. At 3-2-1-“GO”, perform a 1 mile run. When you return to the gym, with the time remaining on the clock, complete as many KB Thrusters as you can.

235 base for PP

7:00 mile/31 thrusters Rxd

Good WOD. It was hard to dig deep early morning on those thrusters.


- Posted using BlogPress from my iPhone

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

22:02 Rxd. Butterfly pull ups

P.R.


- Posted using BlogPress from my iPhone

"Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups

9:55 Rxd.

It's ridiculously 22°. P.R. for F5 Mustang. But I think the cold was definitely a factor.

- Posted using BlogPress from my iPhone

WOD:
Nancy
5 rounds:
400m Run
15 Overhead Squats (95/63)

15:26 Rxd P.R.




- Posted using BlogPress from my iPhone

4 RFT
400m-ish run
50 squats

13:47

400m may be longer. Great knee therapy.


- Posted using BlogPress from my iPhone