DL pyramid 185 max 10
225 lb BP 20 rep
10 min AMRAP:
Strict pull ups
Strict dips
-57 pr. Doing them otm helps. Previous was 48


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7 RFT

15 FS 135 lbs
15 ring dips

Lost track of time. My neck is still fucked.



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“Brave Bull”
5 Rounds For Time:
3 Power Cleans
3 Front Squats
3 Jerks
Rest 1 minute between rounds
Men’s Weight: 165
Women’s Weight: 115

7:11


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40 rep BP 145


“Brave Bull”
5 Rounds For Time:
3 Power Cleans
3 Front Squats
3 Jerks
Rest 1 minute between rounds
Men’s Weight: 165
Women’s Weight: 115

DL ladder at 225 to 7

AMRAP 10 min pull ups/dips

48


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“Dirty Mother”
1 Mile Run
5 Rope Climbs
200 Meter Walking Lunge
5 Rope Climbs
1 Mile Run

30:28

Bs pyramid 135 for 10 max


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"Thirsty Dog" 5 Rounds For Time:
50 Double Unders
7 Jerks (185, 135)
21 Toes to Bar

28:02

DL pyramid at BW to 10

30 rep bench at 185


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DL pyramid at BW. 10 rep peak
225 bench at 20 reps

Hang Power Clean
7 x 2 On the Minute
Power Clean
7 x 2 On the Minute
Squat Clean
7 x 2 On the Minute
Post Scores to Comments

Had to cut this short but here's the numbers:

185
205
165

I'm too weak in my core to squat clean heavy.


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"McGhee"

15 rds @ 225


“McGhee”
AMRAP 30:
5 Deadlifts (275,185)
13 Push Ups
9 Box Jumps (24,20)


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BS pyramid 135 legs are fucked from last wk so untimed

60 pulls and 60 dips
-all strict.

12:30


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DL pyramid BW at 10 max
20 rep bench press
120/120 or max pull ups and dips in 10 min

All done. 48 on the 10 min pulls/dips


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“Cement Mixer”
7 Rounds for Time on the 3 minute Mark:
400 Meter Run
12 Toes to Bar

All 84 reps. Unbroken til rd 4

Burpee challenge day 58


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“Audacity”
3 Rounds For Time:
400 Meter Run
15 Power Cleans (115, 80)
15 Ring Dips
Post Scores to Comments.

13:54


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“Spice Night”
10 Rounds for Time:
12 Burpees
12 Pull Ups

20:08.

Burpee challenge day 53


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“Hot Diddle Dunkel”
4 Rounds For Time:
400 Meter Run
50 Air Squats
Post Scores to Comments.

12:00

20 rep bs 135 and 40 rep bench 135

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“Bitter”
5 Rounds For Time:
400 Meter Run
1 Rope Climb
15 Burpees
1 Rope Climb
Post Scores to Comments.

18:51

Burpee challenge day 51


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Burpee challenge day 51


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V-up Annie 14:19

"Diane"

Pathetic

11:00
Rx
Previous was 9:50


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“By The Bucket”
4 Rounds For Time:
15 Thrusters (95, 65)
30 Double Unders
200 Meter Run
Post Scores To Comments.

11:50


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“Dirty Anchor”
3 Rounds For Time:
400 Meter Run
10 Kettlebell Swings (70, 53)
10 Burpees
10 Chest to Bar Pull Ups
10 Box Jumps (24, 20)
Post Scores To Comments.

14:18

Burpee challenge day 46

C&J practice not dropping the bar


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” American Dream “

In 20 Minutes Complete:

1 Clean (205,140)

1 Muscle Up

2 Cleans

2 Muscle Ups

3 Cleans

3 Muscle Ups…

Continue to add 1 Clean and 1 Muscle Up each round for 20 Minutes

Post Scores to Comments.

7 rds plus 1 clean Rxd

Burpee challenge day 44

2 rds of

25 GHD sit ups
25 GHD back ext




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“Pretty Things”
3 Rounds For Time:
75 Double Unders
50 Squats
25 Kettlebell Swings (70, 53)
Post Scores To Comments.

14:13 Rx

Burpee challenge day 42

40 bench at 145
20 C&J at 135


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100 burpees for time.

6:46

@50 I took 3:01

Burpee challenge day 42

30 reps bench press 185

20 reps bs 135

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Row
500 Meters For Time

” Sweet Revenge”
21-18-15-12-9-6-3 Reps of Jerks (135, 95)
1 Rope Climb Between Rounds

1:44 row time

14:01 for the WOD

Burpee challenge day 40 is today. Yesterday was 39 but I logged it as 40.


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Burpee challenge day 40

20 bench press 225 max 5 unbroken

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M

“Bode”
12 Rounds For Time:
5 Handstand Push Ups
11 Power Snatches (95, 65)
Post Scores to Comments.

T

” Suffering Bastard “
800 Meter Run
80 Double Unders
8 Deadlifts (275, 185)
600 Meter Run
60 Double Unders
6 Deadlifts
400 Meter Run
40 Double Unders
4 Deadlifts
200 Meter Run
20 Double Unders
2 Deadlifts
Post Scores to Comments.

Bode was 34:09 Rx and I tried not to drop the bar-Monday WOD

Today was 17:21 but scaled to 225

20 back squats at 135 the first 15 unbroken.


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Burpee challenge day 38


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"Fran"

5:04 Rx

Not sure if this is a pr. I'll have to check.


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Push press 1rm 200lbs 3rm 195lbs
Back squat 3rm 185


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Burpee challenge day 33


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“Surfer on Acid”
3 Rounds For Time
400 Meter Run
21 Burpees

8:54

Burpee challenge day 29

20 reps of 135 bs for rehab. I beat everyone in the class today except kacie Wagner who was faster by 7 seconds. All men were slower. Good deal compared to last year.


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Burpee challenge day 26

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“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettblebell Swings (70, 53)

11 rds plus 6 kb swings


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” Hey Diddle Dunkel”
4 Rounds For Time:
400 Meter Run
50 Squats
Post Scores To Comments.

12:14

I think this is a pr. All squats were unbroken.


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" Diane "
21 - 15 - 9
Deadlifts (225, 155)
Handstand Push Ups

9:50 Rx


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“Four Score”
500 Meter Row
21 Squat Clean Thrusters (95, 65)
500 Meter Row
15 Squat Clean Thrusters
500 Meter Row
9 Squat Clean Thrusters

15:09

Patience. I'm still healing and need to slow down to keep healthy. Getting close to pre surgery times though.


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"Old Glory"






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T

” DT “
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
men’s weight: 155
women’s weight: 105
Post Scores to Comments.

14:59 scaled wt to 135 lbs


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Burpee challenge day 17


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“Hot Death”
1000 Meter Run
3 Rounds For Time:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
1000 Meter Row

20:19

I had to no rep a pull up

Burpee challenge day 14


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Snatch Complex
6 x Power Snatch + Hang Squat Snatch + Squat Snatch + 3 Overhead Squats
Post Score To Comments

Competitors
1. Snatch Complex
2. 3 x 400m run, rest :90sec

105 lbs max

Burpee challenge day 12


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“Death by Power Clean”
1 Power clean on the first minute, 2 the second, 3 the third…continue for 15 minutes. If you are unable to complete the prescribed reps inside of the minute start back at 1 and continue up the ladder again.
Men’s weight: 155
Women’s weight: 105

Competitors
1. 4 Muscle ups on the minute for 10 minutes
2. “Death by Power Clean”

8 rds death by pc

All rds for mu's

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Burpee challenge day 6!


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1. Hang Power Clean
3 x 2
2. “Freddy Krueger”
21 – 15 -9
Kettlebell Swings (70, 53)
Burpees

185 HPC

4:22

Burpee challenge day 4


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” Tramp Stamp “
50 – 35 – 20
Wall Balls (20, 14)
Pull Ups

22:50 strict pulls


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” Christine “
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20″

2 two pd KBs

13:24

Burpee challenge day 2


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1. Front Squat
1 Rep Max
2. “Rapscallion”
AMRAP 7
5 Front Squats
5 Push Jerks
35 Double Unders

Men’s weight: 165
Women’s weight: 115

Post Scores To Comments.

135 for both for me. It's a good starter wt

Burpee challenge day one done


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” The Chief “
5 Rounds For Time:
AMRAP 3
3 Power Cleans (135, 95)
6 Push Ups
9 Squats
Rest 1 Minute

5
4+1 pc
4+2 pc
3+4 pu
4

"Murph"

71:42


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“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
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
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders


27:02 Rx pr I think. American kb swings.



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Open WOD 12.4
AMRAP 12:
150 Wall Balls (20# at 10', 14# at 9')
90 Double Unders
30 Muscle Ups

For the 12 min I got to 35 du's. I finished the whole thing and got 23:58. I need to seriously practice my wall balls. Perhaps a daily activity for a warm up.


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“Brandon”
3 Rounds For Time:
800 meter run
30 Box Jumps (24,20)
3 Rope Climbs
500 Meter Row
Post scores to comments.

32:44. 25 lb vest


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"Michael"
800 Meter Run
50 Back Extensions
50 Abmat Sit Ups

30:09 25 lb vest.


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"J.J."

35:53 subbed power cleans for squat cleans

Open WOD 12.3
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Presses (115, 75)
9 Toes To Bar

25 lb vest. 5 rds. Post J.J.


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20 push ups unbroken 25 lb vest


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" Tiger Blood "
3 Rounds For Time:
10 Clean and Jerks (135, 95)
400 Meter Run

12:52 25lb vest

50 pull ups w vest
-longest run at 20 unbroken.


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Team 10K Row
Teams of 3, athletes must switch every 300m

25 lb vest 37:07


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M
"Dark and Stormy"
25 Deadlifts (225, 155)
50 Pull Ups
25 Deadlifts (225, 155)

25 lb vest. Strict pulls. Sub 2 two pood KBs for bar

14:12


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5 RFT

30 Double Unders
15 Snatches (75, 55)

25lb vest. 19:47. Back steady took my time on snatches.

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"Jason"

100 sq
5 MU
75 sq
10 MU
50 sq
15 MU
25 sq
20 MU

19:03 kips pr


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Rehab:

5 sidewalk ea side down the gym one way w a 45lb bar
50 reverse hypers w 10lb and broken up 20-15-15 reps

50-40-30-20-10 du's
10 1.5 pood kb DL's in btwn and at end


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60 dead hang pull ups
60 dead hang dips

17:44

Ah my back just released a ton of pressure.


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"Shaken"

AMRAP 15:

1 Rope Climb

100 Foot Walking Lunge

10 Hang Power Cleans (135, 95)

10 Slam Balls 20/14

Subbed back ext for HPC and push ups for slam balls

6 rds plus one rope. Rehab pretty much. I'm sick of this back injury.


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AMRAP 10:
10 Jerks (135, 95)
20 Pull ups
30 Double Unders

Subbed ring dips for jerks and did 5 RFT with dead hang only pull ups. My back feels like I tore a muscle in it and isn't so stable. I guess in evolutionary terms I'd be dead by now. I'll keep pullin em out til I am.

Oh yeah- 23:21


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21 - 15 - 9
Wall Balls (20, 14)
Pull Ups
Thrusters (95, 65)
Box Jumps (24, 20)
Kettlebell Swings (53, 35)

17:00

I hate thrusters


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5!
Squat snatch 95
Parallette HSPU

12:14 I chose to focus on form. Pathetic. I need to come in earlier.

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21 -15 -9
Thrusters
Power Cleans

Men’s weight: 115
Women’s weight: 80

15:38

My feet are spasmodic. Not sure why but they killed any chance of a good time. Could be adjusting to the new shoes. I was scared of injuring my back so I slowed these down. Fuck thrusters. Fuck them.


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" Tap "
5 Rounds For Time:
9 Chest To Bar Pull Ups
12 Pistols
15 Power Snatches (95, 65)

18:38

Had to redo a few pistols cause my right leg is still weak but best time in the class.


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1.Thruster
1 Rep Max

" Chugged "
AMRAP 10:
7 Jerks (135, 95)
7 Burpees
7 Box Jumps (24, 20)

185 for thruster.

6 rds plus 1 burpee
Subbed wall ball for jerks cause my back is tweaked


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" Corked "
10 Handstand Push Ups
15 Wall Balls (20, 14)
20 Kettlebell Swings (53, 35)
25 Deadlifts (185, 135)
100 Double Unders
Then work your way back down the ladder

13:46

Pathetic. My back is wrecked.


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1-2-3-4-5-6-7

Ring pull ups
Toes thru rings
K2E

Pulls are shoulders to touch rings every time.

One pull, one t2r, one k2e the first rd, two pulls, two t2r, two k2e the second...

6:41

Best training for the kip in a pull up or a muscle up yet.



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6:41


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1-2-3-4-5-6-7

Ring pull ups
Toes thru rings
K2E

One pull, one t2r, one k2e the first rd, two pulls, two t2r, two k2e the second...

Best training for the kip in a pull up or a muscle up yet.


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1A. Back Squat
5 x 5
Between sets, do 1B

1B. Pull Ups
20 Reps
Take as much time as needed between sets

2. " Shaker "
3 Rounds For Time:
25 Toes To Bar
25 Box Jumps (30, 24)

185 for BS. Strict pull ups

14:47 for the timed WOD. Coulda been faster but I tweaked my neck and did this:




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"Diane"

13:34 but Rx'd. I'm happy with it. Check old times in a bit. Back is still in one piece.


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"Cindy 2.0"

As many rounds as possible in 15 minutes of:

3 muscle-ups
9 true push-ups
18 double unders

10 rds even. Full turn outs. Sober for 48 hrs. Pushed by a 17 yr old and a Marine. I may be on to something here.

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"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 air squats

16 rds plus 2 push ups

Strict pull ups only


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AMRAP 60 minutes

RHSPU

16

Very difficult. But glad I set a start. Good practice.

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After a sufficient warm-up, take 10 minutes to find your best 2 rep max thruster for the day. (Okay to use rack)
Then.........
Complete 4 rounds for time of:
* 10 thrusters (60% of 2 rep max)
* 10 supine ring rows
* 10 burpees

12:09 @ 95

"Baseline"

7:13


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1 RM power clean

205

So I've lost 20lbs.


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Four rounds for time of:
10 toe to bar
15 push-ups (CrossFit Games standards)
20 barbell jumping squats (M:45#/W:35#)
200m run

13:33

Best time in the class. Why? Cause no other trainer showed up. Lol. Still nice to be getting better.


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Complete 10/9/8/7/6/5/4/3/2/1 reps for time: Jumping chest to bar pull-ups Dumbbell shoulder to overhead (as heavy as possible) 7:26 - Posted using BlogPress from my iPhone

Complete the following for time:

15 handstand push-ups
15 knees to elbows
400m run
10 handstand push-ups
10 knees to elbows
400m run
5 handstand push-ups
5 knees to elbows
400m run

9:28 and freezing. But I did post the fastest time so far.


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30 burpee box jumps 24"
30 C2B pull ups
30 squat clean
30 squat snatch
3 rope climbs

26:48 95lb bar.

Brutal fuckin WOD. Still sick. But I loved that one.


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"Lynne"

100 reps total. 180 lbs. strict pull ups


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205 lb push jerk 1 rm tho I think I can snag 225


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10 power snatch (as heavy as possible)
10 overhead squat (same weight as snatch)
200 m sprint row
8 power snatch
8 overhead squat
200 m sprint row
6 power snatch
6 overhead squat
200 m sprint row
4 power snatch
4 overhead squat
200 m sprint row
2 power snatch
2 overhead squat
200m sprint row

10:12 at 95 lbs. numb foot.

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12 Days of Christmas
1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Swing (1.5/1 pood)
5 Box Jump (30/24)
6 Sit Up
7 Deadlift (185/125) or wall ball 20/14
8 Push Up
9 Squat
10 DU's
11 Burpee
12 Toes to Bar

Wall balls. 31:26. I'm still sick after over a week of coughing up shit.

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Deadlift 5/5/5/5/5
3 attempts to find 2 rep max weight pull-up

235-255-265-275(f)-275

70lb pull up

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Complete 100 burpee box jumps for time. (W:20"/M:24")

14:21

Very good method at conditioning box jumps. I'll need to remember this.


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Complete the following for time:

5 squat cleans/1 rope climb/200m run
4 squat cleans/1 rope climb/200m run
3 squat cleans/1 rope climb/200m run
2 squat cleans/1 rope climb/200m run
1 squat clean/1 rope climb/200m run

Weight is 155# for men and 105# for women.

I subbed G2O cause Jared can't do squats now. He still beat me and I'm coughing up my lungs.

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Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

Back squat 135#/95#
Burpees
Abmat sit-ups

13:02. My sciatica came to visit with this one but I'm fighting thru it.


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Find a 3 rep max overhead squat
Subtract 10% from 3RM and do max reps
Subtract 20% from 3RM and do max reps

135 max then 30 broken reps of 95 for rehab

Gymnastic work. Good day. Slight cough but I'm happy with the work.


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50 American kettlebell swings (M:53#/W:35#)
10 double unders
40 kettlebell swings
20 double unders
30 kettlebell swings
30 double unders
20 kettlebell swings
40 double unders
10 kettlebell swings
50 double unders

12:28. I broke it up in sets of 15 and 10 for kbs which seemed to help. Back doesn't feel too bad considering. Rxd.


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50 du
10 MU attempts
40 du
8 MU
30 du
6 MU
20 du
4 MU
10 du
2 MU

Workout Of the Day: "Ike"
26min AMRAP
9 - Hang Squat Cleans (95#)
9 - Shoulder to OverHead (95#)
11 - Box Jumps (30")

10:45 warm up

6 rds plus 3 HSC


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Complete four rounds for time of:
20 over the bar medball throws
20 GHD sit-ups or variant
400m row
The over the bar medball throw is simple. Pick a weight on the medball. Pick a height on the bar.Throw the ball over the bar and catch it on the other side. Repeat for 20 reps.

Wall balls in lieu of over-the-bar and abmat su's.

13:57

I had to shit so bad afterward I'll blame Jared and the turtle pie he tricked me into eating cause he ate a cinnamon wheel.


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Complete as many rounds as possible in 12 minutes of:
•5 deadlifts (W:185#/M:275#)
•10 burpees with a lateral jump
•20 double unders
A burpee with a lateral jump is simply jumping over the deadlift barbell after each burpee.


Scaled wt to 135lbs

6 rds plus 1 burpee


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3 RFT

5 strict bar MU
20 pistols

12:51 and I'm so stiff that my pistols were pathetic. Granted I did a mean wod yesterday but it seems my right leg and my left leg is weaker. Poss due to bein off for a week. Well I said I'd program another month of gym WODS for rehab...

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