15-12-9-6-3
Thrusters 95/65
Box Jump 24/20
Toes to Bar

9:58

Toes to rings


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Annie

9:03

Abmat


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50 cal row
50 box jump overs
50 DL 180
50 wall ball
50 ring dips
50 wall ball
50 DL 180
50 box jump overs
50 cal row

32 min cap

327 reps til timeout


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5 RFT 135l
5 DL
5 HPC
5 pp
5 FS

7:26


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Michael

3 RFT

800m rum
50 back ext
50 sit ups

23:18


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21-15-9

HSPU on 45lb plates with an abmat

And

Pull ups

7:31


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Nancy

17:03

Not a pr

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Nancy

5 RFT
400m run
15 ohs 95lb


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Fgb style

T2B
KBs 53lb
Burpees
Wall ball
Sit ups

236

1 rm thruster

205


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100 pull ups
100 box jumps

10:55 kipping




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Elizabeth

21-15-9

Power clean 135
Ring dips

9:03

Ring dips were strict


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3 RFT

5 burpees
10 thruster 95
5 burpees
12 alt kb snatch 55 lb

9:33 with a bubbling gut

100 KBs for time 55 lb

6:31ish




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100 ft lunge
50 push up
25 KTE
5 rope climbs
50 box jumps 24"
25 l-pulls
50 sit ups

17:51


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5 RFT
3 MU
5 power snatch
400m run

14:15

1 rm power snatch
165 and ugly


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"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145



Enlarge image

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.


24:23 Rxd.

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1 rm ohs

185

5 RFT

7 MU's
400m run

19:01


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Last WOD before okc

3 RFT

20 two pood KBs
30 toes to rings
Run 400 m

18:26

-El Diablo


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Justin

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups


Used 135 cause of no rack. Subbed HSPU for bench
Kipped ring pull ups.

23:27

RIP


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30 du
30 TTB
30 Pushups
400m run
20 du
20 TTB
20 Pushups
Run 400m
10 du
10 TTB
10 Pushups
400m run

14:10


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Chelsea with a 20lb vest

30 min

Amrap

5 pull ups
10 push ups
15 squats

14 rds plus one pull up

My back wouldn't let me squat for the first 5-6 rds but finally loosened up. It's been spasming a lot lately and I really haven't worked out either so it appears I need to exercise it more or lapse back into Coast Guard days where I had to see a Physical therapist all the time.


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DL for rehab

135 pyramid up and down to 10

21-18-15-12-9-6-3

95 lb thruster
Burpees

24:53

Way off from any competitor but I maintained strict form and no repped anything questionable.


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5! Increases by 5 lbs

DL 225-230-235-240-245
Press 135-140-145-150-155

DL needs to go to 10 lb progression starting at 225. Press is no excuse. Tried for 165 to no avail. Probably cause I was tired but I'm weaker.

WOD
20 min AMRAP
200m Run
7 Power Cleans (135/95)
7 CTB Pull-Ups

7 rds even. Pull ups on rings and shoulders had to touch the rings each rep.


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5!

225-230-235-240-245 then

1-1-1

275-295-300

3min burpees
1 min rest
3 min DUs
1 min rest
3 min KBs at 72lb

50 burpees
75 DUs
38 KBs



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Nancy

16:02 Rxd



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Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

18 cleans Rxd


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Warm up :

Grace

9:02

Daniel

For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

23:50

Ring pull ups


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Strength: 3x10 Front Squat
-THEN-
12 min AMRAP
8 TTB
12 Burpees
16 KBS (55/35)



155 on FS. Coulda done more but my back said no.

5 rds plus 2 Rxd.

Forearms smoked.


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DL 7!

185-195-205-215-225-235-265

Then 275 for one rep. Failed first try made it the second. Good improvement

Later:
4 rounds with a 20 minute cutoff of:
3 Rounds of the Press Series and 1 400m run = 1 Round
3 Shoulder Press 135/95
5 Push Press
7 Split Jerks
400m Run

16:28 Rxd




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5 Kb/db squat cleans 55/35
5 kb/db thrusters
5 kb/db push press
10 walking lunges in the front rack position

4 rds 7 lunges Rxd. There's a lot of discouragement from goin Rxd. Good thing I ignore it.


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500m row
Rest 90 sec
500m row

Sp 7 x 2

1:34
1:49

135

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150 HPC for time

7 push ups every time the bar is let go

15:01

Forearm smoker.


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Increasing DL's to start. Then:

12 min AMRAP
10 DL (225/155)
10 KBS (70/55)
10 Burpees

3 rds plus one DL

Took my time on the DL but they worked out


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10 min amrap

30 DUs
15 snatches 75 lb

211 reps

Painful on my back


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2000m row

7 minute AMRAP
5 power Cleans 135/95
10 ring push-ups

Row: 7:21

WOD: 5 plus 2





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2 rounds
20 Kbs Russian
20 Kbs American
20 1arm Kbs
20 1 Arm rotating Kbs
20 Kb clean
20 Kb Snatches

Same arm for each 20 part that was single arm for first rd then switch arms for 2nd rd

14:37 at 1.5 pood.

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K2E Annie knees to elbows

50-40-30-20-10

DUs
K2E

7!

Start at 185 but quit at 235 due to too much strain on my lower back. No need to risk injury.

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5 Rounds
Run 400m
10 Burpee Box Jumps (24/20)
10 CTB Pull-Ups

23:43

Holy shit I haven't ran in awhile. My stomach cramped so bad I almost shit.


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Strength: 15 min to find 1RM Thrusters
-Then-
8 min AMRAP
1 Thrusters (95/65)
1 KBS (70/55)
2 Thrusters (95/65)
2 KBS (70/55)
etc.


185 thruster clean from ground

8 plus 1


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Strength: 5x5 Shoulder Press
-THEN-
12 min AMRAP
20 WB (20/14)
10 TTB
5 Burpees


145 press. Weak.

4 plus 11

Better.


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"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats


395. Pull ups all strict. Chest to deck every push up.

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DL 5!

185-195-205-215-225-235
Then

5 RFT

5 DL 225
10 box jumps 24"
15 ring dips

225 for 25 reps and form just got better as I went to drive on my heels. Ring dips all strict.

19:49

Been a long time since I've DLd 225 that many reps. My legs should feel that tomorrow.


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20 min AMRAP
20 cal row
20 push-ups
20 Hang Power Clean (115/85)
20 push press (115/85)
20 SDLHP (115/85)
20 push press (115/85)
20 Hang Power Cleans (115/85)
20 push-ups

1 rd 48 reps Rxd


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18 min AMRAP:
30 DU
20 KBS (55/35)
10 STOH (115/85)



6 plus 20 DUs

Top of the classes.


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Max strict pullups in 2 minutes
Rest 3 minutes
5 rounds
Wall-balls 15
TTB 15




27 strict

10:31 Rxd


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Power Cleans 135/95 and Pushups
3-5-7-9-11-13-15

9:36 Rxd.


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5 x 5 C&J

95-115-135-155

2 min max sit ups

54

1 min max KTE

25

I only got to 4 rds of CJ cause my disc started acting up. I could hardly DL 185 without some instability.


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For time
100 Sit-Ups
Run 400m w/MB (20/14)
75 Push Ups
Run 400m w/MB (20/14)
50 Wall Balls (20/14)
Run 400m w/MB (20/14)
25 Head Cutters (55/35)
Run 400m w/MB (20/14)

Subbed KBs swings for headcutters cause they are a useless ignorant movement

26:19.




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Back Squat
3x10
-Then-
3 rounds of:
15 Chest to Bar Pull-Ups
12 Burpee Box Jumps (24/20")
9 Front Squats (165, 115#)

185 and 16:56 Rxd

Wow. The front squats destroyed me. I need to strength train more. Way more.


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Deadlift pyramid 5 to 1 to 5

185-195-205-215-225-215-205-195-185

10 RFT

5 HSPU
10 toes to rings

14:18

All HSPU unbroken lost the ttr at rd 8


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21 – 15 – 9
Wall Balls (20/14)
Pull Ups
Thrusters (95, 65#)
Box Jumps (24, 20")
Kettlebell Swings (55, 35#)

24:14

Subbed push ups for wall balls and KB was 72 lbs.

Did this at home cause I had to take care of Ty cause OoMI had PT. Sucked.


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Cindy

14 plus 5 pulls

No kipping


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Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

31:47

Subbed ring rows for pull ups. Faster than last week




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20-15-10-5
Push ups
1.5 pood kb swings
5-10-15-20
Pull ups
Burpees

12:25 Rxd



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Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups



32:12

Subbed ring rows in lieu of a pull up bar. I'm surprised this showed up on mainpage. Most cfrs can barely strict anything. Even most regional athletes that I've known.


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2 RFT -again

Run to mailbox
30 KBs 2 pood
30 burpees

16:52

Much faster than last time. Why? No booze since New Years.

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2 RFT

Run from dads garage to mailbox and back.

30 72 lb kb swings
30 burpees

19:33

Almost pukes in this Indiana Wx.


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Anything you need/want to work off...now is your chance!

4 rounds for time
Run 400m
15 push-ups
30 headcutters 55/35
45 squats


3 rds 6 headcutters til cut off

35 lb kb

Worst wod ever.


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Take 12 min to find:
3 RM OHS
-Rest 3 min-
"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-Ups



Ohs was 175. Failed on the 3rd of 185

Jackie: 9:05 pr? Maybe.


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Open WOD 13.3
AMRAP 12
150 Wall Ball (20, 14)
90 Double Unders
30 Muscle Ups

40 DUs

Fuck wall balls. Fuck em.


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10 min emom

1 squat clean
2 thrusters
3 jerk
135

100 DUs

1:15

Class sucked. Too many people and the coach was overwhelmed.


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75 HSPU

20 DUs at the top of the minute after the first minute

19:30

All HSPU were strict and full rom. No pad no kip. Evidently I'm the only person this day interested in standards. Including the coach.

One guy beside me couldn't even du and could barely su. I'd be embarrassed to put my time on the board.

End rant.

25 strict pull ups. 1:59

Tweet

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2 Rounds:
50 Wall Balls (20/14)
40 SDLHP (95/65)
30 push-ups
20 KTE
10 OHS (95/65)

24:29




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3 rm front squat

205 failed after 2 reps on 225

7 min ladder 2,4,6..

75 lb power snatch
Burpees

12 rds 5 burpees


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Cindy -Strict

13 plus 6 push ups




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10 min amrap

5 sc
5 FS
Run 200

4 rds 135 lb bar

Rest 8 min

3 rds
7 thruster
7 ohs
7 burpees

10:12 at 115

Was 5 rds but my back felt too wobbly on rd 3 during ohs so I cut it short.

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2 RFT

100 DUs
50 S2ohd 95
25 TTB

22:42

DUs sucked cause of my drunk foot. TTB all made contact with both feet or I no repped them. I need to check the standards maybe they've changed cause no one else touched the bar. I also made it a point to string them together or not attempt them at all.

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Amrap 20

Run 400
10 DL 185
15 kb 1.5 pood

Scaled DL to 135

5 rds

I'm still out of shape very bad. My DL is poor form and I now know why my disc is missing.

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Max ht box jump: 42"

Surprising with my drunk foot

21-15-9

PC
Thruster

135lb

18:45

Hate thrusters.


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30 ohs 95
30 TTB
20 power snatch 95
20 TTB
10 squat snatch 95
10 TTB

15:58

TTB were my weakness. Well, I haven't shit solid for over a week either. Missed 4 days due to sinus infection. Wah.


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7!

DL
MU

Untimed

21-15-9

1.5 pood kb thruster
Strict pull ups

12:50

Fuck you, thruster!

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10 EMOM
3 Squat Snatches
3 OHS
*This is skill practice. Don't go heavy work on technique here.
-Then-
21-15-9
KBS (70/55)
Burpees

75 lb snatch

5:41 Rxd


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15 min of Clean and Jerk
3-3-3-2-2-1-1
-Then-
15-12-9
2 for 1's (16/10)
Box Jumps (36/30)


95-115-135-155-175-195(f)-195

Pr

8:39 but I kept having to redo the 2 fer 1's



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First day back in the box.

FS
5 x 5

155 ego checked

500m row
90 sec rest
500m row

1:39.5

1:45

Train the trainer. Brutal.


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21-15-9

DL 225
HSPU
Pull ups
Burpees

24:55

205 after 225 felt bad

Ring pull ups

Took my time on the DL. Glad I did 205

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21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

Run distances were a bit longer. I hate thrusters.

17:45 Rxd



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Oh yeah- 10! Pyramid of DL at 135 cause I fucked up my back bad this weekend. So I'm back to what got me into the game last time. Every day I work up to 10 and then add in an extra descent 9-8-etc.


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5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

25:15

Subbed 20lb DB thrusters for wall balls and kb was 1.67 pood

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7! Thruster starting at 135 and increasing by 10lbs each time


1. Metcon
ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing

2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

5 rds plus 3 HSPU subbed sdhp for rows 12 of Bessie each rd

6 MU then failed on minute 7 and as Rxd. I could have gotten more but I ripped the blister off my left hand from earlier in the week.



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Max strict MU's in 15 min

34

Max DUs in 15 min

454

All skill work today


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7!

135-140-145-150-165-170-185

Push press
Back squat

I decided at first to increase by 5 lbs then changed it for a challenge. HPC first to start each part of the pyramid

1. Metcon
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115

16:20
3 RFT only. Yeah I'm way out of shape. Shoulda scaled cause I kept having to drop the bar and then HPC it from the ground again.


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My son, Ty, said "daddy". Exactly 4 days from one year ago today. Best birthday gift ever. Forget that the Houston radar manager didn't have time to see me. Ty said "daddy" and his mommy and I snuggled Ty 4 days after our wedding that we committed our lives together. Most men would be content. But I could die not content but happy anyway.

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1. Metcon
"OPEN 11.1"
AMRAP 10:
30 Double unders
15 Power Snatches, 75/55

2. Skills
3 rounds of:
Max Double unders in 2 minutes
1 minute rest between rounds.

3 rds plus 30 DUs


70-79-100 for DUs


I don't feel bad about either. One month ago I couldn't do this. Hell one year ago I was leery.

Time for a beer


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April O'Neil
30 Thursters (115, 80#)
30 Pull-ups
30 Power Cleans (115, 80#)
30 Burpees
30 Jerks (115, 80#)
30 Box Jumps (24, 20")

Post times to comments.

28:35 Rxd

I'm not in shape like when I was 32. Not yet.

Fuck thrusters.


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21-15-9

TTR
Box jump 24"
DL 185

For quality not for time

Strict ttr
DL was no dropping but I forgot 5 times and dropped it. I was gonna use 225 but thought better of it.


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Nasty Girls
3 rounds of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135, 95#)

Post times to comments.


11:56
MU were all kipped

7! DL at 135 and box jumps on my new box. Gonna take some time getting used to box jumps again. My back doesn't like it.


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7 x 400m run

1:25 fastest. Toes gave in which slowed me. Gotta remember to breathe 2 to 1 more

7! Back squat @ 135

All rds done without dropping the bar to rd 7 then I lost it

4 min amrap DUs

150

Again toes burnt from run

10 min emom 5 strict pulls

Unbroken until rd 6

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Metalhead
10-8-6-4-2 Squat Snatches (115, 80#)
50 Double Unders after each set of snatches

Post times to comments.

I subbed 95# and took my time on the squat snatches. DUs are still the same as pre-surgery

15:49


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This morning:

The Good Life
3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20")

Post times to comments.

12:48

Subbed 400m run and broad jumps

Tonite:

5-5-5-1 DL

135-155-185-205

Ego checked. Didn't go higher for that reason but I could have.

AMRAP 15

3 Burpees
6 thrusters 95lb
9 toes thru rings

8 rds and it felt good


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Rocksteady
AMRAP 15
6 Handstand Push-ups
12 Kettlebell Swings (70, 53#)
200m Run

Post scores to comments.

5 plus 3

Rx

7! DL 135
6! Press


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Dimension X
30 Pull-ups
50 Thursters (45, 35#)
1000m Row

Post times to comments.

9:07 subbed a run close to 1000m

Pull ups were unbroken until 21 I think I could have done more unbroken.

Strength was 7!
DL 185
PJ 135


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"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Post time to comments.

Compare to 120830.

Subbed ball slams due to no target at 10 feet

185 lb bar for safety

HSPU all strict and unbroken each round


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Helen
3 rounds of:
400m Run
21 Kettlebell Swings (53, 35#)
12 Pull-ups

Post times to comments.

12:37.

Kb was 1.67 pood and the run was over 400

This is a pr since surgery.

7! At 135

Thruster
Power clean


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Headstart
AMRAP 6:
10 Handstand Push-ups
30 Double Unders

Post scores to comments.


3 plus 2 HSPU

7!
BS and PP at 135


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"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Post time to comments.

1:12:35

For DL I used 115
Box jumps were broad jumps
Thrusters were at 65
Squats subbed for wall balls
KB was 1.67 pood

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Donny
21-15-9-9-15-21
Deadlift (225, 155#)
Burpee

Post times to comments.

135 for safety and time was 15:16


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American Dream
AMRAP 20
Up Ladder of:
Power Clean (205, 140#)
Muscle Up

8 plus 9 pcs and 3 MU

Used 135 and that felt about right for this week still.


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Jake the Snake
10-9-8-7-6-5-4-3-2-1 Jerks (185, 135#)
2-4-6-8-10-12-14-16-18-20 Pull-ups

Over 20 min and 135 lb bar

The back feels like it did before my last serious tear of the muscle. I feel like its time to step up the WODS.


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The Good Life
3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20")

Subbed 45lb sdhp and broad jumps instead of box jumps

16:20


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Satan's Whiskers
3 rounds of:
10 Chest to Bar Pull-ups
10 Front Squats (165, 115#)
10 Burpees

I used 135 cause my back is spasming from yesterday

8:50


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Hotshots 19

Did half due to overstrained lower back.

24:20 Rxd


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