4 rds rest same time after ea rd

6 PS 135
12 TTB
18 WB 20lb


Junk WOD. 15:15

Need to recover

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Row 2k
Rest 3 min
Row 1k
Rest 2 min
Row 500

17:55


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100 KBs 70lb
75 box jump overs 24"
50 burpees
25 FS 205lb from floor

27:51 RX'd





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5! Push press. PR 215

BS 2x3@85, 3x2@90, 1x3@85

10!
S2O 135 run 100m after each rd

15:05 run distance was approximate

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WOD 1

5 rds

30 s ME thrusters
30 s rest
30 s ME DUs
30 s rest

218

WOD 2

12 min AMRAP

50 burpees
20 kbs 1.5 pood

2 rds plus 5 burpees


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Baseline

4:01

Annie

8:44


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FS 225 every 30 sec. 10 rds

5 RFT

Every 3 min
500m row
Max wall balls 20/14
Rest 3 min

101


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BS 4 reps at 86 percent

5 rds-225
Then

12 min AMRAP
3-6-9-12-15-18....

OHS 135
Bar facing burpees

15 + 3 OHS




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3 RFT
800m run
40 burpees on plate

Time unknown

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Push press 5 x 5 at 80%

165

Open WOD 13.2

10" AMRAP
5 PP at 115
10 DL
15 BJ 24"

5 rds plus 3 DL


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5-5-5-3 back squat

135-185-205-255

10 RFT
95 lb thruster 10 reps
10 bar facing burpees

26:20. Not sure if I did 10 or 11 rds



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10" EMOM bear complex

155

7" AMRAP

5 PC
5 TTB
5 BJ 24"

6 rds

5 min burpees max

69




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500m run on the last WOD as a cash in

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40-30-20-10 WB 20/14
20-15-10-5 pull ups

11:53 kips


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3 rds
21 WB 20lb
15 box jumps 24"
9 PC 135
2 rds
21 WB 20lb
15 BJ
9 PC 185
1 rd
21 WB
15 BJ
9 PC 225

DNF. The PC at 225 was too much but I refused to scale. Did 9 attempts.


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Push press deload

5 RFT

50 air squats
400m run

16:47

Unbroken AS


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Marston

275lbs. Did 315 but checked my ego.

6 rds plus 2 T2B


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5 rds 7 min each

20 CTB pull ups
30 WB 20lb
40 push ups

4:00 6:30 37push 22 push 37 push

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BS de load

EMOM

1 OHS
1 MU

Increase by 1 every minute

5 min plus 3 MU

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100 thrusters 75lb
100 HPC 75lb

16:01


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400 m run
10m overhead walking lunge
400m run
20m front rack lunge
400m run
30m lunge

16:17

1 rm fs 235


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WOD 1
10-8-6-4-2
OHS 95lb
Squat Clean 95 lb
Run 200m after each set

WOD 2

12 min AMRAP

15 box jumps 24"
10 burpees
Run 200m

3 rds plus 100m run


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BP

5-5-5 at 60-65-70%

200m run
40 wb 20lb
400m run
30 wb
800m run
20 WB

13:35


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21-15-9-15-21

95lb snatch
Burpees over the bar

19:33


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20 min AMRAP

Strict MU

40 with a couple failures

30 completed at 14:17

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3 RFT

Run 400m
30 burpees

12:26

I can breathe. I'm still feeling the soreness from all those med ball squat cleans and Sunday but I think this WOD knocked it out.

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120 Pull-ups
120 Dips


22:00

All kipping. I did pull ups 10 reps at a time as a strategy.


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50-40-30-20-10

20lb med ball squat cleans
DUs

24:19

Holy shit! That was tough. Still coughing up blood but this is one to repeat.

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400m run
30 burpees
400m run
30 lunges
400m run
30 strict pull ups
400m run
30 box jumps 24"
400m run
30 ring strict dips

23:46

Still sick but it felt good.


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Bench press 5-5-5

135-185-205

5 RFT
9 DL 135
6 HPC 135
3 FS 135

7:45

All after being out for 3 weeks and just getting over a very brutal sickness. I'm pretty out of shape.



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"Strict Cindy"

13 plus 2 push ups

Finished rnd 14 to grow. Btwn househunting one week in OK and the death of Uncle Dale in Phoenix the next week I haven't been able to WOD.


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Amrap 20"

Strict pull ups
Strict dips

87 pulls
86 dips


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DL 5! PR of 310 1 RM

20 min AMRAP

50 WB 20lb
50 DU
40 BJ 24"
40 TTB
30 c2b
30 burpees
20 PC 95lb
20 Jerks 95lb
10 PS 95lb
10 HSPU

267 reps out of 300 per round

I coulda done a lot better.


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Push Jerk 5!

PR 215

11.4

10 min amrap

60 bar facing burpees
30 ohs 120
10 mu

3 MU on the bar


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5! FS to 1 rm of 255. Failed at 275

"Jackie"

1000m row
50 thrusters 45lb bar
30 pull ups

7:53 PR

Didn't set the bar down during thrusters


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5! Thruster pyramid

P. R. 215 lb 1rm thruster

100 push-ups
50 PC 135lb
50 BJ 24"

16:15

Push ups took 5:23


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"Hammer"

Untimed

RIP


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J. T.

21-15-9

HSPU
Ring dips
Push ups

Strict HSPU and ring dips. Kipping push ups
13:45

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8!

Thrusters 95
TTB
Box jump 30"

8:19

7! Progressive thrusters to warm up


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1 rm BS back squat

275

Pr




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50-40-30-20-10

Wall balls 20/14
Sit ups

15:35

Ouch.


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3-3-3 FS
185-205-225(f)

7 RFT

100m run
12 TTB
9 overhead walking lunges 95lb

15:30


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Wendler lifts week 2

5x3 back squat

245. That was my 1 RM a few weeks ago

3 RFT

75 DUs
21 thrusters 45lb bar
12 strict pull ups

I haven't been keepin this up to date lately. Gotta keep on it esp to measure progress.


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CrossFit:
"FRANTASTIC"
3x
21-15-9
Thrusters (95/65)
Pull-Ups
*Every 7 min start a new FRAN


5:18, 7:18, 7:48

Add reps incompleted to end of 7 min

Fuck Fran. New goal


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Elizabeth

21-15-9
Squat Clean 135
Ring dips

10:04


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"DANIEL"
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

18:22

Rx'd. I ran too far on the first 400m. This is a PR but coulda been faster. 

21-15-9
Thrusters (95/65)
Burpees

6:29

Last time was bar facing burpees. But still faster than then. 

Diane

8:48

Rxd weight

HSPU all strict and to the floor.


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60-30-15
KBS (55/35)
Pull-Ups
Push-Ups

18:23 Rxd

First 46 KBs unbroken. Crushed it with good form

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10 EMOM
2 Strict HSPU
*Use whatever modification to make it difficult
-Then-
5 Rounds
1min Cal Row
1min Rest
1min DU
1min Rest

I used paralletes. Head below the pipe.

322. I'm getting a new rope. Mine sucks. I should have crushed it.


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10-1 Hang Power Clean (185/105)
1-10 STOH (185/105)

Used 165. Everyone else used 135

24:35

50 Box Jumps (30/24)
50 Ring Dips
50 KBS (70/55)

11:37 RXd

Run 5k

21:59


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"AUGUST PAIN STORM"
3 Rounds
15 Bear Complexes (95/65)
30 Pull-Ups
60 Push-Ups
400m Run

39:59 Rx'd

Brutal. 

5x5 Push Press
*THEN*
Sit-Ups
50-40-30-20-10
Burpees
25-20-15-10-5

135

9:53 rxd

5x5 OHS
*THEN*
20 Thrusters
20 Hang Power Cleans
20 Push Press
20 OHS
20 Front Squats
*EMOM 5 Burpees
*Prescribed weight is (95/65) for all movements

OHS was not 5 x 5
45-95-115-135-155

I had to warm up my knees which are giving me fits.

8:57 Rx'd on the WOD. 

5x5 Shoulder Press
*THEN*
12 min AMRAP
15 STOH (95/65)
1 Rope Climb or 5 Strict Pull-Ups

145

8 rounds

5x5 F.S.
*THEN*
10-8-6-4-2
F.S. (185/125)
CTB Pull-Ups

205 with some knee pain.

6:23 Rxd WOD

Evening

Press 5 x 5 @135

30 MU kipping with false grip

7:52

Hands were slippery


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7x3 OHS
*THEN*
"GHOST"
6 Rounds
1 min Cal Row
1 min Burpees
1 min DU
1 min Rest

Left knee may be fucked. OHS was light.

474 reps. 

7x3 Weighted Pull-Ups
*THEN*
3 Rounds
75 Air Squats
50 Sit-Ups
25 TTB



70 lb pulls

23:00 Rxd. My TTB weakness needs to be addressed.


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"Kelly"

31:42 Rxd


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50 Dumbell Power Snatches Right Arm 45/25
40 Box Jump 24/20
30 TTB
20 Dumbbell Push Press Right Arm 45/25
20 Dumbbell Push Press Left Arm 45/25
30 TTB
40 Box Jump
50 Dumbell Power Snatches Left Arm

19:33 Rxd.


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CrossFit:
12 min to find 1RM Strict Press
*THEN*
"Cindy"
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats


175 strict press

21 rds of Cindy

Pr on Cindy. I didn't rest. Just kept going.

I wonder if my back is finally healed? Lots of PRs.


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Back Squat- 10x2
*THEN*
21-15-9
Thrusters (95/65)
Bar Facing Burpees

205 BS. Need to focus on form and do this at night. No Heavy shit. 7:08 for the WOD Rx'd and unbroken thrusters.

3 rounds of: 15 Overhead Squats (135, 95) 30 Abmat Sit-ups 45 Kettlebell Swings (55, 35) 17:22 Rx'd. Kinda pissed at myself for doing some shitty OHS that I had to no-rep myself on and redo.

My fear of "Fran"

4:41 Rxd. Pr. I'm sort of pissed off cause after the 10th pull up of the 15 reps I let go of the bar.

But I wasn't out of breathe bad. And I don't have much of a cough. And I feel like a beast.

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8x2 F.S.
-THEN-
3 Rounds
10 F.S. (185/135)
20 CTB
50 DU

195 FS

13:16 WOD scaled wt to 135


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100 STOH (135/95)
*every time bar is dropped 10 Burpees

26:53 Rxd

15-12-8-10-10-10-10-10-10-5



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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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