20 min AMRAP

10 burpees for a Max height jump
10 rkbs 70lb
20 DUs

10 rds plus 1 burpee

Burpees went for max height every time. No 1 inch jumps


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Karen with dumbbells 20 lb each

8:42 P.R


I did 10 then rested 10 seconds until I fell apart then just ground through it for the last 50ish reps. 

Front Squat 5! Failed on 325. Probably due to this mornings WOD

Power Clean 5! P.R. at 265

50/25 40/20 30/15 20/10 10/5

RKBS/TTB

11:10


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20 RFT of strict Cindy

Forgot the time. Over 20”


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Set #1 – 1 Rep @ 205#
Set #2 – 1 Rep @ 205#
Set #3 – 1 Rep @ 205#
Set #4 – 1 Rep @ 218#
Set #5 – 1 Rep @ 218#
Set #6 – 1 Rep @ 218#
Set #7 – 1 Rep @ 231#
Set #8 – 1 Rep @ 231#
Set #9 – 1 Rep @ 231#

3 Giant Sets:
14 Barbell Front Rack Box Step-Ups (20″) (Video)
Max Strict Pull-Ups
Max Dumbbell Pushups (Video)
Rest 2:00-3:00 between sets.

More to come..


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“Southern Belle Karen”

150 reps

DB thrusters each arm 20/15
RKBS 53/35

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until 150 reps are completed.

4:32 this time.


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20lb DB Karen

10:18. Slower than before but I’m messed up after this weekend.


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20” AMRAP

8 of:
Floor press 30lb DBs
Weighted sit up 30lb DBs
Seated press 30lb DBs

And

Max distance HS walk (3 attempts)

6 rds plus 8 FP/WS/SP


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“Southern Belle Karen”

150 reps

DB thrusters each arm 20/15
RKBS 53/35

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until 150 reps are completed

5:18


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Heavy 5 rep DL

295

12” AMRAP
6 strict HSPU
9 DL 225
30 DUs

6 plus 6 HSPU

800m run
4:06
400m run
1:36
200m run
:43

Rest same amount of time. Not bad for a geezer. Neck is still tweaked.


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Push Press 5! P.R. 255

3x8 superset
50lb Db press
Chin ups


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Warm-up:
5 Squat Cleans w/bar
15 Shoulder taps
10 Power Cleans
15 Shoulder taps
5 Squat Cleans
15 Shoulder taps

Skill/Strength:
EMOM 10

Odd: 8 Strict TTB
Even: Max distance HS Walk (make 3 attempts)

WOD:

Power clean 10-5-3-1-1-1-3-5-10 reps*
*Use varying loads to go unbroken in each set.

Front Squat 10-5-3-1-1-1-3-5-10 reps*
*Use varying loads to go unbroken in each set.

SET UP 2 bars and superset these together.



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Karen with dumbells 20lb each. *kicker is try to go unbroken in this rep scheme:

10-20-30-40-50

I got through 30 unbroken

9:22 P.R.


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“Flight Simulator”
Start at 5 DU’s. Increase by 5 after successful unbroken completion.

Make 3 attempts then make 3 attempts at an 8 foot HS walk.

20” time cap

I got thru 40 DU’s and HS walk was very successful.

WOD:
5 Rounds for Time
3 Hang Squat Cleans (155/105)
2 Hang Power Cleans (155/105)
2 Front Squat (155/105)
2 Power Cleans (155/105)
100m Run

8:26 Rxd. Not bad for an old man.


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Karen with dumbells 20lb each. *kicker is try to go unbroken in this rep scheme:

10-20-30-40-50

10:22

I broke up reps after 24 of 30. Awful.


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20 minute EMOM

Even: 3 PC at 185
Odd: 15 TTB

Failed somewhere on TTB and finished with 10 at the end.


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3 RFT

Run 400m
30 Double DB DL 80lbs

13:46


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300lb P.R. on bench press for a 1 RM. I know it’s not everything but I’m happy to finally hit it after all these years of setting the bar on my chest.


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5 RFT

5 pull ups
10 TTB
15 burpees

12:26

Good WOD to repeat. Cramped up my back a little bad but still finished. Looks easier on paper.


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3 rds

10 Double 80lb DB FS
1 min Max dus
1 min rest

Followed immediately by

3 rds
15 akbs 72lb
1 min Max dus
1 min rest

Lowest dus : 8

Definitely feeling the prednisone on that one





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Complete as many rounds as possible in 12 minutes of:
1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double-Unders

5 plus 1 snatch. Had to go to PS. Wow. This brute strength stuff has built muscle but killed my cardio. That and I tweaked my neck last week. Repeat on this one.


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“Seven Deadly Sins”

10 Chest to Bar Pull-Ups
20 Toes to Bar
30 Deadlifts (185/123)
100 Double-Unders
30 Box Jumps (24”/20”)
20 Burpees
10 Power Cleans (185/123)

12:22 Rxd

It may look like I’m doing nothing this last month but I’m doing a program for muscle gain.


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“Dash”
6 Rounds for Time:
100m Run
7 Power Cleans (135/95)
14 Box Jumps (24”/20”)
11 Burpees

18:49 Rxd

This one was misleading


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“JT”
Complete 21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups

14:57. Not a P.R.


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9-6-3
Squat Snatch (105/63)
Burpee Box Jump (30/24)

Rest 3 Min

Repeat

15 Minute Time Cap

13:09

I should’ve strung together all the squat snatches but drop the bar every rep at the beginningWhich slowed my work out down dramatically


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15 minute Amrap

back squat 185
Toes to bar strict

1!

I got up to 10 but I’m not sure when the clock stopped


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For max pull-ups

4 Rounds
Row 500m
Run 400m
Max Pull-ups

18-20-13-9 1/9/18

First 500m was 1:38


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DB Lynne
5 rds for Max reps

75lb db bench press
Pull ups

100 reps 1/2/18



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300 DU’s

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

2 MU

8:48


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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


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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


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“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.


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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.


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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


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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


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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


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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


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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


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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


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15!

Db bench at 1/6th 1 rm bench
TTB

23:39 globo


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3 RFT

50 DUs
400m Run
500m Row

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


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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.


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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


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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


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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


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AMRAP 20

Strict pull ups
Strict dips

101/101


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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


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WVC

5 RFT and reps

400m run
Max push ups

17:12 at 120 push ups


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WOD:
4 Rounds for Time:

400m Run
50 Double-unders

14:28 WVC


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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


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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


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WOD:
4 Rounds for Time:

400m Run
50 Air Squats

WVC

15:42


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184 feet of handstand walk practice.

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


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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

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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


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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


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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


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WVC

10-1
1.5 pood kb bench press
Kb clean

13:52



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Love to Lift day 21

Technique is the focus.


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8 rds for time
Run 200m
Rest 2 min

21:42 with 20lb vest


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WVC = Weight Vest Challenge

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

20lb vest

22:45


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15" Death by TTB and Push-ups

With a 20lb vest

12/12 even


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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


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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


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60 minute EMOM

1 strict MU
1 C&J at 185

I fell apart after 42 minutes. Brutal test.


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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



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3 RFT

50 cal
100 DUs

18:13


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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


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"Eva"

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

72:19 Rxd. Awful


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Love to lift day 18


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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.

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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


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Push press 5! Stopped at 245

Love to lift day 17. Technique only


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AMRAP 20"
50m farmer carry 53lb
10 burpees

8 plus some walking


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15" AMRAP

Kb C&J two at 53lb

57



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"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


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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


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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

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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


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Love to lift day 16 done


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Day 15 love to lift complete


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

16:27 awful.


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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.


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Love to lift day 13 less pull ups


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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.


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Day 12 love to lift. More technique


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"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

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21-15-9-6-3

KBs 70
HSPU strict

11:07


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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


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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.


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"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.


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Kelly

33:32 Rxd

Box jumps but I stepped down for knee issues


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