3 WODS - ALL BACK2BACK WODS

AGAIN FASTER WOD #12

AMRAP 10:37

6 HSPU

8 OVER THE BOX JUMPS - 24in

10 DB HANG SQUAT CLEANS

MY ROUNDS - 8+2 ROUNDS

- TOUGH WOD. OVER THE BOX JUMPS GOING TO HANG SQUAT CLEANS MADE THIS A LUNG BURNER. WISH I HAD ANOTHER MINUTE OR SO.

WOD#2

3-3-3 SPLIT JERKS - 135(WARMUP), 185, 205, 215, 225(2)

WOD#3

"WHITTEN"

5 ROUNDS

22 KB SWINGS 2 POOD

22 BOX JUMPS

400 M RUN

22 BURPEES

22 WALL BALLS

MY TIME - 32:19

- GOOD WOD. THINK I COULD BREAK 30 IF HAVING SOMEONE TRAILING ME OR IN FRONT OF ME TO CATCH.

Back2Back WODS/ Row WOD

WOD #1

5 ROUNDS

6 SQUAT SNATCHES

30 DOUBLE UNDERS

MY TIME - 4:02

- MESSED UP 2X ON MY DOUBLE UNDERS ON THE LAST ROUND. COULD BREAK 3 IF I DO THAT ONE AGAIN.

WOD#2

MIDWEST HOPPER

3 MIN AMRAP

MAX REP BACK SQUATS - 225LBS - MY REPS - 40

MAX REP PULLUPS - MY REPS - 102

TOTAL - 142 REPS - FIRST PLACE IN THE MIDWEST HOPPER CHALLENGE!!!

SKILL WORK-3 WODS

3X10 - BARBELL ROLL OUTS SUPERSET W BACK EXTENSIONS

WOD#1

MAINSITE WOD

7 ROUNDS

3 FRONT SQUATS - 185LBS

7 L PULLUPS

MY TIME - 4:52 - rxd - easy wod front squats went real quick first 4 rounds unbroken pullups then sets of 1 but strung together superfast with good form.

WOD #2

8 ROUNDS

250M RUN - we did 25 mountain climbers due to icy roads

15 K2E

10 BURPEES

5 HSPU

MY TIME - 16:32 - rxd

hspu became very difficult after round 2 bc i did them yesterday as well as the burpees and mountain climbers adding up and using your arms so much.

WOD#3

5 ROUNDS

250M ROW

21 WALL BALLS

21 DOUBLE UNDERS

MY TIME - 12:58

2 WODS AND STRENGTH

STRENGTH

3-3-3-3-3 - 315 - 4 OUT OF 5 ROUNDS COMPLETED ROUND 4 GOT 2 REPS.

WOD

AMRAP 10:37 - AGAIN FASTER WOD #12

6 HSPU

8 OVER THE BOX JUMPS 24 IN

10 HANG SQUAT DB CLEANS - 40LBS

MY TIME - 7 + SOMETHING ROUNDS LOST COUNT BUT DOIN IT AGAIN.

WOD#2

DT

5 ROUNDS

12 DEADLIFTS - 155

9 HANG CLEANS

6 PUSH JERKS

MY TIME - 11:32

- THIS WOD WAS SUPER TOUGH ESPECIALLY AS A LAST WOD. DONT THINK I COULD DO MUCH BETTER ON THIS. GRIP WENT TO CRAP AFTER ROUND 2.

1 WOD

"BULL"

HERO DAY

2 ROUNDS

200 DOUBLE UNDERS

50 OHS - 135

50 PULLUPS

RUN 1 MILE - I DID 1.08 BOTH ROUNDS

MY TIME - 38:37

- TOUGH WOD BUT FUN. LOVE DOUBLE UNDERS AND PULLUPS SO IT WAS NICE. THE OHS WERE KILLER AND WE ERE GETTING CRUSHED WITH SNOW OUTSIDE SO IT WAS VERY SLIPPERY ON THE RUN BUT DEF A GOOD WOD. THINK I COULD HAVE WENT FASTER TOOK OME LONG BREAKS WITH THE OVERHEAD SQUATS ESPECIALLY ON ROUND 1 PACED TO MUCH.

1 WOD

“12 DAYS OF CHRISTMAS” PERFORM THE WOD AS THE SONG IS SANG! SEE EVERYONE TOMORROW.
1 – BURPEE BOX JUMP
2 – HSPU
3 – HANG SNATCHES (95/55)
4 – HANG CLEANS (95/55)
5 – PISTOLS
6 – KB SWINGS
7 – DOUBLE UNDERS
8 – MED BALL CLEAN WALL BALLS
9 – SITUPS
10 – PULLUPS
11- WALKING LUNGES
12 – GYM SPRINTS

MY TIME = 19:08

2 maybe 3 wods

WOD #1

NOT SO CROSSFIT TOTAL

1 REP MAX

CLEAN - 235 - TIED PR - THINK I COULD GET 245 BUT USED MY 3 ATTEMPTS

BENCH - 265 - NEW PR BY 10 LBS AND STILL THINK I COULD HAVE WENT UP

OHS - 225 - WENT TO LIGHT - USUALLY IF I COULD JERK IT I COULD SQUAT IT. WILL TRY THIS AGAIN IN A FEW WEEKS. DEF NEED TO START DOING MORE O LIFTS AND HEAVY STRENGTH MORE THAN ONCE A WEEK.

WOD #2

SUPER CINDY

AMRAP 20 MIN

5 C2B PULLUPS

10 RING DIPS

15 OHS - 95LBS

MY ROUNDS = 12+9

WOD #3?? A NEW GUY MIKE FROM FORT BRAGG IS ON LEAVE FROM THE MILITARY WORKING OUT AT OUR PLACE. GUY IS A BEAST SO HE IS MAKING UP A WOD THAT I WILL DO WITH HIM LATER.

2 WODS

WOD #1

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

OH WALKING LUNGE - 45LBS PLATE

KNEES TO ELBOWS

2 THERE AND BACKS IN THE GYM - ABOUT 280 FEET - 70 FEET TURNAROUNDS

MY TIME - 7:40

THEN WITH A PARTNER TABATA ROWS FOR DISTANCE - 5 ROUNDS

ME AND STEPH = 1130

WOD #2

"KALSU"

100 THRUSTERS W 135

5 BURPEES ON THE MINUTE EVERY MINUTE

MY TIME -21:22

- ALL I CAN SAY TO THAT ONE IS WOW!

2 WODS

WOD#1

5 ROUNDS FOR MAX REPS

OVERHEAD SQUATS - 135

PUSHUPS

RD1 - 19 + 32

RD2 - 17 + 31

RD 3 -16 + 26

RD 4 - 14 + 24

RD 5 - 12 + 21

WOD #2

OWED ONE OF MY MEMBERS 50 BURPEES CAUSE THE GMEN CRAPPED THE BED AGAINST THE AWFUL EAGLES.

50 BURPEES - 1:52

50 KB SWINGS - 1.5 POOD

TOTAL TIME - 4:08

AGAIN FASTER WOD #11

AGAIN FASTER WOD #11

35 THUSTERS

20 DEADLIFTS - 155

50 DOUBLE UNDERS

20 THURSTERS

20 DEADLIFTS

50 DOUBLE UNDERS

20 THRUSTERS

19 DEADLIFTS

100 DOUBLE UNDERS

MY TIME - 6:58

- TRIED 2X BEFORE TODAY. TOUGH WOD WAS SORE AS HELL FROM YESTERDAYS AND HANDS ARE TORN UP BUT BEEN REALLY WANTING TO DO IT AGAIN. GOIN AT KALSU RXED TOMORROW!!!

3 WODS

WOD#1 - 9:00AM

W A PARTNER

70-60-50-40-30-20-10

PULLUPS

BOX JUMPS

250 M RUN

TIME - 26:54

- DID THIS WOD W A FIRST TIMER DID ABOUT 75% OF THE PULLUPS.

WOD #2

W A 25LB VEST

3 ROUNDS

30 DOUBLE UNDERS

30 SITUPS

30 AIR SQUATS

10 KB SWINGS - 2 POOD

TIME - 8:11

WOD #3

REPEAT WOD #1

TIME - 17:10

- DID ABOUT 60% OF THE PULLUPS AND SPLIT BOX JUMPS.

STRENGTH/WOD

STRENGTH

5X5 - BACK SQUAT - 225-245-275-295-305

5X1 - FULL SNATCH - 135-145-155-165-175

5X1 - 10 SEC HOLD AT BOTTOM - 135X5

WOD

5 ROUNDS

10 BURPEES

10 SNATCHES - 135LBS

MY TIME - 9:11

2 WODS

WOD #1

5 ROUNDS

10 BURPEES

30 SITUPS W 20 POUND BALL TO GROUND THROWN OFF WALL

CASH OUT 50 DOUBLE UNDERS

MY TIME - 12:16

WOD#2

2 ROUNDS

1000M ROW

15 MUSCLE UPS - RINGS 1 FOOT ABOVE REACH - HANDS TURN OUT EACH REP

5 OHS - 135

MY TIME - 16:08

- I WOULD LOVE TO HAVE A CHAT W THE ROWER INVENTOR MAN DO I HATE ROWING HA. DIDNT GO ALL OUT AS I USUALLY DO BACK IS SUPER SOAR FROM YESTERDAYS BACK2BACK WOD.

3 WODS - REPEAT

AGAIN FASTER WOD

ATTEMPT 1

80 DOUBLE

14 DEADLIFTS 225

25 THRUSTERS

60 DOUBLES

14 DEADLIFTS

25 THRUSTERS

60 DOUBLES

12 DEADLIFTS

25 THRUSTERS

MY TIME - 7:12

AGAIN FASTER WOD

ATTEMPT #2

100 DOUBLES

5 ROUNDS

4 DEADLIFTS

8 THRUSTERS

5 ROUNDS

4 DEADLIFTS

7 THRUSTERS

MY TIME - 8:02

- THOUGHT I WOULD HAVE DONE BETTER ON THIS ONE. THE DEADLIFTS KILLED ME ON BOTH. I THOUGHT 4 WOULD HAVE BEEN BETTER ON THE 2ND BUT I WAS TIRED FROM THIS MORNING. WILL ATTEMPT AGAIN ON FRIDAY TO TURN IN.

WOD #3

FROM ROGUE COLUMBUS

AMRAP 20 MIN - 185

1 POWER CLEAN

2 FRONT SQUATS

1 PUSH JERK

MY ROUNDS - 22 ROUNDS

- LOWER BACK AND LEGS TOASTED FROM THE DOUBLE ATTEMPT AT AGAIN FASTER. WILL GO HARD TOMORROW STILL!

2 ROWS

ROW #1

ROW 3000M AT 2:15

ROW #2 - 4 HOURS LATER

ROW 20 MIN UNDER 2:10

START - 10TH MINUTE AND END WITH 100 DOUBLE UNDERS

TOTAL ROW 4200M

2 WODS

WOD # 1 MADE UP BY MOLLY

4 ROUNDS

250M ROW

10 BIG TIRE FLIPS

12 - 50 FT SPRINTS

50 FT HANDSTAND WALK

MY TIME - 15:37

WOD #2

50 DEADLIFTS - 135

THEN

7 ROUNDS

7 KB SWINGS - 2 POOD

1 HAND RELEASE BURPEE

3 HIGH BOX JUMPS- 36.5 INCHES

MY TIME - 6:06

1 WOD

WOD#1

AMRAP 15 MIN ON THE MINUTE

2 POWER CLEANS @205

AMRAP DOUBLE UNDERS IN REMAINING TIME

MY SCORE - 631 DOUBLE UNDERS

3 WODS

WOD #1

AGAIN FASTER ROW 2K WOD # 10

MY TIME = 7:25

IM AWFUL AT ROWING. PR BY 22 SECONDS.

WOD#2

W/ A PARTNER

150 KB SWINGS - 2 POOD

250 PUSHUPS - 25LBS VEST

350 SITUPS WITH OUT VEST.

450 AIR SQUATS WITH 25LBS VEST

OUR TIME - 32:11

- BRAD PICKED UP MY SLACK IN THE KB SWINGS AS I PICKED IT UP IN THE PUSHUPS AND AIR SQUATS. LEGS FEEL LIKE JELLO ESPECIALLY ODIN THIS WOD RIGHT AFTER A 2K ROW.

WOD#3

5 ROUNDS

5 MUSCLE UPS

4 HSPU

14 PISTOLS

21 DOUBLE UNDERS

MY TIME = 8:21

REST DAY!

STRENGTH/2 WODS

STRENGTH

5X5 - SQUAT SNATCH - TAP AND GO

95 - 115 - 135 - 145 - 155

WOD

AMRAP 20 MIN W 40 LBS WEIGHTED VEST

30 DOUBLE UNDERS

21 OH LUNGES W 45 LBS PLATE

9 C2B PULLUPS

MY ROUNDS = 6 ROUNDS + 41 REPS

- VERY TOUGH WOD. THE WEIGHTED VEST MADE EVERYTHING SUCK. MY CALVES ARE PRETTY BURNT FROM YESTERDAYS DOUBLE FLIGHT SIMULATOR ATTEMPT.

WOD #2 -MAINSITE WOD

3 ROUNDS

400 M RUN

15 PULLUPS

50 AIR SQUATS

15 PULLUPS

MY TIME - 10:37

- HAD TO DO THIS ON THE TREADMILL DO TO THE FACT THAT IM A HUGE WUSS AND HATE THE COLD WEATHER. HAD TO RUN TO ANOTHER ROOM TO DO THE 400 M RUNS RUN BACK TO THE OTHER ROOMS TO DO THE PULLUPS AND SQUATS.

2 WODS/ ROWING SPRINTS

WOD #1

21-15-9 - 25 LBS WEIGHTED VEST

BURPEES

32KG KB SWINGS

WALL BALLS - 20LBS

MY TIME - 8:41

6X30 SEC SPRINTS ON ROWER - 30 SEC OFF AFTER EACH SPRINT

RD 1 - 1:32 AVG

RD 2 - 1:33 AVG

RD 3 - 1:35 AVG

RD 4 - 1:36 AVG

RD 5 - 1:37 AVG

RD 6 - 1:35 AVG

FLIGHT SIMULATOR - WARM UP - ATTEMPT 1

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

DOUBLE UNDERS - UNBROKEN

- GOT TO 45 ON THE WAY DOWN AND THE VIDEO CAMERA WAS NOT WORKING.

WOD #2

IN 10 MIN

RUN 1 MILE @ 4% INCLINE THEN W REMAINING TIME AMRAP OHS - 135LBS

MY REPS - 29 REPS

FLIGHT SIMULATOR - WARM UP - ATTEMPT 2

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

DOUBLE UNDERS - UNBROKEN

MY TIME - 7:07

- WILL SEND THIS IS TO AGAIN FASTER FOR THE TSHIRT PRIZE HOPEFULLY WIN IT.

Flight Simulator - Again Faster WOD from Michael Abgarian on Vimeo.

STRENGTH/2 WODS/ENDURANCE ROW

STRENGTH

5-5-5-5-5 - BACK SQUAT

SET 1 -225

SET 2 -245

SET 3 -255

SET 4 -265 (F) - GOT 4

SET 5 - 265 (F) - GOT 4

WOD#1

5 ROUNDS

MAX DEADLIFT 3 REPS

MAX HANDSTAND PUSHUPS

USED 335 LBS FOR THE DEADLIFTS

THEN:

24 INCH BOX JUMP

MY REPS - 84

- QUADS WERE SHOT FROM THE FRONT SQUATS AND DEADLIFTS.

RD 1 - 27 HSPU

RD 2 -16 HSPU - HUGE DROP IN REPS HA.

RD 3 - 14 HSPU

RD 4 - 15 HSPU

RD 5 - 13 HSPU

MY TOTAL - 85 HSPU

ROW 3,000M - 11:57

- KEPT ABOUT 2:02 CONSISTENT THAN THE LAST 10 SECONDS OF EVERY MINUTE WOULD GO TO 1:48.

WOD #2

MAINSITE WOD

21-18-15-12-9
115 LBS POWER SNATCH
WALL BALLS
KNEES TO ELBOWS

MY TIME - 14:49

- TOUGH WORKOUT. AGAIN I HATE WALLBALLS SO THAT WAS KILLER.

endurance and wod

4000m row - 75% - 16:57

3x10 weighted dips

25lb vest - 10

40 lb vest - 10

65lbs - 7

WOD

100 pullups for time on the minute every minute you owe 5 burpees

my time - 2:27.

- think i could have broken 2 minutes and split it up 50 and 50 but oh well maybe next time.

BACK2BACK WODS

WOD #1

"KAREN"

150 WALL BALL SHOTS FOR TIME

MY TIME - 8:27

- HA THIS IS BAD. IM TERRIBLE AT WALL BALLS. HATE USING THIS BUT BEING SHORT AND WALL BALLS STINKS. ONCE I HIT THE 50 MARK IT STARTED TO BECOME JUMP SHOTS FOR EVERY THROW.

WOD#2

MAINSITE WOD

3 ROUNDS

10 MUSCLE UPS

10 FORWARD ROLLS

20 PISTOLS - 10 EACH LEG

20 YARD HANDSTAND WALK

MY TIME - 11:37

- DID THE MUSCLE UPS UNBROKEN PRETTY EASILY ROUND 1. THE FORWARD ROLLS MADE YOU DIZZY AS HELL, THE PISTOLS I STRUGGLED A LITLE CAUSE WE DID KAREN 15 MINUTES BEFORE THAT . I PR'D DISTANCE ON MY HANDSTAND WALK. MADE IT A FULL 50 FT BEFORE FALLING. FUN WOD DEF SOMETHING DIFFERENT.

2 WOD'S

2,000M ROW - 85% - MY TIME = 8:21

1,000M ROW - 85% - MY TIME = 4:04

WOD #1

5 ROUNDS

200M RUN

1 ROPE CLIMB - 20 FT

20 T2B

MY TIME - 13:21

"Speal vs Khalipa"

WOD
SPEAL VS KHALIPA
1 CLEAN AND JERK (155/105)
1 ROUND OF CINDY (5 PULLUPS, 10 PUSHUPS, 15 SQUATS)
2 CLEAN AND JERKS
1 ROUND CINDY
3 CLEAN AND JERKS
1 ROUND OF CINDY
4 CLEAN AND JERKS
1 ROUND OF CINDY
- GO ALL THE WAY TO 10 CLEAN AND JERKS AND YOU WILL END WITH 1 ROUND OF CINDY.

my time = 17:23

- hard workout. was really soar from everything yesterday. between the tabata weighted pullups and dips and the deadlifts from two days ago i was kind of banged up. def would like to hit that one again fresh. But man khalipa and speals time is unreal.

2 WODS + HAND STAND PRACTICE

- 10 MIN HANDSTAND PRACTICE

- GOT 32 SEC HOLD WITH NO WALL.

WOD #1

MAINSITE HERO WOD

10 ROUNDS

1 - 15FT ROPE CLIMB STARTING FROM SEATED POSITION

29 BACK SQUATS WITH 135LBS

***CHANGED** 2 POOD KB FARMERS WALKS - 100 FEET

MY TIME - 27:37

- THE SQUATS WERE MISERABLE. GREAT WOD THOUGH. BACK WAS KIND OF TIGHT FROM YESTERDAYS DEADLIFTS.

WOD #2

TABATAS

40 LBS VEST - PULLUPS - 8

40 LBS VEST - RING DIPS - 4

95LBS SNATCHES - 6

45 LBS BUMPER PLATE SQUATS - 11

MY SCORE - 29

2 WODS +1 STRENGTH

STRENGTH

5-5-5-5-5 BACK SQUAT

225-245-275-295-305

WOD#1

AMRAP 10 MIN

7 BOX JUMPS - 32 INCHES (AROUND) 24 INCHES PLUS 3 BUMPER PLATES

7 BURPEES

7 KB SWINGS - 2POOD

MY ROUNDS - 8+1

WOD#2

21-15-9

DEADLIFT 225

C2B PULLUPS

BURPEES

MY TIME - 5:41

2 WODS

WOD #1

5 ROUNDS

ROW 500 M

3 MIN BREAK

MY TIMES -

RD 1 -2:26

RD 2 -2:26

RD 3 -2:28

RD 4 -2:29

RD 5 -2:31

WOD #2

25 RING DIPS

THEN

10 Front Squats 155#/95#
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders

MY TIME - 4:53

SECTIONAL WINNER GOT 4:00 FLAT - ADDED 25 RING DIPS TO WOD.

4 WODS

WOD #1

2000 M ROW

3 MIN TO FIND MAX SPLIT JERK

MY SCORES -7:34 - 225LBS

WOD #2

AMRAP in 6 min
10 Thruster – 95lbs
40 double unders

MY SCORE - 5+2 ROUNDS

WOD #3

DT
5 rounds for time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
All at 155lbs

MY TIME - - DID 30 MIN OF YOGA BEFORE THIS. ATTEMPTED TO START THIS WORKOUT AND CALLED IT RIGHT OFF AFTER RD 1 OF DEADLIFTS. WILL ATTEMPT NEXT WEEK.

WOD #4

RUN 800 M @15% UPHILL AT 8.4 MPH

1 min to complete
8 DL @ 315
8 ring dips
1 min to complete
8 KBS 2Pood
8 Burpees

RUN 800 M @15% UPHILL AT 8.4MPH

MY TIME = ??? VERY DIFFICULT THE 800 M RUN TOOK A WHILE. WE MADE THE RULE YOU CANNOT REST YOUR ARMS ON THE TREADMILL FRONT.

ONE AWFUL WOD

WOD - HAPPY THANKSGIVING

ROW 1363

125 PULLUPS

125 DOUBLE UNDERS

125 SITUPS

125 SQUAT

RUN 1400

220 HAND RELEASE PUSHUPS

27 CLEAN AND JERKS - 135LBS

MY TIME - 44:57

2 WODS - "BLAKE" AND AGAIN FAST WOD #7

WOD
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Blake

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann M

MY TIME - 16:17

WOD #2

21-15-9

135LBS OHS

225LBS DEADLIFT

MY TIME - 5:27

- TOUGH WOD. MY LEGS WERE FRIED FROM THE MORNING WOD. WILL DEF TRY THIS ONE AGAIN AS MOVING HEAVY WEIGHT IS ON OF MY WEAKNESSES.

2 WODS

WOD#1

3 ROUNDS

10 MUSCLE UPS

21 POWER CLEANS - 95 LBS

400 M RUN

MY TIME - 15:19

WOD#2

TEAM WOD - 3 ROUNDS EACH

W A PARTNER DO

750 M ROW

WHILE PARTNER ROWS DO

10 GHD WALL BALL SITUPS

10 WALL BALLS

10 HSPU ON 2 ELEVATED 45LBS PLATES

AGAIN FASTER WOD #9 from Michael Abgarian on Vimeo.

2 WODS

"CROSSFIT TOTAL"

BACK SQUAT - 345-350(NEW PR)- 360(F)

SHOULDER PRESS - 175-180(NEW PR)- 185(F)

DEADLIFT- 395-405-415)(F)

MY TOTAL - 925

WOD#2

10 ROUNDS

10 BOX JUMPS

10 PULLUPS

MY TIME - 4:57

VIDEO TO COME TOMORROW. I CRUSHED THE AGAIN FASTER GUY BY ALMOST 2 MIN. WE WILL SEE HOW THAT HOLDS UP!

WEEKEND OFF

TOOK THE WHOLE WEEKEND OFF. MY BODY WAS SORE GREAT RELAXING WEEKEND!!

strength/2 wods

1-1-1-1-1 - ohs

185-205-225-235-245(F)

i could do this. just couldnt stabalize at the top.

WOD#1

w a 40lb vest

10 Rounds of:

10 Pull Ups

10 Push Ups

10 Sit Ups

10 Air Squats

MY TIME - 12:42

- did 3 more rounds with the vest off directly after it in 2:07 - felt like i weighed 10 pounds once i took the vest off.

WOD#2

CLEAN/RING HSPU FROM 2010 CROSSFIT GAMES

7 ROUND

3 POWER CLEANS - 205

4 RING HSPU

MY TIME - 7:38

REST DAY!!

TODAY WAS A TRUE REST DAY. I ONLY WALKED STRIKER FOR ABOUT 2 MILES TODAY TOTAL. I DID SOME FOAM ROLLING AND SOME LIGHT STRETCHING. TOMORROW I WILL GO SUPER HARD!!!!

2 WODS

WOD#1

30 UNBROKEN WALL BALLS

5 - 20FT ROPE CLIMBS

1K ROW

MY TIME = 8:07

WOD #2

CROSSFIT GAMES 09 CHIPPER

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

MY TIME - 18:19

beat mikkos game time by over a minute. This was a good one for me I love the long endurance ones!

2 WODS

AMRAP 15 MIN

3 FRONT SQUATS - 185

3 MUSCLE UPS

MY SCORE - 14+4

WOD#2

3 MIN MAX DOUBLE UNDERS

MY SCORE - 317

5 MIN BREAK THEN

4 MIN MAX BOX JUMPS - 117

3 MIN MAX KB SWINGS - 70

2 MIN MAX T2B - 52

1 MIN MAX HSPU - 19 ON PLATES -

2 WODS

STRENGTH

3-3-3-3-3-3- - CLEAN AND JERK

135-155-185-205-215-225(F ON #3)

WOD #1

AMRAP IN 12 MIN

400 M RUN

5 - 315LBS DEADLIFT

MY SCORE - 4 1/2 ROUNDS

WOD#2

3 ROUNDS W 1 MIN BREAK AFTER EACH

500M ROW

50 UNBROKEN DOUBLE UNDERS

15 UNBROKEN WALL BALLS

MY SCORE

RD1 - 3:07

RD2 - 3:52 - SCREWED UP ON #42 OF DOUBLE UNDERS

RD3 - 3:11

"KARABELLE"

10 ROUNDS

3 SQUAT SNATCHES - 135

15 WALL BALLS - 20LBS

MY TIME - 14:51

- WENT WELL.. DIDNT MESS UP ANY SQUAT SNATCHES. WALL BALLAS ARE KILLER ESPECIALLY BEING 5'4 BUT IT IS WHAT IT IS.

2 WODS/"DAMN NEAR KILLED HIM"/"MICHAEL"

“DAMN NEAR KILLED HIM”
100 Double Unders
25 Deadlifts… 275/185 pounds
25 HSPU’s
25 KB Swings… 70/35 pounds
25 Toes to Bar – YESSSS I KNOW AGAIN!
25 OHS… 115/75 pounds
25 Abmat Sit Ups
25 Chest to Bar Pull Ups
25 Box Jumps… 24/20″ box
25 Ring Dips
400M Run

MY TIME - 16:05

- GREAT TIME DEF THINK I COULD HAVE DONE BETTER IF I HAD SOMEONE CLIPPING AT MY HEELS. DID THE DOUBLE UNDERS, HSPU, T2B, AB MATS, C2B UNBROKEN.

MODIFIED MICHAEL

3 ROUND

1000M ROW

50 BACK EXTENSIONS

50 GHD SITUPS

MY TIME - 26:47

- THE SITUPS WERE BRUTAL.

WOD

WOD #1

50 TURKISH GETUPS

50 T2B

MY TIME = 15:41

STRENGTH/2 WODS

DEADLIFT – 75%X5, 85%X3, 95%X1+

275x5, 315x3, 345x5

WOD
1min AMRAP of:
MAX DOUBLE UNDERS
2min Rest then:

2min AMRAP of:
10 Air Squats
4 HSPU’s
3min Rest then:

2min AMRAP of:
5 Chest to Bar Pull Ups
5 Thrusters… 115/75 pounds
3min Rest then:

2min AMRAP of:
5 KB Swings… 70/35 pounds
5 BURPEES

MY SCORE = 337

WOD #2

3-3-3-3-2-2-1-1-1

95-135-145-155-165-165-175-185(F)-180(NEW PR)

THEN

RUN .32 w striker

row - 700Mx4

STRENGTH/2 WODS

STRENGTH

245X5

275X3

305X5

WOD

"JOSHUA"

21OHS(95LBS)

42 PULLUPS

15 OHS

30 PULLUPS

9 OHS

18 PULLUPS

MY TIME - 4:50

WOD#2

2K ROW

30 MUSCLEUPS (HANDS TURN OUT AT BOTTOM)

30 WALL BALLS

4 THERE AND BACK BIG TIRE FLIPS

MY TIME -26:08

OHS/ROWING

STRENGTH

3-3-3-3-3 - OHS/SNATCH BALANCE

135-155-175-175-185

WOD

3 ROUNDS

500M ROW

15 WALL BALL SHOTS

MY SCORE - 8:07

- WORKING ON MY WEAKNESSES. I STINK AT ROWING AND WALL BALLS. GOTTA KEEP WORKING EACH WEEK.

WOD

AMRAP 12 MIN

9 THRUSTERS - 35LB DB

1 - 15FT ROPE CLIMB

MY SCORE - 11+9 ROUNDS.

WAS 2 INCHES FROM 12 ROUNDS MISSED THE MARK.

FRONT SQUAT/WOD/WOD

FRONT SQUATS

3-3-3-3-3

185-215-235-255-265

WOD

25 T2B

50 BURPEE BOX JUMPS

25 T2B

MY TIME = 6:27

WOD#2 - MIKE V TONY

21-15-9

WALL BALLS

RING PUSHUP

225lb DEADLIFT

MY TIME - 5:05

*EVERY FRIDAY WILL BE DOING A WORKOUT WITH ONE OF MY FRIENDS TONY WHO OIS ALOT BIGGER THAN ME AND HIS STRENGTHS ARE DIFFERENT THAN MINE. IM LETTING HIM CHOSE THE WORKOUT AND WE WILL COMPETE. THIS IS GOOD BECAUSE I CANT KEEP WORKING ON MY WEAKNESSES AND GET PUSHED ALL THE WAY.

WOD#3

AMRAP 2 MIN MAX DOUBLE UNDERS

MY SCORE - 221

1 TIME NO STOP - 181

BOTH PR'S

STRENGTH/WOD

STRENGTH

BENCH PRESS

175X5

195X5

220X5

WOD

5 ROUNDS

7 MANMAKERS

25 DOUBLE UNDERS

*EVERYTIME THE BAR DROPS YOU OWE 25 BURPEES

MY TIME = 13:44

SQUAT

235X3

260X3

290X8

SNATCH 1-1-1-1-1-1-1-1-1

95-95-115-115-135-135-155-155-165-165-165-165

WOD

5 rounds

run 400 m

row 500 m

my time = 19:44

RUN/WOD

5 ROUNDS

800M RUN

RD1 - 4:17(EASY JOG)

RD2 - 3:59

RD3 - 3:41

RD4 - 3:27

RD5 - 3:11

- IST TIME WITH THIS JUST KIND OF PACED THIS. NEXT WEEK WILL GET BETTER!

WOD

"SEVEN"

7 ROUNDS

7 HSPU

7 THRUSTERS(135)

7 K2E

7 DEADLIFTS(245)

7 BURPEES

7 KB SWINGS (32KG)

7 PULLUPS

MY TIME = 27:46

- I WOULD RANK THIS AS THE 2ND WORST WOD OF ALL TIME. THIS WAS MISERABLE FROM START TO FINISH HA. DEF CHALLENGING.

5k run

we ran in a 5k race today. I was so soar from the fall brawl. Did the run in 22:37 . Taking monday off and will get back at it in Tuesday.

FALL BRAWL

EVENT #1

RUN 1.5 TRAIL RUN

MY TIME - 13:46

- CAME OUT OF THE GATES TO FAST. WAS WITH THE LEADERS AND THEN HIT THIS MASSIVE HILL AND THEN CRUSHED ME. FINISHED IN 36TH PLACE BOOOO!

EVENT #2

21-15-9

WALL BALLS

ROWING

GROUND TO OVERHEAD W115

MY TIME = 10:56

- 22ND PLACE. ANOTHER CRAPPY EVENT FOR ME WITH MY LACK OF LENGTH WALL BALLS AND ROWING KILLED ME.

EVENT #3

5 MIN TO FIND 1 REP MAX IN DEADLIFT THEN EACH MUSCLEUP = 3 POUNDS AND EACH PULLUP = 1 POUND ADDED TO YOUR DEADLIFT

MY SCORE = 531

2ND PLACE - WAS NOT ALLOWE TO BUTTERFLY PULLUPS AND N THE MUSCLEUPS HAD TO TURN YOUR HAND OUT .

OFF

RAN ALMOST 3 MILES WITH STRIKER TODAY IN 24 MINUTES. SHE POOPED AND PEED AND WANTED TO CHASE SQUIRRELS ALL OVER.

DID THE FIRST PART OF EVENT #2 JUST THE WALL BALLS AND ROWING. WAS NOT PLEASED WITH THE EVENTS THAT CAME OUT IN EVENT #2. DEF NOT MADE FOR THE SHORTER PEOPLE IN LIFE HA OH WELL. NOT SURE IF IM GONNA SNATCH OR CLEAN AND JERK THE WEIGHT. WE WILL SEE. WILL UPDATE THE SITE AFTER EACH EVENT.

"GRACE"

"GRACE"

30 CLEAN AND JERKS FOR TIME

MY TIME = 2:01

- NEW PR BY :56 SECONDS ... ONE OF MY MEMBERS GOT A 1:53 TODAY! GLAD TO SEE THEY ARE MAKING AWESOME PROGRESS. ALOT OF PEOPLE ARE MAKING PROGRESS SO THAT MAKES ME HAPPY.

WOD/RUN/ROW

7 ROUNDS

10 WALL BALLS

10 PULLUPS

MY TIME W 25LBS WEIGHTED VEST - 6:13

RUN - 7 SETS - 15% INCLINE @ 7.5 MPH - REST 40 SECONDS

ROW - 5 SETS - 500 M REST 90 SECONDS

2 WODS/STRENGTH

STRENGTH

205x5, 245x5, 275x9

WOD#1

ON THE MINUTE FOR 20 MIN

3 BURPEES

5 SNATCHES - 95LBS

30 YARD SPRINT

- MY TIME ALL 20 ROUNDS ALL ROUNDS WERE COMPLETE IN AROUND 25 SECONDS. ALOT TOUGHER THAN EXPECTED BUT GOOD. DOING THE AGAIN FASTER WORKOUT THIS AFTERNOON.

- PITTSBURGH THIS SATURDAY!

WOD #2

AMRAP 16 MIN

8 C2B PULLUPS

8 PISTOLS ALTERNATING

8 DEADLIFTS - 185

MY ROUNDS =13 Rounds + 2

- horrible score the deadlifts killed me . I dont think the 100 snatches in WOD 1 helped my cause. Ha oh well.

strength/wod

ROW 1000M

1:52/500M

STRENGTH

SNATCH COMPLEX

(SNATCH BALANCE(HOLD FOR 5 SEC)-OVERHEAD SQUATX3BEHIND THE NECK SPLIT JERK) - 95-115-135-155-175-195

WOD

W A 35LBS WEIGHTED VEST

20-18-16-14-12-10-8-6-4-2 - WALKING LUNGE

10-9-8-7-6-5-4-3-2-1 - KNEES TO ELBOWS

15 DOUBLE UNDERS AFTER EACH ROUND

MY TIME = 7:28

TEAM ROW - 2X - 675M ROW

"WEIGHTED NICOLE"

CLEAN AND JERK

185-205-215-225-230-235-240-245(F)-245(F)

WOD

W A 25 LBS WEIGHTED VEST

5 ROUNDS

400 M RUN

15 OHS - 115

MY TIME - 15:46

WEIGHTED VEST WAS KILLER. REALLY CONSTRICTS THE BREATHING. MADE THIS WOD VERY TOUGH.

WOD #2

NC TRIPLET

5 ROUNDS

6 DEADLIFTS REGRIP 4 FINGERS - 275LBS

12 OVER THE BOX JUMPS 20 IN

1 - 20 FT ROPE CLIMB

MY TIME = 7:56

STRENGTH AND WOD

AM

3-3-3-3-3- FRONT SQUATS - 225-245-265-275-275(F)

3-3-3-3-3- FULL SNATCH W 30 DOUBLE UNDERS AFTER EACH ROUND

135-145-155-165-175(NEW PR) -

I THINK I COULD HAVE DONE 180 MAYBE 185 BUT WE WILL SEE IN A COUPLE WEEKS.

PM

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

MY TIME = 18:24 -

WOD FROM PA SECTIONAL

IN 20 MIN W 35 LBS VEST

1000M ROW

THEN

AMRAP REST OF TIME

20 DOUBLE UNDERS

15 WALL BALLS - 20LBS

10 RING PUSHUPS

5 PULLUPS

MY REPS - 307 - REPS - 1ST PLACE PA SECTIONAL!

"THE CHIEF"

“THE CHIEF”
Max rounds in 3 minutes of:
3 – 135 pound Power cleans
6 – Push-ups
9 – Squats
Rest 1 minute. Repeat for a total of 5 cycles.

I DID MY CLEANS WITH 165LBS AND DID RING PUSHUPS INSTEAD OF PUSHUPS.

MY SCORE = 452 REPS

WOD FINAL FROM SOUTHEAST REGIONAL

WOD#1

8 ROUNDS

2 SQUAT SNATCHES - 145LBS

4 PUSH JERKS - 145LBS

6 C2B PULLUPS

200 M RUN

MY TIME - 14:28 - WOULD HAVE BEEN 16TH PLACE IN SOUTH EAST REGIONAL.

WOD #2

IN 12 MINUTES

20 HANDSTAND PUSHUP BUY IN

THEN WITH REMAINING TIME

20 DOUBLE UNDERS

10 BOX JUMPS 24 IN

10 LUNGES - 65LBS

MY SCORE = 449 - WOULD HAVE BEEN 4TH PLACE IN SOUTH EAST REGIONAL

FRAN

WOD

"FRAN"

21-15-9

THRUSTERS - 95LBS

PULLUPS

MY TIME = 2:23 - NEW PR!!!!! BEAT BY 5 SEC

WOD

STRENGTH

1-1-1-1-1-1 - SPLIT JERKS

135-185-205-225-235-245F - 245 - 255 F

WOD

5 ROUNDS

250M ROW

10 FRONT SQUATS - 135

15 GHD SITUPS

20 BOX JUMPS - 24 IN

MY TIME - 18:11

4 WODS

9AM - WOD #1

3 ROUNDS

15 - 135LBS HANG CLEAN

15 BURPEES

MY TIME = 4:46

*CAME OUT OF THE GATES WAY TO FAST THINK I COULD HAVE GONE CLOSE TO 4 FLAT. WILL DO AGAIN IN 2 WEEKS.

9:15AM - WOD#2

3 ROUNDS

75 AIR SQUATS

25 RING ROWS

400M ROW

MY TIME = 12:27

* THE GRIP ON THIS WAS KILLER WORSE THAN THOUGHT BUT TOUGH.

4PM - WOD #3

"RANDY"

75 SNATCHES - 75LBS

MY TIME = 4:06

* GRIP WAS ALSO A KILLER ON THIS ONE

4:40 - WOD #4

"JT"

21-15-9

HANDSTAND PUSHUPS

RING DIPS

PUSHUPS

MY TIME WITH 25 LBS WEIGHTED VEST - 13:58

MY TIME UNWEIGHTED IS 6:07 DID NOT THINK I WOULD DOUBLE MY TIME BUT THAT WEIGHTED VEST TOOK IT TO ME.

**TODAY WAS A TOUGH DAY JUST GETTING MY BODY READY FOR THE FEELING OF PITSBURGH. WILL START DO CUT BACK NEXT WEEK TO A LITTLE MORE HEAVY METCONS AND ONLY DOUBLE AND SINGLES. THE WEEK OF WILL DO 1 STRENGTH DAY AND SOME SMALLER METCONS.**

2 WODS

WOD#1
“FILTHY 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/10 pound ball
50 Burpees
50 Double unders

MY TIME = 16:18

WOD#2

1-1-1-1-1-1-1 - SNATCH BALANCE HOLD AT BOTTOM - 135-155-165-175-185

3-3-3-3-3 - SQUAT SNATCH - 135-135-145-155-165

ROW 500OM NICE EASY PACE

3 WODS

WOD #1

POWER CLEAN/RING HSPU

7 ROUNDS

3 POWER CLEANS

4 RING HSPU

MY TIME = 8:49

** previous PR was 7:48 but this time rings were about 4 inches off ground . Last time were rings were knuckle length above ground. The extra depth was killer on this one. ***

WOD #2

IN 7 MINUTES ROW 1000M THEN DO AS MANY TURKISH GETUPS AS POSSIBLE

MY TURKISH GETUPS = 26 REPS

WOD #3

Five rounds

5 - 135 LBS Squat clean thruster

10 - Chest to bar pull-ups

MY TIME = 4:38

WOD#4

100M HANDSTAND WALK

MY TIME - 12:08

2 WODS

STRENGTH

75%X5, 85%X3, 95%X1+

235, 265, 295X5

WOD

5 ROUNDS

2 SNATCHES - 135

10 BOX JUMPS

10 TIRE FLIPS

100 M RUN

MY TIME - 8:21

WOD #2

50 - 95 LB SQUATS

5 - 15FT ROPE CLIMBS

40 - 115LB BACK SQUATS

4 - ROPE CLIMBS

30 - 135LBS BACK SQUATS

3 - ROPE CLIMBS

20 - 155LBS BACK SQUATS

2 - ROPE CLIMBS

10 - 175LB BACK SQUATS

1 ROPE CLIMB

MY TIME =18:11

OHS WOD FROM PA SECTIONAL

WOD

AMRAP IN 12 MIN

RUN 500M

THEN AMRAP OF 1 ARM KB OHS W 35LBS

- EVERYTIME THE KB GOES BELOW YOUR HEAD RUN 200 M

MY REPS = 181 - 11th in the PA sectionals! - Could have done a little better was super soar from 3 workouts on friday. Pittsburgh is coming up in 19 days!

3 WODS

WOD #1

AGAIN FASTER #4

8 ROUNDS

100M RUN

8 BURPEES

MY TIME = 6:20

WOD#2

DEADLIFT/PUSHUP WOD

10 ROUNDS

15 DEADLIFTS 135

15 PUSHUPS

MY TIME = 9:28

WOD #3

5 ROUNDS

5 SHOULDER TO OVERHEAD - 155LBS

15 KB SWINGS - 1.5POOD

25 T2B

MY TIME = 13:08

FELT PRETTY GOOD TODAY. TRYING TO GET MY BODY USED TO THIS SINCE FALL BRAWL IN PITTSBURGH IS COMING UP. GETTING EXCITED TO COMPETE!

2 WODS

STRENGTH

70%x3, 80%x3, 90%x3+

DEADLIFT - 250x3, 290x3, 330x6

BENCH - 160x3, 185x3, 210x6

WOD #1

AMRAP 20 MIN

5 HANG CLEANS - 135

10 BURPEES

15 BOX JUMPS - 24in

MY ROUNDS - 7+28

WOD #2

5 ROUNDS - 2 MIN BREAK AFTER EACH ROUND

3 SNATCHES - 135

RUN 400 M

MAX RING HSPU

MAX HSPU

MAX RING DIPS

RD 1 - 1:27 - 3-6-12

RD 2 - 1:33-2-5-11

RD 3 - 1:37-2-5-11

RD 4 - 1:41-2-5-12

RD 5 - 1:47-2-5-12

2 WODS

WOD #1

Walking Lunge 100m
Run 100m
10- jumping squats (45/25)
Walking Lunge 80m
Run 80m
20- jumping squats
Walking Lunge 60m
Run 60m
30- jumping squats
Walking Lunge 40m
Run 40m
40- jumping squats
Walking Lunge 20m
Run 20m
50 – jumping squats

MY TIME = 12:08

WOD # 2

ROWING HELLIN

1200 M ROW

63 KB SWINGS 1.5pood

36 PULLUPS

800 M ROW

42 KB SWINGS

24 PULLUPS

400 M ROW

21 KB SWINGS

12 PULLUPS

MY TIME = 20:11

2 WODS

STRENGTH

SQUATS – 70% X 3, 80% X 3, 90%X3+

WOD#1

Snatch, 1 rep


Clean and jerk, 1 rep.


As many rounds and reps as possible in ten minutes of:
120lb Squat clean, 6 reps
12 Pull-ups
24 Double-unders. Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments

MY SCORE - 264 REPS

WOD #2

5 ROUNDS

ROW 250M

1 ROPE CLIMB

20 GHD SITUPS

MY TIME = 13:08

"MARY"

WOD

AMRAP IN 20 MINUTES

5 HSPU

10 PISTOLS

15 PULLUPS

MY ROUNDS - 18

3 WODS

WOD #1

1-1-1-1-1

C+J -

WOD #2

"JACK"

AMRAP 20 MIN

10 PUSH PRESS - 115LBS

10 KB SWINGS - 1.5 POOD

10 BOX JUMPS - 24IN

MY ROUNDS =13+10 Push presses

WOD #3

"RYAN"

5 ROUNDS

7 MUSCLEUPS

21 BURPEES

MY TIME = 11:15

2 WODS DIANE/FRANX2

STRENGTH

65%x5, 75%x5, 85%x5

DEADLIFT - 245 - 275 - 310x6

BENCH PRESS - 155 - 175 - 195x8

WOD #1

"DIANE"

21-15-9

225LB DEADLIFT

HANDSTAND PUSHUPS

MY TIME = 4:21

WOD #2

FRANx2

21-15-9-21-15-9

95lb Thrusters

Pullups

MY TIME =9:05

RUN/C+J

WOD

IN 20 MIN

RUN 1.5 MILES THEN DO AS MANY CLEAN AND JERKS AS POSSIBLE W 135

MY SCORE - 48 REPS

*Did my run in 10:01 and felt good.

WOD #2

SPLIT JERKS

1-1-1-1-1-1-1-1

175-195-225-235-245F-245-255F-255F-255F

2 WODS - FIGHT GONE BAD/THRUSTER/MUSCLE UPS

WOD

3 ROUNDS

WALL BALLS

SDLHP

PUSH PRESS

BOX JUMP

ROWERS

MY REPS = 369 REPS

WOD #2

9-6-3

165LBS THRUSTERS

MUSCLE UPS

MY TIME - 5:04

SUPER CROSSFIT TOTAL

SQUAT - 345 - 365F - 365F

SHOULDER PRESS - 165 - 175 - 185F

DEADLIFT - 365 - 405 (NEW PR) - 425F

BENCH PRESS - 245 - 255 - 265F

CROSSFIT TOTAL - 925LBS

Again faster 3

WOD

AMRAP IN 10 MIN

10 FRONT SQUATS - 125

10 BOX JUMPS - 30 IN

10 PULLUPS

MY SCORE - 6+10

WOD #2

50 BOX JUMPS

5 MUSCLE UPS

35 BOX JUMPS

10 MUSCLE UPS

20 BOX JUMPS

15 MUSCLEUPS

MY TIME - 7:09

BARBARA

"BARBARA"

5 ROUNDS

20 PULLUPS

30 PUSHUPS

40 SITUPS

50 SQUATS

- REST 3 MIN AFTER EACH ROUND

MY TIME =

RD1 - 2:01

RD2 - 2:03

RD3 - 2:07

RD4 - 2:13

RD5 - 2:17

2 WODS

SKILL

1 - STRICT PRESS

2 - PUSH PRESS

3 - PUSH JERKS

MY SCORE = 165LBS

- CANNOT DROP BAR ON ANY SET

WOD #1

AMRAP IN 20 MIN

5 CLEAN AND JERKS @ 165LBS

10 T2B

400 M RUN - EACH 100 METER COUNTS AS 1 REP

MY SCORE = 129 REPS

WOD #2

AMRAP IN 10 MIN

10 FRONT SQUATS - 125LBS

10 BOX JUMPS - 30 INCHES

10 PULLUPS

MY SCORE = 6 ROUNDS

ATTEMPTING THIS WOD AGAIN ON FRIDAY!

2 WODS

WOD#1

"LYNNE ON JUICE"

5 ROUNDS OF MAX REPS OF

75% OF 3 REP MAX BACK SQUATS -(255LBS) - 11-10-10-9-8

WEIGHTED VEST RING PUSHUPS - 23-18-15-13-12

WEIGHED VEST PULLUPS - 24-22-22-20-17

MY TOTAL = 234 REPS

WOD#2

5 X 500M ROWS - 3 PUSH JERKS @155LBS -REST EXACTLY 3 MIN AFTER EACH ROW

THEN

AMRAP IN 3 MIN 30 IN BOX JUMPS

TOTAL TIME #1 =1:43-1:46-1:48-1:50 - 1:51

TOTAL REPS #2 =59

BACK2BACK WODS

WOD#1

RUN 500 M
15 KB SWINGS – 2 POOD
50 HAND RELEASE PUSHUPS
RUN 400 M
12 KB SWINGS
40 HAND RELEASE PUSHUPS
RUN 300 M
9 KB SWINGS
30 HAND RELEASE PUSHUPS
RUN 200 M
6 KB SWINGS
20 HAND RELEASE PUSHUPS
RUN 100 M
3 KB SWINGS
10 HAND RELEASE PUSHUPS

MY TIME = 15:09

WOD#2

3 ROUND

30 SQUAT SNATCHES – 75 LBS
30 WALL BALL SHOTS – 10 FT TARGET (20/10)

MY TIME = 16:19

3-3-3-3-3 - FRONT SQUATS

3-3-3-3-3-3 - FRONT SQUATS

1 - 225 LBS

2 - 245 LBS

3 - 265 LBS

4 - 285 LBS(NEW PR)

5 - 295 - FAIL

6 - 275 LBS(PREVIOUS PR)

WOD DEATH BY PULLUPS

DEATH BY PULLUPS

MY SCORE = 23 ROUNDS, 16 WAS W A 25LBS VEST ON.

WOD

3 ROUNDS

50 M WALKING LUNGE

100 M STANDING BROAD JUMP

200 M RUN

MY TIME = 13:52

2 WODS

WOD #1

"PAUL"

5 ROUNDS

50 DOUBLE UNDERS

35 K2E

20 YARDS WALKING W 185 OH

MY TIME = 24:07

WOD#2

10 MIN HSPU = 89

5 MIN AIR SQUATS = 231

2:30 MIN PULLUPS = 87

1:15 MIN PUSHUPS = 53

MY SCORE = 460 REPS

2 WODS

WOD #1

"JACKIE"

1000M ROW

50 THRUSTERS - 45lbs

30 PULLUPS

MY TIME = 7:09

WOD #2

7 ROUNDS

7 SNATCHES - 95lbs

7 SNATCH BALANCE

7 OHS

MY TIME = 14:08

WOD "THE PENTAGON"

9/11 DEDICATIONS

RUN 1 MILE FOR THE DISTANCE AROUND THE PENTAGON AND 184 REPS FOR ALL 184 PEOPLE THAT DIED ON THAT TRAGIC DAY.

WOD

AT ANY POINT RUN 1 MILE CAN BE BROKEN UP

46 POWER CLEANS - 135/95

46 BOX JUMPS

46 SITUPS

46 PULLUPS

MY TIME = 15:43

WOD NC SECTIONAL TRIPLET

AM

STRIKER AND I 2.1 MILE RUN - 22 MIN SHE JUST SNIFFED AND WENT #1 and #2 TODAY.

PM

NC TRIPLET

6 - 275LB DEADLIFTS W 4 FINGER REGRIP

12 - OVER THE BOX JUMPS 20 IN

1 - 20 FOOT ROPE CLIMB

MY TIME = 9:13

*** I DID THIS WORKOUT THIS MARCH AND WAS NOT ABLE TO FINISH KNOCKING ME OUT OF THE SECTIONALS.

2 WODs - run/doubles/thrusters - Jackie

3-3-3-3-3 - SNATCH - NEW PR 160LBS

THEN

WOD

3 ROUNDS

200 M RUN

50 DOUBLE UNDERS

25 THRUSTERS - 95lbs

MY TIME - 10:03

WOD #2

W 25lb weighted vest

ROW 1000M

50 THRUSTERS

30 PULLUPS

MY TIME = 7:52

quick made up

WOD #1

3 ROUNDS W/25LB WEIGHTED VEST

10 MUSCLE UPS

250M ROW

20 BACK EXTENSIONS

5 - 34 IN BOX JUMPS

MY TIME = 18:03

2 WODS

WOD #1

FREDDYS REVENGE

5 ROUNDS

185LB PUSH JERK - 10

10 BURPEES - 5

MY TIME - 10:08

WOD #2

PA CHIPPER

AMRAP IN 20 MIN W 35 LB VEST

ROW 1000M ONLY 1 TIME

THEN

20 DOUBLE UNDERS

15 WALL BALLS - 20lb

10 RING PUSHUPS

5 PULLUPS

MY SCORE = 6 ROUNDS + 10 DOUBLE UNDERS - 310 reps

WOD - EXTREME HEAVY FRAN

STRENGTH

3-3-3-3-20 - NEW PR 335lb

3-3-3-3-2 - NEW PR 240LB

WOD

EXTREME HEAVY FRAN

155LB THRUSTERS

52LB PULLUPS

MY TIME - 11:11

NC CHIPPER SECTIONAL

WOD - CHIPPER

60 DOUBLE UNDERS

30 THRUSTERS - 95LB

30 BURPEES

500M ROW

40 KB SWINGS 52LB

30 GHD SITUPS

500M ROW

30 ONE ARM KB SNATCHES 52LB

30 OH WALKING LUNGES

60 DOUBLE UNDERS

MY TIME = 16:11

"Linda"

WOD

10-9-8-7-6-5-4-3-2-1

1.5xBW - DEADLIFT

BW - BENCH PRESS

3/4xBW - SQUAT CLEAN

MY TIME:11:47

Heavy Grace/ROW

WOD

30 CLEAN AND JERKS W 185LBS -

MY TIME: 9:23

ROW 2,000M -

MY TIME:8:27

WOD- Jumps/Squat/Situps/Pushups/Pullups

AM

RUN 2.1 MILES W STRIKER

16:08 - SHE POOPED AND PEED AND SNIFFED WAS A SLOW POKE THIS MORNING!

PM

WOD

5 ROUNDS

50 PLATE TOUCHES - HEIGHT = 18'ABOVE REACH

40 AIR SQUATS

30 SITUPS

20 PUSHUPS

10 PULLUPS

MY TIME = 22:22

WOD - ROPE CLIMB-RING DIP-SQUATS

AM

- 2.1 MILES IN 15MIN

*STRIKER POOPED AND PEED*

PM

3-3-3-3-3- TAP AND GO CLEAN AND JERK - NEW PR 195LBS

WOD

3 ROUNDS

6 - 13FT ROPE CLIMBS

21 RING DIPS

50 AIR SQUATS

MY TIME - 16:37

WOD DEATH BY THRUSTERS

STRENGTH

3-3-3-3-3- BACK SQUAT - NEW PR 325LBS

3-3-3-3-3- BENCH - NEW PR 225LBS

WOD

"DEATH BY THRUSTERS"

“DEATH BY THRUSTERS”

WITH A CONTINUOUSLY RUNNING CLOCK DO 1 THRUSTER WITH 115LBS THE 1ST MINUTE, 2 THRUSTERS THE 2ND MINUTE AND YOU KEEP GOING UNTIL YOU CAN NO LONGER COMPLETE THE MINUTE.

MY SCORE - 13ROUNDS + 4 THRUSTER

Tabata Squat/Muscle Ups

WOD

TABATA SQUATS 20 SECONDS ON 10 SECONDS OFF OF AIR SQUATS- LOWEST NUMBER IS YOUR SCORE

THEN

IN 4 MINUTES DO AS MANY MUSCLE UPS AS POSSIBLE

MY SCORE

TABATA SQUATS = 23

MUSCLE UPS = 28

28x23 = SCORE = 644

PULLUPS/HSPU

STRENGTH

3-3-3-3-3 - DEALIFTS - 355

WOD

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

STRICT PULLUPS

NOSE TO FLOOR HSPU'

MY TIME:13:08

ROW/PUSHUPS

2 ROUNDS

W/ WEIGHTED VEST

1000 M ROW

50 HAND RELEASE PUSHUPS

10 RING DIPS

MY TIME 16:28

DEADLIFT/PULLUPS WOD

STRENGTH

5x3 - TAP AND GO CLEAN AND JERK - 185lbs

WOD

W 20 LB WEIGHTED VEST

10-9-8-7-6-5-4-3-2-1

DEADLIFT - 245lb

PULLUPS

MY TIME - 8:21

WOD ROWING/CLEAN AND JERK

STRENGTH

5x3 - SNATCH - 145 - 3 rep max

WOD

AMRAP IN 20 MINUTE

ROW 200 M

THEN CLEAN AND JERK - 145lbs FOR 1 MINUTE, REPEAT FOR 20 MINUTES

MY SCORE - 52 C+J - ROWED 2,182 M

WOD Burpee/Box Jump/T2B

STRENGTH

5x3 BENCH

205-205-205-205-205

WOD

30-25-20-15-10

BURPEES

BOX JUMPS - 24in

T2B

MY TIME - 13:28

SQUAT/LUNGE/BURPEE WOD

AM

STRENGTH

BACK SQUAT - 5-5-5-3-3 -

295-295-295-315-315

THEN

AMRAP IN 20 MIN

7 - 185LB BACK SQUAT

10 - 45 LB DUMBELL OH LUNGES RIGHT HAND

7 - BURPEES

10 - 45LB DUMBELL OH LUNGES LEFT HAND

MY SCORE - 9 1/2 ROUNDS

HEAVY DL

AM

2.3 MILE RUN W STRIKER - 14:28

PM

3-3-3-3-3-3 - 335lb DEADLFIT

"COE"

AM

2 MILE RUN W STRIKER - 13:54

SHE ONLY PEED NO SNIFFING

PM

"COE"

10 ROUNDS

10 THRUSTERS 95 LBS

10 RING PUSHUPS

MY TIME : 12:08

WOD FROM ROGUE COLUMBUS

WOD FROM ROGUE COLUMBUS
15 minutes
2 – Power cleans 205/105 (every minute on the minute)
Max double-unders for remainder of the minute

*Score= total double-unders

My Score = 576 Double Unders

CROSSFIT HQ WOD FROM AUG 6th

CROSSFIT HQ WOD

5 ROUND

5 MUSCLE UPS

10 OHS - 115lb

15 T2B

20 GHD SITUPS

MY TIME = 16:42

"TOMMY V'

"TOMMY V"

21 THRUSTERS 95lbs

12 ROPE CLIMBS - 15ft

15 THURSTERS

9 ROPE CLIMBS

9 THURSTERS

6 ROPE CLIMBS

MY TIME - 36:42

*HORRIBLE WORKOUT FOREARMS WERE FRIED*

"FILTHY 50"

"FILTHY 50"

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

MY TIME = 16:43 - NEW PR

LONG WOD

WOD

5 ROUNDS

400 M RUN

30 BOX JUMPS - 24IN

30 WALL BALLS

MY TIME = 24:53

WOD FROM ROGUE COLUMBUS

100 FRONT SQUATS - 115lb

EVERYTIME YOU DROP THE WEIGHT 25 ABMAT SITUPS

MY TIME = 8:11

WOD - "SQT"

WOD

"SQT"

3 ROUND

10x GROUND TO OVERHEAD - 95Lbs

4x - 50 M SPRINTS = 200 M

MY TIME = 3:57

WOD #2

FOR TIME

50 WALL BALLS - 20lb

50 DOUBLE UNDERS

MY TIME = 3:09

WOD FROM ROGUE COLUMBUS

STRENGTH

5x3 - SQUAT CLEAN @80% OF 1 REP MAX - 190LBS

5x3 - SQUAT @80% OF 1 REP MAX - 275LBS

WOD

21-15-9

CLEAN AND JERK - 155LBS

BURPEES

PULLUPS

MY TIME = 13:11

"JT"

WOD

"JT"

21-15-9

Handstand Pushups

Ring Dips

Pushups

My Time = 6:37 - new PR old one 7:01

WOD at CrossFit Merrick

WOD

AMRAP IN 20 MINUTES

15 DOUBLE UNDERS

15 GHD SITUPS

15 GOODMORNINGS W BAR

MY TIME = 16 1/3 rounds

WOD

WOD

100 THRUSTERS - 95/65

ON THE MINUTE EVERY MINUTE DROP THE BAR AND RUN 40 METERS. ONCE YOU GET BACK PICK THE BAR UP AND START THRUSTING UNTIL THE NEXT MINUTE. WORKOUT IS FINISHED WHEN YOU REACH 100 THRUSTERS.

My time = 11:37

Triplet from 2010' games

WOD 1

3 Rounds or 7 min cap

30 Hand Release Pushups

12 Pullups

21 OHS 95lbs

12 Pullups

My Time - 2 rounds and 28 pushups

WOD 2

3 Rounds or 7 min cap

30 Toes to Bar

21 Ground to overhead - 95 lbs

My Time - 1 round and 18 Ground to overhead

WOD 3

3 Rounds or 7 min cap

8 Burpee Bench jumps

20 Pullups

My Time = 4:07

DL/Pistol/Double Under WOD

WOD

AMRAP IN 7 MIN

7 Deadlifts - 315lbs

14 Pistols

21 Double Unders

My Time = 3rds and 1 rep...

*** used metal plates, on the grass so the plates were deep into the grass...Deadlifts started at my feet. No momentum with metal plates. Was at a severe disadvantage.***

WOD #2

AMRAP IN 7 MIN

Run 800M

As many burpees as possible in the remaining minutes

My Time = 59 Burpees

WOD AND BOOTCAMP

WOD

5 Rounds

5 Squat Clean Thrusters - 135lb

10 Chest to bar pullups

My Time = 5:29

BOOTCAMP WORKOUT

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

DB SWINGS

AIR SQUATS

BOX JUMPS

20 M SPRINT

Times

Molly = 10:26

Melissa = 11:20

Brandon = 12:19

Tony = 12:30

Steph = 14:29

Marc = 17:35

*Great Work everyone!

Brothers CrossFit

"Jason"

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

My Time - 12:24

Matt - 14:20

Steve - 16:14

AWAY FOR BACHELOR PARTY

BACHELOR PARTY IN MONTREAL CANADA

BE BACK ON MONDAY!!

WOD - Squat/T2B/DB Swings

AM

MAX REPS PULLUPS = 53

PM

20 Squats - 225Lbs

40 Toes to Bar

60 DB Swings - 70lbs

My Time = 6:47

WOD/ CrossFit Rogue Columbus

WOD

PHASE 1

CROSSFIT TOTAL

1-1-1 -Deadlift - 385LBS

1-1-1- Squat - 345LBS

1-1-1- Shoulder Press - 185LBS

TOTAL = 915 LBS

PHASE 2

WOD - Rogue Crossfit

10 - 1 - Manmakers 75lb

20-11 - Hand Release Pushups

MY TIME = 19:27

REST DAY

***REST DAY!!!*****

*first rest day in 11 days*

* Ate good quality proteins had 20 g of starch carbohydrates*

"Daniel"

AM

2MILE RUN W STRIKER - 15:05

* SHE SNIFFED A LITTLE AND PEED*

* DEF COOLER OUT TODAY WHICH HELPED*

1-1-1-1-1-1 PUSH JERKS

185 - 205 - 215 - 225 (OLD PR) - 230 - 235(NEW PR)

WOD-"Daniel"

For Time:

50 Pullups
Run 400m
21 Thrusters (95/65)
Run 800m
21 Thrusters (95/65)
Run 400m
50 Pullups

MY TIME- 14:57