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