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.