CLEAN+JERK-ROPE CLIMB WOD/WALL BALL RUN WOD

5 ROPE CLIMBS
5 C+J - 145
4 ROPE CLIMBS
4 C+J - 165
3 ROPE CLIMBS
3 C+J - 185
2 ROPE CLIMBS
2 C+J - 205
1 ROPE CLIMBS
1 C+J - 225

MY TIME = 9:12 BUT HAD TO RACK WEIGHTS AFTER EACH SET SO THAT KILLED ABOUT 1:45-2

WOD 2  20 MIN W A PARTNER
200M RUN
AMRAP WALL BALLS

OUR SCORE - 430 WALL BALLS

STRENGTH/WOD/WOD

SNATCH 1-1-1-1-1
95-115-135-145-155-165-175-185-195(F)X3

WOD 1
10 ROUNDS
15 DEADLIFTS
15 HAND RELEASE  PUSHUPS
2 MUSCLE UPS

MY TIME = 13:21

WOD 2
3 ROUNDS 2 MIN DOUBLE UNDERS ON 2 MIN OFF W A KICKER

RD 1 - 229
RD 2 - 182
RD 3 - 173

STRENGTH/WOD

FRONT SQUAT - 1-1-1-1-1-1-1
225-245-275-295-305-310 (NEW PR)- 315 (F)

WOD
4 ROUNDS
10 PISTOLS
24FT HS WALK
15 SLAM BALLS
24FT ARMY CRAWL

MY TIME = 8:12

SNATCH/U CHALLENGE

SNATCH
135-145-155-165-175-185-195X2(F)

WOD
40 CAL ROW
40 THRUSTERS - 115
40 PULLUPS
40 RING DIPS
40 POWER SNATCHES
40 BOX JUMPS
40 BURPEES

MY TIME = 19:24

STRENGTH/MUHSPU-TIREFLIP/CLEAN-ROW-SPRINT

BACK SQUAT
285 X 5
320 X 3
355 X 0 (F)

WOD
1-10
MUHSPU
TIRE FLIP

MY TIME - 12:21

WOD 2
5 ROUNDS
2 CLEANS - 225
250M ROW
200M RUN

RD 1 - 1:57
RD 2 - 1:54
RD 3 - 1:56
RD 4 - 1:59
RD 5 - 1:54

REST DAY - SORE AS HELL!

SATURDAY - SUNDAY CROSSFIT EXPLODE LOCKDOWN!

WOD 1- 8:00pm

“FRAN” (5min time cap)

21...15...9 of:

Thrusters...95/65 pounds

Pull Ups

MY TIME = 2:13 *PR (1ST PLACE)

WOD 2- 9:00pm

“DEAD FROG” (5min time cap)

25...15...10...5 of:

Box Jumps...24/20” box

Deadlifts...225/155 pounds

MY TIME = 2:49 - 1ST PLACE

WOD 3- 10:00pm

“WAR DRUM”

3min AMRAP of:

Ground to Overhead...135/95 pounds

MY REPS = 36 - 1ST PLACE

WOD 4- 11:00pm

“NIGHT CAP” (5min time cap)

3 Rounds of:

50 Double Unders

20 OHS...95/65 pounds

MY TIME = 3 SOMETHING - 2ND PLACE

WOD 5- 12:00am

“EYE BOOGIE” (5min time cap)

9...7...5 of:

Power Snatch...135/95 pounds

G.I. Janes

MY TIME = 3:04 - 4TH PLACE

WOD 6- 1:00am

“LULLABY”  (15min time cap)

3 Rounds of:

400m Run

6 Wall Climbs

MY TIME = 5:37 - 1ST PLACE

WOD 7- 2:00am:

“GOODNIGHT MOON”

5min AMRAP of:

15 Wall Balls...20/14 pound ball...10/8 feet

Straight Leg Sit Ups

MY SCORE = 154 REPS - 2ND PLACE

WOD 8- 3:00am:

“FLY CATCHER” (5min time cap)

10-1 of:

Power Cleans...115/75 pounds

Toes to Bar

MY TIME = 4:48 - 1ST PLACE ONLY ONE THAT FINISHED THE WOD

WOD 9- 4:00am:

“INCEPTION”

5 min AMRAP of:

5 Chest to Bar Pull Ups

7 Push Ups (hand release)

9 Air Squats

MY ROUNDS - 10+9 - 1ST PLACE

WOD 10- 5:00am:

“ROOSTER CROW”

5min AMRAP of:

400m Sled Pull...45/25 pounds

remainder of 5min complete AMRAP of:

10 KB Swings...70/53 pounds

5 HSPU's

MY SCORE = 4+1 - 1ST PLACE

WOD 11- 6:00am:

“BED WETTER” (5min time cap)

1000m Row 

30 Burpees

MY SCORE = 4:54 - 2ND PLACE

WOD 12- 7:00am:

“WALK OF SHAME”

800m Plate Run... 25/15 pound plate

MY TIME = 2:54 - 3RD PLACE

TOTAL POINTS OF 20

1ST PLACE WINNER

FRIDAY OFF DAY

WOD - THRUSDAY, JULY 21ST 2011

5K ROW
- 250M SPRINT EVERY 4TH MINUTES

MY METERS = 4,796M

- 30 MIN STRETCH AND ROLL

- RELAXING EXPLODE LOCKDOWN THIS WEEKEND!

WOD - WEDNESDAY, JULY 20TH 2011

FRONT SQUAT
5X3
245X3
255X3
265X3
275X3
285X3

SQUAT CLEAN PRACTICE
EVERY MINUTE ON THE MINUTE FOR 10 MINUTES - 145LBS

"LUMBERJACK 20"
20 DL - 275LBS
400M RUN
20 KB SWINGS - 2 POOD
400M RUN
20 OHS - 115
400M RUN
20 BURPEES
400M RUN
20 C2B PULLUPS
400M RUN
20 BOX JUMPS
400M RUN
20 DB SQUAT CLEANS - 50LB DBS
400M RUN

MY TIME - 21:24

UNBROKEN DAY/SPRINTS

3X13 - UNBROKEN GHDS
3X15 - UNBROKEN HANG SNATCHES - 95LBS - 1 MIN REST AFTER EACH
3X21 - UNBROKEN 2 POOD KB SWINGS
3X5 - UNBROKEN WEIGHTED MUSCLE UPS
- DID 4 WITH A 25LB VEST
- DID 3 W A 12 LBS VEST
- DID 3 W A 12 LBS VEST

THEN

12 X 100M SPRINTS EVERY MINUTE ON THE MINUTE W 3 BURPEES AFTER EACH SPRINT
EACH RUN WAS UNDER 16 SECONDS.

STRENGTH/SPRINTS

BACK SQUAT
260X3
300X3
340X3

CLEAN AND JERK
96% X 8 X 1 - 235LBS - 6 FOR 8....MISSED 1 CLEAN AND 1 JERK

1 - 30 SEC ROW SPRINT
25 GHD SITUPS
26 BACK EXT
13 REVERSE HYPERS
3 - 30 SEC ROW SPIRNTS
25 GHD SITUPS
26 BACK EXT
13 REVERSE HYPERS
5X TABATA ROW SPRINTS
2 X - 100M SLED PULLS - 90LBS
2 X - 100M SLED PULLS - 45LBS

SPORTS FEST WODS

WOD 1
3 ROUNDS
25 OHS - 95
200M RUN

MY TIME =  5:04

WOD2
5 ROUNDS
10 HANG CLEANS - 135
15 HAND RELEASE PUSHUPS

MY TIME = 6:03

WOD 3
21-15-9
BOX JUMPS
KB SWINGS
SIT TO STAND

MY TIME = :5:14

- WOULD HAVE BEEN 2ND PLACE OVERALL.  THE HANG CLEAN ONE KILLED ME. WEAKNESSSSSSSS!

****PLAYED DODGEBALL FOR 6 HOURS ARM FEELS LIKE JELLO

SPEAL V KHALIPA

SPEAL V KHALIPA
1 C+J
1 ROUND CINDY
2 C+J
1 ROUND CINDY
3 C+J
1 ROUND CINDY
ALL THE WAY TO 10

MY TIME = 14:24
- I DID THIS BACK IN SEPTEMBER AND GOT 18MIN+.  SO THAT A BIG PR!

STRENGTH/WOD/PM ROW

BOX SQUATS
10X2 - @ 235LBS TO A 12 INCH BOX

SNATCH
95, 115, 135, 155, 165, 175, 185 (F X 4)

175 X 8 X 1 (8 FOR 8)

WOD
3 ROUND
15 T2B
10 TRHUSTERS - 155
5 MUSCLE-UP RING HSPU

5000M ROW =

MY TIME = 15:14

active kind of rest day

2 min double unders
45 min dog walk
rolling
dynamic stretching for 10 min

STRENGTH/WOD/ROW

FRONT SQUATS

5X5

235X5

245X5

255X5

265X5

275X3

SHOULDER PRESS

135X3

150X3

170X3

WOD

AMRAP 5 MIN

3 DEADLIFTS -335

5 ELEVATED HSPU - ON 45 AND 25LB PLATES

MY ROUNDS = 5+2

ROW

30 SECONDS ON 30 SECONDS OFF FOR 10 ROUNDS

1,681 METERS

3 ROUNDS

13 GHD SITUPS

26 BACK EXTENSIONS

13 GHD SITUPS

isabel/sprints

"ISABEL"
30 POWER SNATCHES FOR TIME

MY TIME = 3:03

10 X - 100M SPRINTS ON THE MINUTE EVERYMINUTE

ROW/STRENGTH/WOD

16 MINUTE ROW - 4,087M

STRENGTH
BACK SQUAT
65%X5 = 245X5
75%X5= 280X5
85%X5 = 320X5

CLEAN AND JERK
225X8X1

WOD
5 ROUNDS
3 MUSCLEUP HANDSTAND PUSHUPS
10 BURPEE PULLUPS

MY TIME = 11:34

RUN

1.5-1.6 MILE RUN

ABOUT 9 MINUTES

3 WODS

WOD#1
3 ROUNDS
400M RUN
6 WALL CLIMBS

MY TIME = 5:57

WOD#2
1000M ROW
30 BURPEES
MY TIME = 4:45

WOD #3
AMRAP 5 MIN
15 WALL BALLS
15 STRAIGHT LEG SITUPS

MY ROUNDS = 5+13

ROW-RUN/GHD/TABATA SITUPS/STRENGTH/YOU CHALLENGE/"NICOLE"

2 ROUNDS
500M ROW
200M RUN
RD 1 = 2:20
RD 2 = 2:21

3X11 - GHDS

TABATA GHD SITUPS = 11

YOU CHALLENGE WOD
4 ROUNDS
5 - 2X BODYWEIGHT IN DEADLIFTS
10 - C2B PULLUPS
15 - WALL BALLS
20 - DOUBLE UNDERS
MY TIME = 5:54

"NICOLE"
AMRAP 20 MIN
400M RUN
MAX REPS PULLUPS
- THIS WAS ONE OF THE MOST FUN I HAD DOING A WOD.  IT WAS POURING RAIN LIKE A MONSOON OUTSIDE, AND DID THIS WOD WITH OUR 4PM GROUP.

MY SCORE = 204 PULLUPS!

5K ROW UPHILL

5K ROW UPHILL WHICH WAS KIND OF WEIRD TO DO.  LEGS WERE DEF TOASTED FROM YESTERDAY.  ANYWAY MY TIME WAS

20:22 PRETTY POOR.

STRENGTH - WOD

DEADLIFT
65%X5 - 275X5
75%X5 - 315X5
85%X5 - 360X4

SHOULDER PRESS
65%X5 - 125X5
75%X5 - 140X5
85%X5 - 160X4

WOD
AMRAP 20 MIN
400M RUN
4 SDLHP - 155
6 HSPU ON A 45LB PLATE
8 KB SWINGS - 2 POOD
10 T2B

MY ROUNDS = 6

ROW/YOU CHALLENGE WOD

16 MIN ROW = 4,076 M

WOD
21 THRUSTERS
21 C2B PULLUPS
15 SQUAT SNATCHES (155)
15 MUSCLE UPS
9 SQUAT CLEANS(185)
9 PUSH JERKS (185)

MY TIME = 15:57

3X10 - GHD
8X100M RUNS W 1 MIN BREAK AFTER EACH

ROW/STRENGTHS/"NUTTS" ROUND 2

ROW - 11MIN = 2,750M

3X20 - BACK EXTENSIONS
TABATA GHD SITUPS = 10

STRENGTH
BOX SQUATS TO A 12 INCH BOX
2X5 @225
1X3
1X2

CLEAN AND JERK
HEAVY SINGLE - WORKED UP TO 225 BUT WASNT FEELING STRONG
THEN
8X1@220 = 89% OF 1RM
8 FOR 8 - CLEANS FELT GREAT AND 4 OF MY JERKS WERE GREAT

WOD
"NUTTS" (2ND TIME IN 2 WEEK) - ONE OF OUR TRAINERS BEAT ME IN IT SO IM BITTER AND IM TRYING TO BEAT HIM HA
10 HSPU
15 DL - 250
25 BOX JUMPS - 30IN
50 PULLUPS
100 WALL BALLS - 20LBS
200 DOUBLES
400M RUN W 45LBS PLATE

MY TIME = 14:24

3 WODS FROM EXPLODE LOCKDOWN

WOD #2
25-15-10-5
BOX JUMPS
DEADLIFTS

MY TIME = 3:45

WOD#4
3 ROUNDS
50 DOUBLES
20 OHS

MY TIME = 5:00

WOD#5
9-7-5
POWER SNATCH - 135
GI JANES - REACH WAS ABOUT 18INCHES ABOVE MY STANDING

MY TIME = 5:07
PENALTY FOR NO FINISH - 1 SECOND PER MISSED REP SO I MISSED 7 REPS

LONG ROW/STRENGTH/WOD

5K ROW = 20:10

STRENGTH

5-3-1 FRONT SQUATS

235 X 5

270 X 3

300 X 1

SNATCH 

165 X 8 X 1 (8 FOR 8)

WOD

"ROLLING THRUSTER GRACE"

135LBS 

BARBELL ROLLOUT SQUAT CLEAN THRUSTERS FOR TIME

MY TIME = 5:07