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.