WOD Mon 1/31/11

WOD:

15 Min AMRAP
- 5 Power Snatches (135#)
- 25 Double Unders
- 10 Over Head Walking Lunges (45# Plate)

- then -

5 Min Amrap - Muscle Ups

*8 Rounds + 3 Power Snatces
*20 Muscle Ups

WOD Fri 1/28/11

Strength:

Band Box Squats - 10x2
*255lbs + blue bands

WOD:

3 Rounds
12 Thrusters (95#)
20 Box Jumps
12 Pull Ups

*4.17

WOD Wed 1/26/11

Strength:

Power Cleans:

205x5, 255x2, 265x1, 265x1, 280(f), 280(f)

Both times I got 280 to my shoulders, but my legs are so spent from this week I couldn't stand up with it.

WOD Tues 1/25/11

WOD:

3 Rounds

- 12 Muscle Ups
- 75 Squats

*12:14

Muscle Ups were broken up as
Rd 1 - 12
Rd 2 - 4, 4, 4
Rd 3 - 5, 3, 2, 2

WOD Mon 1/24/11

Strength:

5x5 Back Squat
295-305-315-325-335(pr)
*Finally hitting some new PRs, feels good.

WOD:

3 Rounds
10 Deadlifts (275#)
50 Double Unders

**3.24

The WOD Video
(After watching the video, I think I missed 2 double unders in my counting.)

WOD Sat 1/22/11

Strength:

Overhead Squat
225(3)-235(1)-245(2)-255(1)-265(1)PR

WOD:

4 Rounds of Intervals
- 5 KB Snatches, each arm (2pd)
- 10 Box Jumps (35# kb each hand)
- 15 Slam Ball (30#)

Rd 1 - 1.17
Rd 2 - 1.20
Rd 3 - 1.36
Rd 4 - 1.43

WOD Fri 1/21/11

WOD:

5 Rounds
5 Power Cleans (205#)
10 Slam Ball (30#)
50 Double Unders

10.51

Strength

10x2 Front Squat on the minute
*225lbs

WOD Wed 1/19/11

WOD:

"Randy"

75 Reps, Power Snatch (75#)

4.30

Back Squat

275(5)-305(3)-325(3)-335(3)-345(2)

WOD Tue 1/18/11

Strength:

Front Squat
255(2)-265(2)-275(2)-285(1)

WOD:
Row 500 M
100 Double Unders

*3.31
500M Row- 1.28 (goal was to hit 1.30)

WOD Mon 1/17/11

WOD:

15 Min AMRAP

- 4 HSPU
- 12 C2B Pull Ups
- 6 Hang Squat Snatches (95#)

* 6 Rds + 1 HSPU

- 10 Min Rest -

Tabata
Wall Ball (12ft/20lb)
Deadlift (225#)

6/5

*I forgot what it was like to completely bonk in the middle of a work out. Tabata killed.

WOD Sat 1/15/11

Strength:

10x2 Box Squats with Bands at #205

Snatch - 5x2 up to 195#

WOD:

Elizabeth

7.24 - Muscle up to ring dips

http://www.youtube.com/watch?v=2uwXFAotCA0

WOD FRI 1/14/11

WOD:

5 Rounds
5 Power Clean and Jerks (185#)
30 Double Unders
20 Wall Ball (20lb/10ft)

15.29

WOD Wed 1/12/11

WOD:

Power Clean:
5-5-3-3-3

Deadlift:
1-1-1-1

The goal was to go right into very heavy deadlifts since we were already warm, and shoot for a new PR.

Power Clean: 185(5)-225(5)-245(3)-255(3)-265(1)
Deadlift: 415-425-435-445(f)-445(f)

*435 is my current PR, and 445 would have been my new PR - made it 6 inches off the ground each time. 3 lifts over 405 made me feel good though. 275 is my 1 rep power clean max, so I was "ok" with 255x3 and 265x1.

Next time!

WOD Tues 1/11/11

WOD:

3 Rounds with a 1:30 rest between each, of:

3 Rounds
- 8 pull ups
- 12 KB Swings (53#)
- 15 Box Jumps (24")

Rd 1 - 2.49
Rd 2 - 3.07
Rd 3 - 3.23

WOD Mon 1/10/11

Strength:
5x3 Back Squat
295-305-315-325-335
*this was good for me, and felt good.

WOD:

3 Rounds
30 OHS (95lbs)
30 Push Press (95lbs)

*14.45 - this was terrible for me. I died halfway through and almost quit. It will be a good on eto re-test.

WOD Sat 1/8/11

WOD:

4 Minute Interval - 4 Rounds

Complete:
10 GHD sit ups
10 KB Swings (53lb)
10 Box jumps
10 Lunges
10 Pull Ups

Then, complete as many reps as possibe in the remaining time, of:
Rd 1 - Back Squats (135#)
Rd 2 - Muscle Ups
Rd 3 - Power Snatch (95#)
Rd 4 - Double unders

*Score is the number of reps at the end of each round
Squats - 46
Muscle Ups - 12
Power Snatch - 18
Double Unders - 100

WOD FRI 1/7/11

Strength:
5x3 Front Squat
235-245-255-265-275(1)

WOD:

"Nate"
AMRAP 20 Minutes
2 Muscle Ups
4 HSPU
8 KB Swings (2pd)

*9 rounds + 2 Muscle UpsThis is a HUGE PR for me as I have never done this with ALL strict hspu's. However this morning, it came together. Ended up breaking hspu's into sets of 2 after rd 2, and then sets of 1 after rd 7.

WOD Wed. 1/5/11

WOD:

Strength work on Push Jerks, Overhead Squats, and Snatches

WOD Tues 1/4/11

WOD:

7 Min AMRAP
- 4 Thrusters (135#)
- 4 K2E, 4 C2B Pullups

- 1 Min Rest -

7 Min AMRAP
- 4 SDHP (135#)
- 4 Wall Ball (20lb/12ft)

Rd 1 - 8 Rounds
Rd 2 - 7 + 2 Wall Ball

WOD 1/3/11

First WOD of 2011!

5x5 Back Squat
275-285-295-305-315(4)

1x20 Back Squat
250lb (pr)

WOD 12/29/10

It was like old times with Travis and Crystal back in town!

Wod:

In 5 minutes, complete:
3 rds of Cindy
Max Rep Squat Clean (135#)

- rest 1 min -

3 rds of Cindy
Max Reps Double Unders

- rest 1 min -

3rds of Cindy
Max Reps Overhead Squat

*Score = # of reps of each movement after Cindy
*22 Squat Cleans
*107 Double Unders
*18 OHS