Mon., March 31, 2014

WOD:

Zimmerman

Complete as many rounds as possible in 25 minutes of:

11 Supine pull-ups
2 deadlifts, 315 lb.
10 elevated push-ups

CW: 11 rds. (165# DL's)

LW: 11 rds. (95# Front Squats)

Cool Down:

Run 1/4 mile outside

Fri., March 28, 2014

WOD:

5 Rounds for time:

5 Deadlift
25 Sit-ups

CW: 12:15 (160# DL)
LW: 10:06  (95# Front Squats, AbMat Sit-ups)

Cool Down:

25 DU's
Pull-up Work

Thurs., March 27, 2014

WOD:

For Time:

Row 1500 mtrs three times with 2 min. rest between

CW: 23:44 (6:19, 6:19, 6:13)

LW: 1,000 mtrs x 3 - 5:10, 4:52, 4:50

Wed., March 26, 2014

WOD:

For Time;

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 -  1

Deadlift
Dumbbell Bench Press
Clean

CW: 39:20 - 140 # DL, 45# BP, 70 # Clean
LW: 24:28 - 65# Back Squat, 30/40 # BP, 45# Clean

Tues., March 25, 2014

WOD:

AMRAP in 20 mins.:

10 Push Press
10 Kettle Bell
10 Box Jump

CW: 8 Rds., 10 Push Presses (did 65# Push Presses and did 20 Hurdle Hops instead of 10 Box Jumps)
LW: 7 Rds., (50# Push Presses)

Mon., March 24, 2014

WOD:

Push Jerks

5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1

CW: 70, 75, 80, 85, 90, 95, 100, 105, 110, 115

LW: 55, 65, 65, 70, 70, 70, 65, 65, 65, 65

Cool Down:

25 AbMat Sit-ups

25 DU's

Pull-up Work

Comments:

I obviously peaked at 70#! I was too pooped to do 70# for the last four individual jerks. One of the most difficult things for me with this was cleaning the bar up to the rack position. By the end, I couldn't do it with 70#....had to go back to 65#.

Thurs., March 20, 2014

WOD:

Three rounds for time of:

135 pound Hang power clean, 15 reps
15 Burpees

CW: 13:13, 85# Hang Power Cleans

LW: 20:34, 65# Hang Power Cleans 

Cool Down:

Pull up work

Comments:

My time was very slow (much slower than when I last did this on 7/22/13, but I am OK with that). I knew I was going slowly, but I really wanted to do all of the Hang Power Cleans using 65# (and I did it). I was exhausted, but I really wanted to increase my strength instead of worry too much about my time. I am happy I did 65#.

Craig increased his weight by 5# compared to last July, and he shaved a minute off of his time, so he did great!

Tues., March 18, 2014

WOD:

With a single 2 pood kettlebell:

21 turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 turkish get-ups, left arm

CW: 23:15, 15# dumb bell
LW: 22:52, 10# dumb bell

Cool Down:

100 Sit-ups

Comments:

We were intimidated by this,  but I thought it went better than expected. My weight (10#) was tiny, but I really don't think I could have done any more. I felt like my arm would fall off in the Turkish Get-ups (the other things were not very hard).

Mon., March 17, 2014

WOD:

5 Rds. for time of:

7 Pull-ups (Supine)
21 Burpees

CW: 20:57
LW: 17:23

Cool Down:

25 AbMat Sit-ups
25 DU's

Fri., March 14, 2014

WOD:

Row 5,000 mtrs.

CW:
LW: 25:05

Cool down:

Pull-up Work

Thurs., March 13, 2014

WOD:

Push press 5-5-3-3-3-1-1-1-1-1 reps

CW: 70#, 80#, 85#, 90#, 95#, 100#, 100#, 110#, 110#, 115#
LW: 45#, 50#, 55#, 60#, 65#, 65#, 70#, 70#, 70#, F

Cool Down:

25 AbMat Sit-ups
25 DU's

Wed., March 12, 2014

WOD:

1 Squat Clean / 20 Elevated Push-ups
2 Squat Clean / 18 Elevated Push-ups
3 Squat Clean / 16 Elevated Push-ups
4 Squat Clean / 14 Elevated Push-ups
5 Squat Clean / 12 Elevated Push-ups
6 Squat Clean / 10 Elevated Push-ups
7 Squat Clean / 8 Elevated Push-ups
8 Squat Clean / 6 Elevated Push-ups
9 Squat Clean / 4 Elevated Push-ups
10 Squat Clean / 2 Elevated Push-ups

CW: 22:40, 65# Squat Cleans
LW: 23:13, 50# Squat Cleans

Cool Down:

Pull-up Work

Tues., March 11, 2014

WOD:

5 Rds. for Time:

Row 500 mtrs.
10 Push Press
25 Push-ups

CW: 26:50 (70 # Push Presses)
LW: 26:01 (bar Push Presses)

Cool Down:

Pull-up Work

Mon., March 10, 2014

WOD:

Every three minutes,  for as long as possible:

0:00 - 3:00 mins.:
2 Rds. of:
Overhead Squats - 10
Pull-ups - 10

3:00 - 6:00 mins.:
2 Rds. of:
Overhead Squats - 12
Pull-ups - 12

6:00 - 9:00 miins.:
2 Rds. of:
Overhead Squats - 14
Pull-ups - 14

Etc.

CW: First 3 Rds. - 13:08 (bar for OHS, Supine Pull-ups)
LW: First 3 Rds. - 9:05 (bar for IHS, Pull-ups from Box)

Cool Down:

100 Sit-ups

Fri., March 7, 2014 (Craig)

WOD:

5 rds. for time:

Run 800 mtrs - (Row 500 mtrs.)
25 Burpees

CW: 29:37 (Row - 2:02, 2:05, 2:04. 2:05, 2:04)

Thurs., March 6, 2014 (Craig)

WOD:

'Fore'

4 Mins. each:

Clean and Jerk
Row
Burpee

CW: 75# C & J - 25, Rowed 1,004 mtrs., did 34 Burpees

Wed., March 5, 2014

WOD:

5 rds. for time:

1,000 mtr. Row (4:19, 4:13, 4:13, 4:13, 4:13, 4:10)
30 Hip Extensions (Superman)
30 GHDP Sit-ups (blue ball sit-ups)

38:00

Tues., March 4, 2014 (Craig)

WOD:

'Diane'

21 - 15 - 9

Deadlifts (140#)
Handstand Push-ups (elevated push-ups)

9:10

Mon., March 3, 2014 (Craig)

WOD:

'Fran'

21 - 15- 9 rds. for time:

Thrusters (95#)
Pull-ups

CW: 11:22, 70 # Thrusters

Sun., Mar. 2, 2014 (Craig)

WOD:

CF Total

Back Squat (140#)
Shoulder Press (120#)
Deadlift (205#)

Note: Should use less weight on Back Squat next time, and should not increase weight on Deadlift for a while.