Thurs., May 29, 2014

WOD:

Clean and Jerk

3   3   3   3   3   3   3  

CW: 115#

LW: 45, 50, 55, 55, 60, 65, 65

Wed., May 28, 2014

WOD:

5 Rounds for time:

31 Back Squats
12 Power Cleans

CW: 21:36 - Did 20# dumbbell squats and 65# Cleans
LW: 23:49 - Did 55# Back Squats and 55# Power Cleans

Tues., May 20, 2014

WOD:

Complete as many rounds as possible in 10 minutes of:

5 bar muscle-ups Supine Pull-ups
135-lb. Thrusters, 10 reps

CW: 5 Rds., plus 5 pull-ups and 3 Thrusters (80# Thrusters)
LW: 5 Rds. (55# Thrusters)

Mon., May 19, 2014

WOD:

ForTime:

21 Turkish Get-ups (right)
50 KBS
21 Turkish Get-ups (left)
50 KBS
21 Turkish Get-ups (right)
50 KBS
21 turkish Get-ups (left)

CW: 21:38 (15#)
LW: 23:30 (10#)

Comments:

Craig said it was a poor workout for him - poor form and too much weight.
I thought it was OK - just tough.

Sun., May 18, 2014 (Craig)

WOD:

Row and record time for each one:

Row 1600 mtrs.
Rest 3 min.
Row 1200 mtrs.
Rest 2 mins.
Row 800 mtrs.
Rest 1 min.
Row 400 mtrs.

CW: 6:30, 4:45, 3:11, 1:30

Fri., May 16, 2014

WOD:

5 Rounds for Time:

11 Back Squats
7 Burpess Pull-ups
400 mtr. Row

CW: 20:58, 95# Back Squats
LW: 23:56, 75# BackSquats

Thurs., May 15, 2014

WOD:

Front Squats

3 - 3 - 3 - 3 - 3

CW: 95, 100, 105, 110, 115

LW: 95, 100, 105, 110, 115

Cool Down:

100 Sit-ups

Comments:

Right leg started to buckle on  last Squat - almost fell or dropped bar, but recovered!

Wed., May 14, 2014

WOD:

3 Rounds for Time:

Run 1/4 mile
20 Dumbbell Squat Cleans
20 Burpees

CW: 26:25 (15# DB)
LW: 30:15 (15# DB)

Tues., May 13, 2014

WOD:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters Ride 1/2 mile

Then 3 rounds of:
5 pull-ups(supine)
10 push-ups
15 squats

CW: 3 Rds. plus 1/2 mile Bike
LW: 3 Rds., plus 1/4 mile Bike


Cool Down:

Walk and Run around block with Guinness

Mon., May 12, 2014

WOD:

5 Rds. for Time:

Row 500 mtrs.
10 Push Press
25 Push-ups

CW: 27:08, 75# Push Presses. Did 26:50 (70 # Push Presses) on 3/11/14
LW: 32:06, 55# Push Presses. Did 26:01 (45# Push Presses) on 3/11/14

Comments:

Exhausting workout. And I am so bummed when I compare my time to the same WOD just a few months ago. I don't understand it, because I can row faster now, and I think my push-ups are slightly better. How frustrating.

Fri., May 9, 2014 (Craig only)

WOD:

Clean and Jerks (7 in all)

CW: 100, 105, 105, 105, 110, 115, 115

Thurs., May 8, 2014

WOD:

For time:

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

CW: 22:36, 65#
LW: 29:18, 55#

Comments:

Exhausting. I know I was slow, but i was trying to get decent form. Last time I did this WOD, I used 50#, so I really wanted to do it with 55#.

Wed., May 7, 2014

WOD:

10 Rounds of:

10 Push-ups
400 mtr. Row

CW: 28:25
LW: 33:33

Comments:

Exhausting WOD!

Tues., May 5, 2014

WOD:

2014 Regional Event 6

For time:

50-calorie 500 mtr. row
50 40 box jump overs, 24 inch
50 40 deadlifts, 180 lb.
50 40 wall-ball shots, 20-lb. ball
50 ring dips 25 Supine Pull-ups
50 40 wall-ball shots, 20-lb. ball
50 40 deadlifts, 180 lb.
50 40 box jump overs, 24 inch
50-calorie 500 mtr. row

CW: 31:21, 85# DL's

LW: 40:15, 65# Front Squats (instead of DL's), did 40 Supine Pull-ups (oops!)

Mon., May 5, 2014

WOD:

2014 Regional Event 4

21-15-9-6-3 reps for time of:

Strict handstand Elevated push-ups

195-lb. front squats

Burpees

CW: 20:37, 85# Front Squats

LW: 20:27, 75# Front Squats

Cool Down:

LW: run around block with Guinness

Comments:

I felt sluggish and sore at the beginning of the WOD, but it got better as time went on.

Fri., May 2, 2014

WOD:

Nasty Girls V2

3 rounds for time of:

50 one-legged squats, alternating (we did 40)

7 muscle-ups (we did Supine Pull-ups)

175-lb. hang power cleans, 10 reps

CW: 15:52, 65# Hang Power Cleans

LW: 17:29, 65# Hang Power Cleans

Cool Down:

CW: Run with Guinness

LW: Walk around lake 

Thurs., May 1, 2014

WOD:

'Chipper'

For time:

115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders

CW: 29:47, bar, Rowed 500 mtrs. instead of Triple-Unders
LW: 28:30, bar, did DU's plus 20 singles