Fri., Feb. 27, 2015 (LW only)

WOD:

4 Rds. for Time of:

Row 500 mtrs.
10 OHS

LW: 16:22, 45# OHS

Thurs., Feb. 26, 2015 (LW only)

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

LW: 75, 80, 85, 90, 95. 5 sets t 95#

B.
Every 3 minutes, for 15 minutes (5 sets) for times:

Row 200 Meters
8 Front Squats (175/115 lbs)
12 Supine Pull-ups

LW: did it in 14:28, 45# bar used for Front Squats 

Wed., Feb. 25, 2015 (LW only)

WOD:

4 Rds. for Time:

10 SDHP
10 Push Press
20 Back Squat

LW: 16:17, 50#

Comments:

Tough WOD. Glad I didn't settle for doing the bar (only added 5 # more, but still!). It took me a while to walk the bar over to the squat rack four different times for the Back Squats, but it worked!

Tues., Feb. 24, 2015 (LW only)

WOD:

A:
4 Rounds of:

3 Rolls to Candlestick
20 Alternating Pistols

B:
6 Sets, on the minute, of:

Min. 1: Row 150 mtrs.
Min. 2: 15 KBS
Min. 3: 10 Thrusters
Min. 4: 12 Supine Pull-ups

LW: Exhausting WOD! It called for 200 mtr. Rows, but I had to reduce to 150 mtrs. because I couldn't keep up with the timing. I was pooped afterwards! Oh, I used the bar for the Thrusters.

Mon., Feb. 23, 201 (LW only)

WOD:

Complete AMRAP in 15 mins. of:

30 GHD Sit-ups
20 Turkish Get-ups
30 GHD Sit-ups
40 Single-Arm OHS with DB

LW: 1 rd. plus 30 GHD Sit-ups and 10 TGU's. I used a 15# DB for the TGU's and the OHS's. Started heavier but had to lighten up. Pretty bummed I couldn't even complete 2 rounds. Ugh. (NOte: Jut read the comments on the CF site, and no one seemed to complete two complete rounds. I feel better. Of course, most used at least 35#, but I was sort of in the ballpark!!).

Fri., Feb. 20, 2015 (LW only)

Friday Workout of the Day

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 6 reps
Minute 2 – Goblet Squat x 8 reps
Minute 3 – Alternating Lateral Lunge x 16 reps

LW: 55# Push Press

B.
Complete as many reps as possible in 5 minutes:
Burpee Box Jump-Overs (24″/20″)….SUB Burpees

LW: 40 Burpees

Thurs., Feb. 19, 2015

Workout of the Day

A.
Three sets of:
Strict Pull-Ups x Max Reps, SUB seated L bench press - 10
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds, SUB elevated push-ups - 10
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps, SUB supine Pull-ups - 10
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds

CW: 35# DB for seated bench press

LW: 25# DB for seated bench press

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
25 Push-Ups

CW: 4 Rds. - 17:00, 32:45 for entire WOD

LW: 3 Rds (had to get to BSF!) - 15:05

:

Wed., Feb. 18, 2015

Wednesday Workout of the Day

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps
(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
Rest 20-30 seconds
Prone Plank Hold x 60 seconds

CW: 95#

LW: 95#

B.
Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups (scale with knees bent)

CW: 9:58 for Part B, 21:00 total

LW: 14:40 for Part B (what happened to me??! I did miscount and redid, plus I had a few interruptions)

Tues., Feb. 17, 2015

WOD

15-12-9 reps for time of:

95-lb. thrusters

Supine Pull-ups

   Rest 5 minutes

12-9-6 reps for time of:

95-lb. thrusters

Supine Pull-ups

   Rest 5 minutes

9-6-3 reps for time of:

95-lb. thrusters

Supine Pull-ups

CW: 20# DB (x1), 60# bar (x2)

LW: 24:27 in all, 45# Bar

Mon., Feb. 16, 2015

Monday Workout of the Day

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110   SUB  8 SUPINE PULL-UPS
Minute 3 – Reverse Snow Angels x 12-15 reps

CW: 10# Plate for Squats

LW: small KB

B.
Five rounds for time of:
Run 400 Meters SUB ROW 400 METERS
15 Goblet Squats

CW: 10# Plate for Squats

LW: smll KB, did Part B in 19:30

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

CW: 45# DB

LW: 25# DB

CW's Overall Time: 37:00

Comments: Craig thinks his ankle pain may be related to not turning his knees out properly on Squats, so he spent today correcting that problem. He said it already felt better, so that is a good sign.

Thurs., Feb. 12, 2015

WOD:

Deadlift

10 - 10 - 10 - 10 - 10

CW: 185, 185, 190, 190, 200
LW: 95, 100, 100, 105, 110

Wed., Feb. 11, 2015

Wednesday Workout of the Day

A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:

Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215   SUB dumbbell bench press, 5 Reps

CW: 95# Back Squats, 20# DB for Reverse Lunges, 45#  Presses

LW: 95# Back Squats, 20# DB for Reverse Lunges, 40# DB Presses

B.
Three rounds for time of:

Run 400 Meters/ Row 400 Mtrs.
30 Kettlebell Swings
15 Thrusters

CW: 18 mins., 65# Thrusters

LW: 22:20, 45# Thrusters

Tues., Feb. 10, 2015

Tuesday Workout of the Day

A.
Four sets of:

Back Squat x8 reps @ 3011
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111 SUB Supine Pullups
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

CW: 90# Back Squats

LW: 95# Back Squats

B.
Three rounds for time of:

10 Goblet Squats
15 Box Jump or Step-Overs SUB hurdle hops
20 Alternating Reverse Lunges with Kettlebell SUB with bar

CW: 9:52

LW: 10:24

Mon., Feb 9, 2015

WOD:

For 30 mins., do AMRAP:

Row 5 mins.
25 Squats
25 Push-ups

CW: 4,472 mtrs., 100 Squats, 75 Push-ups
LW:  4,094 mtrs., 100 Squats, 81 Push-ups

Fri., Feb. 6, 2015 (LW only)

WOD:

3 Rds., each for time:

20 Supine Pull-ups
30 Squats
40 Push-ups

LW: 16:47

Thurs., Feb. 5, 2015 (LW only)

WOD:

3 Rds. for Time of:

100 Squats
50 Box Jumps
25 DB Clean & Jerks

LW: 23:52 (2 Rds. only), 25# DB's for C & J's

Comments:

I am disappointed that I only did 2 rounds. I had to stop so I wouldn't be late for BSF. I was shocked how long it took me to get through just two rounds. Yikes.

Wed., Feb. 4, 2015 (LW only)

Workout of the Day

A.
Every minute, on the minute, for 18 minutes:

Minute 1 – Front Squat x 6 reps
(add weight if you make all 6 reps)
Minute 2 – Supinated-Grip Pull-Ups x 6 reps
(add weight if you make all 6 reps)
Minute 3 – 6 Burpees + Run 100 Meters

LW: 65# Front Squats

B.
For time:

Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

LW: 14:12

C.
Every minute, on the minute, for 6 minutes:

Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

LW: I couldn't do the Bottom's Up KB Carry, so I used a 25# DB.

Comments: This was a really tiring workout. I was pooped.

Tues., Feb. 3, 2015 (LW only)

WOD:

Back Squats

10  10  10  10  10  10

LW: 65#, 70, 75, 75, 75

Comments:

I went for form over weight. I finally got down to below parallel (or it felt like I did), so I kept the weights pretty light so I didn't lose my form. It felt good to have a shorter, easier WOD today. I followed it up by a roughly four mile walk in the mall, which felt good (no leg pain!!).

Mon., Feb. 2, 2015

Monday Workout of the Day

A.
Four sets of:

Pull-Ups x 8 reps @ 2110  SUB supine pull-ups
Rest 45 seconds
Dumbbell Bench Press x 12 reps
Rest 45 seconds
Partnered Leg Tosses x 12-15 reps  SUB 45 sec. hollow rocks
Rest 45 seconds

CW: 45# DB BP's

LW: 25# DB BP's

B.
Three sets for max reps/calories:

60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest

CW: 51 cals. total, 118 reps. total, 25# Renegade Rows

LW: 38 cals. total, 101 reps. total, 25# Renegade Rows