Fri., Dec. 30, 2016

WOD:

Four sets of:

Back Squat x 8 reps @ 3011
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 8 reps @ 21X0 (LW-Supines, CW- HH)
(add weight if you can easily achieve 8 reps)
Rest 60 seconds
Alternating Reverse Lunges with Dumbbells x 20 reps @ 2010
Rest 60 seconds
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds

CW: 16:25 (did 5 rds., 100# BS, eliminated Dumbbell Presses due to elbow)

LW: 17:53 (did 4 rds., 75# BS, 15# DB for lunges, 20# DB for Presses)

Thurs., Dec. 29, 2016

WOD:

For time:
135-lb. thrusters, 10 reps
50 double-unders hurdle hops
135-lb. thrusters, 8 reps
40 double-unders hurdle hops
135-lb. thrusters, 6 reps
30 double-unders hurdle hops
135-lb. thrusters, 4 reps
20 double-unders hurdle hops
135-lb. thrusters, 2 reps
10 double-under hurdle hops

CW: 9:45 (75# thrusters)

LW: 8:50 (55# thrusters)

Comments: SO GOOD to finally be back to working out after being off for 4 1/2 weeks. I am HEALTHY again. Yahoo!

Thurs., Dec. 8, 2016 (CW only)

WOD:

10 rounds of:

30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

CW: 165 total reps. (20# DB)

Wed., Dec. 7, 2016 (CW only)

WOD:

A.
Four sets of:

Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

CW: 100# Squats, Supine Pull-ups

B.
Against a 5 minute running clock, complete:

500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

CW: 6, 10 (did Air Squats)

Tues., Dec. 6, 2016 (CW only)

WOD:

Run

CW: Ran 52 mins.

Mon., Dec. 5, 2016 (CW only)

WOD:

Complete as many rounds as possible in 20 minutes of:

50 double-unders
100-ft. walking lunge
100-ft. bear crawl

CW: 3 sets + 18 Hurdle Hops

Sat., Nov. 26, 2016

WOD:

A.
Three sets of:

Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

LW:65# BP, one KB with BOTH arms

B.
For time:

Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips Supines

LW: 18:30

Thurs., Nov. 24, 2016

WOD:

A.
Three sets, not for time, of:

Stationary or Ring Dips x 5-7 reps (LW - Supines)
Kettlebell or Dumbbell Snatch x 5-7 reps each arm (LW- KBS)
Double-Under Practice x 45-60 seconds

B.
Three rounds for time of:

Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups (LW - banded)

LW: 14:25

CW: Ran for 50+ minutes

Wed., Nov. 23, 2016

WOD:

Overhead Squat 1-1-1-1-1-1-1 Reps

CW: 2 Rds. of 1 mile on AD, 25 Sit-ups on ball, 2 side planks (1 min. each)
LW: 2 Rds. of 4 mins. on AD, 25 AbMat sit-ups, 2 side planks (1 min. each)

Tues., Nov. 22, 2016

WOD:

1-mile run (CW)/ 1500 mtr. row (LW)

AMRAP in 6 mins:

6 Deadlifts

6 Russina Step-ups (6 each leg)

1-mile run (CW)/ 1500 mtr. row (LW)

CW: Runs - 11:01, 11:40, 150# DL, 4 sets

LW: Rows - 7:27, 7:28,  95# DL, 5 sets

Mon., Nov. 21, 2016

WOD:

100 burpees

CW: 16:22

LW: 13:07

Tues., Nov. 8, 2016

WOD:

A.
Four sets of:

Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings
10 Burpees
200 Meter Run (Row - LW)

LW: 4 Rds. plus 20 KBS, 1 Burpee

Mon., Nov. 7, 2016

WOD:

For time:

Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

CW: 2:10, 4:21, 6:59, 9:36

Thurs., Nov. 3, 2016

WOD:

A.
Five sets of:

Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
Two sets for times of:

15 Burpees
300 Meter Run
Rest 2 minutes

Wed., Nov. 2, 2016

WOD:

Deadlift 10-5-3-1-1-1-3-5-10 reps

CW: 170, 185, 195, 210, 215, 220, 195, 185, 170
LW: 95, 105, 115, 120, 125, 125, 125, 125, 105

Tues., Nov. 1, 2016

WOD:

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

20 Dumbbell Walking Lunges (heavy)
15 Stationary Dips (Supines - LW, 30 sec. Planks - CW)

CW & LW: 20# DB for Lunges

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

15 Kettlebell Swings (LW), 25 V-Ups (CW)
10 Goblet Squats (LW), 7 Box Jumps (CW)

Cw; ?LW: 7:26

Mon., Oct. 31, 2016

WOD:

3 rounds for time of:

Run 400 meters   (ROW - LW)
1.5-pood kettlebell swings, 21 reps
12 pull-ups

CW: 15:58

LW: 17:21 (rowed 500 mtrs. each round)

Thurs., Oct. 27, 206

WOD:

Complete as many reps as possible in 10 minutes of:

20 GHD Sit-ups
5 Squat Cleans

LW: 4 Rds. plus 20 GHD Sit-ups and 4 Squat Cleans (used bar for SC's)

Wed., Oct. 26, 2016

WOD:

As Many Rounds as Possible in 20 mins. of:

5 Supine Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters

LW: 5 Rds. plus 5 Supines, 10 Push-ups, 15 Air Squats

Tues., Oct. 25, 2016

WOD:

3 Rounds (time each round):

1000 mtr. Row
50 Air Squats
30 V-Ups

Rest between sets

CW: 7:52, 7:36, 7:19
LW:   ?  , 8:05, 8:44

Thurs., Sept. 20, 2016

WOD:

A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

CW: 90# Barbell

LW: 45# Bar, 35# DB's

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups 6 Strict Supines
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

CW: 4 Rds. (70# PP)

LW: 3 Rds., 6 PU, 1 PP (55# PP)

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

CW: 3 Sets

LW: 3 Sets, 1 KBS

Wed., Oct. 19, 2016

WOD:

Complete rounds for 20 minutes of:

5 pull-ups 10 Supines
10 push-ups
15 squats
20 pulls on the rower

CW: 7 Rds., plus 10 Supines, 10 PU's, 15 Squats
LW: 7 Rds., plus 10 Supines, 10 PU's

Tues., Oct. 18, 2016

WOD:

Shoulder press 

3-3-3-3-3 reps

CW:

LW: 45; 50; 55; 55; 1 x 60, 2 x 55

Mon., Oct. 17, 2016

WOD:

10 rounds for time of:

95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 rep

CW: 18:13 (65#)

LW: Did not time (45#)

Comment: I have had stomach issues all weekend (and again this morning). I just did one round at a time, resting in between. I just wanted to do all ten rounds, one way or the other. GGRRR.

Thurs., Oct. 13, 2016

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

CW: 190# DL

LW: 100# DL

B.
Three rounds for time of:

500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

CW: 15:38

LW: 16:11

Wed., Oct. 12, 2016

WOD:

Complete as many rounds as possible in 25 minutes of:

45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high pulls, 25 reps

LW: 2 RDs., 25 Thrusters, 9 Burpees (45# Thrusters and SDH)

Tues., Oct. 11, 2016

WOD:

For time:

50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups

CW: 15:05 (135# DL)

LW: 12:55 (100# DL)

Mon., Oct. 10, 2016

WOD:

A.
Four sets of:

Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds

CW: 175# DL

LW: 95# DL, Supines instead of Strict Pull-ups

B.
Three sets of:

Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes

CW: ?? (45# DB)

LW: 10:47 (35# DB)

Thurs., Oct. 6, 2016

WOD:

Run 4 Miles

CW: ?
LW: 44:03

Wed., Oct. 5, 2016

WOD:

Complete as many rounds as possible in 20 minutes of:

100 double-unders
100-ft. walking lunge

CW: 4 sets (did 200 Singles each set)

LW: 2 sets (did 67 DU's and 67 Singles each set)

Tues., Oct. 4, 2016

WOD:

5 rounds for time of:

15 chest-to-bar pull-ups 10 Pull-ups
30 one-legged squats, alternating

CW: 13:26 (plus box jumps and jump rope afterwards)

LW: 13:58

Mon., Oct. 3, 2016

WOD:

Complete as many rounds as possible in 20 minutes of:

405-lb. deadlift, 1 rep
10 toes-to-bars Supines
15 bar-facing burpees

CW: 6 Rds., 1 DL (205# DL)

LW: 6 Rds., 1 DL, 3 Supines (125# DL)

Thurs., Sept. 30, 2016

WOD:

45 reps of each for time:

95-lb. thrusters
Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

CW: 10:49 (2# DB Thrusters)

LW: 12:40 (55# Thrusters)

Wed., Sept. 28, 2016

WOD:

A.
Three sets of:

Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Russian Kettlebell Swings x 20-25 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

CW: 1 Rd., 10 RL, 4 PP; 1 Rd., 10 RL, 9 PP; 2 Rds.; 1 Rd., 10 RL, 8 PP

LW: 1 Rd., 10 RL; 1 Rd., 10 RL, 2 PP; 1 Rd., 10 RL, 4 PP; 1 Rd., 10 RL

Tues., Sept. 27, 2016

WOD:

A.
Three sets of:

Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
Five rounds for time of:

Run 400 Meters
8 Strict Pull-Ups
16 Push-Up

CW: 21:33

LW: 22:59

Mon., Sept. 26, 2016

WOD:

A.
Three sets of:

Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

CW: 105# BS
LW: 95# BS

B.
Complete as many rounds and reps as possible in 10 minutes of:

5 Dumbbell Man-Makers
100 Meter Run 200 mtr. Row

CW: 5 Rds.
LW: 5 Rds.

Thurs., Sept. 22, 2016

WOD:

4 rounds, each for time of:

800-meter run

Rest as needed between efforts.

CW: 4:29, 4:20, 4:13, 4:02

LW: 4:37, 4:36, 4:37, 4:43

Wed., Sept. 21, 2016

WOD:

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds

B.
Complete as many reps as possible in 5 minutes of:

Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

CW: 20 (20# DB)
LW: 22 (15# DB)

Tues., Sept. 20, 2016

WOD:

21-15-9 reps for time of:

Bar-facing-burpees
Overhead squats
Chest-to-bar  Supine pull-ups

CW: 14:?? (lost notes)

LW: 13:?? (lost notes)

Mon., Sept. 19, 2016

WOD:

21-15-9 reps for time of:

Bar-facing-burpees
Overhead squats
Chest-to-bar pull-ups Supine Pull-ups

CW: 14:25 (bar for OHS)

LW: 15:34 (bar for OHS)

Fri., Sept. 16, 2016

WOD:

Run 10 - 200 meter Sprints

CW: 52 sec., 48, 47, 47, 47, 46, 46, 46, 46, 44
LW: 54 sec., 52, 52, 53, 51, 51, ?, 52, 52, 52

Thurs., Spet. 15, 2016

WOD:

5 min. Rowing
5 min. Push Press

CW: 80 cal. Row, 53 - 65# PP
LW: 58 cal. Row, 43- 55# PP

Comments:

CW rode Airdyne afterward form 5 mins. (67 cal.)

Mon., Sept. 12, 2016

Hotel WOD:

5 Rounds for Time:

10 Push Press (LW did Shoulder Press)
10 Bench Press
10 Squats with DB
10 V-ups (LW did Sit-ups)
10 Push-ups

CW: ?
LW: 20:00 (used 2 - 20# DB's for all exercises with weights)

Run 2 miles on Treadmill

Sat., Sept. 10, 2016 (CF Amplitude)

Warm-up:

Run 800 mtrs.

WOD:

Run 2001 Mtrs (1 1/4 miles)
11 Box Jumps
11 Thrusters
11 Burpees and Chest-to-bar Pull-ups
11 Power Cleans
11 KBS
11 Toes to Bar (V-ups)
11 Deadlifts
11 Power Jerks
2001 Mtr. Row

CW: 37:30
LW: 39:20 (?). 45# Thrusters, 35# KBS, 115# DL, 65# PJ

Comments:

So fun to be at Matt and Kristin's box! Everyone was super nice. Brutal WOD, but sure felt great afterwards.

Thurs., Sept. 8, 2016

WOD:

Overhead Squats

5  5  5  5  5

CW: 65#
LW: 45#

Wed., Sept. 7, 2016

WOD:

A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)  -> Supine max reps

CW: 115# BP

LW: 65# BP

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

CW: 17:03 (did entire WOD upstairs/outside)

LW: 20:11 (did WOD in basement, came up four time for the runs)

Tues., Sept. 6, 2016

WOD:

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories

CW: 18:48 (30# DB PP)

LW: 19:21 (20# DB PP)

Fri., Sept. 2, 2016

WOD:

5 Sets of:

20 Sit-ups
20 Push-ups
20 Air Squats
10 Burpees
20 Lunges

CW: ? (CW also one ran one mile)
LW: 25:31

Wed., Aug. 31, 2016 (LW only)

WOD:

10 Rounds  for time:

5 Power Cleans
10 Walking Lunges

LW: 15:21 (65# PC)

Tues., Aug. 30, 2016

WOD:

A:
4 Sets:

10 Dumbbell Bench Press
6 -8, each arm,  Single Arm Row

B:
3 Rounds for time:

Run 400 mtrs.
15 Dumbbell Push Press
15 Burpees

CW: 20:05 (going up and down into the basement), 30# DB
LW: 17:03 (did all outside), 20# DB

Mon., Aug. 29, 2016

WOD:

10 Single Front Squats

4 sets of 500 meter Row

CW:115, 115, 125, 125, 130, 135, 140, 140, 140, 140

LW: 95# (x 10) FS, Rows: 2:29, 2:24, 2:25, 2:24

Wed., Aug. 24, 2016

WOD:

10 Reps for time of:

10 Burpees
10 Supines

CW: 28:52
LW: 23:50

Tues., Aug. 23, 2016

WOD:

10 Rounds for time of:

3 Deadlfts
1 Back Tuck Box Jump

CW: 185# DL, 24# BJ
LW:115# DL, 16# BJ

Mon., Aug. 22, 2016

WOD:

5 Rounds, each for time, of:

Run 800 meters
Rest 3 minutes

CW: 4:44, 4:33, 4:31, 4:35, 4:21
LW: 4:41, 4:36, 4:34, 4:38, 4:33

Thurs., Aug. 18, 2016

WOD:

A.
Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3 – Supine Ring Rows x 8-10 reps @ 2111

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.

CW: 4 Rds. plus 5 Burpees (did 65# Thrusters)

LW: 5 Rds. (45# Thrusters)

Wed., Aug. 17, 2016

WOD:

5 Rounds for Time:

400 meter run
95# OHS, 15 reps.

CW: Runs: 2:16, 2:15, 2:19, 2:22, 2:25. Did 5 sets of 10 OHS with PVC, 5 with bar.
LW: 23:28. Did 5 sets of 10 OHS with PVC, 5 with bar.

Tues., Aug. 15, 2016

WOD:

Deadlifts

5 - 5 - 5 - 5 - 5

CW: 170, 180, 190, 195, 200 (last set broken)
LW: 95, 105, 115, 120, 125 (last set broken). Did one @ 130.

Mon., Aug. 15, 2016

WOD:

Run 10 - 200 meter Sprints
Rest as needed between efforts

CW: 49:47, 48:11, 47:44, 46:16, 44:41, 43:01, 42:57, 42:51, 40:36, 40:34
LW: 53:27, 48:91, 49:36, 47:65, 47:01, 46:??, 45:88, 47:44, 45:71, 46:15

Mon., Aug. 8, 2016

WOD:

A.
Three sets of:

Back Squats x 6-8 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111 (Supines)
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CW: 110# BS (did Down Dogs)

LW: 95# BS (did handstand holds)

B.
Four rounds for time of:

Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

CW: 17:03

LW: 18:05

Thurs., Aug. 4, 2016

WOD:

Every 3 minutes, for 36 minutes (3 rounds of each), for times:

Station 1 – 50/35 Calories of Assault Bike
Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

CW: 34:40 (65# PP)

LW: 42:56 (45# PP)

Wed., Aug. 3, 2016

WOD:

For time:

1-mile run
100 pull-ups  -> 40
200 push-ups ->60
300 squats  -> 100
1-mile run

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.

CW: 34:22 (Avg. HR - 148, Peak HR - 179)

LW: 35:30

Tues., Aug. 2, 2016

WOD:

Double DT

10 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

CW: 27:49 (70#), Avg. HB - 146, Peak - 174

LW: 32:03 (55#)

Mon., Aug. 1, 2016

WOD:

For time:

12 ring handstand push-ups  -> 24 pushups
225-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups -> 18 pushups
205-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups  -> 12 pushups
185-lb. overhead squats, 21 reps
20 burpees

CW: 20:58 (105#, 100#, bar)

LW: 24:48 (95#, ?, bar)

Fri., July 29, 2016

WOD:

Run

CW: Ran for 37 minutes (3.5 miles?). HR: Avg - 143, Peak - 160, Min. - 77
LW: Ran 3.3 miles in 35:30 mins.

Thurs., July 28, 2016

WOD:

A.

3 sets of:

7 Back Squats
15 Step-ups
20 V-ups

CW: 105# BS
LW: 95# BS

B.

Run 7 Sprints (~200 yds)

CW: ranged from 1:06 to 1:10 (didn't get all the sprints on his watch)
LW: 1:11, 1:09, 1:11, 1:11, 1:12, 1:11, 1:12

Wed., July 27, 2016

WOD:

100 Air Squats
100 V-Ups (CW)/100 45# Push Press (LW)
40 Box Jumps
200 Single Jump Rope (CW), 100 DU's (LW)

Neither of us timed the WOD
Craig ran three sprints afterward

Tues., July 26, 2016

WOD:

For time:
12 ring handstand push-ups
225-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups
205-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups
185-lb. overhead squats, 21 reps
20 burpees

LW: 20:22 (105# BS, 95# FS, 45# OHS)

Thurs., July 14, 2016

WOD:

Front Squat

3 - 3 - 3 - 3 - 3

CW: 100, 105, 115, 125, 135
LW: 95, 95, 100, 100, 105

Wed., July 13, 2016

WOD:

A.
Three sets of:

Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

CW: 4 Rds

LW: 4 Rds., 3 WB's

Tues., July 12, 2016

WOD:

Five sets of:

Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single-Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

CW: 95#; 45#; heavy KB; 35#

LW: 95#; 20#; heavy KB; 15# x 4, 20# x 1

Mon., July 11, 2016

WOD:

Four sets of:

Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

CW: 110# BP

LW: 65# BP

B.
Four rounds for time of:

Run 400 Meters
15 Push Presses

CW: 19:49 (70# PP)

LW: 18:48 (55# PP)

Fri., July 8, 016

WOD:

For time:

75 25 pull-ups
Row 500 meters
75 25 push-ups
Row 500 meters
50 15 pull-ups
Row 500 meters
50 15 push-ups
Row 500 meters
25 10 pull-ups
Row 500 meters
25 10 push-ups
Row 500 meters

CW: 29:08 (did pull-ups on bar in garage, brken up in sections of 5)

LW: 27:20 (did pull-ups on bar in basement with one foot in thick green band)

Comments: VERY happy to be done with this week's WOD's. We have never been as sore as we have been this week. We need to recover this weekend before Monday's WOD rolls around!! Also, it looks pathetic that we trimmed this WOD down so much, but it is what it is. Better than nothing, I guess.

Thurs., July 7, 2016

WOD:

5 4 rounds for time of:

50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

CW: 41:19 (4 Rounds - did100 Singles instead of 50 DU's, used 20# DB's for SC's)

Lw: 39:13 (4 Rounds - only did one set of 50 DU's per round, used 45# bar for SC's)

Wed., July 6, 2016

WOD:

With a pair of 45-lb. dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

CW: 31:32 (20# DB)

LW: 33:34 (15# DB for lunges; 20#, 20#, 15#, 15# DB for Farmer's Carry)

Tues., July 5, 2016

WOD:

Run 3.5 miles

CW, LW: 34:40

Mon., July 4, 2016 (CW only)

WOD:

Run 3.5 miles

CW: not sure of time

Fri., July 1, 2016

WOD:

Run 4 Miles

CW: 38:57
LW: 42:10

Thurs., June 30, 2016

WOD:

A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 32X1

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

CW: 95, 95, 100, 105, 110, 115

LW: 95, 95, 95, 100, 100, 100

B.
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats

CW: 13:24

LW: 14.08

Wed, June 29, 2016 (LW only)

WOD:

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

LW: 15# DB BP, 20# DB SA Row

B.
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees

LW: 19:16 (20# DB PP)

Thurs, June 23, 2016

WOD:

Run 3.5 miles

CW: 37:27
LW: 39:17 (3.5 miles exactly)

Wed., June 22, 2016

WOD:

A.
Four sets of:

Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball Air Squats x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold down dog x 60 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

CW: 6 Rds.

LW: 6 Rds., 12 KBS