Tues., May 31, 2016

WOD:

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

CW: 29:26 (did 30 back extensions and 30 V-ups each set)

LW: 29:27 (Ran the first round, rowed the last two due to sore left hip from run yesterday)

Mon., May 30, 2016

WOD:

Run 3 miles (along East Bay!)

CW: Ran more than three...3 1/2??
LW: Ran 3.75 miles

Fri., May 27, 2016

WOD:

A.
Take 10-12 minutes to work on Pistols or Pistol Progressions

B.
Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

CW: Did not do Part A. Did yoga instead. Part B took "more than 15 minutes"

LW: Did not do Part A. Part B took 16:56 (tough WOD).

Thurs., May 26, 2016

WOD:

1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars (Craig did push-ups)
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars (Craig did push-ups)
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars (Craig did push-ups)

CW: 9, 9, ?, 15, 16, ?, 12, 12, ?

LW: 8, 11, 17, 15, 18, 31, 9, 12, 18

Tues., May 24, 2016

WOD:

5 rounds for time of:

Swim 100 yards Run 400 yds. (to corner and back)
30 20 Push-ups

CW: 19:00

LW: 19:53

Mon., May 23, 2016

WOD:

For time:

104/52 wall-ball shots
52/26 pull-ups

CW: 6:38 (banded pull-ups)

LW: 7:45 (banded pull-ups)

Rest at least 1 minute

Then, 4 rounds for time of:

28 (one-legged) squats, alternating
15 power cleans

CW: 15:50 (65# power cleans)

LW: 18:20 (65# power cleans)

Thurs., May 19, 2016

WOD:

Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals. 

CW: 812 Mtrs, 97 Squats, 836 Mtrs.

LW: 695 Mtrs., 109 Squats, 701 Mtrs.

Wed., May 18, 2016

WOD:

Deadlift 

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

CW: 165, 175, 185, 195, 200, 200

LW:  95, 95, 100, 105, 115, 120

Tues., May 17, 2016

WOD:

10 rounds for time of:

4 strict muscle-ups pull-ups
7 strict handstand push-ups
12 kettlebell snatches swings

CW: 17:14

LW: 19:49

Mon., May 16, 2016

WOD:

3 rounds for time of:

400-meter run/row
40 GHD sit-ups
7 deadlifts

CW: 17:20 (rowed, did AbMat SU's with toes under bar, 175# DL's)

LW: 19:39 (ran, did AbMat SU's, 95# DL's)

Fri., May 13, 2016

WOD:

A.
Four sets of:

Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

CW: 100# FS

LW: 95# FS

B.
Five sets for max reps of:

30 seconds of Ring Dips  Supine Pull-ups
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)  Step Overs
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds

CW: 71, 55, 82

LW: 65, 48, 92

Thurs., May 12, 2016

WOD:

A.
Every minute, on the minute, for 15 minutes:

Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups Push-Ups x 5-6 10
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110 (LW) / 12 V-Ups (CW)

CW: 35# DB Presses

LW: 20# DB Presses

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

CW: 5 Rds. + 20 cal/bike

LW: 4 Rds. + 20 cal/row + 6 PP (45# PP)

Tues., May 10, 2016

 WOD:

For time:

1,200-meter run row
75 50 pull-ups (Supine)
800-meter run row
50 35 pull-ups (Supine)
400-meter run row
25 15 pull-ups (Supine)

CW: 23:07 (did 40, 35 and 30 Supines)

LW: 28:46 (TERRIBLE!!)

Mon., May 9, 2016

WOD

Complete as many rounds as possible in 10 15 minutes of:

50 double-unders/100 Single Unders for CW
135-lb. back squats, 10 reps

CW: 3 Rds. plus 40 Single Unders (had to goup and down basement steps to garage for jump roping, 105# Back Squats)

LW: 3 Rds. plus 8 DU's (95# Back Squats)

Fri., May 6, 2016

WOD:

A.
Every 4 minutes, for 24 minutes (6 sets), for times:

Run Row 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

CW: Rowed and did Step-ups with DB's for each round

LW: Rowed and did 10 Burpee Box Step-overs each round (had 20+ seconds left each round).

BRUTAL WOD - my legs already hurt!!

Thurs., May 5, 2016

WOD:

4  4-minute rounds of:

15 wall ball shots, 20-lb. ball to 12-foot target Thrusters
30 medicine ball cleans, 20-lb. ball
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.

CW: 2 cal, 24, 26, 27 (20# DB Thrusters, reduced 30 cleans to 15 after Round 1)

LW: ? cal., ?, 15, 15 (bar for Thrusters, did 30 Medicine Ball Cleans each round)

Wed., May 4, 2016

WOD:

For Time:

Thrusters, 21 reps.
Slow Push-ups, 12 reps.
Thrusters, 15 reps.
Slow Push-ups, 9 reps.
Thrusters, 9 reps.
Slow Push-ups, 6 reps.

CW: 8:05, 65# Thrusters
LW: 11:19, 55# Thrusters

Tues., May 3, 2016

WOD:

21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:

Triple Unders
AbMat Sit-ups
Deadlifts

CW: 27:30 (4 x single unders...going up and down stairs, 135# DL's)
LW: 25:04 (1 double under plus 1 single = my triple under, 85# DL)