20rm!

Strength:

Back Squat 20rm - 245#

DB Shoulder Press 3x10 (focused on keeping elbows straight vs. out to the side - 35#

Metcon:

On the minute for 10 minutes:
1 Rope Climb
Wall-and-Back Sprint
Max accumulated L-sit w/remaining time in the minute

*Scored by total L-sit Time.

L-Sit Time - 1:36

Chesticles

Metcon:

5 rounds:
200m run
5 Tire Flips (heavy tire)
10 Bench Press (170#)

Time - 12:37

Power Snatch PR!

Strength:

Power Snatch 1,1,1,1,1,1,1 - 155,165,175,185,195,205,215(x2)**10# PR!!!

-then-

5x1 Power Snatch @ 185#

Reverse Hyper Time!

Strength:

Back Squat 20 rm - 245#
Bench Press w/ 2 chains on each side 5x3 - 185#
Reverse Hyper 3x10 - 20#

Metcon:

"Annie Does Pull-ups"
50-40-30-20-10
Double Unders
25-20-15-10-5
Pull-ups

Time - 4:33

Power Cleans

Strength:

Power Clean 1,1,1,1,1,1,1 - 225,235,245,255,265,275,285 (caught but failed twice)

Metcon:

Half GI Jane - 3:37

Back to 20rm

Strength:

Back Squat 20rm - 235#
Shoulder Press (OPT Press Cluster) 5 x 1,1,1,1,1 - 135#

Games WOD

AMRAP in 3 min:
200m run
30 Wall Balls
20 Toes to Bar
20 Box Jumps
20 SDHP (95#)
15 Burpees
15 Push Press (95#)
200m Barbell Carry (95#)

*Rest 1 minute

-then-


AMRAP in 6 min:
200m run
30 Wall Balls
20 Toes to Bar
20 Box Jumps
20 SDHP (95#)
15 Burpees
15 Push Press (95#)
200m Barbell Carry (95#)

Complete for Time:
200m run
30 Wall Balls
20 Toes to Bar
20 Box Jumps
20 SDHP (95#)
15 Burpees
15 Push Press (95#)
200m Barbell Carry (95#)

Results:

AMRAP in 3 - Finished Box Jumps and got to SDHP
AMRAP in 6 - Finished Burpees
Complete for Time - 11:46

Push Jerks

Strength:

Push Jerk 3,3,3,3,3 - 185, 205, 225, 235, 245

-then-

Handstand Practice

Josh!

Strength:

Back Squat 20rm - 230#

Bench Press 5,5,5 - 185#, 205#, 215#

Metcon:

"Josh"
21 OH Squats
42 Pull-ups
15 OH Squats
30 Pull-ups
9 OH Squats
18 Pull-ups

Time - 4:59

*Used 115# instead of 95#
**Last done in Sept. '09 @ 95# - time of 4:18

Strength Strength Strength!

Strength:

Power Clean 3,3,3 - 225#/235#/245#

Ham Developer (2-2pood KBs with red band through handle...Standing on tire) 5x5

3 x Max Chin ups - 18,18,12

Metcon:

3 rounds:
10 Floor Wipers (3 count)
10 DB Hang Power Cleans (45#)

20rm Cycle Starts Today!

Strength:

Back Squat 20rm x 2 - 225#, 185#

DB Shoulder Press 1x10 (35#/25#/15#) and 1x6 (35#/25#/15#)

Metcon:

AMRAP in 10 minutes:
10 Supine Pull-ups
10 Tru Push-ups

Tough WOD

Strength:

Back Squat 3x5 @ 300# (same weight as Monday's)

Floor Press 3x5 @ 185#,205#,225#

Metcon:

10 Rounds:
3 Power Snatch (145#)
5 HSPUs
7 Pull-ups

Time - 15:02

"Lizzie!"

Strength:

1x5 @ 315#
3x5 @ 275#

Metcon:

"Lizzie"
12-9-6-3
Power Clean (185#)
Ring Dip

Time - 4:20

Rope Climb Work!

Strength:

Back Squat 3x5 @ 300#
Push Press 1x5 @ 185#, 1x5 @ 195#, 1X5 @ 205#

Metcon:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD Sit-ups
*2 Rope Climbs after each round

Time - Between 9 and 10 minutes

2008 CF Games WOD!

Max Height Box Jump - 60"

-then-

5 rounds:
5 Deadlift (275#)
10 Burpees

Time - 2:45

Monday Monday!

Strength:

Back Squat 3x5 @ 295# - Felt heavy

Metcon:

30-20-10
Row
Box Jump 32"
Rope Climb (3-2-1)
DB Shoulder Press (15#,25#,35#)
Time - 13:20

Max Split Jerk!

Strength:

Split Jerk 7x1 - 205#,225#,255#,275#,285#,295#,305#
*Failed at 315# but got it up, just need to stabilize and get lower. Only tried it once.

Metcon:

2 pitiful rounds:
200m run
5 Parallette HSPUs
10 L-pull-ups

Power Clean Max

Strength:

Power Clean 7x1 - 185#,205#,225#,235#,245#,255#,265#

Metcon:

5 rounds:
150m row
5 Towel Pull-ups
15 Hand Release Push-ups

Yucky Metcon

Strength:

Back Squat 3x5 @ 290# (1st set felt like poo, 2nd and 3rd felt light)

Floor Press 5,5,5,5,5 @ 135#,185#,205#,225#,235#

Metcon:

21-15-9
KB Swing (2 pood)
42-30-18
Lateral Jump (parallette on 45# plates)
21-15-9
Toes to Bar

Time - 6:50

Power Snatch

Strength:

Power Snatch 7x1 - 95#/135#/155#/165#/175/185#/195#

Seated Box Jump - On 12" box...ended at 53.25"

Metcon:

AMRAP in 10 min:
3 Muscle Ups
6 DB Thrusters (45# each)
Wall-and-Back Sprint

Squats

Strength:

Back Squat 3x5 @ 285#
Weighted Pull-ups @ 45# - 5,7,9 (After each set of squats)

Metcon:

5 rounds:
25 Double Unders
5 HSPUs

*Extra HSPUs at the end.

Squats and Presses!

Strength:

Back Squat 12x2 @ 75% - rest 45 seconds b/w sets
- Used 290# and tried low bar position

Shoulder Press 5x3 @ 145# (weight felt light)

GHD Sit-up 3x12

Strength!

Strength:

Power Clean 8x2
-135#, 185#, 205#, 215#, 225#, 230#, 235#, 240#

Trap Bar Deadlift w/ chain 3x5
- 225#

3 x Max rep supine ring pull-up
- 32, 25, 20

HSPUs Need Work!

Strength:

Back Squat 3x5 @ 285#
Back Squat 3x3 w/ 3 chains on each side @ 185#

-then-

Metcon:

3 rounds:
400m run
15 Power Snatch (75#/55#)
9 HSPUs
Time - 9:34

Unbroken snatches each round. HSPUs unbroken first round, 4-3-2 second round and 3-2-1-1-1-1 last round.

And It Starts Again!

Strength:

Back Squat - 3x5 @255#

DB Shoulder Press - 1x10 @ 35#, 1x10 @ 25#, 1x10# @ 15#
1x8 @ 15#, 1x8 @ 25#, 1x8 @ 35#
1x6 @ 35#, 1x6 @ 25#, 1x6 @ 15#

Max Supine Ring Pull-ups - 25,20,15 (with feet on 12" box)

Conditioning:
800m run

May 25, Regional Competition Day 3

"Amanda"
9,7,5 Muscle Ups, Squat Snatch (135)

9 (:28)
9 (1:28)
7 (2:29)
7 (3:26)
5 (?)
5 (5:05)

Total Time 5:05

May 25, Day 2 Regional Competition Wods

Workout #3:

21/15/9 Deadlift (315), Box Jumps (30)

13(:24)
18(:54)
21(1:20)

21(1:52)

5(2:40)
9(3:15)
12(3:45)
15(4:18)

15(4:59)

3(5:42)
6(6:25)
9(6:49)

9(7:05) Total 7:05

Wod#4 100 pullups, 100 kb swings, 100 d/u, 100 o/h squats (95)

100 pull ups (2:53)
100 kb swings (10:04)
100 D/u (11:40)
100 OHS (21:16)

Total 21:16

May 24 Day 1 Regional Workouts

Wod #1 1000m run, 30 HSPU's, 1000m row:

Jared: 10:38
400m 1:18
800m 2:40
1000m 3:35
30 HSPU 6:45
Total 10:38

Danial 11:33
400m 1:33
800m 3:00
1000m 4:00
HSPU 7:44
Total 11:33

Wod #2 Thruster Ladder

Jared 235
Danial 195

Back to Swimming!

AM: Swim

PM:

Pace Run As done previously with a 6:30 mile pace time or better.

4x200 (1min rest interval)
2x400 (2min rest interval)
1x800 (3 min rest)
1x1600

Jared and Danial - slightly fast on our pace for the 200s and 400s. Ran 800 at 3:07 and mile at 6:20.

5 Rounds: 5 C&J 155, 15 sit ups, 15 KB swings (2 pood)

Jared - 12:08
Danial - 12:42

After A Long Hiatus From Posting We're BACK!

1) HSPU progression
3 rounds:
5 HSPU
rest 1 minute

2)OH Squat
2 x max rep @ 185#
1 x max rep @ 135#
Jared - 13, 13, 37
Daniel - 11, 14, 36

3)Max Row For Calories 3min
Max True Push Ups 1:30 Sec
2 Minute Rest

Max Row For Calories 2min
Max True Push Ups 1Min
2 Minute Rest

Max Row For Calories 1min
Max True Push Ups :30 sec

Add your total calories and reps for a final score