December 09

12.24
PC 93-103-108-113-118(F)

2 rounds for time:
30 thrusters 33#
30 1 arm db walking lunge 1 pd
30 situps unanchored
30 pullups (blue band on straight bar)
17.50

12.21 FS 1RM
FS 115-125-135-145-155(F)

AMRepsAP in 2 min, rest 4 min between exercises
Ground to OH 93#-17
Box-assist MU- 10
Double unders-78
108

12.18
DL 153x3 173x3 183x3
GM 63x3 73x3 83x3 93x3 103x3

Karen 7:19 8#

12.17
OHS 83x3 93x3 103x3 113x3 123x3(PR)

2 c&j/min for 15 mins- 103#
HARD. but finally the right weight

12.16
WPU 5x3 ...GREEN BAND. terrible. i need to work these some more.

5 rounds for time:
20 steps walking lunge
10 push press 63#
5.27 rxd

12.15
PP 83x3 88x3 93x3 98x3 98x2

3 rounds for time:
20 db snatch (r arm) 20#
20 db snatch (l arm)
20 burpees
9.55 rx'd

12.12
BS 113x5 123x5 133x5
GM 53x5 63x5 83x5

12.10
8 hrs of grappling, striking, takedowns

10!
burpees
db swings 30#
5.52 omg lung burner!

12.9
SP 53x5 58x5 58x5 63x5 63x5

For time:
45 power cleans 83#
45 kte
45 double unders
11.21

12.4
10x100m row
20.8-21.4

12.3
1 arm db shoulder press 3x12
15-20-20

Grace- 30 c&j for time:
6.53 rx'd, nowhere near PR...absolute train wreck for me

12.1
Skill work- unbroken double unders 10,20,30,40,50,40,30,20,10
i got to 30 and then kept getting stuck in the 20's

10 thruster/1 SDHP
9 thruster/2 SDHP
......
2 thruster/9 SDHP
1 thruster/10 SDHP
9.49 rx'd (63#)

11/11/09

11.25
FS 115x5 125x5 125x5
DL 153-173-173x3 173x3 173x3

Annie 7.20 (PR)

11.24-11.19 SICK

11.18
BS 113x5 123x5 128x5
SP 55x5 60x5 60x5
DE DL 123x1x8 (one every 30 sec, focus on bar speed)

8x70-80m sprints, not timed but definitely all out

11.15
Snatch 83(PR), failed at 85
C&J 118 (PR), cleaned 123 several times but failed on jerk.ugh.

500m row- 1.51.9 (PR), last recorded was 2:04 over a year ago but think i pulled about 1:58 doing baseline

11.11
Kelly
5 rounds for time:
400 m run
30 box jumps 20"
30 wallballs 12#
29:46 (PR)

last time was 30:49 with the 8 ft target...booyah.

11/9/09

DL 153x3 173x3 183x3 183x3 183x2

3 rounds for time:
400 m run
15 pullups
5 thrusters (155/100)

Rest 3 min between rds.

83#-3:45 4:04 4:09

Almost all pullups were at least sets of two so I'm getting a little better at connecting them.

11/7/09

Hang Muscle Snatch 5x1 - 63 across the board

Snatch 66x1x2 70x1x2 74x1

Ab work of choice: 20 kte, and then 3 min worth of planks

I've been figuring my snatch percentages off my 1rm for power snatch so realized 74# was PR for catching full. Felt quick and solid...sweet.

11/6/09

For time:
Row 1000 m
15 ground to OH anyhow (155/100)

10:43 rx'd (103#)

power clean and split jerk, still failed on two jerks...not impressed

11/5/09

3 DL on the minute for 10 minutes

173#, no penalty

this seemed wimpy but i really wanted to focus on not rounding on my initial pull off the ground. that part was a success

11/3/09

Shouldercide (my least favorite workout ever)

SP 63-68-73-76(PR)-78
PP 83-93-98-103(f)-100 (PR)
PJ 83-93-98(f5)-98(f5)-83

11/2/09

Tall cleans 5x3 -worked up to 63#

Elizabeth
93#/ blue band ring dips -12:49
(12/15/08-15:20 w/83#)

i forced myself into an ice bath but i think the damage was already done.

10/29/09

MS- 68

4 rounds for time
10 kb c&j (right arm)(1pd)
10 box jumps 20"
10 kb c&j (left arm)
10 box jumps
11:33 rx'd

10/27/09

SJ 3-3-3-3-3
63-73-83-93-98

10!
Power cleans 93#
C2B pu (blue band)
kb swings 1 pd
18:10 ish

used band to get c2b since i can't do it without yet.

10/25/09

Snatch 58x1x3 68x1x3
Clean 88x1x3 98x1x3

SJ- worked up to 118# but had to press out so backed off and worked singles at 103# and 113#

Need to max on snatch and clean again because these felt a little too good.

10/23/09

Weighted dips 3-2-1-1-1-1-1
Blue band- blk band- BW-BW-10-10-15(f)

I know that's not alot but I really didn't think I could do A dip so I was pretty pumped.

5 rounds for time:
5 deadlifts 153#
10 burpees
5:49; last time was 5:43 with 143#

So about the same time with 10# more. So in about three years I should be able to do this rx'd. Sweet (eye roll).

10/21/09

Good mornings 53x10 63x10 83x10
*first time doing these...hello hamstrings

Quarter Gone Bad
Thrusters 93#-15 (got 3/rd instead of 2 like last time)
Pullups (not weighted yet)- 32
Burpees -32
79(PR), 76 last time.

Since thrusters went up everything else must have stayed the same. Pullups felt a little better. Managed to connect most in two sets of 2 at least. YAY.

10/20/09

FS 113x5 113x5 113x5

BS 103x15

AMRAP in 10 min
Max ring dips (blue band assist)
250m run (approx)
15,4,7,7,8,7 =48 (did 2 more to make it even 50 for the day)

Didn't get the run the last round. This workout was a creation of my needing to run, choosing ring dips as my skill work for today and my metcon was supposed to be 10 min or less.

10/19/09

PJ 93x5 103x5 108x5 (PR)

Nasty Girls
3 rds for time:
50 squats
7 muscleups (sub 3x pu/assist RD)
10 HPC 93#
18:59

OMG this workout just keeps getting worse for me. That's alot of pullups for me which makes the hang power cleans really hard to hang onto. Most were singles which is SO much wasted energy.

10/16/09

DL 173x1x5 (no postural deviation)

was supposed to be 90% of 1RM but my deadlift is not good considering both food and i haven't been working it nearly enough

The Chief
AMRAP in 3 min, rest 1 min, repeat for 5 rounds
3 power clean 93#
6 pushups, knees
9 squats
4,4,4,4,4

10/13/09

OHS 83x5 93x3 103x3 113 123

Not Cindy
10 rds for time
5 pullups
10 pushups (knees...trying to work on depth again cause my full pushups looked terrible)
15 squats
10 something

10/12/09

"Fran"
21-15-9
Thrusters 95/65
Pullups
6:48 rxd (63#)

SW- Max hold ring support, 20 sec or less

10/9/09

DL 3x5 153-163-178 (everything feels heavy since I've been sick)

Baseline
500m row
40 squats
30 situps (unanchored)
20 pushups
10 pullups
5 min flat (pr)

10/7/09

SP 53x5 63x5 65x5

Mainsite WOD
21-18-15-12-9-6-3
Power clean 63#
Situps
Back extensions
12:06

back got SUPER tight after first round of back extensions. made power cleans much harder.

September 09

9.30 Maddie
Row 30 cals
30 pushups
30 box jumps 20"
30 v ups
30 supermans
30 OH walking lunge 35#
30 kb swing 1pd
30 double unders
30 jumping ring taps (8" above reach)
30 burpees

16.39 rx'd

9.29
5 rounds for time:
5 deadlifts 173#
10 db thrusters 20#
20 double unders
9.35

9.28 Helen
3 rounds for time:
400 m run
21 kb swings
12 pullups
11:50 ugh!

9.25
BS 83x8 93x8 103x8 113x8

5 rounds for time:
5 cleans 113#
25 situps, unanchored
11.31 rxd

9.22
DL 153x5 163x5 173x5

Freddy's Revenge
5 rounds for time:
5 jerk 93#
10 burpees
9.18 (PR), previous 12.57

SW- RD and pullups

9.21
OHS 63x8 83x8 93x8(PR) 103x8

Isabel
30 snatch for time:
2.38 @ 63#

SW- 5x10 ring dips and kipping pu

9.18
SP 53x5 58x5 63x5

5 rounds for time:
5 push press 93#
10 pullups
15 box jumps
11.31 rx'd

9.17
DU- as many unbroken sets of 20 in five min
7 sets (5 sets between 11-19)

AMRAP in 20 min:
8 burpees
12 db swings 20#
16 walking lunge (8 each leg)
~13 rounds + 6 burpees

9.15
5-4-3-2-1
Cleans 108#
L Pullups (band assist, alternate legs)
7.31

9.14
FS 21-15-9
85-95-105

10 rounds for time:
15 deadlift 93#
15 pushups
14.32

9.12 Heavy Singles
OHS-123
Split jerk 123

3 rds for time:
2 rope climbs
15 ghd situps
6.13 (last time 9:30ish)

9.11
KB windmills 18x10 20x10 20x10

Run 400M
21-15-9
Power snatch 53#
Knees to elbows
Run 400 m
12.17 rx'd

9.8
OHS 83x3 93x2 103x2 113x2 123x1 128x1(PR) 133(f)x3...couldn't get it OH

Jumping Isabel
Five rounds for time:
5 power snatch 63#
10 box jumps 20"
5.03

9.7
TGU- 1.5 pd (PR) up from 50#

3 rounds for time:
15 half moons 25#
30 kb cross chops 35#
100 ft db walking lunge 20#
8.16 rx'd

9.4
DL 173x5 183x5 183x5 183x5 183x5

For time:
Row 500 m
100 double unders
10 p. clean & jerk 103#
7.38

9.2
FS115x3 125x3 135x3

10!
Squat clean 93#
Push ups
12.47 rx'd

9.1
Skill-HS work

3 rounds for time:
30 box jumps
20 pullups
10 burpees
11.53 rx'd

August 09

8.31 Karen
150 wallballs for time
9.21 12# @10 ft

8.29
PC&J 3/min for 10 min 93#
worked on not having to press out jerks at all...figured it out by third round

8.28 SP 1RM
SP 75 (tied PR), failed at 78. alot.

50-40-30-20-10
KB swings
situps
10.09 rxd (PR), last time 11.56 (June 08)

8.26 Diane
21-15-9
deadlift 113# (back iffy)
hspu (2 abmats)
5.32

8.25
BS 125x3 130x3 135x3 140x3 145x3

Cluster (clean +thruster)
5/min for 8 min, 5 burpee penalty for misses
83# and 15 burpees

8.24 Grace
30 clean & jerk for time:
5.13 rxd (93#)

8.21
DH PU-6x3 combo of blue band and skinny black band

21-15-9
deadlift (50% 1RM)
burpees
5.11 rx'd 123#

8.19
5 rounds for time:
9 pullups
15 ring dips (jumping)
21 SDHP 63#
16.31

8.17
SP 53x5 58x5 63x5 63x4 63x3

5k row- 23:01

8.16
HHS 73, felt slow...2nd pull needs work
HHC+PJ+J 93

7 rounds for time:
200 m sprint
7 push jerk 83#
11:07

8.14
50 box jump burpees (small tire)
5.56

8.12
Fight Gone Bad -271 rx'd (PR)

8.11
5x10 GHD situps

Run 1 mile, then immediately do max reps back squat (50% 1RM)

Mile 8:13, 30 back squats 83#

8.10
1 arm db sp, heavy triple 30#

2 round for time:
100 SDHP 33#
50 thrusters
30 j. pullups
17.55

8.7
21-15-9
Back squat 113#
Ring dips (blue band)
8:28, last time was 19 min with 133#

8.6
3 rounds for time:
10 pullups (straight bar)
10 half moons 25#
10 burpees
11.59 rx'd

8.5
TGU, heavy single 50#

C&J ladder- 7+6/8 at 83#

8.4
BS 140x2x5
PP 85x3x5
Sn Pulls 75x3x4

8.2 Heavy singles
Snatch 78
C&J 113
OHS 103 (my shoulders were DONE)

July 09

7.30 CJ 75%x2x7 Used 83 and 93
MS 75%x2x4 53#

2-4-6-8-10-8-6-4-2
KB swings 1 pd
hanging leg raises
6.16

7.28
PS +Snatch 70%x5 sets 53#
Snatch balance 75% x3x5 63#

3 rounds for time:
200 m row
10 pullups
5 half moons (each side) 35#
8.08

7.27
BS 123x3 133x3x4
PP 83x3x5
Sn Pulls 83x3x5

7.24 DL 1RM
DL 203-213-223-233-243 (tied PR)

Nancy
5 rounds for time
400 m run
15 OHS 65#
17.09 rx'd (PR)

7.23
2 position clean 75%x 5 sets 93#
MS 75%x3x3 53#
Jerk- HS, 90%x1 85%x1x2 118,108,103,103

Weighted situps 3x10 35#

7.22
For time:
50 box jumps 24"
50 burpees
50 double unders
9.36 rxd

7.16-7.21 INJURED, neck

7.15
FS 110x3x5
Sn PP 93x4 83x5x4

Elizabeth
21-15-9
cleans 63#
ring dips (blue band)
8.18

Seated box jump 28"

7.10
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
53:30, nowhere near PR. hands had 10+ rips

7.9
PC 5/min for 10 min- 98#

7.8
FS 123x3 133x3 138x3

50-40-30-20-10
Box jumps 20"
Situps
10.29 (PR), last time 12.39

7.6
SP 63x5 63x5 65x5

3 rounds for time:
10 deadlifts 163#
50 double unders
6.57

7.5
WU-800m run
SJ- 128 (PR), after multiple failures

100 double unders for time:
Rope broke at 51 (56 sec)


7.2
DH PU 3x3 blue band

AMRAP in 20 min:
5 thrusters 63#
7 HPC
10 SDHP
10 rds and 1 thruster

7.1
Snatch 73x14
C&J 110x1x4

June 09

6.30
Cleans 83x5 93x4 103x3 108x2 113x1 118x1 (PR) 123x1

4 rounds for time:
10 box jumps
sprint 175 m
4.26

6.29
Power Snatch 33x5 53x2 63x2 68x2 73x1 78x1 (PR) 83x1

3 rounds:
10 toes to bars
10 back extensions
not timed

6.26
PC 83x2 93x2 103x2 113x2(PR) 113x1

5 rounds for time:
10 pullups (SB)
8 hspu (seated db press 15#)
6 ring dips (bar dips/assist bar dips)
8.28

6.25 Active rest day
WU- 1000m row- around 5 min

4 rounds for time:
5 burpees
5 kb swing 1.5 pd
5 box jumps 24"
5 ball slams 20#
4.12 (PR), last time 5.00

6.24
PJ 1RM 110(PR)x4 115

650 m farmers walk with db's
stop at 6 spots intermittently and do 10 thrusters
17:24 30#

6.23
Skill: DH PU- sets of 5 with blue band

5 rounds for time:
5 deadlifts 163#
100 ft walking lunge
10 burpees
12.01

Snatch -73# (PR)

6.22
FS 1RM 148 (10# PR)

Pushy Helen
3 rounds for time:
400 m run
21 kb swings 1 pd
12 hspu (band assist)
11:21
Ironically very close to my actual Helen time.

6.20

2 snatch/min for 10 min 63#

21-15-9

push press 75#

ring dips (blue band)

burpees

cal row (subbed 2X SDHP 1pd)

18.25

6.19

OHS 83x3 93x3 103x3 113x3(PR) 118x3 123x1(PR)

Helen

3 rounds for time:

400 m run

21 kb swings

12 pullups

11:14 rx'd

6.15 Running Squatting Grace

15 c&j 93#

4oom run

10 c&j

400m run

5 c&j

400m run

13.56

6.14 SJ 1RM

SJ 93-103-113-113-118-118-123(PR)

PC-2/min for 15 min, if you miss one do 5 burpees

100#, missed 1 in round 10

6.12

Snatch Balance 63x3x3 73x3 78x2 83x1x3

Diane

21-15-9

DL 153#

HSPU (band assist)

9.07

2k row: 8.50

6.9

6 rounds for time:

7 OHS 85#

12 box jumps (between 16-20")

15 cal row

15.47

6.8

5 rounds for time:

15 thrusters 65#

21 double unders

10.55

6.7

5 rounds for time

5 kb snatch (each arm)

5 kb swing (each arm)

10 burpees

6.57 15#; last time was 7.59 20#

6.5

9 rounds for time:

1 C&J 63#

8 burpees

1 snatch 63#

8 pullups (SB, and thick)

18.17

6.3

SP 63x5 63x5 65x5

Annie 50-40-30-20-10

Double unders

Situps

got cut off at 8 min with FOUR situps left

6.2

2 PC/min for 15 min- 93#

6.1

DL 185x3 185x3 185x3 185x3 185x3

50 pullups

50 wallballs 12#

5.49 (just under 6 min cut off)

May 09

5.29 Heavy Nancy
Skill: 5 rope climbs

5 rounds for time:
7 OHS 2/3 BW
100m sprint
11.45 rxd 93#

5.27
Skill: snatch technique

5 rounds for time:
5 power snatch 63#
10 box jumps 24"
6.20

5.26
PP 83x3 88x3 93x3 98x2 98x3(PR)

3 rounds for time:
10 deadlifts 133#
10 burpee pullups 7"
5.44

5.22
4 rounds for time:
10 thrusters 83#
15 knees to elbows
10.54

5.21 SJ 1RM
SJ 93-103-113 (PR)-118-123(F)x a bunch

5 rounds for time:
5 OHS 93#
5 box jumps 24#
5 pushups
8.30ish

5.19 Africa Qualifier WOD
10!
Deadlift 155#
5 burpees
squat clean & jerk 88#
34:20 rx'd

5.18
SP 53x5 53x5 58x5
10-7-4 with one min rest between set 45#

5000# ground to overhead
61 reps at 83# PC&J
9.20

5.17 CFT
BS 168(PR)
SP 75 (tied PR)
DL 233
476 (PR)

5.15
400m broad jumps for time:
11.53
AWFUL.

5.14
Burgener Warmup
Snatch balance- triples up to 83#
OHS up to 103# (ran out of time)

5 rds for time:
4 c2b/4 rd (skinny band)
30 wallball 12#
6 SDHP 88#
19.23

5.12
3 rounds for time:
15 C2B (not all hit)
10 burpees
7 PC 83#
9.51

5.11 Baseline
5.15 rx'd

5.10-5.11 OLY CERT

5.9
5 rounds for time:
20 double unders
10 wallballs 16#
1 rope climb
11.28

5.7
DH PU (Blue band) 2-2-1-1-1-1-1-1
WPU 10#x3 x3 x3 x1
Ring dips 5x5 skinny band

10 rds for time:
10 deadlift 103#
10 pushups
10.08

5.5
BS 133x5 143x3 14x3 153x1 163x1 168(f)x3

21-15-9
box jumps 20"
situps
pullups
6.28

5.4
DH PU (Blue band) 1-1-1-1-2-2-1-1
Ring dips 5x5 skinny band
Static holds on bar- 1 min X3

800m run
15-10-5
Thrusters 73#
Burpees
800m run
15.32

5.2 Heavy Rowing Grace
3 rounds for time:
500 m row
10 sc& j 103#
22.34

5o pullups
50 burpees
9.47

5.1
SP 1RM 53-63-68-73-78(f)x2-75 (PR)

1/2 Angie
50 pullups (SB)
50 pushups
50 situps
50 squats
9.02

April 09

4.30 Tabata box jumps
24"-6,6,7,7,4,7,6,3

hit shin on first rd of 4 and then hit BOTH shins on rd of 3

4.29 DU/SC/RD/DU
50 double unders
50 squat cleans 93#
50 ring dips(skinny band)
50 double unders
21.55

4.28 OHS/Burpee PU
12-9-6
OHS 93# (from rack)
Burpee PU (rings)
7.17

4.27 Row/Burpee/OH
Row 500m
30 Burpees
10 Shoulder to OH 93#
6.41

4.25 Gut check
21 kbs/21 pullups
21 kbs/21 burpees
21 kbs/21 box jumps
21 kbs/21 thrusters 63#
21 kbs/21 sdhp 45#
21 kbs
15.39

4.24 DL 1RM
173-183-193-203(F!) 183x 183x3 183x5

100 double unders 2.05

4.23 Run/OHS/BJ
400 m run/21 OHS 65/21 box jumps
400 m run/ 15 OHS/ 15 BJ
400 m run/9 OHS/9 BJ
13.23

4.21 DT
5 rounds for time
12 DL
9 HPC
6 PJ
19.30 93#

4.20 Row/BJ/WB
2000m row and then...
6 rounds for time:
10 wb 12#
20 box jumps
19.33

4.19 Lunge, Run, Squat
100 m walking lunge
800m run
100 squats (may have been 110)
10.45 (PR) , last time 11:24

4.17 Quarter Gone Bad
Five rounds for time:
Max rep thrusters 95#, 15 sec
Rest 45 sec
Max rep pullups
Rest 45 sec
Max rep burpees
Rest 45 sec
78 total reps

4.16 CF Iowa
5 rds: 5 squats/5 pushups
400m run
5 rds:5 burpees/5 kte
400m run
5 rds:5 wb 16#/5 sdhp (1pd)
400 m run
5 rds: 5 pullups/5 box jumps
400 m run
5 rds: 5 situps/5 back ext
24.07

4.14 C&J/HSPU
15-12-9
Clean & jerk 83#
HSPU (band assist)
10.46

4.13 Thrusters 1 RM
93x3 98x3 103x2 103(f2) 108 (f) x2

8 rds for time:
110 yd run
8 kbs (1pd)
5 pullups
9:53

4.12 AMRAP
AMRAP in 3 min, rest 1 min, repeat for 5 rds
3 PC 93#
6 pushups
9 kte (UGH)
11 rds total

4.10 PJ/RD/Tabata DL
Worked PJ and SJ technique up to 93#

RD- 5/min for 10 min with skinny band
Tabata DL 133# 8,7,7,7,7,5,7,6

4.8 Burpee/PU/Run
400 m run
21-15-9
Burpees
PU
400 m run
8.34

4.7 Helen
11.14 (PR)

4.6 BS/RD
21-15-9
BS 133#
RD (skinny band)
19.00

4.4 Dodgeball
1/2 B2B-14

4.3 OH/Run
4 rounds for time:
7 OH anyhow 93#
400 m run
14.33

4.1 MU/HSPU
1 MU/10 HSPU(Band assist)
2 mu/8 hspu
4 mu/6 hspu
6 mu/4 hspu
8 mu/2 hspu
10 mu/1 hspu
20.38
subbed 3 pu/1 RD with skinny band

March 09

3.31 GHD/BE
5 rounds for time:
30 ghd situps
25 back extensions
13.26

3.30 OHS
3-3-3-2-2-1-1-1-1-1
93-98-103-108-113(f)x4-113 (PR)

all failures due to inability to get it OH

3.29 TEAM WOD
Each 4 person team will accumulate:
200 pullups
300 burpees
400 kb swings
500 situps

OUCH

3.24 TGU
Worked up to 50# each side (PR)

**taking a recovery week**

3.21 DL/Run
21 DL 153#/ 400 m run
15 DL/400m run
9 DL/400 m run
17.38 runs felt TERRIBLE

3.20 OHS/SN/Grace
OHS 83x3 103x3 103x3 108x3 (PR)
Snatch 43x3 53x3 63x3 singles at 63

Grace- 30 c&j 83#
5:32 (PR for time and weight)

3.18 HSC/PJ
3 hsc/min for 10 min 93#

PJ 5RM 103# (PR) 10+ SJ, 15+ PJ

3.17 Patty
For time:
400 m run
50 box jumps 24"
40 kbs 1pd
30 pullups
20 pistols (assist)
10 hspu (band assist)
400 m run
13.11

3.16 OHS/SN
OHS 83x3 93x3 103x3 108x2 (PR)
Snatch 43x3 53x3 53x3
WPU 11#x3 11x3 11x2 11x1
Running Grace 5.32 (PR)

3.14 800 m OH
1/2 BW OH, everytime weight drops do 20 squats
19.58 rx'd (73#) 200 squats

3.13 WB/RD
5 rounds:
20 wall ball 12#
10 ring dips (skinny band)
12.45

3.11 FS/SP/DL
FS 123x3 123x3 123x3
SP 63x3 68x1 68x3
DL 153x3 173x3 173x3
RD 5x5 (skinny band)

30 assist hspu

200 double unders 5.13

3.10 Fran
6.28 first time rx'd!

3.9 Annie
8.20 (PR)

3.7 Snatch Balance
worked up to 63# but went back down to 53 and stayed there

PU ladder-12 rds 12/13
worked on HSPU

3.6 DB Cluster Ladder
8 rds 30#

3.4 OHS
83x3 93x3 98x3 103x3 (pr)

3 rounds for time:
2 rope climbs
15 ghd su
like 9.30...blah

3.3 FS 1RM
103-123-128-133-138(PR)-143 (f)x2

15-10-5
28" box jumps
kb swing 1.5 pd
3.40

3.2 Snelen
3 rounds for time
400 m run
21 snatch 43#
12 pullups
19.15

February 09

2.28 Run/PP
Run 400 M/ 21 PP
Run 400 M/18 PP
Run 400 M/15 PP
Run 400 M/12 PP
23.42
started with 83# but dropped to 73# partway through second round. OUCH.

2.27 WL/PU/SU
Walking lunge 100'/21 Pullups/21 situps
""/18 pu/18 su
""/15 pu/15 su
"" /12 pu/12 su
""/9 pu/9 su
""/6 pu/6 su
""/3 pu/3 su
13.09

2.25 Diane
1st rd-173#/hspu on wall (1/2-1/4 ROM)
2& 3 rd- 153# band assist hspu
12.58

2.23 BP/Man Fran
BP 73x5 73x5 83x5 83x5 83x3

Short Man Fran
9 thrusters/18 pu
7 thrusters/14pu
5 thrusters/10 pu
8.04 93#

2.21 300 squats
9.17

2.20 DL/PP
DL 143x3 163x3 173x3 173x3 173x3
PP 73x3 83x3 88x3 93x3 98x3(f)

Running Grace
10 cleans
run to fence and back
10 jerks
run to fence and back
10 clean and jerk
run to fence and back
10 jerks
run to fence and back
10 clean
6.15 63#

2.19 4x400m run
1.39 1.36 1.38 1.41
rested about 3-4 min in between

2.18 clean/run
15 squat clean
400 m run
12 squat clean
400 m run
9 squat clean
400 m run
24.10
i thought it was at 103#, carl said i used a men's bar and it was 115. while i'd be happier if he was right i don't think he was. i think i'd notice the difference in the weight and bar size

2.16 BS/PC/Freddy's Revenge
BS 143x3 153x1 153x1
PC 83x3 93x3 98x2 98x1
SW- pullups in sets of 5 between lifting

Freddy's Revenge
5 rounds for time:
5 shoulder to overhead
10 burpees
12.57 93#

2.12 Wallballs/SDHP
50 wb/10 SDHP
40 wb/20 sdhp
30wb/ 30 sdhp
20 wb/40 sdhp
10 wb/50 sdhp
15.48, 32# and 12# @10'

2.11 OHS
73x5 83x5 93x5 98(f3) 98x5

C&J-98 (PR)

4 rounds for time:
5 burpees
5 kb swings 1.5 pd
5 box jumps 24"
5 ball slams 20#
5.00

2.10 DL
143x3 153x3 158x3

5 rounds for time:
5 box jumps 24"
10 kb swings
5 kte
5.41

SW-Ring support

2.9 MURPH (Naked)
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
45.02 rx'd

2.7 Run 5K
25.51 (PR)

Max reps kb swings-64

2.5 100 DU
100 double unders for time
make less than 2 in a row do 5 squats
8.31 65-70 squats

**done on a dock with slatted boards, really makes du's hard**

2.4 Cindy
10 rds of Cindy
12.45

2.2 DB Snatch/Burpees
7 rounds for time:
10 db snatch (5r/5L)
10 burpees
9.50 20#

January 09

1.31 CFT
BS 163
SP 63
DL 243(PR)
474(PR)

12.28 KBS/KTE
50 KBS/25 KTE
40 KBS/20 KTE
30 KBS/15 KTE
20 KBS/10 KTE
10 KBS/5 KTE
14.47 rx'd (1pd)

12.27 BS/SP
BS 148x3 153x3 153x3 153x3 153x3
SP 63x3 68x3 68x3 68x3 68x3

Max Pullups -13

4 rounds for time:
5 pullups
7 kbs 1.5 pd
10 ghd situps
5.07

1.26 Burpees/DL/BJ
4 rounds for time:
10 burpees
7 DL 155#
20 box jumps 20"
9.32

1.23 The Complex
15-12-9-6-3
DL
HPC
FS
PJ
11.05 (PR) 63# last time 13:15

1.22 3x800m run
3.32 3.26 3.30

worked on l-sits and ring dips

1.21 DL 1 RM
183-193-203-213 (PR)-218-223

3 rounds for time:
5 clapping pushups (most from knees)
10 jumping situps
15 jumping lunges
3.46

1.20 Helen
12.08 (PR)
first time rx'd!

1.19 BS/SP/DL
BS 148x5 148x5 148x5
SP 68x3 68x2 63x5 .
DL 193x5

Skinny Fran
21-15-9
Thrusters 45#
Pullups
6.07

1.18 PC/RD
15 PC/30 RD
12 PC/24 RD
9 PC/18 RD
6 PC/12 RD
3 PC/6 RD

17.40 93#/BARD

1.16 Jeremy
21-15-9
OHS PVC
Burpees
5.21

1.14 FS/SP/Gear wod
FS 118x5 123x5 123x5
SP 65x5 65x5 65x5

With 15# of gear on
Sprint to fence and back
25 pullups
50 pushups
75 squats
sprint to fence and back
7.50

15 thrusters 63#

1.13 Jumping Helen
3 rounds for time:
50 double unders
21 kb swings
12 pullups
10.45 rxd

1.12 Isabel
30 snatch for time 53#
7.13 (full snatch)

Thrusters 5x5
73-83-88(f5)-88(PR)-88

1.10 Tabata Something Else
Pullups 4
Pushups 4
Situps 15
Squats 17

1.9 BS/BP/DL
BS 148x4 148x5 148x3
BP 73x5 83x5 83x5 (little help on last two reps)
DL 188x5(pr)

3 rounds for time:
200 m row
10 box jumps 20"
5 pullups
5.27

1.8 Thruster/HPC/SDHP
5 rounds for time:
5 thrusters
7 HPC
10 SDHP
9:27 63#

1.7 BS/SP/PC
BS 153x3 123x5 123x5 123x5
SP 63x5 68x4 68x3 68x3
PC 88x3 88x3 88x3 93x1 103x1(PR) 113(f)x3

3 rounds w/duty gear:
1 seated box jump
sprint to fence and back
10 wallballs 12#
4 rope ascents (from laying on ground to standing)
6.03

1.5 OHS 5-5-5-5-5
73-83-88-93(pr)-98 (f) couldn't get bar over head

3 rounds for time:
10 pistols (assisted)
10 pullups
10 ring dips (band assist)
7.46

1.4 MBC/Burpees
7 rounds for time
10 med ball cleans (10#?)
10 burpees
11.15

1.3 B2B/Running Cindy
B2B- 13

Running Cindy- D0 3 full cindy rounds then sprint to fence and back that's one round. 12 min cap
2 full rounds plus 5 pullups and 10 pushups. Pushups on knees after round 2 cause i wasn't getting chest to floor.

1.1 "Shane"
30 clean to thrusters
12.56 93#
primarily clean and jerk with intermittent thrusters

December 08

12.29 BS/BP/DL
BS 148x5 148x5 148x3
BP 78x5 83x5 83x4
DL 183x5

5 rounds for time:
5 kte
5 box jumps 24"
5 pullups
5 ring dips (band assist)
8.27

12.28 Run/Squats
3 rounds for time:
400 m run
50 squats
11.20

12.26 CFT
BS 163(PR)
SP 73(PR)
DL 208 (PR)
444

12.24 BS/BP/PC
BS 143x4 143x5 143x5
BP 73x5 73x5 78x5
PC 73x5 73x5 73x5

3 rounds for time
10 pushups
15 jumping situps
20 doubleunders
8.25

12.22 BS/SP/DL
BS 133x5 138x5 143x5
SP 63x5 68x3 65x5
DL 173x5
all prs for reps

5 rounds:
200 m row
8 pullups
9.00

12.20 Grace
30 clean and jerk 73#
6.22 (PR)

12.19 Filthy 50
26.26 (PR)
women's rx'd

12.17 5x5
BS 123-133-138 (PR)-138(f5)-138
SP 53-58-63(PR)-63-63
PU-Band assist deadhang

12.16 DL/Burpees
5 rounds for time
5 DL 143#
10 burpees
5.45

12.15 Elizabeth
21-15-9
Cleans 83#
Ring dips (blue band)
15.20

12.13 BJ/SU
50 40 30 20 10
Box jumps 20"
Situps
12.39 (PR), last was 14.10

12.12 Angie
100 pullups
100 pushups
100 situps
100 squats
22.37 all rxd except pullups. most got to forehead, at least 20 were legit

12.10 FS/Tap out
** got my first pullups, well 2 actually**
FS 93x5 103x5 113x5 123x5 (PR) 128 (F)

Tap Out (3 one min rounds w/1 min rest between rounds) 142
Row 15-17-18
SP 53# 12-10-8
DU 26-16-20

12.9 JT
21-15-9
HSPU (crap ROM, basically hs kickups by end)
RD (bar dips)
Pushups
23.58

12.8 Fran
21-15-9
Thrusters 65#
Pullups (no band just pull as high as possible, most got to forehead at least)
8.13

12.6 5x5
BS 123-128-133(PR)-133-133(f)
SP 45-55-60(PR)-60-63(f)
DL 123-143-163(PR)-163-163

12.5 Nasty Girls
3 rounds for time
50 squats
7 pu/7 dips (no band, just pull as high as possible)
10 hpc 83#
13.43

12.4 WPU/Dips
worked on deadhang pu with band and dips

12.2 Thrusters/Bear Crawl & Burpees
Thrusters 73x5 78x5(PR) 83x5 88x4 88x3

3 rounds for time:
Bear crawl 84'
21 burpees
6.32

PU- Max reps x 5 (black band)
4,6,6,6,9

12.1 DB Snatch/PU
21-15-9
DB snatch (r arm)
DB snatch (l arm)
Pullups (band)
8.16 15#

November 08

11.28 DL/PU
10 rounds for time:
15 DL (93#)
15 pushups
13.30

11.26 5x5
BS 103-113-118-123-123(PR)
PP 63-73-83-83-88(PR)
DL 133-148-148-148-158 (PR)

11.25 Barbara
4.00 11.47 19.47 27.47 35.38

11.22 KTE/DU
With a partner (Paul Ryan), tag team style
100 KTE
200 DU
13.32

11.21 2 Min Defense
5 rounds for time:
1 PC
3 HSC
2 PJ
Sprint 175 m
Rest 2 min then repeat.
15.49 73#

11.20 5x5
DL 123-143-143-143-153
SP 53-58-58-58-58
BS 95-115-115-120-125

11.18 Nancy
5 rounds for time:
400 m run
15 OHS 50#
17.34

11.17 30 MU
Assisted MU-17.48

10 rounds for time:
5 box jumps 24"
10 kbs 1pd
9.05

11.16 Angie
100 pullups (blue band)
100 pushups (1/2 knees)
100 situps
100 squats
24.39

11.14 Split Jerk 5-5-5-5-5
93-73-83-93 (f5)-93 (PR)

3 rounds for time:
25 medball cleans (subbed 15# db)
25 split jumps
25 good mornings 33#
9.39

11.13 Nicole
AMRAP in 20 mins:
Max pullups (blue band)
400 m run
10-8-5-7-6-6-10

i did it backwards, oops, and no run on last round

11.12 C&J 1RM
83-83-83-88-93f-93(PR)-98f

11.10 Annie
50 40 30 20 10
Double unders
Situps
11.10 (PR)

11.9 Broad jumps/ Pushups
10 rounds for time
5 broad jumps
10 pushups
9.48

11.7 The Complex
15-12-9-6-3
DL
HPC
FS
PJ
13.15 63#

11.6 Fran
21-15-9
thrusters 65#
pullups (blue band)
10.54

11.5 Hang squat clean 2-2-2-2-2-2-2
63-73-83-88-93-98(f2)-98 (f1)
FP 3.01

October 08

10.29 Tabata This
Squat-17
Pullups (band assist)-8
Situps 13
Pushups(knees)-10
Row-5
Total 53

10.27 Cindy
AMRAP in 20 min of
5 pullups (band)
10 pushups (5 knees/5 reg)
15 squats

13 rounds

10.26 Griff
14.59 (pr by 18 sec)

10.24 Thrusters/Situps
50 40 30 20 10 of
Thrusters 33
Situps
13.01

10.23 Fatal Death
50 DL
400 m run
21 thrusters
800 m run
21 thrusters
400 m run
50 DL
20.46 63#

10.16 FS 3-3-3-3-3
63-83-93-103-113-118(PR)-123(f3)
FP 3.00
LP1.08
RP 1.00

10.14 KBS/RD/Squat
4 rounds for time:
10 kb swings 1.5 pd
20 ring dips (jumping)
30 squats
10.00

10.13 Bear Complex
53-63-68-73f-73f

10.12 Grace
7.07 73#

10.10 Erin
5 rounds for time
15 db split clean 20#
21 pullups (gb ass)
18.08

10.9 OHS 1RM
63-73-78-83-88 (PR)-93fx2

10.8 Kelly
30.49 rx'd (8ft)

10.6 KBS/SU
50,40,30,20,10
kb swings 1pd
situps
didn't remember to time till halfway through first round. not about to start over

10.5 DB AMRAP
ARMAP in 20 min
5 db swing each arm
5 db pp each arm
5 db oh walking lunge each arm
15 rds+ 5 swings 15#

10.2 Deadlift 1RM
123-143-163-173-178(PR)-178

September 08

9.30 Run/Squat
4 rounds for time:
400 m run
50 squats
14.56

9.29 PJ
Push jerk 5x5
63-73-78-83-88(PR)

9.28 FGB
Fight Gone Bad
258 rx'd (PR) last time was 294 but with 45#

9.26 FGB Prep
1 min each station w/o rest
RD 1- PP 55#, SDHP 55#, row
RD 2- PP 75, SDHP 75, row (sdhp was not happening, stripped plates off)
RD 3- Row 20 cals, 20 PP 65, Row 20 cals, 20 SDHP 65, Row 20 cals

9.24 400m walking lunge
12.55

9.23 BJ/SU
50, 40, 30, 20, 10
Box jumps 20"
Situps
14.10

9.22 Sprint Nancy
5 rounds for time
Sprint to fence and back
OHS 33#
8.34

9.19 Thrusters
5x5 65-70-75(PR)-75f-75f

9.17 Elizabeth/Tabata Mashup

Elizabeth 21-15-9
Cleans 63#
Jumping ring dips
8.04

Tabata Mashups
PP 55#-8 8 8 8 8 4 6 5 =55
SDHP 55- 8,8,8,8,8,8,8,8= 64

9.16 PU ladder
RR ladder 13rds + 13/14

Tabata squats-18

9.12 BJ/Bear Crawl/ Burpees/ Mountain Climbers
3 rounds for time:
30 box jumps (14?)
100 ft bear crawl
20 burpees
100 mountain climbers
16.27

9.10 Annie
50,40,30,20,10
Double unders
Situps
15.37 rxd

9.9 Jackie
1000 m row
50 thrusters 30#
30 jpu
8.45

9.8 Power clean 2-2-2-2-2
73-78-83-73-83f

Tabata pushups-6
Tabata squats-17

9.6 Griff
800 m run
400m run backwards
800 m run
400m run backwards
15.17

9.5 Thrusters/Burpees
AMRAP in 20 min of:
10 thrusters 45#
10 burpees

10 rds + 6 thrusters

9.3 Lunge, Run, Squat
100 m walking lunge
800 m run
100 squats
11.24

9.2 Dianne
21-15-9
DL 115#
HSPU (box assist)
7.18

9.1 My favorites
21-15-9
C&J 45#
kb swings 1pd
box jumps 20"
10.32

August 08

8.29 Filthy Fifty
50 box jumps (med tire)
50 j. pullups
50 kb swings (1 pd)
50 walking lunges
50 knees to elbows (sort of)
50 push press 45#
50 back extensions
50 wall balls 12#
50 burpees
50 double unders

37.00

8.27 Grace
30 clean & jerk 65#
4.44

8.26 30 muscle ups
120 pu (ring rows)
120 dips (negatives then switched to bench with elevated feet)
19.10

8.25 SDHP/WB
50,40,30,20, 10
sdhp 1/2 pd
wb 10#
13.35

8.20 Something good
21-15-9
kb swings (1 pd)
deadlift 95#
box jump burpees
11.27

8.19 Run 5k
27:34 (PR by 2 min)

8.18 Shouldercide
SP 63-68f-68-73f-73f
PP 73-78-83-88f2-88f2
PJ 63-73-83-83f4-63

8.15 DB HSC/Sprint
3 rounds for time:
21 db hang squat clean
sprint 100 m
7.09 20#

8.12 Cindy
AMRAP in 20 min
kip swings/kpu

four rounds by min 8 when my hands ripped at which point i had a hard time forcing my hands back on the bar so pace slowed considerably.

8.11 Wall balls/Pullups
50,40,30,20,10
Wallballs 12# @8'
Jumping pu
8.32

8.8 Deck of Cards
Squats, situps, pushups, box jumps
16.40

8.6 Mile/Helen
1 mile- 8.29

Helen 10.12 1pd/jpu

8.5 DL 1RM
DL 175# (PR)

8.4 Fran
6.28
65#/jpu

8.1 Pushups
10 pu/min for 30 minutes
105 regular, 195 from knees

July 08

7/30 Bear Complex
55-60-65-70(f)-70

7/29 DB Snatch/Swing, Burpees
5 rounds for time of:
5 DB Snatch per arm
5 DB Swing per arm
10 Burpees
7:59 as rxd (20#)

7/28 300 squats
300 air squats for time
7:37
not to depth, guide was high

7/25 Not Fran
21-15-9
Thrusters
Pullups
45#/jpu
6:37

7/24 DL/PU
10 rds for time:
15 DL 75#
15 pushups
13:40

7/23 FS/PP 5x3
fs 83-103-113-118 (1 then f)-118 (1f)
pp 73-78-83-88(2f)-88(2f)

7/19 Partner WOD
Run 400M
Walking Lunge
Pushups
Box Jumps (20"/16")
Knees to Elbows
Thrusters
21-15-9 for time.
19:06 as rx'd partnered with the notorious p.l.u.m.

7/22 3x500m row
2.04 2.06 2.05

7/16 BS/RD
21-15-9
BS 95#
RD (JRD)
4:56

7/15 TGU 3-2-2-1-1-1-1
10-20-26-30-35-40-40 (f on 50)

7/14 Weighted PU/Dips
Bodyweight (assisted)

7/12 Team WOD
6 stations- you can't move on till your whole team finishes their reps for that station
500m row
50 box jumps
50 med ball cleans (#10)
50 kb swings(1 pood)
50 push press (20# db)
50 burpess (crossfit games style)
31?

7/11 PU/PU/DU
3 rds for time
30 pullups (rr)
40 pushups (1/3 real, 2/3 knees)
50 double unders (as RX'd. BAM!)
26:03

7/10 Thrusters/HS
10 thruster on the min for 20 min
45#

7/8 FS/KTE
4 rounds for time of:
15 Front Squats (65#)
15 Knees to Elbows
7:38 rx'd

7/7 Nicole
AMRAP in 20 minutes
Max rep pullups (RR)
400 m run
15-15-15-15-15-15

7/4 Michael
3 rounds for time:
800 m run
50 back extensions
50 situps
25:01

7/3 Helen
11:10 w/jpu

7/2 1 mile run
8:00 (think it might've been little less than a mile)

7/1 DL 1RM
135-155-165 PR-165(f)-155- 165(f)-160

June 08

6/30 Fran
65#/jpu 10:18

6/29 5k run
29:33

6/26 PP/B2B
PP 7x3 53-63-73-78-83-88(PR)-93 (1 then fail)
B2B squats-13

6/25 KBS/SU
50.40.30.20.10 for time
kb swings/situps
14:58 1 pood as RX'd
this.smoked.my.grip. a few times i was pretty sure it was going to launch across the room.

6/20 Angie
subbed rr's 1/2 girl pu 1/2 boy pu
22:25

6/18 Barbara
20 pullups (rr)
30 pushups (girl)
40 sit ups
50 squats
5 rounds with 3 min break between rds
5:26 5:11 5:05 4:59 4:43

6/17 SP/PP/PJ (all singles)
SP 53-58-63-68-73(f)
PP 73-78-83(f)-83-88(f)
PJ 88-93(f)x10-93

6/16 Partner WOD
3 rds for time
400m run
50 box jumps
100 kb swings (1 rd 1/2 pood, 2-3 3/4 pood)
27:40

6/13 Karen
7:25 14# @8'

6/12
Seven rounds for time of:
10 One legged squats,alternating (2x air squats)
12 Ring dips (2x bench dips)
15 Pull-ups (2x ring rows)
21:02

6/11 FS
FSx3 85-95-100-105-105-105-110

As many rounds as possible in 10 minutes of:
5 KB swing
5 KB Push Press/Arm
5 KB overhead lunge
9 rds in NINE minutes with 1/2 pd

6/10 FGB
294
45# PP and SDHP
12# WB to 8'

6/9 GI Jane
100 burpee pullups for time (jumping ring pullups)
16:16

6/4 DL 7x1/Planks
125-135-145-150-155-160-165(PR)
fp 2:00
lp 1:19
rp 1:20

6/3 Nasty Girls
3 rds for time:
50 squats
7 muscle ups (21 rr/21 bench dips)
10 hang power clean 95# (55#)
11:46

6/2 Smurph
800m run
50 pullups (subbed 3x ring rows-150)
100 pushups- half boy half girl
150 squats
800 m run
26:58

April/May 08

5/30 Grace
4:55 65# for first 7 reps then i was introduced to reality and did 55# the rest
ran 1 mile at a snails pace since doing 400m lunge and then grace the last few days...

5/29 plum is a bi&#h- academy style
19 minutes of... "kb swings...go" "pushups....go" "400m run" "hold the up pushup postion" "pullups...go" "situps,squats, etc....go"

5/28 400m walking lunge
12:10/286 steps

5/24 5k run
29:21 on the treadmill (too hot/humid outside) and with plenty of rest

5/22 Fran
4:39
50#/jpu

5/21 Barefoot Helen
400m row
21 kb swings 3/4 pood
12 j. pullups
11:25

5/19 Filthy Fifty
50 Box jump, medium tire
50 Jumping pull-ups
50 Kettlebell swings, 3/4 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35 pounds i think
50 Back extensions
50 Wall ball shots,12 pound ball
50 Burpees
50 Double unders(yeah right) ,300 singles
34:11

5/16 Skill work(SW)- handstands...first time

5/15 KBS/DU/400m run
3 rounds for time:
50 kbs 3/4 pd
300 singles
400m run
25:13

5/14 Thrusters
100 thrusters in as few sets as possible
35# 35-25-40

5/11 Karen
150 wallballs for time
8:04 12# @8'

5/8 30 mu for time
120 pu (80% band/20%jpu)
120 dips(assisted)
23:13

5/6 Run
1.25 mile run at Hafer

5/5 overhead lunges/burpees
5 rounds for time
50 ft oh lunges (15# bar but it felt like 45)
21 burpees
21:52

5/4 5x500m row
2:07 2:06 2:06 2:06 2:04
this is the most deceiving thing ever. i almost fell walking up the stairs to the apt because my legs were so smoked.

5/3 frida (another f word)
30 wall balls (10#)
400 m run
50 box jumps 20"
800 m run
50 wall balls
400 m run
30 box jumps
19:17

5/1 Med ball sprints
47 :46 :45 :45 :45

4/30 push jerk & dl's
5X5 55-65-65-65-70 and some "light dl work" as mr plum calls it

4/28 Cindy
15 1/3 rds **kpu and bapu