10.9.14

(late post)
1 mile run - 2x800 at ICA
6:52 (PR!)

2.17.15

Front squat 2RM
165

2.14.15

Valentine's Day WOD with John
11:15

2.13.15

Push Press 1RM
140#

2.10.15

"Karen"
Did Mens Rx for 75 reps 8:22
Note: 12 weeks pregnant!

2.4.15

Power clean 165 (PR!)
Then
Clean 165
Note - approx 11 weeks pregnant

1.31.15

Turkish get up R/L
1 RM OHS

Nik 60/55, 165 (ran out of time on OHS!)

11.15.14

Bench Press 2-2-2-2-2-2
Nik - 115 across

11.7.14

Front Squat 1-1-1-1-1-1-1
Nik 165 across

10.4.14

OHS 15 RM
Nik 125×13

9.12.14

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Sumo-deadlift (275/185# NTE 75%)
• Wallballs (20/14# to 10/9′)

Nik - 8:43 Rx+ (10' WB)

9.2.14

Bench Press 3 RM
Nik - 127.5

9.1.14

Partner "Bull"
32:44 with Jenn Tavenner. Very humid!

8.30.14

Box squats 5x3 ~80%
Nik - 165, 165, 175, 175, 185

8.22.14

1 RM front squat
Nik - 180# (not a PR)

8.8.14

1RM hang snatch
125#

8.2.14

Split jerk 2RM
Nik - 155#

8.1.14

“21-15-9 Complex”

• 8 deadlifts – 7 power cleans – 6 power snatch
• 8 pull ups – 7 C2B pull ups – 6 bar muscle ups
• 6 deadlifts – 5 power cleans – 4 power snatch
• 6 pull ups – 5 C2B pull ups – 4 bar muscle ups
• 4 deadlifts – 3 power cleans – 2 power snatch
• 4 pull ups – 3 C2B pull ups – 2 bar muscle ups

Nikki 11:12 (95#)

7.28.14

Sumo deadlift 275#

7.26.14

“Carver”

Complete for time:

• 7 wall climbs
• 27 deadlifts (205/125#)
• 20 pistols
• 13 power cleans (205/125#)
• 7 muscle ups
• 27 wallballs (20/14# to 10/9′)
• 20 box jumps (24/20″)
• 13 strict pull ups

Nik - 10:16 (10' wall ball)

7.23.14

1RM power snatch  - 113#

7.19.14

Front squat 3 RM - 165

7.15.14

"The Bear"

115 (PR!) felt easy too, def could have done 120 :)

7.11.14

Deadlift 4 RM
Nik 225

7.3.14

OHS 1-1-1-1-1-1
Nik – 180 PR!

6.28.14

Run 5k (Wheatland, Nutt, Starr, Bridge)
Nik 26:10

6.24.14

Sumo Deadlift 5-5-5-5-5
Then
200m sled drag (40% SDC)
Nik 245, 145

6.21.14

Front squat 5-5-5-5-5
Nik 155

6.17.14

Complete for time:

• 100 double unders
• 50 wallballs (20/14# to 11/10′)
• 50 KB swings (53/35#)
• 50 box jumps (24/20″)
• 50 KB snatches (53/35#, alternating)
• 50 burpees
• 100 double unders

Nikki 19:19 Rx

6.14.14

2 rounds of: 800m run and 30 C&J (95#)
Nik 17:34 Rx

6.13.14

Backsquat 3-3-3-3-3
Nik 175 across

6.10.14

AMRAP in 12 minutes of:

• 2 deadlifts (225/155#)
• 2 chest to bar pull ups
• 4 deadlifts (225/155#)
• 4 chest to bar pull ups
• 6 deadlifts (225/155#)
• 6 chest to bar pull ups
  etc

Nik 128 Rx

6.7.14

OHS 5-5-10
Nik 125×9

6.6.14

“2012 Regionals Event 2″
Complete for time:

• 2000m row
• 50 pistols (25R/25L alternating)
• 30 hang power cleans (225/135# NTE 85% of your 3 rep from last week)

Nik 15:49 (115)

5.31.14

MURPH
Nik 45:14 (10# vest)

5.30.14

Hang Power Clean 3-3-3-3-3
Nik 143

5.16.14

Complete 42-30-18 reps for time of:

• box jumps (24/20″)
• power cleans (95/65#)

Nik 8:58

5.9.14

5 rounds for time of: 50 DU and 15 ring dips
Nik 9:59 Rx

5.2.14

Wide grip DL 3RM
Nik 195

3.21.14

Fran
Nikki – make up 4/24
3:46 Rx

4.18.14

Split Jerk 1-1-1-1-1-1-1
Then
30 wallballs for time (40/30# to 10/8′)
Nik 165, 1:56 Rx

4.15.14

Deadlift 1rm
Nik - 250

4.12.14

Front Squat 1-1-1-1-1-1-1
Then
400m sled drag (30% SDC)
Nik 180, 115

4.5.14

Complete 7 rounds for time of:

• 10 wallballs (20/14# to 10/9′)
• 10 pull ups

Nik 5:59 Rx

4.4.14

Power squat 3rm
then
400m run backwards
Nik 155, 2:34

4.1.14

Complete for time:

• 400m run
• 30 pistols
• 400m run
• 20 handstand push ups
• 400m run
• 10 muscle ups

Nik 11:22

3.29.14

3RM deadlift
Nik 225

3.28.14

“Open 14.5″
Complete 21-18-15-12-9-6-3 reps for time of:

• Thrusters (95/65#)
• Bar facing burpees

Nik 13:18 Rx

3.22.14

1RM hang clean
Nik 173

3.21.14

“Open 14.4″
AMRAP in 14 minutes:

• 60 calorie row
• 50 toes to bar
• 40 wallballs (20/14# to 10/9′)
• 30 power cleans (135/95#)
• 20 muscle ups

Nik 183 (13:00) Rx

3.18.14

Complete for time:
1000m row and 100 DU
Nikki 6:46 Rx

3.14.14

“Open 14.3″
AMRAP in 8 minutes of:

• 10 deadlifts, 135 / 95 lb. 
• 15 box jumps, 24 / 20 inch
• 15 deadlifts, 185 / 135 lb.
• 15 box jumps, 24 / 20 inch
• 20 deadlifts, 225 / 155 lb.
• 15 box jumps, 24 / 20 inch
• 25 deadlifts, 275 / 185 lb.
• 15 box jumps, 24 / 20 inch
• 30 deadlifts, 315 / 205 lb.
• 15 box jumps, 24 / 20 inch
• 35 deadlifts, 365 / 225 lb. 
• 15 box jumps, 24 / 20 inch

Nik 118 (4:36)

3.9.14

AMRAP in 20 minutes of:
- 20 air squats
- 25 meter swim
- 10 push ups
- 25 meter swim
Nik 8+0

3.8.14

Sumo Deadlift 2-2-2-2-2-2-2
Then
Russian KB Swings 5×10 heavy
Nik 215 across, 70

3.7.14

“14.2″
Take 3 minutes to complete 2 rounds of:

• 10 overhead squats (95/65#)
• 10 chest to bar pull ups

If you finish both rounds then:
Take 3 minutes to complete 2 rounds of:

• 12 overhead squats (95/65#)
• 12 chest to bar pull ups

If you finish both rounds then:
Take 3 minutes to complete 2 rounds of:

• 14 overhead squats (95/65#)
• 14 chest to bar pull ups

Nik 133 Rx

3.4.14

High hang snatch
Nik 125

3.1.14

Back Squat 1RM with 10 second hold at bottom
Then
Tabata back squat (50% of 1RM pause squat)
Nik 165, 56×80

2.28.14

“Open 14.1″
AMRAP in 10 minutes of 

• 30 DUs
• 15 power snatches (75/55#)

Nik 6+36 (306) Rx

2.26.14

Bench press 2 RM
Nik - 130

Weighted push up 3 RM
Nik - 55

2.25.14

AMRAP in 7 minutes of:

• 3 front squats (115/75#)
• 3 box jumps (24/20″)
• 6 front squats
• 6 box jumps
• 9 front squats
• 9 box jumps

Continue ascending by 3′s until the 7 minutes are up.
Nikki 137 Rx

2.22.14

Complete 3 rounds for time of:

• 40 KB swings (53/35#)
• 10 push presses (185/105# NTE 80%)
• 2 rope climbs

Nik 13:15 Rx

2.17.14

Death by toes to bar in 15 minutes
score - 14
Death by 10 yd dash (starting from 5 runs) in 15 minutes 
score - 17

2.15.14

ICA Valentine's Day WOD
with John - Warnek 10:46 Rx
with McGonigal - Joe and Nik 10:56 Rx

2.14.14

Power clean 1RM
Nik - 153

2.7.14

“11.4″

AMRAP in 10 minutes of:

• 60 bar facing burpees
• 30 overhead squats (120/90#)
• 10 muscle ups

Nik - 93 Rx

2.4.14

“Open WOD 11.1″

AMRAP in 10 minutes of:

• 30 double unders
• 15 power snatch (75/55#)
• Nik 5+37 Rx

2.1.14

Front Squat 1-30-1-20-1-10-1
Nik 155-85-160-105-165-125-165

1.28.14

Open WOD 12.3

AMRAP in 18 minutes of

• 15 box jumps (24/20″)
• 12 push press (115/75#)
• 9 toes to bar
• Nik - 7+11

1.27.14

Isabel

Nik 6:53 Rx

1.16.14

"Nancy"
17:12 Rx

1.14.14

Deadlift 5RM
Nikki - 225

1.10.14

Front squat 3RM
Nik 165

1.7.14

Hang power snatch 1-1-1-1-1-1-1

then

20R/20L DB split snatch, not for time (heavy)

Nik 103, 60-75

1.4.13

Complete 3-6-9-12-15 reps for time of:

• burpees over a bar
• power cleans (135/95# NTE 70%)

Nik 6:31 Rx

1.2.13

Make up day challenge - consecutive strict HSPU
Nik - 13

12.27.13

Deficit deadlift 3-3-3-3-3

Then

100 kettlebell swings for time (53/35#)

Nik 235, 3:55

12.24.13

at mom's house
Front squat 183
Shoulder press 113

12.21.13

ICA's 12 days of Christmas
36:58 Rx

12.20.13

Push jerk 1RM
153

12.19.13

1/2 Kalsu – 50 thrusters (135/95#) for time.  Perform 5 burpees at the start of each minute
14 ish minutes?

12.17.13

Max height box jump

Then

Back Squat 2-2-2-2-2-2

Nikki 40″ (s), 195

12.13.13

Hang Clean 3-3-3-3-3
Nik 150

12.10.13

Sumo deadlift 1 RM
Nik 263

12.7.13

Turkish Get Up 1-1-1-1-1 (R/L)

Then

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

Nik 50 R/L, 175 (PR!)

12.4.13

Complete 10 rounds for time of:

• 1 power clean (250/150# NTE 90%)
• 3 handstand push ups
• 10 wallballs (20/14# to 10/10′)

Nikki 14:08 Rx

11.28.13

“Firebird”

Complete 5 rounds for time of:

• 800m run
• 5 muscle ups
• 10 hang power cleans (155/105#)
• 20 wallballs (20/14# to 10/9′)
• 30 double unders

Nikki W 50:24 Rx

11.27.13

500m row for time

Then

Rack Pull 1-1-1-1-1-1-1

Nikki 1:55, 235

11.23.13

Bench press 1-1-1-1-1-1-1

Then

400m sled drag (30% SDC)

Nik 145, 125

11.22.13

“2011 Games Event 3″

Complete for time:

• 5 rope climbs
• 5 clean and jerks (145#/115)
• 4 rope climbs
• 4 clean and jerks (165#/125)
• 3 rope climbs
• 3 clean and jerks (185#/135)
• 2 rope climbs
• 2 clean and jerks (205#/145)
• 1 rope climb
• 1 clean and jerk (225#/155)


Nik 17:29 Rx

11.19.13

Baseline Nik 4:53

1.17.13

WOD:
5x90s round of 4 deads (365/225#) and max dips then AMRAP in 6 minutes of 80 yd run, 5 pull ups, 5 push ups

Nik 50 (205), 6+2 Rx

11.15.13

C&J 2 RM in 20s
Nik 155

11.9.13

Push press 3 rep
130

11.8.13

“The Chief”

Max rounds in 3 minutes of:

• 3 power cleans (135/95#)
• 6 push ups 
• 9 air squats

Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed.

Nik 5, 5, 5, 4, 4 = 23 Rx

11.1.13

Overhead Squat 2-2-2-2-2
Nik 165

10.29.13

“CrossFit Total”

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

Nik 215, 110, 255 = 580 Rx

10.19.13

“Lift Up Luke“

AMRAP in 5 minutes:

• 4 power cleans (155/105#)
• 24 double unders
• 1o pull ups
• Nik 4+8 Rx

10.16.13

“Fall Nutrition Challenge Performance Test”

• max strict pull ups in 1 minute
• 75 wallballs for time (5 minute time cap)
• 1 rep max clean (10 minutes)
• 1 mile run
• Nik 13, 3:07, 170, 8:03

10.15.13

Overhead Squat 5-5-5-5-5
133#

10.12.13

30 muscle ups (not for time)
took about 30 mins to complete, didn't miss one