"The Chief"
5 rounds:
3 power cleans (95#)
6 pushups
9 air squats
1 min rest between rounds
Nikki - 5+5+5+4+5 = 24
W.O.D. 3.29.10
Daily WOD:
5 rounds of:
40 DU
30 Box Jumps
20 KBS (35#)
Time - 16:49
L2/Strength:
Wendler
Deadlift 5-5-5
160-170-180x13
Skill work with Atlas stones
- got 60# ground to overhead
- 90# ground to shoulder
5 rounds of:
40 DU
30 Box Jumps
20 KBS (35#)
Time - 16:49
L2/Strength:
Wendler
Deadlift 5-5-5
160-170-180x13
Skill work with Atlas stones
- got 60# ground to overhead
- 90# ground to shoulder
W.O.D. 3.26.10
The Maltz Challenge
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run
Time - 26:00 (no ring dips - ouchie shoulder!)
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run
Time - 26:00 (no ring dips - ouchie shoulder!)
W.O.D. 3.25.10
WENDLER (start of cycle 2, month 1)
Shoulder Press 5-5-5
75-80-85x6
Back Squat 5-5-5
125-135-145x15 (lower back hurt)
Snatch 5-5-5
65-70-75x6
Shoulder Press 5-5-5
75-80-85x6
Back Squat 5-5-5
125-135-145x15 (lower back hurt)
Snatch 5-5-5
65-70-75x6
W.O.D. 3.24.10
DAILY WOD:
Sumodeadlift 5-5-3-3-2-1
1RM - 240#
ADDITIONAL WOD (yesterday's daily WOD)
Row 5 X 500m with 3 min rest in between
Results:
2:05.8 / 28 spm / 7 damper
2:04.3 / 28 spm / 9
2:05.5 / 30 spm / 8
2:08.0 / 26 spm / 8
2:07.1 / 28 spm / 10
Sumodeadlift 5-5-3-3-2-1
1RM - 240#
ADDITIONAL WOD (yesterday's daily WOD)
Row 5 X 500m with 3 min rest in between
Results:
2:05.8 / 28 spm / 7 damper
2:04.3 / 28 spm / 9
2:05.5 / 30 spm / 8
2:08.0 / 26 spm / 8
2:07.1 / 28 spm / 10
W.O.D. 3.22.10
DAILY WOD:
Clean and Jerk 5-5-3-3-2-1
1 RM - 143#
LEVEL 2 / STRENGTH WOD:
Bench Press - find new max - 130# (PR)
Back Squat - find new max - 185# (PR)
Conditioning:
2 rounds of
15 skin the cats
15 deadhang pullups
15 strict ring dips
15 shoot throughs
(very hard! hurt my shoulders!)
Clean and Jerk 5-5-3-3-2-1
1 RM - 143#
LEVEL 2 / STRENGTH WOD:
Bench Press - find new max - 130# (PR)
Back Squat - find new max - 185# (PR)
Conditioning:
2 rounds of
15 skin the cats
15 deadhang pullups
15 strict ring dips
15 shoot throughs
(very hard! hurt my shoulders!)
W.O.D. 3.19.10
On my own:
Warm up metcon:
3 rounds of
5 box jumps
5 wall balls
200 m run
Time - 5:02
Max Shoulder Press - 105# (PR)
Max Deadlift - 230# (PR)
(then coach x3!)
Warm up metcon:
3 rounds of
5 box jumps
5 wall balls
200 m run
Time - 5:02
Max Shoulder Press - 105# (PR)
Max Deadlift - 230# (PR)
(then coach x3!)
W.O.D. 3.17.10
DAILY WOD:
WOD 1 from Mountain Sectional:
500 m row
21 KBS (55#)
400 m run
Time - 19:55
note: 55@ KB still very hard for me! also, still very tired from sectionals
WOD 1 from Mountain Sectional:
500 m row
21 KBS (55#)
400 m run
Time - 19:55
note: 55@ KB still very hard for me! also, still very tired from sectionals
W.O.D. 3.16.10
BRAVO CROSSFIT
Lift 3000# chest to overhead
Used 63# x 48 reps (push press / push jerk combo)
Time - 3:02
Continued on to 4500#
(63# x 72 reps)
Time - 5:38
Lift 3000# chest to overhead
Used 63# x 48 reps (push press / push jerk combo)
Time - 3:02
Continued on to 4500#
(63# x 72 reps)
Time - 5:38
W.O.D. 3.13.10
PA/DE/MD SECTIONALS!!
WOD 1:
3 min AMRAP of 85# C&J
Score: 27
WOD 2:
10 min AMRAP
Run 300m then in remaining time do one-arm KB OHS (26.5#). If put KB down, run 200m
Score - 157 (no run!)
WOD 3:
20 min AMRAP with 15# weight vest
1000m row then in remaining time:
20 DU
15 Wall balls (14#/8')
10 ring pushups
5 pullups
Score - 4 rds + 40 reps
OVERALL - 7th female!
WOD 1:
3 min AMRAP of 85# C&J
Score: 27
WOD 2:
10 min AMRAP
Run 300m then in remaining time do one-arm KB OHS (26.5#). If put KB down, run 200m
Score - 157 (no run!)
WOD 3:
20 min AMRAP with 15# weight vest
1000m row then in remaining time:
20 DU
15 Wall balls (14#/8')
10 ring pushups
5 pullups
Score - 4 rds + 40 reps
OVERALL - 7th female!
W.O.D. 3.10.10
SECTIONAL PREP:
WOD 1: With 18# weight vest
Row 500 m
20 Double unders
15 Wall balls (14# / 8')
10 ring pushups
5 pullups
WOD 2: 4 minutes of 26.5# KB OHS (one arm)
Nikki - 67 reps
WOD 1: With 18# weight vest
Row 500 m
20 Double unders
15 Wall balls (14# / 8')
10 ring pushups
5 pullups
WOD 2: 4 minutes of 26.5# KB OHS (one arm)
Nikki - 67 reps
W.O.D. 3.9.10
DAILY WOD:
200 m sandbag sprint (35#)
3 rounds of:
-10 burpees
-20 pushpress
-30 double unders
200m sandbag sprint
Time - 12:48
200 m sandbag sprint (35#)
3 rounds of:
-10 burpees
-20 pushpress
-30 double unders
200m sandbag sprint
Time - 12:48
W.O.D. 3.4.10
SECTIONAL STRENGTH:
WOD 1:
21-15-9
squat snatch (65#)
box jumps (21")
+ 2 rope climbs after each round
Time - 12:55
WOD 2:
150 m sandbag carry (35#)
30 squats with sandbag
30 doubleunders
Time - 10:17
WOD 1:
21-15-9
squat snatch (65#)
box jumps (21")
+ 2 rope climbs after each round
Time - 12:55
WOD 2:
150 m sandbag carry (35#)
30 squats with sandbag
30 doubleunders
Time - 10:17
W.O.D. 3.3.10
FAILY WOD:
25 ring dips
25 wall balls (14# / 10')
25 KTE
25 deadlifts (135#)
300 ft overhead walking lunge (25#) - 4x gym
Time - 10:05
25 ring dips
25 wall balls (14# / 10')
25 KTE
25 deadlifts (135#)
300 ft overhead walking lunge (25#) - 4x gym
Time - 10:05
W.O.D. 2.22.10
SECTIONAL STRENGTH:
Deadlift 5-5-5 (taper)
85-115-135
Shoulder Press 5-5-5
40-50-60
Back Squat 5-5-5
65-80-100
Bench Press 5-5-5
50-60-75
For time:
60 KBS (35#)
50 box jumps (24")
40 wall ball (14#/9')
30 pullups
20 GHD
10 snatch (65#)
Time - 13:08
Deadlift 5-5-5 (taper)
85-115-135
Shoulder Press 5-5-5
40-50-60
Back Squat 5-5-5
65-80-100
Bench Press 5-5-5
50-60-75
For time:
60 KBS (35#)
50 box jumps (24")
40 wall ball (14#/9')
30 pullups
20 GHD
10 snatch (65#)
Time - 13:08
W.O.D. 2.21.10
SECTIONAL WOD:
Bench Press 5-3-1
90-100-115x2
(sore and tired today!)
DAILY WOD:
3 rounds:
400 m row
25 Double unders
10 hang power clean (98#)
25 lateral jumps (45# plate)
Time - 14:03
Bench Press 5-3-1
90-100-115x2
(sore and tired today!)
DAILY WOD:
3 rounds:
400 m row
25 Double unders
10 hang power clean (98#)
25 lateral jumps (45# plate)
Time - 14:03
W.O.D. 2.20.10
SECTIONAL WOD:
Back Squat 5-3-1
120-135-155x10
Shoulder Press 5-3-1
75-85-95x4
DAILY WOD:
Karen (150 Wall balls - 14# to 8' target)
Time - 6:36
Weighted pullup - 45# plate
Back Squat 5-3-1
120-135-155x10
Shoulder Press 5-3-1
75-85-95x4
DAILY WOD:
Karen (150 Wall balls - 14# to 8' target)
Time - 6:36
Weighted pullup - 45# plate
W.O.D. 2.19.10
DAILY WOD:
Split Jerk 5-5-3-3-1-1
75-95-115-125-145-155 (PR)
70% 1 rep max split jerk
4 on the minute for 10 minutes
8 rounds at 115#
2 rounds at 105#
(with clean from the floor)
Split Jerk 5-5-3-3-1-1
75-95-115-125-145-155 (PR)
70% 1 rep max split jerk
4 on the minute for 10 minutes
8 rounds at 115#
2 rounds at 105#
(with clean from the floor)
W.O.D. 2.17.10
DAILY WOD:
Tabata This (squat, pullup, pushup, situp, row)
1 minute rest between each tabata station
18-8-7-12-5 = 50
Tabata This (squat, pullup, pushup, situp, row)
1 minute rest between each tabata station
18-8-7-12-5 = 50
W.O.D. 2.16.10
DAILY WOD:
Overhead Squat 3-3-3-3-3
65-85-105-125x1-115x3
3 rounds at 60% 3RM OHS (65#)
15 OHS
15 KTE
1 rope climb
Time - 7:22
Overhead Squat 3-3-3-3-3
65-85-105-125x1-115x3
3 rounds at 60% 3RM OHS (65#)
15 OHS
15 KTE
1 rope climb
Time - 7:22
W.O.D. 2.15.10
DAILY WOD:
30 box jumps
10 bodyweight deadlifts
25 BJ
10 DL
20 BJ
10 DL
15 BJ
10 DL
Time - 6:52
SECTIONAL WOD:
Deadlift 5-3-1
160-185-205x5
30 box jumps
10 bodyweight deadlifts
25 BJ
10 DL
20 BJ
10 DL
15 BJ
10 DL
Time - 6:52
SECTIONAL WOD:
Deadlift 5-3-1
160-185-205x5
W.O.D. 2.14.10
SECTIONAL STRENGTH:
Bench Press 3-3-3
95-100-110x6
Back Squat 3-3-3
130-135-145x11
DAILY WOD:
Valentine's Day Massacre (with Mom!)
50 WB
75 KBS
100 pushups
150 Situps
200 squats
800 m run
When not working hold 25# plate overhead
Time - 25:52
Bench Press 3-3-3
95-100-110x6
Back Squat 3-3-3
130-135-145x11
DAILY WOD:
Valentine's Day Massacre (with Mom!)
50 WB
75 KBS
100 pushups
150 Situps
200 squats
800 m run
When not working hold 25# plate overhead
Time - 25:52
W.O.D. 2.12.10
AK CrossFit
2 rounds:
21R/21L walking lunges
21 PU
21 squats
21 ring dips
21 HSPU
Time - 15:24
2 rounds:
21R/21L walking lunges
21 PU
21 squats
21 ring dips
21 HSPU
Time - 15:24
W.O.D. 2.11.10
SECTIONAL WOD (@ AK CrossFit)
From Mid-West Sectionals:
Air Force WOD
~ start each minute with 4 burpees and complete:
20 Thrusters (65#)
20 SDHP
20 PJ
20 OHS
20 Front Squat
Time - 8:59
Shoulder Press 3-3-3
80-85-90x4
From Mid-West Sectionals:
Air Force WOD
~ start each minute with 4 burpees and complete:
20 Thrusters (65#)
20 SDHP
20 PJ
20 OHS
20 Front Squat
Time - 8:59
Shoulder Press 3-3-3
80-85-90x4
W.O.D. 2.10.10
AK CROSSFIT - mainsite WOD
50 WB
25 L-sit pullups
40 WB
20 L-sit PU
30 WB
15 L-Sit PU
20 WB
10 L-sit PU
Time - 17:54
50 WB
25 L-sit pullups
40 WB
20 L-sit PU
30 WB
15 L-Sit PU
20 WB
10 L-sit PU
Time - 17:54
W.O.D. 2.8.10
DAILY WOD:
ANGIE
Time - 19:20
SECTIONAL STRENGTH:
Deadlift 3-3-3
170-185-195x8
80% 1RM Clean and Jerk
2 on the minute for 10 minutes
Used 108#
ANGIE
Time - 19:20
SECTIONAL STRENGTH:
Deadlift 3-3-3
170-185-195x8
80% 1RM Clean and Jerk
2 on the minute for 10 minutes
Used 108#
W.O.D. 2.7.10
SECTIONAL WOD:
Back Squat 5-5-5
120-130-135x21 (stopped b/c back hurt)
Bench Press 5-5-5
90-95-100x11
On the minute for 10 minutes:
5 pullups
10 pushups (missed last pushup by 1 second)
7 rounds (for time)
7 power snatch (73#)
7 heaving snatch balance
7 overhead squat
Time - 19:40
Back Squat 5-5-5
120-130-135x21 (stopped b/c back hurt)
Bench Press 5-5-5
90-95-100x11
On the minute for 10 minutes:
5 pullups
10 pushups (missed last pushup by 1 second)
7 rounds (for time)
7 power snatch (73#)
7 heaving snatch balance
7 overhead squat
Time - 19:40
W.O.D. 2.5.10
DAILY WOD:
3 shoulder press - 3 push press - 3 push jerk (consecutive)
Nikki - 95#
3 push press - 3 push jerk (consecutive)
Nikki - 115#
3 push jerk
Nikki - 130#
3 rounds (not for time)
20 GHD situps
10 KTE
5 toes to bar
3 shoulder press - 3 push press - 3 push jerk (consecutive)
Nikki - 95#
3 push press - 3 push jerk (consecutive)
Nikki - 115#
3 push jerk
Nikki - 130#
3 rounds (not for time)
20 GHD situps
10 KTE
5 toes to bar
W.O.D. 2.4.10
SECTIONAL WOD:
Shoulder Press 5-5-5
75-80-85x8
3 rounds of:
10 front squats (95#)
90 seconds double unders
Rest 2 minutes then (for time)
21-15-9
Deadhang Pullups
55# KBS
Burpees
Time- 14:34
Shoulder Press 5-5-5
75-80-85x8
3 rounds of:
10 front squats (95#)
90 seconds double unders
Rest 2 minutes then (for time)
21-15-9
Deadhang Pullups
55# KBS
Burpees
Time- 14:34
W.O.D. 2.1.10
DAILY WOD:
Alotta Girls
10 C&J(95#)
50 DU
50 situps
21 thrusters (65#)
21 pullups
30 wall balls (14#, 9')
30 box jumps
Time - 9:56
SECTIONAL STRENGTH:
Start Wendler Cycle 1 Month 2!
Deadlift 5-5-5
160-170-185x11
On the minute for 10 minutes:
5 pullups
10 pushups
3 rounds (not for time)
5 thrusters (95#)
5 muscle ups
Alotta Girls
10 C&J(95#)
50 DU
50 situps
21 thrusters (65#)
21 pullups
30 wall balls (14#, 9')
30 box jumps
Time - 9:56
SECTIONAL STRENGTH:
Start Wendler Cycle 1 Month 2!
Deadlift 5-5-5
160-170-185x11
On the minute for 10 minutes:
5 pullups
10 pushups
3 rounds (not for time)
5 thrusters (95#)
5 muscle ups
W.O.D. 1.31.10
Valley Forge Park WOD:
~0.5 mile run to stairs
3 stair sprints
~0.5 mile run back
3 rds:
20 picnic bench jumps
20 pushups
50 walking lunges (25R/25L)
Run/Jog/Walk up Mount Misery and back
~0.5 mile run to stairs
3 stair sprints
~0.5 mile run back
3 rds:
20 picnic bench jumps
20 pushups
50 walking lunges (25R/25L)
Run/Jog/Walk up Mount Misery and back
W.O.D. 1.25.10
SECTIONAL STRENGTH:
Back Squat 5-5-5
60-75-90
Bench Press 5-5-5
45-60-70
Dumbell snatch 45#
3R/3L on the minute for 10 minutes
3 rds for time:
50 DU
50 back extensions
Time: 7:29
Back Squat 5-5-5
60-75-90
Bench Press 5-5-5
45-60-70
Dumbell snatch 45#
3R/3L on the minute for 10 minutes
3 rds for time:
50 DU
50 back extensions
Time: 7:29
W.O.D. 1.24.10
SECTIONAL STRENGTH:
Deadlift 5-5-5
85-105-125
Shoulder Press 5-5-5
45-50-55
5K row - Time: 25:07
DAILY WOD:
Push Press 5@95#, 5@105#
AMRAP in 20 minutes:
3 ring dips
6 pushups
9 push press (95#)
Nikki: 5 rounds + 3 ring dips, 6 pushups, 6 push press
Deadlift 5-5-5
85-105-125
Shoulder Press 5-5-5
45-50-55
5K row - Time: 25:07
DAILY WOD:
Push Press 5@95#, 5@105#
AMRAP in 20 minutes:
3 ring dips
6 pushups
9 push press (95#)
Nikki: 5 rounds + 3 ring dips, 6 pushups, 6 push press
W.O.D. 1.23.10
215 THROWDOWN!!
WOD 1:
250m row
40 KBS (35#)
500m row
30 KBS
750m row
20 KBS
250m row
10 KBS
Time: 16:43
WOD 2:
5 Rounds of:
5 thrusters
7 burpees
Then: 30 PU
Time: 5:20
Overall 4th place female!
WOD 1:
250m row
40 KBS (35#)
500m row
30 KBS
750m row
20 KBS
250m row
10 KBS
Time: 16:43
WOD 2:
5 Rounds of:
5 thrusters
7 burpees
Then: 30 PU
Time: 5:20
Overall 4th place female!
W.O.D. 1.12.10
OPEN GYM: Mainsite WOD
3 rds of:
10 C&J (95#)
30 situps
Time: 8:14
SECTIONAL STRENGTH:
Bench Press 5-3-1
85-100-110x6
Push Press 70% 1RM
5 on the minute for 10 minutes
Used 80#
I skipped 21-15-9 SDHP, row for calories, static hold for seconds
3 rds of:
10 C&J (95#)
30 situps
Time: 8:14
SECTIONAL STRENGTH:
Bench Press 5-3-1
85-100-110x6
Push Press 70% 1RM
5 on the minute for 10 minutes
Used 80#
I skipped 21-15-9 SDHP, row for calories, static hold for seconds
W.O.D. 1.20.10
SECTIONAL STRENGTH:
Back Squat 5-3-1
115-130-145x12 (stopped b/c back hurt)
60% 1RM - 1 snatch, 3 heaving snatch bal
3 on the minute for 7 minutes
Used 63#
3 rounds:
10 ring dips
30 DU
30 Situps
Then butterfly pullup work
Back Squat 5-3-1
115-130-145x12 (stopped b/c back hurt)
60% 1RM - 1 snatch, 3 heaving snatch bal
3 on the minute for 7 minutes
Used 63#
3 rounds:
10 ring dips
30 DU
30 Situps
Then butterfly pullup work
W.O.D. 1.18.10
SECTIONAL STRENGTH:
Shoulder Press 5-3-1
70-80-90x5
Pressing snatch bal 50% 1RM
7 on the minute for 7 minutes
Used 45#
5 rds (not for time)
Tire pull 2 lengths of gym
5 HSPU
Shoulder Press 5-3-1
70-80-90x5
Pressing snatch bal 50% 1RM
7 on the minute for 7 minutes
Used 45#
5 rds (not for time)
Tire pull 2 lengths of gym
5 HSPU
W.O.D. 1.17.10
SECTIONAL STRENGTH:
Deadlift 5-3-1
155-175-195x5
90% 1RM push press
3 on the minute for 6 minutes
used 95#
4 rds of:
8 DB snatch (35#)
6 DB cleans
OTHER:
New 1RM overhead squat - 125# (PR)
Deadlift 5-3-1
155-175-195x5
90% 1RM push press
3 on the minute for 6 minutes
used 95#
4 rds of:
8 DB snatch (35#)
6 DB cleans
OTHER:
New 1RM overhead squat - 125# (PR)
W.O.D. 1.16.10
SECTIONAL WOD:
Bench Press 3-3-3
90-100-105x10
70% 1RM Overhead squat 3 on min for 8 min
used 70#
3 rds (not for time)
10 HSPU
10 ring dips
OTHER: deadlift with Swine
work up to 1RM - 215#
Max PU - 31
DAILY WOD:
400m run alternate with bear crawl, squats, walking lunge, mtn climbers
15:14
Bench Press 3-3-3
90-100-105x10
70% 1RM Overhead squat 3 on min for 8 min
used 70#
3 rds (not for time)
10 HSPU
10 ring dips
OTHER: deadlift with Swine
work up to 1RM - 215#
Max PU - 31
DAILY WOD:
400m run alternate with bear crawl, squats, walking lunge, mtn climbers
15:14
W.O.D. 1.14.10
SECTIONAL WOD:
Back Squat 3-3-3
120-135-140x12
Power Snatch 60% 1RM
4 on the minute for 6 minutes with 6 burpees
63# (ugly!)
3 min of 120# back squats
Reps: 30
Max handstand hold - 1:15
Max handstand walk - 100 ft
Back Squat 3-3-3
120-135-140x12
Power Snatch 60% 1RM
4 on the minute for 6 minutes with 6 burpees
63# (ugly!)
3 min of 120# back squats
Reps: 30
Max handstand hold - 1:15
Max handstand walk - 100 ft
W.O.D. 1.11.09
DAILY WOD:
Hang squat clean
3-3-3-3-3
53/63/83/103/123
SECTIONAL WOD:
Shoulder Press 3-3-3
75-80-85x7
85% 1RM clean
2 on the minute for 10 min
2 @ 113#
8 @ 108#
2 rds not for time
3 HSPU
6 burpees
9 DB thrusters (30#)
Hang squat clean
3-3-3-3-3
53/63/83/103/123
SECTIONAL WOD:
Shoulder Press 3-3-3
75-80-85x7
85% 1RM clean
2 on the minute for 10 min
2 @ 113#
8 @ 108#
2 rds not for time
3 HSPU
6 burpees
9 DB thrusters (30#)
W.O.D. 1.10.10
DAILY WOD:
4 Rounds for time:
50 Double Unders
400M Run
Nikki 15:11
SECTIONAL STRENGTH:
Deadlift 3-3-3
165-175-185x10
70% 1RM Split jerk
3 on the minute for 10 minutes
Used 95#
3 rds (not for time)
40 GHD situps
20 pullups (consecutive)
4 Rounds for time:
50 Double Unders
400M Run
Nikki 15:11
SECTIONAL STRENGTH:
Deadlift 3-3-3
165-175-185x10
70% 1RM Split jerk
3 on the minute for 10 minutes
Used 95#
3 rds (not for time)
40 GHD situps
20 pullups (consecutive)
W.O.D. 1.9.10
SECTIONAL STRENGTH:
Bench Press 5-5-5
85-90-100x12
60% 1RM dead hang (squat) clean
3/min for 7 min
used 80#
3 rounds not for time
10 box jumps (30.5")
500 m row (2:13, 2:13, 2:13)
Bench Press 5-5-5
85-90-100x12
60% 1RM dead hang (squat) clean
3/min for 7 min
used 80#
3 rounds not for time
10 box jumps (30.5")
500 m row (2:13, 2:13, 2:13)
W.O.D. 1.8.10
DAILY WOD:
Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor - including between exercises!
Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk
65# Nikki 109
Cindy AMRAP in 10
Nikki 10 rounds
Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor - including between exercises!
Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk
65# Nikki 109
Cindy AMRAP in 10
Nikki 10 rounds
W.O.D. 1.7.10
SECTIONAL STRENGTH:
Back squat 5-5-5
115/125/135x9
Snatch push press 80% 1RM
3 on the minute for 5 minutes
Used 80#
3 rds not for time
5 MU
15 ring rows
35 DU (consecutive)
Back squat 5-5-5
115/125/135x9
Snatch push press 80% 1RM
3 on the minute for 5 minutes
Used 80#
3 rds not for time
5 MU
15 ring rows
35 DU (consecutive)
W.O.D. 1.6.10
DAILY WOD:
Hang squat snatch
5-5-5
45/50/55
Then 3 rds:
20 hang squat snatch (45#, from the knee)
20 wall balls (14#, 9ft)
Hang squat snatch
5-5-5
45/50/55
Then 3 rds:
20 hang squat snatch (45#, from the knee)
20 wall balls (14#, 9ft)
W.O.D. 1.4.10
DAILY WOD:
Grace (95#) - 4:59
(severe chest congestion)
SECTIONAL STRENGTH:
Shoulder press 5-5-5
70-75-80x8
80% 1RM squat cleans 2/min for 7 min
Used 105#
3 rounds not for time:
30 sec L-sit
15 KTE
15 toes to bar
Grace (95#) - 4:59
(severe chest congestion)
SECTIONAL STRENGTH:
Shoulder press 5-5-5
70-75-80x8
80% 1RM squat cleans 2/min for 7 min
Used 105#
3 rounds not for time:
30 sec L-sit
15 KTE
15 toes to bar
W.O.D. 1.3.10
SECTIONAL STRENGTH:
5-5-5 Deadlift
155-165-175x13
Snatch Bal 80% 1RM
3 on the minute for 7 minutes
Used 73#
3 rds not for time
25 back extensions
25 KBS (45#)
DAILY WOD:
5-5-5-5-5 Bench Press
65/85/105/110/110
5-5-5 Deadlift
155-165-175x13
Snatch Bal 80% 1RM
3 on the minute for 7 minutes
Used 73#
3 rds not for time
25 back extensions
25 KBS (45#)
DAILY WOD:
5-5-5-5-5 Bench Press
65/85/105/110/110
W.O.D. 1.2.10
As Many Rounds as possible in 15 Minutes:
3 Hang Power Snatch (65#/95#)
2 Rounds of:
2 Muscle ups
4 Handstand Push-ups
8 Single Leg Squats (4R/4L
Nikki: 5
3 Hang Power Snatch (65#/95#)
2 Rounds of:
2 Muscle ups
4 Handstand Push-ups
8 Single Leg Squats (4R/4L
Nikki: 5
W.O.D. 12.27.09
For time:
20 Swings, 20 Squats, 10 Pull-ups
18 Swings, 18 Squats, 9 Pull-ups
16 Swings, 16 Squats, 8 Pull-ups
14 Swings, 14 Squats, 7 Pull-ups
12 Swings, 12 Squats, 6 Pull-ups
10 Swings, 10 Squats, 5 Pull-ups
8 Swings, 8 Squats, 4 Pull-ups
6 Swings, 6 Squats, 3 Pull-ups
4 Swings, 4 Squats, 2 Pull-ups
2 Swings, 2 Squats, 1 Pull-up
Nikki 10:18
20 Swings, 20 Squats, 10 Pull-ups
18 Swings, 18 Squats, 9 Pull-ups
16 Swings, 16 Squats, 8 Pull-ups
14 Swings, 14 Squats, 7 Pull-ups
12 Swings, 12 Squats, 6 Pull-ups
10 Swings, 10 Squats, 5 Pull-ups
8 Swings, 8 Squats, 4 Pull-ups
6 Swings, 6 Squats, 3 Pull-ups
4 Swings, 4 Squats, 2 Pull-ups
2 Swings, 2 Squats, 1 Pull-up
Nikki 10:18
W.O.D. 12.23.09
Conditioning:
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
5 MU
Strength:
Shoulder Press
5-5-5-5-5
Nikki - 12:40 + MU #75
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
5 MU
Strength:
Shoulder Press
5-5-5-5-5
Nikki - 12:40 + MU #75
W.O.D. 12.22.09
3 Rounds for time of:
40 Wall Balls (14#/20#) (9ft/10ft target)
20 Box Jumps (21"/25")
10 Ring Dips
Nikki - 11:29
40 Wall Balls (14#/20#) (9ft/10ft target)
20 Box Jumps (21"/25")
10 Ring Dips
Nikki - 11:29
W.O.D. 12.21.09
Level 2:
I Can beat You With One Arm Tied Behnd My Back
Workout 1:
In 15 minutes, find your 1RM for 1 Arm Snatch, 1 Arm Deadlift, 1 Arm Push Jerk
(Highest total on weaker arm is your total)
Nikki: 55/115/55
Workout 2:
At 50% Weight of the Above
10-18-8
1 Arm Snatch/1 Arm Deadlift/1 Arm Push Jerk
Plus 20 GHD, 15 Slosh-pipe Front Squats, 10 Sandbag Clean & Jerks
Nikki: 10:24
I Can beat You With One Arm Tied Behnd My Back
Workout 1:
In 15 minutes, find your 1RM for 1 Arm Snatch, 1 Arm Deadlift, 1 Arm Push Jerk
(Highest total on weaker arm is your total)
Nikki: 55/115/55
Workout 2:
At 50% Weight of the Above
10-18-8
1 Arm Snatch/1 Arm Deadlift/1 Arm Push Jerk
Plus 20 GHD, 15 Slosh-pipe Front Squats, 10 Sandbag Clean & Jerks
Nikki: 10:24
W.O.D. 12.18.09
"Cindy"
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki C2B 13
W.O.D. 12.17.09
Festivus!
Deadlift 200# (PR)
Max Pullups 31 (PR)
Banch Press 125x1 (PR)
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki C2B 13
W.O.D. 12.17.09
Festivus!
Deadlift 200# (PR)
Max Pullups 31 (PR)
Banch Press 125x1 (PR)
W.O.D. 12.15.09
Nicole
As many rounds as possible in 20 Minutes of:
400M Run
Max rep Pull-ups
Note: The total number of pullups completed in all the rounds is your score for the WOD.
Nikki: 100
(5 rounds, 30 PU max)
As many rounds as possible in 20 Minutes of:
400M Run
Max rep Pull-ups
Note: The total number of pullups completed in all the rounds is your score for the WOD.
Nikki: 100
(5 rounds, 30 PU max)
W.O.D. 12.14.09
Deadlift
5-5-3-3-2-2-1
then:
Use about 70% of your 1RM in your Deadlift or (185#/275#) for the following.
3 Rounds for time of:
10 Deadlifts
50 Double Unders *
Nikki: 185x2, 6:45
5-5-3-3-2-2-1
then:
Use about 70% of your 1RM in your Deadlift or (185#/275#) for the following.
3 Rounds for time of:
10 Deadlifts
50 Double Unders *
Nikki: 185x2, 6:45
W.O.D. 12.11.09
For time complete:
10-1
Hang Power Clean (95#/65#)
1-10
Sumo Deadlift High Pull (95#/65#)
Nikki 65# 7:26
10-1
Hang Power Clean (95#/65#)
1-10
Sumo Deadlift High Pull (95#/65#)
Nikki 65# 7:26
W.O.D. 12.09.09
"300"
25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups
Nikki 20:16
25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups
Nikki 20:16
W.O.D. 12.07.09
"Hannah"
21-15-9
Barbell Thrusters 75#/115#
Wall Balls 14#/20# (to a 9ft/10ft target)*
Nikki 8:01
W.O.D. 12.4.09
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Score is number of Double unders and number of Sit ups.
Single Unders will be the substitute if Double Unders cannot be performed.
Nikki: 237,133,370
Strength:
Weighted Pull-up
1-1-1-1-1-1-1
Nikki:50
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Score is number of Double unders and number of Sit ups.
Single Unders will be the substitute if Double Unders cannot be performed.
Nikki: 237,133,370
Strength:
Weighted Pull-up
1-1-1-1-1-1-1
Nikki:50
W.O.D. 12.1.09
"Eva"
5 Rounds for time of:
800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups*
Nikki 35# 43:28
5 Rounds for time of:
800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups*
Nikki 35# 43:28
W.O.D. 11.30.09
Strength:
Front Squat
3-3-3-3
Front Squat 150x3
Conditioning:
3 Rounds for time of:
10 Front Squats (at or about 60% of your 3 RM) or (135#/95#)
7 Dead Hang Pull-ups
7 Knees to Elbows
10 Burpees
Nikki 8:04 w/90#
Front Squat
3-3-3-3
Front Squat 150x3
Conditioning:
3 Rounds for time of:
10 Front Squats (at or about 60% of your 3 RM) or (135#/95#)
7 Dead Hang Pull-ups
7 Knees to Elbows
10 Burpees
Nikki 8:04 w/90#
W.O.D. 11.29.09
CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.
Nikki 460
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.
Nikki 460
W.O.D. 11.28.09
The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row
Steph+Nikki 30:59
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row
Steph+Nikki 30:59
W.O.D. 11.14.09
3 Rounds for time of:
30 Push Jerk (65#/95#)*
60 Air Squats
90 Walking lunges**
Nikki 19:01 (Rx)
30 Push Jerk (65#/95#)*
60 Air Squats
90 Walking lunges**
Nikki 19:01 (Rx)
W.O.D. 11.11.09
Josh
"A hero WOD"
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups
Nikki 63# 11:57
"A hero WOD"
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups
Nikki 63# 11:57
W.O.D. 11.10.09
10 Rounds for time of:
95#/135# Deadlift, 15 reps
15 Push-ups/or Ring Push-ups*
Nikki 18:53 (95# R)
95#/135# Deadlift, 15 reps
15 Push-ups/or Ring Push-ups*
Nikki 18:53 (95# R)
W.O.D. 11.9.09
Level 2:
WOD 1
15 Deadlifts (225/155#)
15 Burpees (jump over the bar)
Nikki 1:26
WOD 2
Chest to Bar Pull-ups
Walk-outs
As many reps as possible in 5 minutes (need to complete at least 10 of each)
Nikki 66
WOD 3
20 OHS (115/75#)
20 GHD Sit-ups
20 Double Unders
Nikki 3:10
WOD 1
15 Deadlifts (225/155#)
15 Burpees (jump over the bar)
Nikki 1:26
WOD 2
Chest to Bar Pull-ups
Walk-outs
As many reps as possible in 5 minutes (need to complete at least 10 of each)
Nikki 66
WOD 3
20 OHS (115/75#)
20 GHD Sit-ups
20 Double Unders
Nikki 3:10
W.O.D. 11.4.09
Back Squat
5-5-5-5-5
Then...reps over time:
As many reps as possible of Back Squats with PVC for 5 Minutes.
Nikki 145#/ 161 Reps
5-5-5-5-5
Then...reps over time:
As many reps as possible of Back Squats with PVC for 5 Minutes.
Nikki 145#/ 161 Reps
W.O.D. 11.3.09
"Kelly"
5 Rounds for time:
Run 400 meters
30 box jump, 25/21 inch box
30 Wall ball shots, 20/14 pound ball
Nikki 26:29
5 Rounds for time:
Run 400 meters
30 box jump, 25/21 inch box
30 Wall ball shots, 20/14 pound ball
Nikki 26:29
W.O.D. 11.1.09
Filthy Kettlebell Fifty
50 Box Jumps
50 Swings (35#/55#)
50 KB Press (25L/25R)
50 Sit ups (hold KB upside down)
50 SDLHP (35#/55#)
50 Rainbows (25L/25R)
50 Goblet Squats
50 One arm Clean or Snatch (25L/25R)
50 Burpees
50 Double Unders
Nikki 31:02
50 Box Jumps
50 Swings (35#/55#)
50 KB Press (25L/25R)
50 Sit ups (hold KB upside down)
50 SDLHP (35#/55#)
50 Rainbows (25L/25R)
50 Goblet Squats
50 One arm Clean or Snatch (25L/25R)
50 Burpees
50 Double Unders
Nikki 31:02
W.O.D. 10.31.09
50 Med Ball Cleans
50 Push-ups
1 Suicide
40 Med Ball Cleans
40 Push-ups
1 Suicide
30 Med Ball Cleans
30 Push-ups
1 Suicide
20 Med Ball Cleans
20 Push-ups
1 Suicide
10 Med Ball Cleans
10 Push-ups
1 Suicide
Nikki 25:46
50 Push-ups
1 Suicide
40 Med Ball Cleans
40 Push-ups
1 Suicide
30 Med Ball Cleans
30 Push-ups
1 Suicide
20 Med Ball Cleans
20 Push-ups
1 Suicide
10 Med Ball Cleans
10 Push-ups
1 Suicide
Nikki 25:46
W.O.D. 10.27.09
"Danny"
As Many Rounds as possible in 20 min of:
24" box jump, 30 reps *
115 pound push press, 20 reps (75 ladies)
30 pull-ups
Nikki 3
As Many Rounds as possible in 20 min of:
24" box jump, 30 reps *
115 pound push press, 20 reps (75 ladies)
30 pull-ups
Nikki 3
W.O.D. 10.24.09
"YACK in the BOX" TEAM WOD- Team of 4, 2 athletes ‘working’ at once:
100 Burpees
200 Pull-ups
300 Squats
400 Kettlebell swings (35/55lbs)
The Team WOD- Team" tuck your knees"-13:47
(Nikki, Mike H, Chris P. Aimee)
THE INDIVIDUAL “YACK IN THE BOX” WOD:
THE “YITB” LADIES COUPLET:
3 rounds for time of:
30 Wallball shots (14lbs, 9’)
15 Clean and Jerks (75#)
Nikki Sieller 11:47
W.O.D. 10.19.09
As Many Rounds as possible in 25 minutes:
15 kettlebell swings (must be unbroken) - 55# men/ 35# women
30 double-unders (must be unbroken)
Nikki SU/35#/17 Rds
15 kettlebell swings (must be unbroken) - 55# men/ 35# women
30 double-unders (must be unbroken)
Nikki SU/35#/17 Rds
W.O.D. 10.16.09
Filthy Fifty
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/1/2pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Nikki 23:43
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/1/2pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Nikki 23:43
W.O.D. 10.13.09
Strength:
30 Dead-hang Pull-ups
Metcon:
5 Rounds for time of:
21 Double Unders
15 Deadlifts (135#/95#)
9 Ring Dips
1 Rope Climb
Nikki 12:12
30 Dead-hang Pull-ups
Metcon:
5 Rounds for time of:
21 Double Unders
15 Deadlifts (135#/95#)
9 Ring Dips
1 Rope Climb
Nikki 12:12
W.O.D. 10.12.09
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (75#/115#)
KB Swings (scale according to level)
Pull-ups
Nikki 45# 15:39
Clean and Jerks (75#/115#)
KB Swings (scale according to level)
Pull-ups
Nikki 45# 15:39
W.O.D. 10.6.09
"Elizabeth"
21-15-9
Squat Cleans (95/135)
Ring Dips
Nikki 13:52 Rx
(Did power clean and squat, not squat clean)
21-15-9
Squat Cleans (95/135)
Ring Dips
Nikki 13:52 Rx
(Did power clean and squat, not squat clean)
W.O.D. 10.6.09
Push Jerk
5-5-5-5-5
Nikki 130x2
Over weekend - L1 cert
Fran
Nikki 6:34 Rx
Tabata Squats - 17
5-5-5-5-5
Nikki 130x2
Over weekend - L1 cert
Fran
Nikki 6:34 Rx
Tabata Squats - 17
W.O.D. 10.2.09
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki 16
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki 16
W.O.D. 9.29.09
Strength:
Snatch
3-3-2-2-1-1 reps
Metcon:
10 Rounds for time of:
10 Burpees
10 Deadlifts (135#/95#)
10 Double Unders
Nikki 90 16:14
Max Pullups - 23 (PR)
Snatch
3-3-2-2-1-1 reps
Metcon:
10 Rounds for time of:
10 Burpees
10 Deadlifts (135#/95#)
10 Double Unders
Nikki 90 16:14
Max Pullups - 23 (PR)
W.O.D. 9.28.09
5 Rounds for Max reps of:
Thrusters (65#/95#)
Pull-ups
Your score is the total reps for both exercises for all 5 rounds.
Nikki 65# 181
Thrusters (65#/95#)
Pull-ups
Your score is the total reps for both exercises for all 5 rounds.
Nikki 65# 181
W.O.D. 9.26.09
Fight Gone Bad IV
Nikki 265
row 11 11 11 33
wall ball 35 27 23 85
SDLHP 17 14 14 45
Box Jump 23 23 19 65
Push Press 16 10 11 37
Total 102 85 78 265
Nikki 265
row 11 11 11 33
wall ball 35 27 23 85
SDLHP 17 14 14 45
Box Jump 23 23 19 65
Push Press 16 10 11 37
Total 102 85 78 265
W.O.D. 9.23.09
Intermediate:
250 Double Unders (when) if you stop, each time you must complete one round of 'Cindy' (5 Pull-ups, 10 Push-ups, 15 Squats).
Nikki 250 DU 20:24
250 Double Unders (when) if you stop, each time you must complete one round of 'Cindy' (5 Pull-ups, 10 Push-ups, 15 Squats).
Nikki 250 DU 20:24
W.O.D. 9.22.09
Complete as many rounds as possible in 20 minutes of:
(115#/75#)-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Nikki 5 Rx
W.O.D. 9.21.09
CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score
(compare to 7.20.09)
Nikki 465
Deadlift 195
Back Squat 165
Shoulder Press 105
9.20.09 - CrossFit VA Beach
Clean (PR) 125
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score
(compare to 7.20.09)
Nikki 465
Deadlift 195
Back Squat 165
Shoulder Press 105
9.20.09 - CrossFit VA Beach
Clean (PR) 125
W.O.D. 9.17.09
3 Rounds
Row 800M
Run 400M
100 Double Unders or 300 Single Unders
Nikki 3:21.6/3:26.2/3:31.1/1:34/1:35/1:36/2:24/2:00/2:29
W.O.D. 9.16.09
Push Press
5-5-5-5-5
and
Tabata
Push-ups
and
Row (for calories)
Nikki: 110x3#, 46 Calories, 6 push-ups
W.O.D. 9.11.09
A 9.11. commemorative Team WOD (teams of 2 athletes will work at once to complete the work load)
Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)
Jen S./Nikki 23:14
Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)
Jen S./Nikki 23:14
W.O.D. 9.09.09
Clean and Jerk
1-1-1-1-1-1-1
Mini Met-Con
As Many Rounds As Possible in 10 Minutes of:
200 M Run or Row
10 Burpees
30 Squats
Nikki 125/4rds run
1-1-1-1-1-1-1
Mini Met-Con
As Many Rounds As Possible in 10 Minutes of:
200 M Run or Row
10 Burpees
30 Squats
Nikki 125/4rds run
W.O.D. 9.2.09
The Bear Complex
You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Nikki 90(x6)
You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Nikki 90(x6)
W.O.D. 9.01.09
Alotta Tabata
Squats
Burpees
Hang Power Snatch (35#/45#)
Strength:
Thrusters
1-1-1-1-1
Nikki 17-6-7 (115# thruster)
Squats
Burpees
Hang Power Snatch (35#/45#)
Strength:
Thrusters
1-1-1-1-1
Nikki 17-6-7 (115# thruster)
W.O.D. 8.31.09
Run 400M
50 Double Unders (sub x3 single unders)
50 KB Swings (35#/55#)
40 Double Unders
40 KB Swings
30 Double Unders
30 KB Swings
20 Double Unders
20 KB Swings
10 Double Unders
10 KB Swings
Run 400M
Nikki 15:14 Rx
50 Double Unders (sub x3 single unders)
50 KB Swings (35#/55#)
40 Double Unders
40 KB Swings
30 Double Unders
30 KB Swings
20 Double Unders
20 KB Swings
10 Double Unders
10 KB Swings
Run 400M
Nikki 15:14 Rx
W.O.D. 8.28.09
Team Chipper
100 Barbell Cleans 75/115
100 Box Jumps
100 Toes to bar
100 Double unders
100 Pullups
100 Ring dips
100 Thrusters 75/115
100 Burpees
100 Sit-ups
100 KB Swings
1 mile run
Work in teams of four, two athletes work at a time.
Nikki/Steve/Kit/Cindy 49:23
100 Barbell Cleans 75/115
100 Box Jumps
100 Toes to bar
100 Double unders
100 Pullups
100 Ring dips
100 Thrusters 75/115
100 Burpees
100 Sit-ups
100 KB Swings
1 mile run
Work in teams of four, two athletes work at a time.
Nikki/Steve/Kit/Cindy 49:23
W.O.D. 8.26.09
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
Nikki 7
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
Nikki 7
W.O.D. 8.25.09
Run 1600 Meters
Rest 5 Minutes
Run 800 Meters
Rest 4 Minutes
Run 400 Meters
Rest 3 Minutes
Run 200 Meters
Nikki 7:26/3:25/1:35/:42
Rest 5 Minutes
Run 800 Meters
Rest 4 Minutes
Run 400 Meters
Rest 3 Minutes
Run 200 Meters
Nikki 7:26/3:25/1:35/:42
W.O.D. 8.24.09
Dumbbell Death Grip
3 Rounds for time of:
10 Dumbbell Thruster
10 Dumbbell Step-up (10R/10L)
10 Dumbbell Push-press
200M Dumbbell Farmers Walk
*Weight will be selected based on athletes ability.
Strength:
Bench Press
5-5-5-5-5
Nikki 25# 19:14 BP 115 x2
3 Rounds for time of:
10 Dumbbell Thruster
10 Dumbbell Step-up (10R/10L)
10 Dumbbell Push-press
200M Dumbbell Farmers Walk
*Weight will be selected based on athletes ability.
Strength:
Bench Press
5-5-5-5-5
Nikki 25# 19:14 BP 115 x2
W.O.D. 8.22.09
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Nikki 13:16
Front Squat 110x5
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Nikki 13:16
Front Squat 110x5
W.O.D. 8.18.09
Run 3/4 Mile
5 rounds of "backwards Cindy"
(15 Pull-ups, 10 Push-ups, 5 Squats)
Run 3/4 Mile
Strength:
Power Clean
3-3-3-3-3
Nikki 115x3
5 rounds of "backwards Cindy"
(15 Pull-ups, 10 Push-ups, 5 Squats)
Run 3/4 Mile
Strength:
Power Clean
3-3-3-3-3
Nikki 115x3
W.O.D. 8.17.09
Three rounds of:
30 Glute-ham sit-ups
25 Back extensions
Additional Strength:
Deadlift 5-5-5-5
Nikki 175
30 Glute-ham sit-ups
25 Back extensions
Additional Strength:
Deadlift 5-5-5-5
Nikki 175
W.O.D. 8.12.09
100 Squats
5 Muscle-ups
75 Squats
5 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
5 Muscle-ups
Nikki 19:41 sitting mu
W.O.D. 8.14.09
Cindy - 10
A major "You go girl!!!!" goes out to Nikki who joined the CFKoP Muscle-up Club. Nice job girl, keep up the great work. We are all proud of you!
W.O.D. 8.09.09
Dual Modality ~ WM
For time:
15 Power Cleans [95/135]
50 D/U
12 Power Cleans
40 D/U
9 Power Cleans
30 D/U
6 Power Cleans
20 D/U
3 Power Cleans
10 D/U
Nikki 10:39 (85)
For time:
15 Power Cleans [95/135]
50 D/U
12 Power Cleans
40 D/U
9 Power Cleans
30 D/U
6 Power Cleans
20 D/U
3 Power Cleans
10 D/U
Nikki 10:39 (85)
W.O.D. 8.5.09
3 Rounds for time of:
50 foot bear crawl
Run 400M
15 Double Unders
15 Push-ups
15 Pull-ups
Nikki 14:26
50 foot bear crawl
Run 400M
15 Double Unders
15 Push-ups
15 Pull-ups
Nikki 14:26
W.O.D. 7.29.09
Death By Tabata
Perform:
Tabata Deadlift and Burpee
Gentlemen - 185 lbs
Ladies - 135 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees.
Nikki 137 (95#)
Perform:
Tabata Deadlift and Burpee
Gentlemen - 185 lbs
Ladies - 135 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees.
Nikki 137 (95#)
W.O.D. 7.22.09
50 Double Unders
then 3 Rds of :
5 Clean and Jerks 135/95
7 Chest 2 Bar Pullups
and then
50 Double Unders
Nikki 85# 8:08
then 3 Rds of :
5 Clean and Jerks 135/95
7 Chest 2 Bar Pullups
and then
50 Double Unders
Nikki 85# 8:08
W.O.D. 7.18.09
"Helen"
3 Rounds for time:
400M Run
1.5 Pood Kettlebell swing x 21
Pull-ups 12 reps
Nikki 12:05
3 Rounds for time:
400M Run
1.5 Pood Kettlebell swing x 21
Pull-ups 12 reps
Nikki 12:05
W.O.D. 7.16.09
As Many as possible in 15 minutes:
3-rep Push Press plus
Max Pull-ups in 3 attempts
Your score is the total of the highest Push Press weight + 3 attempts of Pull-ups.
Nikki 131
3-rep Push Press plus
Max Pull-ups in 3 attempts
Your score is the total of the highest Push Press weight + 3 attempts of Pull-ups.
Nikki 131
W.O.D. 7.13.09
Back Squat
3-3-3-3-3
Warm up prior to back squats with
5 reps at (95#/65#)
3 sets of 5 at (115#/85#)
*scale warm up according to your ability
Following the Back Squats complete:
Weighted Push-ups
1-1-1-1-1
Nikki 155, 70 PU
3-3-3-3-3
Warm up prior to back squats with
5 reps at (95#/65#)
3 sets of 5 at (115#/85#)
*scale warm up according to your ability
Following the Back Squats complete:
Weighted Push-ups
1-1-1-1-1
Nikki 155, 70 PU
W.O.D. 7.10.09
'Ursula'
(a Tim Marley original...he named it!)
5 rounds for time:
Run 400M
30 Box Jumps
30 KB Swings (35#/55#)
Up the weight ladies...or gents if you feel up to it.
Nikki:(35-25#/21") 25:57
(a Tim Marley original...he named it!)
5 rounds for time:
Run 400M
30 Box Jumps
30 KB Swings (35#/55#)
Up the weight ladies...or gents if you feel up to it.
Nikki:(35-25#/21") 25:57
W.O.D. 7.7.09
Lucky Seven Cleans
Clean and Jerk:
1-1-1-1-1-1-1
go for your 1 rep max rep clean and jerk.
Warm up with...
3 reps at 65#/35#
5 reps at 95#/65#
3 sets of 5 at 135/95#
Nikki: 105
Clean and Jerk:
1-1-1-1-1-1-1
go for your 1 rep max rep clean and jerk.
Warm up with...
3 reps at 65#/35#
5 reps at 95#/65#
3 sets of 5 at 135/95#
Nikki: 105
W.O.D. 7.6.09
10 Rounds for time of:
5 Paralette or Ring Push ups
7 Wall Balls (14#/20#)
12 Kettle bell swings (35#/55#)
7 KB Sumo deadlift High Pulls (35#/55#)
5 Burpees
Nikki 24:20
5 Paralette or Ring Push ups
7 Wall Balls (14#/20#)
12 Kettle bell swings (35#/55#)
7 KB Sumo deadlift High Pulls (35#/55#)
5 Burpees
Nikki 24:20
W.O.D. 7.4.09
Mid-Atlantic Regional Qualifier WOD's
WOD 1--Row 2 kilometers for time.
WOD 2--Three rounds for time of 10 deadlifts (275 pounds for men, 185 for women) and 50 double-unders.
Nikki 7:34 135#
WOD 3--For time: Run 400 meters, 21 overhead squats (95/65), 21 box jumps (24 inches/20 inches); run 400 meters, 15 overhead squats, 15 box jumps; run 400 meters, 9 overhead squats, 9 box jumps.
Nikki 11:15 35#
WOD 4--For time: 21-15-9 reps of Squat Snatch (95/65), Chest to bar pull-ups
Nikki 10:13 35#
WOD 1--Row 2 kilometers for time.
WOD 2--Three rounds for time of 10 deadlifts (275 pounds for men, 185 for women) and 50 double-unders.
Nikki 7:34 135#
WOD 3--For time: Run 400 meters, 21 overhead squats (95/65), 21 box jumps (24 inches/20 inches); run 400 meters, 15 overhead squats, 15 box jumps; run 400 meters, 9 overhead squats, 9 box jumps.
Nikki 11:15 35#
WOD 4--For time: 21-15-9 reps of Squat Snatch (95/65), Chest to bar pull-ups
Nikki 10:13 35#
W.O.D. 7.01.09
The Handler 98 Birthday Burpee Bash!!!!
For Time complete:
98 Burpees
98 Kettlebell swings (35#/55#)
98 Push Press (35#/45#)
98 Sit-ups
98 Back Extensions
Nikki 27:02
For Time complete:
98 Burpees
98 Kettlebell swings (35#/55#)
98 Push Press (35#/45#)
98 Sit-ups
98 Back Extensions
Nikki 27:02
W.O.D. 6.30.09
Complete as many rounds as possible in 20 Minutes:
5 Handstand Pushups
10 Box Jumps (21"/25")
20 Double Unders (sub tuck jumps)
Nikki 11
Tabata Squats Bottom to bottom
Nikki 10
5 Handstand Pushups
10 Box Jumps (21"/25")
20 Double Unders (sub tuck jumps)
Nikki 11
Tabata Squats Bottom to bottom
Nikki 10
W.O.D. 6.27.09
"baby EVA"
5 Rounds for tiime of:
400 M Run
15 KB swings (55#/35#)
15 Pullups
Nikki 35# 23:26
5 Rounds for tiime of:
400 M Run
15 KB swings (55#/35#)
15 Pullups
Nikki 35# 23:26
W.O.D. 6.24.09
St. Valentines Day Massacre
50 Wallballs
75 Kettelbell swings
100 Push Ups
150 Sit-Ups
200 Squats
800 M Run
Scott/Nikki (25#) 21:30
50 Wallballs
75 Kettelbell swings
100 Push Ups
150 Sit-Ups
200 Squats
800 M Run
Scott/Nikki (25#) 21:30
W.O.D. 6.22.09
AMRAP in an unknown amount of time...
9 Box Jumps
15 Push Press (55#/75#)
21 Sit-ups
Class 2-16:26
55# Nikki 7
9 Box Jumps
15 Push Press (55#/75#)
21 Sit-ups
Class 2-16:26
55# Nikki 7
W.O.D. 6.19.09
W.O.D #2 from the Mid-Atlantic Regional Qualifier:
3 Rounds for time of:
10 Deadlifts 275#/185#
50 Double unders
Nikki 105 6:37
3 Rounds for time of:
10 Deadlifts 275#/185#
50 Double unders
Nikki 105 6:37
W.O.D. 6.16.09
Pull~Run~Burp~Row"
Complete the following for time:
SDLHP x 25 [W:65lbs/M:95lbs]
Run x 400-M
Burpees x 25
Row x 750-M
Burpees x 25
Run x 400-M
Nikki 55# 13:28
Complete the following for time:
SDLHP x 25 [W:65lbs/M:95lbs]
Run x 400-M
Burpees x 25
Row x 750-M
Burpees x 25
Run x 400-M
Nikki 55# 13:28
W.O.D. 6.15.09
5 Rounds for time of:
12 Hang Power Cleans (95#/65#)
9 Push Jerks
6 Hang Power Snatch
3 Over Head Squats
Nikki 50# 16:23
12 Hang Power Cleans (95#/65#)
9 Push Jerks
6 Hang Power Snatch
3 Over Head Squats
Nikki 50# 16:23
W.O.D. 6.12.09
"Three for the Price of One"
AMRAP in 10 minutes of each triplet:
10 WallBalls 20#/14#
10 Burpees
10 Double Unders
Rest 3 minutes
3 Pull-Ups
6 Push-Ups
12 Squats
Rest 3 minutes
3 Deadlift 75#/55#
6 Front Squat
9 Split Jerk
Nikki: 6, 13, 5
AMRAP in 10 minutes of each triplet:
10 WallBalls 20#/14#
10 Burpees
10 Double Unders
Rest 3 minutes
3 Pull-Ups
6 Push-Ups
12 Squats
Rest 3 minutes
3 Deadlift 75#/55#
6 Front Squat
9 Split Jerk
Nikki: 6, 13, 5
W.O.D. 6.07.09
Tabata Olympic Lifts
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same #)
Power Clean
Front Squat
Push Press
Nikki: 11, 6, 6, 6 (45 lbs)
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same #)
Power Clean
Front Squat
Push Press
Nikki: 11, 6, 6, 6 (45 lbs)
W.O.D. 5.31.09
3 Rounds for time of:
Run 400M
30 KB Swings
15 Knees to Elbows
15 Box Jumps (25"/29")
Nikki 25# 19:24
Run 400M
30 KB Swings
15 Knees to Elbows
15 Box Jumps (25"/29")
Nikki 25# 19:24
W.O.D 5.22.09
5 Rounds for time of:
21 Sumo Deadlift High Pull (95#/65#)
21 Ring Dips
Nikki 15:55 55#
21 Sumo Deadlift High Pull (95#/65#)
21 Ring Dips
Nikki 15:55 55#
W.O.D. 5.20.09
3 rounds for time:
10 kettlebell swings (35#/55#)
30 Push Press (45#/65#)
50 Squats
70 Double Unders
*scale weight as needed.
Nikki 19:54
10 kettlebell swings (35#/55#)
30 Push Press (45#/65#)
50 Squats
70 Double Unders
*scale weight as needed.
Nikki 19:54
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