3.25.13 - Monday

At CFKOP
5 rounds of: 15 hang power snatch (65#) and 15 deadlift (135#)
time - 11:40

3.23.13 - Saturday

Open 13.3

AMRAP in 12 minutes of:

• 150 wall balls (20/14# to 10/9′)
• 90 double unders
• 30 muscle ups

Nikki W 243 (8:45/10:55)

3.22.13 - Friday

Deficit deadlift 2-2-2-2-2-2

Then

3 rounds for time of 10 wallballs, 10 double unders

Nikki W 185 (form), 1:41 Rx

3.19.13 - Tuesday

Muscle Up Annie (modified)

20 T2B, 50 DU, 1 MU
16 T2B, 40 DU, 1 MU
12 T2B, 30 DU, 1 MU
8 T2B, 20 DU, 1 MU
4 T2B, 10 DU, 1 MU

Nikki W. 12:50 (40%T2B, 1MU)

3.18.13 - Monday

Find your 10 rep max front squat

Then

150m walking lunge

Nikki W. 135, 5:18 (lunges)

3.16.13 - Saturday

“Open 13.2″

AMRAP in 10 minutes of:

• 5 shoulder-to-overhead (115/75#)
• 10 deadlift (115/75#)
• 15 box jumps (24/20″)

Nikki W 245

3.15.12 - Friday

Take 20 minutes to find your 1 rep max of:

• Snatch + hang snatch 

Then complete 12, 8, 4 reps for time of:

• KB power snatch (half R/L, 53/35#)
• box jumps (24/20″)

Nikki W 110, 1:45 Rx

3.12.13 -Tuesday

Bench Press 5-3-3-2-1-1

Then

Death by strict pullups

Nikki W. 135, 7

3.11.13 - Monday

At CFKOP

4 rounds for time of:
40 DU
20 push press (75#)
10 pull ups

Time - 11:40

3.9.13 - Saturday

"Open 13.1″
AMRAP in 17 minutes of

• 40 burpees
• 30 snatches (75/45#)
• 30 burpees 
• 30 snatches (135/75#)
• 20 burpees 
• 30 snatches (165/100#)
• 10 burpees
• Snatches (210/120#)

Nikki W. 155, tie break time 12:57

3.8.13 - Friday

Shoulder press 2-2-2-2-2-2

Then
3 minutes (total) of plank hold (5 min advanced)

Nikki W. 105

3.5.13 - Tuesday

Sumo Deadlift 1-1-1-1-1-1-1
Then
200m sled drag (30% SDC)

Nikki 265, 115

3.4.13 - Monday

At CFKOP

Thruster 1RM - 140#
(missed clean at 145)

AMRAP in 7 minutes of 30 thrusters (45#) 30 thrusters (65#), 30 thrusters (85#)
Score: 70

3.2.13 - Saturday

Back squat 5-3-3-2-1-1
Then 
Run 1 mile for time

Nikki W 195, 9:16

3.1.13 - Firday

Complete 3 rounds for time of:

• 5 dumbbell clean and jerks (heavy!)
• 15 chest to bar pullups
• 25 box jumps (24/20″)

Nikki W 12:59 (35)

2.28.13 - Thursday

Teams of 3 or 4 complete:

• 3o power cleans (115/75#)
• 60 KB swings (53/35#)
• 90 double unders
• 60 lunges
• 30 wallballs (20/14# to 10/9′)

With Lindsey and Kim - 19:04
Linds Rx
Kim D. (55, 30 DU, 12#)
Nik Rx

2.26.13 - Tuesday

“Nate”
AMRAP in 20 minutes:

• 2 muscle ups
• 4 handstand push ups
• 8 KB swings (70/53#)

Nikki 8+1 Rx

2.25.13 - Monday

Hang Power Clean 5-5-5-5-5
Then
30 burpees for time (50 advanced)

Nikki 135, 1:13 (30)

2.23.13 - Saturday

“Karen”
Complete 150 wall balls (20/14# to 10/9′) for time.

Nikki 9:38 Rx 15 each minute

2.22.13 - Friday

Banded box back squat 12×2
Then
Death by 10yd dash (start at 0, 5 or 10)

Nikki 125 (mm) 5-14

2.19.13 - Tuesday

Complete 5 rounds for time of:

• 10 back squats (135/95#)
• 10 inverted burpees
• 10 box jump overs (24/20″)

Nikki 14:15 (box jump instead of jump over, floor burpees!)

2.18.13 - Monday

“Prime Evil”
For time, complete:

• 17 power snatch, 3 thrusters (95/65#)
• 13 power snatch, 5 thrusters
• 11 power snatch, 7 thrusters
• 7 power snatch, 11 thrusters
• 5 power snatch, 13 thrusters
• 3 power snatch, 17 thrusters

Nikki 11:38 55#

2.16.13 - Saturday

Snatch grip deadlift 2-2-2-2-2-2
Then
4×20 banded good mornings NFT

Nikki W 195

2.15.13 - Friday

Front Squat 3-3-3-3-3
Then
3 rounds for time of:

• 10 pistols
• 20 KB swings (53/35#)

FS 155, no time on metcon

2.12.13 - Tuesday

Partner Interval AMRAP in 12 minutes:

• 7 burpees
• 7 push press (105/70)

Nikki (5 burpees, 65)
Chloe (50)
Killa (65) – 17+2

2.11.13 - Monday

At CFKOP -
"Nasty Girls"
Time - 13:35. Rx! (Wasn't sure I'd be able to do all those MUs at this stage in the pregnancy. Did them one at a time, no jump to the rings, but was still happy!)

At ICA:
Find your max one-arm split snatch (R&L)
Then
Handstand walk 50 yards (sub handstand hold on wall or floor)

Nikki 75 R/L, walk

2.9.13 - Saturday

Valentine’s Day Partner WOD

In teams of 2 complete:

• 50 kettlebell swings (53/35#)
• 50 sit ups
• 50L/50R walking lunge
• 50 box jumps (24/20″) - games standard
• 50 push ups
• 50 wall balls (20/14# to 10′)
• 50 pull ups
• 50 burpees

Nikki & John Warnek 11:44

2.8.13 - Friday

Complete for time 1-2-3-4-5 of:

• Consecutive double unders x 10
• Jumping air squats x 10
• Rope climbs

Nikki19:39 Rx

2.7.13 - Thursday

"Grace" - 4:35 Rx+baby

2.5.13 - Tuesday

“How Hard Will You Work When We’re Not Keeping Score?”
Complete 5 rounds of the following:

• Row
• Mountain climbers
• Med ball clean (20/14#)
• Sit ups
• Shoot throughs
• Box jumps (24/20″)
• Rest

2.4.13 - Monday

Overhead Squat 5-3-3-2-1-1 Then
For time complete:

• 400m run
• 50 one arm KB OHS (53/35#)

Nikki 165(time), 5:28 Rx

2.1.13 - Friday

Push Press 2-2-2-2-2-2
Then
AMRAP in 5 minutes:

• 5 handstand push ups
• 15 KBS (53/35)

Nikki 135, 4+8 Rx