6.8.13 - Saturday

Push jerk 5rm, from floor
Max - 130#
No warm up! Last 2 reps had slight press out

6.7.13 - Friday

21-15-9 backsquat (95) and lbs (35)
Time - 6:04

6.6.13 - Thursday

Some backsquats (sets of 3 at 165). 31 week muscle up.

6.4.13 - Tuesday

50-40-30-20-10 of 2/5 pull-ups, bear crawl (yards). 5 star jumps at the start of each minute

Time - 11:22

6.3.13 - Monday

At CFKOP with Aimee and Cate Kelly (from a regionals WOD a few years back)
1 person working at a time, complete:
120 front squats (85#/145#)
Each member - 80' yoke carry (empty yoke ~200 lbs)
120 S2O (85/145)
Yoke carry
120 deadlifts (155/225)
Yoke Carry

Time - 17ish minutes

5.31.13 - Friday

Thruster 1-1-1-1-1-1-1

Then
8×50 yd sled drag (40-50% SDC)

Nik 135, 145 (6 drags)

5.30.13 - Thursday

1RM shoulder press - 110#
several HSPU (buck ~ 15 lbs)
2 (30 week) MUs!

5.28.13 - Tuesday

Banded box back squat 12×2
Nik 115mm

5.25.13 -= Saturday

Snatch Balance 3-2-1-1
Snatch 1-1-1-1-1-1-1
Nik 85/120

5.24.13 - Friday

Complete 4 rounds for time of:

• 5 muscle ups
• 30 second L-sit hold

Nikki W 16:20 (1MU, 8T/P, 1 min plank hold)

5.21.13 - Tuesday

Complete 3 rounds for time:

• 15 thrusters (135/95# NTE 70% 1RM)
• 15 box jumps (30/24″)

Nik 11:20 Rx

5.20.13 - Monday

Sumo-deadlift 3-3-3-3-3
Nikki 240

5.18.13 - Saturday

CF Rage 1st anniversary
For time: 10 thrusters (85#), 1 rope climb, 20 c2b pull ups, 1 rope climb, 30 kbs (35#), 1 rope climb, 40 burpees, 1 rope climb, 50 double unders.
time - 14:50

5.17.13 - Friday

Bench Press 2-2-2-2-2-2
Then
Weighted ring dip 5-5-5-5
Nikki 130, 5# + 13# buck

5.15.13 - Thursday

Complete 42-30-18 reps for time of:

• Deadlift (135/95#, NTE 40% 1RM)
• Vertical jump (16/12″)

Nik 11:14 (SDL, 14″)

5.14.13 - Tuesday

Back Squat 3-3-3-3-3
Then
Weighted (barbell) lunge 5×3 (each leg, 50% max squat)
Nik 180, 90

5.11 - Saturday

Clean 1-1-1-1-1-1-1
Then
EMOM for 8 minutes of 2 cleans (70-80%)

Nik 155, 135 (5 in last minute)

5.10.13 - Friday

3 rounds each for time of:

• Kettlebell power snatch 10L/10R (53/35#)
• Wall ball 20 reps (20/14# to 10/9′)
• Pull ups (10 reps beginner, 20 reps advanced)
• Overhead squat 20 reps (65/45#)

Nikki W 3:47/ – / 4:11 (10pu)