WOD Like a Girl
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
O
verhead 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#
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