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

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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