10-9-8-7-6-5-4-3-2-1 of:
Sumo deadlift (225/155)
Kettlebell swing (53/35)
Pull-up
Time - 10:43
8.1.11 - Monday
Thruster 1-1-1-1-1-1-1
Max: 138#
AMRAP in 8 minutes of 20 wall balls (14# to 9') and 10 push-ups
Score: 158 reps
Max: 138#
AMRAP in 8 minutes of 20 wall balls (14# to 9') and 10 push-ups
Score: 158 reps
7.29.11 - Friday
10x2 banded Front Squat, 50% max
- used 95# and blue monster mini
Cash out - 3 rds of 10 toes thru rings, 3 MU (practice no false grip)
- used 95# and blue monster mini
Cash out - 3 rds of 10 toes thru rings, 3 MU (practice no false grip)
7.24.11 - Sunday
WOD with Aimee and Hannah -
5 rounds for time: 5 deadlifts (185#), 10 push-ups, 15 KBS (53#)
Time - 10:17
5 rounds for time: 5 deadlifts (185#), 10 push-ups, 15 KBS (53#)
Time - 10:17
7.23.11 - Saturday
5 rds for time: 30 box jumps, 40 sit ups (sub for 20 T2B), 10 ring dips
time - 17:38
time - 17:38
7.22.11 - Friday
Snatch grip banded deadlift 12 x 2
113lb, monster mini band
5 rds for time
5 bar facing burpees
5 L-sit pull-ups
Time: 4:10
113lb, monster mini band
5 rds for time
5 bar facing burpees
5 L-sit pull-ups
Time: 4:10
7.21.11 - Thursday
Power Clean 1-1-1-1-1-1-1
Max - 145
AMRAP in 20 - 400m run, max KBS (35#)
Score - 130 (40, 30, 30, 30)
Max - 145
AMRAP in 20 - 400m run, max KBS (35#)
Score - 130 (40, 30, 30, 30)
7.18.11 - Monday
Air Force WOD - 20 thrusters, 20 SDHP, 20 push jerk, 20 ohs, 20 FS (65/95) with 4 burpees at the start of every minute
Time - 9:49 (hot as hell today!!)
Time - 9:49 (hot as hell today!!)
7.15.11 - Friday
Power snatch 3-3-3-3-3
Max - 98#
AMRAP in 7 min of 7 power snatch (55#) and 14 DU
Score - 8 rds
Max - 98#
AMRAP in 7 min of 7 power snatch (55#) and 14 DU
Score - 8 rds
7.12.11 - Tuesday
1) Death by SDHP/MBD (30 minutes)
Score - 325 reps (12 rds + 13, 9 rds + 10, 7 rds)
2) 3 rds for time of: 15 wall ball (14#/8'), 10 HPC (65#), 5 S2O, 1 rope climb
Time- 5:42
Score - 325 reps (12 rds + 13, 9 rds + 10, 7 rds)
2) 3 rds for time of: 15 wall ball (14#/8'), 10 HPC (65#), 5 S2O, 1 rope climb
Time- 5:42
7.7.11 - Thursday
25 HSPU, 25 walking lunge (25#), 25 KBS (20kg), 25 sit ups, 25 DU, 25 pull ups. Penalty for breaking sets = 1 rope climb
Time - 7:47 (1 rope climb)
Time - 7:47 (1 rope climb)
7.6.11 - Wednesday
Push press 5-5-3-3-2-1-1
Max - 138# (from floor) (PR!)
3 rds for time of Push press (40% 1RM) & box jumps (21")
Time - 3:24
Max - 138# (from floor) (PR!)
3 rds for time of Push press (40% 1RM) & box jumps (21")
Time - 3:24
7.5.11 - Tuesday
Deadlift 135# off 45# plate - 10 x 2
Amrap in 12 of 1 clean (135#), 10 push ups, 200m run
Score: 10 rounds
Amrap in 12 of 1 clean (135#), 10 push ups, 200m run
Score: 10 rounds
7.1.11 - Friday
Powerlifting with Louie Simmons!!
Sumo deadlift and box squats
250# dead lift - not to max
Sumo deadlift and box squats
250# dead lift - not to max
6.27.11 - Monday
100 KB snatch (35#)
5:27
5 rds of 5R/5L KB snatch, 20m sprint, 5 burpees, 20m sprint
time - 3:43
50 DU, 50 BF sit-ups
1:47
5:27
5 rds of 5R/5L KB snatch, 20m sprint, 5 burpees, 20m sprint
time - 3:43
50 DU, 50 BF sit-ups
1:47
6.24.11 - Friday
Team of 4 - 2000m row, 200 front squats (95/135), 150 DB push jerk, 100 pull-ups, 2000m row. 1 person at a time on row, 2 ppl at a time for the rest.
6.21.11 - Tuesday
AMRAP in 20 minutes of: 5 T2B, 10 push press (55#), 15 DU.
Score - 16 rds (+5+10+5)
Score - 16 rds (+5+10+5)
6.18.11 - Saturday
Waterfront WOD:
100 sledgehammer tire hits (6#)
50 stump jumps
25 HSPU
-time: 10:46
100 sledgehammer tire hits (6#)
50 stump jumps
25 HSPU
-time: 10:46
6.17.11 - Friday
Shoulder Press 1-1-1-1-1
- Max- 95x5
- notes: felt like I may have been able to do more, but ran out of time
3 rounds for time of: 2 wall ascents, 4 HSPU, 8 dumbbell ground to overhead, 16 pull-ups
- all movements must be unbroken or there is 12 burpee penalty every time you stop
- time - 6:30
- Max- 95x5
- notes: felt like I may have been able to do more, but ran out of time
3 rounds for time of: 2 wall ascents, 4 HSPU, 8 dumbbell ground to overhead, 16 pull-ups
- all movements must be unbroken or there is 12 burpee penalty every time you stop
- time - 6:30
6.14.11 - Tuesday
Banded deadlift 12 sets of 2
- used 95# and 1" bands
- last 4 sets stood on 15# plates
Reverse hyper 3 sets of 15 (70#)
Prowler push 50m (95#)
- used 95# and 1" bands
- last 4 sets stood on 15# plates
Reverse hyper 3 sets of 15 (70#)
Prowler push 50m (95#)
6.10.11 - Friday
20 thrusters (95#)
1 rope climb
15 thrusters
2 rope climb
10 thrusters
3 rope climb
5 thrusters
4 ripe climb
Time - 16:13
1 rope climb
15 thrusters
2 rope climb
10 thrusters
3 rope climb
5 thrusters
4 ripe climb
Time - 16:13
5.27.11 - Friday
Regional WOD 3:
21, 15, 9 of Deadlifts (205#) and box jumps (24")
Scaled to 155# and 30" box jumps
Time - 5:35
21, 15, 9 of Deadlifts (205#) and box jumps (24")
Scaled to 155# and 30" box jumps
Time - 5:35
5.20.11 - Friday
Team WOD - regionals WOD 6:
Each person moves thru these stations in order, only one person at a station at a time:
20 cal row, 30 burpees, 30 DB ground-to-overhead (25/45), 30 t2b, 100ft overhead walking lunge (25/45 plate), 150ft sprint
Time-14:08 (?)
Each person moves thru these stations in order, only one person at a station at a time:
20 cal row, 30 burpees, 30 DB ground-to-overhead (25/45), 30 t2b, 100ft overhead walking lunge (25/45 plate), 150ft sprint
Time-14:08 (?)
5.19.11 - Thursday
Partner WOD with John - one person working at a time complete: 1000m row, 100 hand-release push-ups, 75 wall balls (10'), 50 power snatch (65/95), 1000m row
Time - 17:03
Time - 17:03
5.16.11 - Monday
15-12-9-6-3 of: Deadlift (135#), HSPU (on 25# bumpers), vertical jump 1ft above hand
Time - 8:40
Time - 8:40
5.14.11 - Saturday
2-a-day:
1) Steve's club fundraiser - partner with Aimee - 400m run, 150 box jumps (25"), 75 DB push press (25#), 75 air squats, 150 walking lunges (25# DB), 400m run
2) team training - 60 MU, 125 atlas stones (95#), 400m run, 125 keg to shoulder (55#), 400m run, 60 HSPU
1) Steve's club fundraiser - partner with Aimee - 400m run, 150 box jumps (25"), 75 DB push press (25#), 75 air squats, 150 walking lunges (25# DB), 400m run
2) team training - 60 MU, 125 atlas stones (95#), 400m run, 125 keg to shoulder (55#), 400m run, 60 HSPU
5.13.11 - Friday
CrossFit Total
200# back squat
107.5# press (PR!)
250# Dead lift (heaviest since hybrid!)
Total = 557.5
200# back squat
107.5# press (PR!)
250# Dead lift (heaviest since hybrid!)
Total = 557.5
5.11.11 - Wednesday
Team workout:
- 3:30min of Fran with 75# bar
(score: 21+21+15+5)
- 30 sec handstand hold
- Run 400 m
- rotate stations: 25 box jumps (21"), 25 DU, 25 SDHP (75#), 25 HPC (75#), 25 KBS (55#), 25 sandbag burpees
- Run 400 m
- 3:30min of Fran with 75# bar
(score: 21+21+15+5)
- 30 sec handstand hold
- Run 400 m
- rotate stations: 25 box jumps (21"), 25 DU, 25 SDHP (75#), 25 HPC (75#), 25 KBS (55#), 25 sandbag burpees
- Run 400 m
5.8.11 - Saturday
Team Training - team of 4, 2 ppl work at a time - complete 5 rounds of:
200m run (all)
5 rope climbs
50 ohs (95/135)
50 GHD
50 dead lift (155/225)
200m run (all)
5 rope climbs
50 ohs (95/135)
50 GHD
50 dead lift (155/225)
5.7.11 - Friday
200m sprint, 2 min rest, 400m sprint, 45 sec rest, 200m sprint, 2 min rest, 400m sprint THEN 15 minutes to find 1RM snatch (1 bar for 3 ppl to share)
1RM snatch - 113# (mighta gotten 118# if had more time)
1RM snatch - 113# (mighta gotten 118# if had more time)
5.5.11- Thursday
• Shoulder press 10 sets of 1 at 100#
• Deadlift worked up to 195x3 (watching out for back)
• 100 push-up challenge 6:37
• Deadlift worked up to 195x3 (watching out for back)
• 100 push-up challenge 6:37
5.4.11 - Wednesday
On my own after 6am class - 5 min bodyweight back squats followed immediately by 5 min of Cindy
Score - 48 (125#) + 4 rounds + 13 reps
Score - 48 (125#) + 4 rounds + 13 reps
5.3.11 - Tuesday
Hotel WOD - 7am
- 50 DB push jerks (35#) with 4 burpees every minute. Time - 8:51
- 5 rds of 20 butterfly sit-ups, 20 air squats (not for time)
- 50 DB push jerks (35#) with 4 burpees every minute. Time - 8:51
- 5 rds of 20 butterfly sit-ups, 20 air squats (not for time)
4.29.11 - Friday
Moore
- 20 min AMRAP of 1 rope climb, 400m run, max HPSU
- score: 66 (17, 13, 11, 11, 14)
- 20 min AMRAP of 1 rope climb, 400m run, max HPSU
- score: 66 (17, 13, 11, 11, 14)
4.26.11 - Tuesday
5 rounds of: 200m sprint, max KBS, rest 2 min
- used 35 instead of Rx or 55
- score: 100 (30, 30, 20, 20, 0)
- used 35 instead of Rx or 55
- score: 100 (30, 30, 20, 20, 0)
4.21.11 - Thursday
Still can't fully straighten arm, but did WOD 11.5 anyway b/c we're moving this weekend. WOD - AMRAP in 20 minutes of 5 power cleans (100#), 10 T2B, 15 wall ball (14#/9'). Score: 299.
4.18.11 - Monday
Nicole
score - 115 (40/23/17/20/15)
- small rip on last set... MAY have been able to do 1 more set otherwise
score - 115 (40/23/17/20/15)
- small rip on last set... MAY have been able to do 1 more set otherwise
4.16.11 - Saturday
Opens WOD 4 @ CFKOP
AMRAP in 10 min of 60 bar-facing burpees, 30 OHS (90#), 10 MU
score: 96 reps
AMRAP in 10 min of 60 bar-facing burpees, 30 OHS (90#), 10 MU
score: 96 reps
4.12.11 - Tuesday
Filthy Fifty
DNF - stopped after GHD back extensions b/c backed was super tight!! Ugh...
DNF - stopped after GHD back extensions b/c backed was super tight!! Ugh...
4.8.11 - Friday
5 Rounds for time of: 20 DU, 10 Pull-ups, 5 Deadlifts (205#/)
Time - 9:16
(ugly deads!!)
Time - 9:16
(ugly deads!!)
4.7.11 - Thursday
Opens WOD 3
5 min AMRAP of one 110# squat clean and one jerk (or thruster)
Score: 25 rounds (50 reps)
5 min AMRAP of one 110# squat clean and one jerk (or thruster)
Score: 25 rounds (50 reps)
4.4.11 - Monday
3 rounds for time: 10 deadhang pull-ups, 15 squat cleans (95#)
Time: 9:45
(really sore from weekend competition! but wanted deadhang work)
Time: 9:45
(really sore from weekend competition! but wanted deadhang work)
4.3.11 - Sunday
South Philly Rumble with John, Mike V, and Cate
WOD 1 -1 guy and 1 girl do max squat snatch, 1 guy and girl do max front squat (3 attempts)
Score: 115 squat snatch (PR!)
Team Score - 4th place
WOD 2 - As a team of 4, all 4 can work at a time but only 1 per exercise, complete in ANY order: 2k row, 100 pull-ups (chest to bar for guys), 100 thrusters (65/95), 150 KBS (35/55), 200 burpees
Time: 12:42
Team Score - 4th place
WOD 3 - Team of 4, 1 girl and 1 guy work at a time, complete in order: 300 DU, 200 box jumps, 100 wall balls (all to 10' mark), 75 G2O (95/135), 30 HSPU, 20 MU. Team must hold a 70# KB the entire time, 10 second penalty if it hits the ground
Time: 12-something
Team Score - 1st place!
Overall tied for 1st place! Took home 2nd place trophy b/c lost to 610 in flip cup :)
WOD 1 -1 guy and 1 girl do max squat snatch, 1 guy and girl do max front squat (3 attempts)
Score: 115 squat snatch (PR!)
Team Score - 4th place
WOD 2 - As a team of 4, all 4 can work at a time but only 1 per exercise, complete in ANY order: 2k row, 100 pull-ups (chest to bar for guys), 100 thrusters (65/95), 150 KBS (35/55), 200 burpees
Time: 12:42
Team Score - 4th place
WOD 3 - Team of 4, 1 girl and 1 guy work at a time, complete in order: 300 DU, 200 box jumps, 100 wall balls (all to 10' mark), 75 G2O (95/135), 30 HSPU, 20 MU. Team must hold a 70# KB the entire time, 10 second penalty if it hits the ground
Time: 12-something
Team Score - 1st place!
Overall tied for 1st place! Took home 2nd place trophy b/c lost to 610 in flip cup :)
4.1.11 - Friday
Partner WOD - 5 rounds for time of 1000m row, 40 KBS (Rx+ at 45#), 40 wall balls (14#/10')
Time - 40:30
Time - 40:30
3.31.11 - Thursday
Opens WOD 2
15 min AMRAP of 9 DL (100#), 12 push-ups (hand release), 15 box jumps (20")
score - 10 rounds + 3 push-ups
15 min AMRAP of 9 DL (100#), 12 push-ups (hand release), 15 box jumps (20")
score - 10 rounds + 3 push-ups
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