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
Then
Tabata back squat (50% of 1RM pause squat)
Nik 165, 56×80
2.25.14
AMRAP in 7 minutes of:
Nikki 137 Rx
- 3 front squats (115/75#)
- 3 box jumps (24/20″)
- 6 front squats
- 6 box jumps
- 9 front squats
- 9 box jumps
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
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
score - 14
Death by 10 yd dash (starting from 5 runs) in 15 minutes
score - 17
2.7.14
“11.4″
AMRAP in 10 minutes of:
- 60 bar facing burpees
- 30 overhead squats (120/90#)
- 10 muscle ups
2.4.14
“Open WOD 11.1″
AMRAP in 10 minutes of:
- 30 double unders
- 15 power snatch (75/55#)
- Nik 5+37 Rx
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
1.7.14
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%)
12.19.13
1/2 Kalsu – 50 thrusters (135/95#) for time. Perform 5 burpees at the start of each minute
14 ish minutes?
14 ish minutes?
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′)
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
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)
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
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
11.8.13
“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
10.29.13
“CrossFit Total”
- Back Squat 1-1-1
- Shoulder Press 1-1-1
- Deadlift 1-1-1
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
10.8.13
Complete 3 rounds for time of:
- 10 deadlifts (275/185# NTE 75%)
- 50 double unders
- 3 rope climbs
10.2.13
Complete for time:
- 100 overhead squats (115/75# NTE 50% 1RM)
Perform 5 burpees at the start of each minute.
Nik - 12:55 Rx
9.27.13
AMRAP in 15 minutes of:
- 3 bar muscle ups
- 5 KB swings (70/53#)
- 7 burpees
9.25.13
Front Squat 2-2-2-2-2-2
Then
“Bring Sally Up” Squats (135/95 NTE 40% 1 rep max back squat)
Nik 165, 65
9.22.13
Complete 5 rounds for time of:
- 2 rope climbs
- 8 front squats (185/115#)
- 9 handstand push ups
Nik 15:37 (95)
9.18.13 - Thursday
2013 nutrition challenge performance test
Strict PU in 1 min - 13
75 WB (14# to 9') - 3:05
Max clean - 165
Run 1 mile - 8:13
Happy since a week ago a 145# clean felt like a max. Also haven't run since wintertime.
Summary of last few months -
Working out slowed drastically for last month of pregnancy. Very hot and my body seemed unable to dissipate heat. Just showing up and coaching was generally my limit. Coached right up until CJW's bday. Last MU was 37w4d (6 days before delivering)! Post partum - no working out for 2 weeks. Week 3 started back w/ body weight and rowing. Week 4 added in light weights. Week 5 could box jump, jump rope, jog, lift heavy. But all lifts were down. (Back squat 185, down 30-40lbs.) In week 7 I managed 185x3BS, 143 clean.
Strict PU in 1 min - 13
75 WB (14# to 9') - 3:05
Max clean - 165
Run 1 mile - 8:13
Happy since a week ago a 145# clean felt like a max. Also haven't run since wintertime.
Summary of last few months -
Working out slowed drastically for last month of pregnancy. Very hot and my body seemed unable to dissipate heat. Just showing up and coaching was generally my limit. Coached right up until CJW's bday. Last MU was 37w4d (6 days before delivering)! Post partum - no working out for 2 weeks. Week 3 started back w/ body weight and rowing. Week 4 added in light weights. Week 5 could box jump, jump rope, jog, lift heavy. But all lifts were down. (Back squat 185, down 30-40lbs.) In week 7 I managed 185x3BS, 143 clean.
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
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
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
5.24.13 - Friday
Complete 4 rounds for time of:
- 5 muscle ups
- 30 second L-sit hold
5.21.13 - Tuesday
Complete 3 rounds for time:
- 15 thrusters (135/95# NTE 70% 1RM)
- 15 box jumps (30/24″)
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
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
5.15.13 - Thursday
Complete 42-30-18 reps for time of:
- Deadlift (135/95#, NTE 40% 1RM)
- Vertical jump (16/12″)
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
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)
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#)
5.9.13 - Thursday
25-20-15-10-5 of:
push ups, sit up, hpc (65#)
1 rope climb after each round
Nik -
scaled push ups to 60% reps
scaled sit ups to toes to bar at 40% reps
scaled HPC to 80% reps
1 rope climb to start
Not for time
5.6.13 - Monday
At CFKOP:
OHS 3 RM - 145#
then
30-20-10 of: OHS (45#), slam ball (15#), wall ball (14# to 9')
time - 10:30
OHS 3 RM - 145#
then
30-20-10 of: OHS (45#), slam ball (15#), wall ball (14# to 9')
time - 10:30
5.4.13 - Saturday
AMRAP in 18 minutes of 50 double unders, 20 front squats (95/65#), 10 ring dips
Nik - 4+64 Rx
5.2.13 - Thursday
2 rounds of: 20 kbs (35#), 30 back ext, 800m row
time -14:53
then - 26 week muscle up! (up about 12 lbs total...)
and - 10 rounds of 1 strict pull up, 3 push ups
time -14:53
then - 26 week muscle up! (up about 12 lbs total...)
and - 10 rounds of 1 strict pull up, 3 push ups
4.30.13 - Tuesday
Complete 5 rounds for time of:
- 3 cleans (205/135#, NTE 85% 1RM)
- 10 burpee pull ups
Nik - 125#, 14:37
4.25.13 - Thursday
“Nasty Girls” – 3 rounds for time of: 50 air squats, 7 muscle ups, 10 hang power clean (135/95#)
Nik 16:30 (3 MU/rd, 83#)
Nik 16:30 (3 MU/rd, 83#)
4.22.12 - Tuesday
Teams of 3, with 1 athlete working at a time, complete:
- 60 handstand push ups
- 90 burpees
- 120 pull ups
- 150 KB swings (53/35#)
- 180 sit ups
Nikki W (AM for hspu), Jess (2AM), Filchner (2AM) 18:18
4.20.13 - Saturday
“Cameron”
- 50 walking lunge steps
- 25 chest to bar pull ups
- 50 box jumps (24/20″)
- 25 triple unders
- 50 back extensions
- 25 ring dips
- 50 knees to elbows
- 25 2-fer wallballs (20/14# to 10/9′)
- 50 sit ups
- 5 rope climbs
Nik 27:55 (25′s, 10 TU)
4.18.13 - Thursday
Complete for time 400m run, 21-15-9 KBS (70/53#) and toes through rings, 400m run
Nik - 44#
Time - 13:46
Nik - 44#
Time - 13:46
4.15.13 - Monday
WOD at CFKOP with Aimee, Cate, Keith
1000m row
21-15-9 kbs (44) and OHS (65)
1000m row
Time - ??
1000m row
21-15-9 kbs (44) and OHS (65)
1000m row
Time - ??
4.13.13 - Saturday
Banded deadlift 10×1 (60% on bar, 40% in bands)
Then
5×5 barbell good mornings (30-35% 1RM DL)
Nikki W. 145 MM, 95
4.12.13 - Friday
Complete 5 rounds for time of:
- 15 hang power snatch (115/75#)
- 15 pistols
Nikki W. 12:50 (63)
4.5.13 -Saturday
“Open 13.5″
AMRAP in 4 minutes of:
- 15 thrusters (100/65#)
- 15 chest-to-bar pull-ups
* If you complete 90 reps in 4 minutes, continue for another 4 minutes.
Nikki W 56
4.4.13 - Friday
Power clean 2-2-2-2-2-2
Then
Complete 30 power cleans at 70% of your 2 rep max. At the start of each minute, complete 10 double unders.
Nikki W 145, 2:34 (95)
4.2.13 - Tuesday
Complete for time: 10-9-8-7-6-5-4-3-2-1 reps of
- Chest-to-bar pull ups
- Goblet squats (53/35#)
- Abmat sit ups
Nikki W 12:39 Rx
3.30.13 - Saturday
Open WOD 13.4 in Austin with Mel and Chris!
“Open 13.4″
AMRAP in 7 minutes of:
- 3 clean and jerks (135/95#)
- 3 toes to bar
- 6 clean and jerks
- 6 toes to bar
- 9
- 9…
Nik - 65
3.26.13 - Tuesday
OHS 3 RM
then
Weighted pull up 2-2-2-2-2
Nikki W. 135 (time), 28.5#+Buck (8-9lbs?)
then
Weighted pull up 2-2-2-2-2
Nikki W. 135 (time), 28.5#+Buck (8-9lbs?)
Subscribe to:
Posts (Atom)