Backsquat 3-3-3-3-3
Nik 175 across
6.10.14
AMRAP in 12 minutes of:
Nik 128 Rx
- 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
6.6.14
“2012 Regionals Event 2″
Complete for time:
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)
4.1.14
Complete for time:
- 400m run
- 30 pistols
- 400m run
- 20 handstand push ups
- 400m run
- 10 muscle ups
3.28.14
“Open 14.5″
Complete 21-18-15-12-9-6-3 reps for time of:
Complete 21-18-15-12-9-6-3 reps for time of:
- Thrusters (95/65#)
- Bar facing burpees
3.21.14
“Open 14.4″
AMRAP in 14 minutes:
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
3.14.14
“Open 14.3″
AMRAP in 8 minutes of:
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
3.9.14
AMRAP in 20 minutes of:
- 20 air squats
- 25 meter swim
- 10 push ups
- 25 meter swim
Nik 8+0
- 20 air squats
- 25 meter swim
- 10 push ups
- 25 meter swim
Nik 8+0
3.7.14
“14.2″
Take 3 minutes to complete 2 rounds of:
Take 3 minutes to complete 2 rounds of:
Take 3 minutes to complete 2 rounds of:
Take 3 minutes to complete 2 rounds of:
- 10 overhead squats (95/65#)
- 10 chest to bar pull ups
Take 3 minutes to complete 2 rounds of:
- 12 overhead squats (95/65#)
- 12 chest to bar pull ups
Take 3 minutes to complete 2 rounds of:
- 14 overhead squats (95/65#)
- 14 chest to bar pull ups
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#)
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