"The Chief"
5 rounds:
3 power cleans (95#)
6 pushups
9 air squats
1 min rest between rounds
Nikki - 5+5+5+4+5 = 24
W.O.D. 3.29.10
Daily WOD:
5 rounds of:
40 DU
30 Box Jumps
20 KBS (35#)
Time - 16:49
L2/Strength:
Wendler
Deadlift 5-5-5
160-170-180x13
Skill work with Atlas stones
- got 60# ground to overhead
- 90# ground to shoulder
5 rounds of:
40 DU
30 Box Jumps
20 KBS (35#)
Time - 16:49
L2/Strength:
Wendler
Deadlift 5-5-5
160-170-180x13
Skill work with Atlas stones
- got 60# ground to overhead
- 90# ground to shoulder
W.O.D. 3.26.10
The Maltz Challenge
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run
Time - 26:00 (no ring dips - ouchie shoulder!)
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run
Time - 26:00 (no ring dips - ouchie shoulder!)
W.O.D. 3.25.10
WENDLER (start of cycle 2, month 1)
Shoulder Press 5-5-5
75-80-85x6
Back Squat 5-5-5
125-135-145x15 (lower back hurt)
Snatch 5-5-5
65-70-75x6
Shoulder Press 5-5-5
75-80-85x6
Back Squat 5-5-5
125-135-145x15 (lower back hurt)
Snatch 5-5-5
65-70-75x6
W.O.D. 3.24.10
DAILY WOD:
Sumodeadlift 5-5-3-3-2-1
1RM - 240#
ADDITIONAL WOD (yesterday's daily WOD)
Row 5 X 500m with 3 min rest in between
Results:
2:05.8 / 28 spm / 7 damper
2:04.3 / 28 spm / 9
2:05.5 / 30 spm / 8
2:08.0 / 26 spm / 8
2:07.1 / 28 spm / 10
Sumodeadlift 5-5-3-3-2-1
1RM - 240#
ADDITIONAL WOD (yesterday's daily WOD)
Row 5 X 500m with 3 min rest in between
Results:
2:05.8 / 28 spm / 7 damper
2:04.3 / 28 spm / 9
2:05.5 / 30 spm / 8
2:08.0 / 26 spm / 8
2:07.1 / 28 spm / 10
W.O.D. 3.22.10
DAILY WOD:
Clean and Jerk 5-5-3-3-2-1
1 RM - 143#
LEVEL 2 / STRENGTH WOD:
Bench Press - find new max - 130# (PR)
Back Squat - find new max - 185# (PR)
Conditioning:
2 rounds of
15 skin the cats
15 deadhang pullups
15 strict ring dips
15 shoot throughs
(very hard! hurt my shoulders!)
Clean and Jerk 5-5-3-3-2-1
1 RM - 143#
LEVEL 2 / STRENGTH WOD:
Bench Press - find new max - 130# (PR)
Back Squat - find new max - 185# (PR)
Conditioning:
2 rounds of
15 skin the cats
15 deadhang pullups
15 strict ring dips
15 shoot throughs
(very hard! hurt my shoulders!)
W.O.D. 3.19.10
On my own:
Warm up metcon:
3 rounds of
5 box jumps
5 wall balls
200 m run
Time - 5:02
Max Shoulder Press - 105# (PR)
Max Deadlift - 230# (PR)
(then coach x3!)
Warm up metcon:
3 rounds of
5 box jumps
5 wall balls
200 m run
Time - 5:02
Max Shoulder Press - 105# (PR)
Max Deadlift - 230# (PR)
(then coach x3!)
W.O.D. 3.17.10
DAILY WOD:
WOD 1 from Mountain Sectional:
500 m row
21 KBS (55#)
400 m run
Time - 19:55
note: 55@ KB still very hard for me! also, still very tired from sectionals
WOD 1 from Mountain Sectional:
500 m row
21 KBS (55#)
400 m run
Time - 19:55
note: 55@ KB still very hard for me! also, still very tired from sectionals
W.O.D. 3.16.10
BRAVO CROSSFIT
Lift 3000# chest to overhead
Used 63# x 48 reps (push press / push jerk combo)
Time - 3:02
Continued on to 4500#
(63# x 72 reps)
Time - 5:38
Lift 3000# chest to overhead
Used 63# x 48 reps (push press / push jerk combo)
Time - 3:02
Continued on to 4500#
(63# x 72 reps)
Time - 5:38
W.O.D. 3.13.10
PA/DE/MD SECTIONALS!!
WOD 1:
3 min AMRAP of 85# C&J
Score: 27
WOD 2:
10 min AMRAP
Run 300m then in remaining time do one-arm KB OHS (26.5#). If put KB down, run 200m
Score - 157 (no run!)
WOD 3:
20 min AMRAP with 15# weight vest
1000m row then in remaining time:
20 DU
15 Wall balls (14#/8')
10 ring pushups
5 pullups
Score - 4 rds + 40 reps
OVERALL - 7th female!
WOD 1:
3 min AMRAP of 85# C&J
Score: 27
WOD 2:
10 min AMRAP
Run 300m then in remaining time do one-arm KB OHS (26.5#). If put KB down, run 200m
Score - 157 (no run!)
WOD 3:
20 min AMRAP with 15# weight vest
1000m row then in remaining time:
20 DU
15 Wall balls (14#/8')
10 ring pushups
5 pullups
Score - 4 rds + 40 reps
OVERALL - 7th female!
W.O.D. 3.10.10
SECTIONAL PREP:
WOD 1: With 18# weight vest
Row 500 m
20 Double unders
15 Wall balls (14# / 8')
10 ring pushups
5 pullups
WOD 2: 4 minutes of 26.5# KB OHS (one arm)
Nikki - 67 reps
WOD 1: With 18# weight vest
Row 500 m
20 Double unders
15 Wall balls (14# / 8')
10 ring pushups
5 pullups
WOD 2: 4 minutes of 26.5# KB OHS (one arm)
Nikki - 67 reps
W.O.D. 3.9.10
DAILY WOD:
200 m sandbag sprint (35#)
3 rounds of:
-10 burpees
-20 pushpress
-30 double unders
200m sandbag sprint
Time - 12:48
200 m sandbag sprint (35#)
3 rounds of:
-10 burpees
-20 pushpress
-30 double unders
200m sandbag sprint
Time - 12:48
W.O.D. 3.4.10
SECTIONAL STRENGTH:
WOD 1:
21-15-9
squat snatch (65#)
box jumps (21")
+ 2 rope climbs after each round
Time - 12:55
WOD 2:
150 m sandbag carry (35#)
30 squats with sandbag
30 doubleunders
Time - 10:17
WOD 1:
21-15-9
squat snatch (65#)
box jumps (21")
+ 2 rope climbs after each round
Time - 12:55
WOD 2:
150 m sandbag carry (35#)
30 squats with sandbag
30 doubleunders
Time - 10:17
W.O.D. 3.3.10
FAILY WOD:
25 ring dips
25 wall balls (14# / 10')
25 KTE
25 deadlifts (135#)
300 ft overhead walking lunge (25#) - 4x gym
Time - 10:05
25 ring dips
25 wall balls (14# / 10')
25 KTE
25 deadlifts (135#)
300 ft overhead walking lunge (25#) - 4x gym
Time - 10:05
W.O.D. 2.22.10
SECTIONAL STRENGTH:
Deadlift 5-5-5 (taper)
85-115-135
Shoulder Press 5-5-5
40-50-60
Back Squat 5-5-5
65-80-100
Bench Press 5-5-5
50-60-75
For time:
60 KBS (35#)
50 box jumps (24")
40 wall ball (14#/9')
30 pullups
20 GHD
10 snatch (65#)
Time - 13:08
Deadlift 5-5-5 (taper)
85-115-135
Shoulder Press 5-5-5
40-50-60
Back Squat 5-5-5
65-80-100
Bench Press 5-5-5
50-60-75
For time:
60 KBS (35#)
50 box jumps (24")
40 wall ball (14#/9')
30 pullups
20 GHD
10 snatch (65#)
Time - 13:08
W.O.D. 2.21.10
SECTIONAL WOD:
Bench Press 5-3-1
90-100-115x2
(sore and tired today!)
DAILY WOD:
3 rounds:
400 m row
25 Double unders
10 hang power clean (98#)
25 lateral jumps (45# plate)
Time - 14:03
Bench Press 5-3-1
90-100-115x2
(sore and tired today!)
DAILY WOD:
3 rounds:
400 m row
25 Double unders
10 hang power clean (98#)
25 lateral jumps (45# plate)
Time - 14:03
W.O.D. 2.20.10
SECTIONAL WOD:
Back Squat 5-3-1
120-135-155x10
Shoulder Press 5-3-1
75-85-95x4
DAILY WOD:
Karen (150 Wall balls - 14# to 8' target)
Time - 6:36
Weighted pullup - 45# plate
Back Squat 5-3-1
120-135-155x10
Shoulder Press 5-3-1
75-85-95x4
DAILY WOD:
Karen (150 Wall balls - 14# to 8' target)
Time - 6:36
Weighted pullup - 45# plate
W.O.D. 2.19.10
DAILY WOD:
Split Jerk 5-5-3-3-1-1
75-95-115-125-145-155 (PR)
70% 1 rep max split jerk
4 on the minute for 10 minutes
8 rounds at 115#
2 rounds at 105#
(with clean from the floor)
Split Jerk 5-5-3-3-1-1
75-95-115-125-145-155 (PR)
70% 1 rep max split jerk
4 on the minute for 10 minutes
8 rounds at 115#
2 rounds at 105#
(with clean from the floor)
W.O.D. 2.17.10
DAILY WOD:
Tabata This (squat, pullup, pushup, situp, row)
1 minute rest between each tabata station
18-8-7-12-5 = 50
Tabata This (squat, pullup, pushup, situp, row)
1 minute rest between each tabata station
18-8-7-12-5 = 50
W.O.D. 2.16.10
DAILY WOD:
Overhead Squat 3-3-3-3-3
65-85-105-125x1-115x3
3 rounds at 60% 3RM OHS (65#)
15 OHS
15 KTE
1 rope climb
Time - 7:22
Overhead Squat 3-3-3-3-3
65-85-105-125x1-115x3
3 rounds at 60% 3RM OHS (65#)
15 OHS
15 KTE
1 rope climb
Time - 7:22
W.O.D. 2.15.10
DAILY WOD:
30 box jumps
10 bodyweight deadlifts
25 BJ
10 DL
20 BJ
10 DL
15 BJ
10 DL
Time - 6:52
SECTIONAL WOD:
Deadlift 5-3-1
160-185-205x5
30 box jumps
10 bodyweight deadlifts
25 BJ
10 DL
20 BJ
10 DL
15 BJ
10 DL
Time - 6:52
SECTIONAL WOD:
Deadlift 5-3-1
160-185-205x5
W.O.D. 2.14.10
SECTIONAL STRENGTH:
Bench Press 3-3-3
95-100-110x6
Back Squat 3-3-3
130-135-145x11
DAILY WOD:
Valentine's Day Massacre (with Mom!)
50 WB
75 KBS
100 pushups
150 Situps
200 squats
800 m run
When not working hold 25# plate overhead
Time - 25:52
Bench Press 3-3-3
95-100-110x6
Back Squat 3-3-3
130-135-145x11
DAILY WOD:
Valentine's Day Massacre (with Mom!)
50 WB
75 KBS
100 pushups
150 Situps
200 squats
800 m run
When not working hold 25# plate overhead
Time - 25:52
W.O.D. 2.12.10
AK CrossFit
2 rounds:
21R/21L walking lunges
21 PU
21 squats
21 ring dips
21 HSPU
Time - 15:24
2 rounds:
21R/21L walking lunges
21 PU
21 squats
21 ring dips
21 HSPU
Time - 15:24
W.O.D. 2.11.10
SECTIONAL WOD (@ AK CrossFit)
From Mid-West Sectionals:
Air Force WOD
~ start each minute with 4 burpees and complete:
20 Thrusters (65#)
20 SDHP
20 PJ
20 OHS
20 Front Squat
Time - 8:59
Shoulder Press 3-3-3
80-85-90x4
From Mid-West Sectionals:
Air Force WOD
~ start each minute with 4 burpees and complete:
20 Thrusters (65#)
20 SDHP
20 PJ
20 OHS
20 Front Squat
Time - 8:59
Shoulder Press 3-3-3
80-85-90x4
W.O.D. 2.10.10
AK CROSSFIT - mainsite WOD
50 WB
25 L-sit pullups
40 WB
20 L-sit PU
30 WB
15 L-Sit PU
20 WB
10 L-sit PU
Time - 17:54
50 WB
25 L-sit pullups
40 WB
20 L-sit PU
30 WB
15 L-Sit PU
20 WB
10 L-sit PU
Time - 17:54
W.O.D. 2.8.10
DAILY WOD:
ANGIE
Time - 19:20
SECTIONAL STRENGTH:
Deadlift 3-3-3
170-185-195x8
80% 1RM Clean and Jerk
2 on the minute for 10 minutes
Used 108#
ANGIE
Time - 19:20
SECTIONAL STRENGTH:
Deadlift 3-3-3
170-185-195x8
80% 1RM Clean and Jerk
2 on the minute for 10 minutes
Used 108#
W.O.D. 2.7.10
SECTIONAL WOD:
Back Squat 5-5-5
120-130-135x21 (stopped b/c back hurt)
Bench Press 5-5-5
90-95-100x11
On the minute for 10 minutes:
5 pullups
10 pushups (missed last pushup by 1 second)
7 rounds (for time)
7 power snatch (73#)
7 heaving snatch balance
7 overhead squat
Time - 19:40
Back Squat 5-5-5
120-130-135x21 (stopped b/c back hurt)
Bench Press 5-5-5
90-95-100x11
On the minute for 10 minutes:
5 pullups
10 pushups (missed last pushup by 1 second)
7 rounds (for time)
7 power snatch (73#)
7 heaving snatch balance
7 overhead squat
Time - 19:40
W.O.D. 2.5.10
DAILY WOD:
3 shoulder press - 3 push press - 3 push jerk (consecutive)
Nikki - 95#
3 push press - 3 push jerk (consecutive)
Nikki - 115#
3 push jerk
Nikki - 130#
3 rounds (not for time)
20 GHD situps
10 KTE
5 toes to bar
3 shoulder press - 3 push press - 3 push jerk (consecutive)
Nikki - 95#
3 push press - 3 push jerk (consecutive)
Nikki - 115#
3 push jerk
Nikki - 130#
3 rounds (not for time)
20 GHD situps
10 KTE
5 toes to bar
W.O.D. 2.4.10
SECTIONAL WOD:
Shoulder Press 5-5-5
75-80-85x8
3 rounds of:
10 front squats (95#)
90 seconds double unders
Rest 2 minutes then (for time)
21-15-9
Deadhang Pullups
55# KBS
Burpees
Time- 14:34
Shoulder Press 5-5-5
75-80-85x8
3 rounds of:
10 front squats (95#)
90 seconds double unders
Rest 2 minutes then (for time)
21-15-9
Deadhang Pullups
55# KBS
Burpees
Time- 14:34
W.O.D. 2.1.10
DAILY WOD:
Alotta Girls
10 C&J(95#)
50 DU
50 situps
21 thrusters (65#)
21 pullups
30 wall balls (14#, 9')
30 box jumps
Time - 9:56
SECTIONAL STRENGTH:
Start Wendler Cycle 1 Month 2!
Deadlift 5-5-5
160-170-185x11
On the minute for 10 minutes:
5 pullups
10 pushups
3 rounds (not for time)
5 thrusters (95#)
5 muscle ups
Alotta Girls
10 C&J(95#)
50 DU
50 situps
21 thrusters (65#)
21 pullups
30 wall balls (14#, 9')
30 box jumps
Time - 9:56
SECTIONAL STRENGTH:
Start Wendler Cycle 1 Month 2!
Deadlift 5-5-5
160-170-185x11
On the minute for 10 minutes:
5 pullups
10 pushups
3 rounds (not for time)
5 thrusters (95#)
5 muscle ups
W.O.D. 1.31.10
Valley Forge Park WOD:
~0.5 mile run to stairs
3 stair sprints
~0.5 mile run back
3 rds:
20 picnic bench jumps
20 pushups
50 walking lunges (25R/25L)
Run/Jog/Walk up Mount Misery and back
~0.5 mile run to stairs
3 stair sprints
~0.5 mile run back
3 rds:
20 picnic bench jumps
20 pushups
50 walking lunges (25R/25L)
Run/Jog/Walk up Mount Misery and back
W.O.D. 1.25.10
SECTIONAL STRENGTH:
Back Squat 5-5-5
60-75-90
Bench Press 5-5-5
45-60-70
Dumbell snatch 45#
3R/3L on the minute for 10 minutes
3 rds for time:
50 DU
50 back extensions
Time: 7:29
Back Squat 5-5-5
60-75-90
Bench Press 5-5-5
45-60-70
Dumbell snatch 45#
3R/3L on the minute for 10 minutes
3 rds for time:
50 DU
50 back extensions
Time: 7:29
W.O.D. 1.24.10
SECTIONAL STRENGTH:
Deadlift 5-5-5
85-105-125
Shoulder Press 5-5-5
45-50-55
5K row - Time: 25:07
DAILY WOD:
Push Press 5@95#, 5@105#
AMRAP in 20 minutes:
3 ring dips
6 pushups
9 push press (95#)
Nikki: 5 rounds + 3 ring dips, 6 pushups, 6 push press
Deadlift 5-5-5
85-105-125
Shoulder Press 5-5-5
45-50-55
5K row - Time: 25:07
DAILY WOD:
Push Press 5@95#, 5@105#
AMRAP in 20 minutes:
3 ring dips
6 pushups
9 push press (95#)
Nikki: 5 rounds + 3 ring dips, 6 pushups, 6 push press
W.O.D. 1.23.10
215 THROWDOWN!!
WOD 1:
250m row
40 KBS (35#)
500m row
30 KBS
750m row
20 KBS
250m row
10 KBS
Time: 16:43
WOD 2:
5 Rounds of:
5 thrusters
7 burpees
Then: 30 PU
Time: 5:20
Overall 4th place female!
WOD 1:
250m row
40 KBS (35#)
500m row
30 KBS
750m row
20 KBS
250m row
10 KBS
Time: 16:43
WOD 2:
5 Rounds of:
5 thrusters
7 burpees
Then: 30 PU
Time: 5:20
Overall 4th place female!
W.O.D. 1.12.10
OPEN GYM: Mainsite WOD
3 rds of:
10 C&J (95#)
30 situps
Time: 8:14
SECTIONAL STRENGTH:
Bench Press 5-3-1
85-100-110x6
Push Press 70% 1RM
5 on the minute for 10 minutes
Used 80#
I skipped 21-15-9 SDHP, row for calories, static hold for seconds
3 rds of:
10 C&J (95#)
30 situps
Time: 8:14
SECTIONAL STRENGTH:
Bench Press 5-3-1
85-100-110x6
Push Press 70% 1RM
5 on the minute for 10 minutes
Used 80#
I skipped 21-15-9 SDHP, row for calories, static hold for seconds
W.O.D. 1.20.10
SECTIONAL STRENGTH:
Back Squat 5-3-1
115-130-145x12 (stopped b/c back hurt)
60% 1RM - 1 snatch, 3 heaving snatch bal
3 on the minute for 7 minutes
Used 63#
3 rounds:
10 ring dips
30 DU
30 Situps
Then butterfly pullup work
Back Squat 5-3-1
115-130-145x12 (stopped b/c back hurt)
60% 1RM - 1 snatch, 3 heaving snatch bal
3 on the minute for 7 minutes
Used 63#
3 rounds:
10 ring dips
30 DU
30 Situps
Then butterfly pullup work
W.O.D. 1.18.10
SECTIONAL STRENGTH:
Shoulder Press 5-3-1
70-80-90x5
Pressing snatch bal 50% 1RM
7 on the minute for 7 minutes
Used 45#
5 rds (not for time)
Tire pull 2 lengths of gym
5 HSPU
Shoulder Press 5-3-1
70-80-90x5
Pressing snatch bal 50% 1RM
7 on the minute for 7 minutes
Used 45#
5 rds (not for time)
Tire pull 2 lengths of gym
5 HSPU
W.O.D. 1.17.10
SECTIONAL STRENGTH:
Deadlift 5-3-1
155-175-195x5
90% 1RM push press
3 on the minute for 6 minutes
used 95#
4 rds of:
8 DB snatch (35#)
6 DB cleans
OTHER:
New 1RM overhead squat - 125# (PR)
Deadlift 5-3-1
155-175-195x5
90% 1RM push press
3 on the minute for 6 minutes
used 95#
4 rds of:
8 DB snatch (35#)
6 DB cleans
OTHER:
New 1RM overhead squat - 125# (PR)
W.O.D. 1.16.10
SECTIONAL WOD:
Bench Press 3-3-3
90-100-105x10
70% 1RM Overhead squat 3 on min for 8 min
used 70#
3 rds (not for time)
10 HSPU
10 ring dips
OTHER: deadlift with Swine
work up to 1RM - 215#
Max PU - 31
DAILY WOD:
400m run alternate with bear crawl, squats, walking lunge, mtn climbers
15:14
Bench Press 3-3-3
90-100-105x10
70% 1RM Overhead squat 3 on min for 8 min
used 70#
3 rds (not for time)
10 HSPU
10 ring dips
OTHER: deadlift with Swine
work up to 1RM - 215#
Max PU - 31
DAILY WOD:
400m run alternate with bear crawl, squats, walking lunge, mtn climbers
15:14
W.O.D. 1.14.10
SECTIONAL WOD:
Back Squat 3-3-3
120-135-140x12
Power Snatch 60% 1RM
4 on the minute for 6 minutes with 6 burpees
63# (ugly!)
3 min of 120# back squats
Reps: 30
Max handstand hold - 1:15
Max handstand walk - 100 ft
Back Squat 3-3-3
120-135-140x12
Power Snatch 60% 1RM
4 on the minute for 6 minutes with 6 burpees
63# (ugly!)
3 min of 120# back squats
Reps: 30
Max handstand hold - 1:15
Max handstand walk - 100 ft
W.O.D. 1.11.09
DAILY WOD:
Hang squat clean
3-3-3-3-3
53/63/83/103/123
SECTIONAL WOD:
Shoulder Press 3-3-3
75-80-85x7
85% 1RM clean
2 on the minute for 10 min
2 @ 113#
8 @ 108#
2 rds not for time
3 HSPU
6 burpees
9 DB thrusters (30#)
Hang squat clean
3-3-3-3-3
53/63/83/103/123
SECTIONAL WOD:
Shoulder Press 3-3-3
75-80-85x7
85% 1RM clean
2 on the minute for 10 min
2 @ 113#
8 @ 108#
2 rds not for time
3 HSPU
6 burpees
9 DB thrusters (30#)
W.O.D. 1.10.10
DAILY WOD:
4 Rounds for time:
50 Double Unders
400M Run
Nikki 15:11
SECTIONAL STRENGTH:
Deadlift 3-3-3
165-175-185x10
70% 1RM Split jerk
3 on the minute for 10 minutes
Used 95#
3 rds (not for time)
40 GHD situps
20 pullups (consecutive)
4 Rounds for time:
50 Double Unders
400M Run
Nikki 15:11
SECTIONAL STRENGTH:
Deadlift 3-3-3
165-175-185x10
70% 1RM Split jerk
3 on the minute for 10 minutes
Used 95#
3 rds (not for time)
40 GHD situps
20 pullups (consecutive)
W.O.D. 1.9.10
SECTIONAL STRENGTH:
Bench Press 5-5-5
85-90-100x12
60% 1RM dead hang (squat) clean
3/min for 7 min
used 80#
3 rounds not for time
10 box jumps (30.5")
500 m row (2:13, 2:13, 2:13)
Bench Press 5-5-5
85-90-100x12
60% 1RM dead hang (squat) clean
3/min for 7 min
used 80#
3 rounds not for time
10 box jumps (30.5")
500 m row (2:13, 2:13, 2:13)
W.O.D. 1.8.10
DAILY WOD:
Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor - including between exercises!
Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk
65# Nikki 109
Cindy AMRAP in 10
Nikki 10 rounds
Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor - including between exercises!
Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk
65# Nikki 109
Cindy AMRAP in 10
Nikki 10 rounds
W.O.D. 1.7.10
SECTIONAL STRENGTH:
Back squat 5-5-5
115/125/135x9
Snatch push press 80% 1RM
3 on the minute for 5 minutes
Used 80#
3 rds not for time
5 MU
15 ring rows
35 DU (consecutive)
Back squat 5-5-5
115/125/135x9
Snatch push press 80% 1RM
3 on the minute for 5 minutes
Used 80#
3 rds not for time
5 MU
15 ring rows
35 DU (consecutive)
W.O.D. 1.6.10
DAILY WOD:
Hang squat snatch
5-5-5
45/50/55
Then 3 rds:
20 hang squat snatch (45#, from the knee)
20 wall balls (14#, 9ft)
Hang squat snatch
5-5-5
45/50/55
Then 3 rds:
20 hang squat snatch (45#, from the knee)
20 wall balls (14#, 9ft)
W.O.D. 1.4.10
DAILY WOD:
Grace (95#) - 4:59
(severe chest congestion)
SECTIONAL STRENGTH:
Shoulder press 5-5-5
70-75-80x8
80% 1RM squat cleans 2/min for 7 min
Used 105#
3 rounds not for time:
30 sec L-sit
15 KTE
15 toes to bar
Grace (95#) - 4:59
(severe chest congestion)
SECTIONAL STRENGTH:
Shoulder press 5-5-5
70-75-80x8
80% 1RM squat cleans 2/min for 7 min
Used 105#
3 rounds not for time:
30 sec L-sit
15 KTE
15 toes to bar
W.O.D. 1.3.10
SECTIONAL STRENGTH:
5-5-5 Deadlift
155-165-175x13
Snatch Bal 80% 1RM
3 on the minute for 7 minutes
Used 73#
3 rds not for time
25 back extensions
25 KBS (45#)
DAILY WOD:
5-5-5-5-5 Bench Press
65/85/105/110/110
5-5-5 Deadlift
155-165-175x13
Snatch Bal 80% 1RM
3 on the minute for 7 minutes
Used 73#
3 rds not for time
25 back extensions
25 KBS (45#)
DAILY WOD:
5-5-5-5-5 Bench Press
65/85/105/110/110
W.O.D. 1.2.10
As Many Rounds as possible in 15 Minutes:
3 Hang Power Snatch (65#/95#)
2 Rounds of:
2 Muscle ups
4 Handstand Push-ups
8 Single Leg Squats (4R/4L
Nikki: 5
3 Hang Power Snatch (65#/95#)
2 Rounds of:
2 Muscle ups
4 Handstand Push-ups
8 Single Leg Squats (4R/4L
Nikki: 5
W.O.D. 12.27.09
For time:
20 Swings, 20 Squats, 10 Pull-ups
18 Swings, 18 Squats, 9 Pull-ups
16 Swings, 16 Squats, 8 Pull-ups
14 Swings, 14 Squats, 7 Pull-ups
12 Swings, 12 Squats, 6 Pull-ups
10 Swings, 10 Squats, 5 Pull-ups
8 Swings, 8 Squats, 4 Pull-ups
6 Swings, 6 Squats, 3 Pull-ups
4 Swings, 4 Squats, 2 Pull-ups
2 Swings, 2 Squats, 1 Pull-up
Nikki 10:18
20 Swings, 20 Squats, 10 Pull-ups
18 Swings, 18 Squats, 9 Pull-ups
16 Swings, 16 Squats, 8 Pull-ups
14 Swings, 14 Squats, 7 Pull-ups
12 Swings, 12 Squats, 6 Pull-ups
10 Swings, 10 Squats, 5 Pull-ups
8 Swings, 8 Squats, 4 Pull-ups
6 Swings, 6 Squats, 3 Pull-ups
4 Swings, 4 Squats, 2 Pull-ups
2 Swings, 2 Squats, 1 Pull-up
Nikki 10:18
W.O.D. 12.23.09
Conditioning:
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
5 MU
Strength:
Shoulder Press
5-5-5-5-5
Nikki - 12:40 + MU #75
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
5 MU
Strength:
Shoulder Press
5-5-5-5-5
Nikki - 12:40 + MU #75
W.O.D. 12.22.09
3 Rounds for time of:
40 Wall Balls (14#/20#) (9ft/10ft target)
20 Box Jumps (21"/25")
10 Ring Dips
Nikki - 11:29
40 Wall Balls (14#/20#) (9ft/10ft target)
20 Box Jumps (21"/25")
10 Ring Dips
Nikki - 11:29
W.O.D. 12.21.09
Level 2:
I Can beat You With One Arm Tied Behnd My Back
Workout 1:
In 15 minutes, find your 1RM for 1 Arm Snatch, 1 Arm Deadlift, 1 Arm Push Jerk
(Highest total on weaker arm is your total)
Nikki: 55/115/55
Workout 2:
At 50% Weight of the Above
10-18-8
1 Arm Snatch/1 Arm Deadlift/1 Arm Push Jerk
Plus 20 GHD, 15 Slosh-pipe Front Squats, 10 Sandbag Clean & Jerks
Nikki: 10:24
I Can beat You With One Arm Tied Behnd My Back
Workout 1:
In 15 minutes, find your 1RM for 1 Arm Snatch, 1 Arm Deadlift, 1 Arm Push Jerk
(Highest total on weaker arm is your total)
Nikki: 55/115/55
Workout 2:
At 50% Weight of the Above
10-18-8
1 Arm Snatch/1 Arm Deadlift/1 Arm Push Jerk
Plus 20 GHD, 15 Slosh-pipe Front Squats, 10 Sandbag Clean & Jerks
Nikki: 10:24
W.O.D. 12.18.09
"Cindy"
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki C2B 13
W.O.D. 12.17.09
Festivus!
Deadlift 200# (PR)
Max Pullups 31 (PR)
Banch Press 125x1 (PR)
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki C2B 13
W.O.D. 12.17.09
Festivus!
Deadlift 200# (PR)
Max Pullups 31 (PR)
Banch Press 125x1 (PR)
W.O.D. 12.15.09
Nicole
As many rounds as possible in 20 Minutes of:
400M Run
Max rep Pull-ups
Note: The total number of pullups completed in all the rounds is your score for the WOD.
Nikki: 100
(5 rounds, 30 PU max)
As many rounds as possible in 20 Minutes of:
400M Run
Max rep Pull-ups
Note: The total number of pullups completed in all the rounds is your score for the WOD.
Nikki: 100
(5 rounds, 30 PU max)
W.O.D. 12.14.09
Deadlift
5-5-3-3-2-2-1
then:
Use about 70% of your 1RM in your Deadlift or (185#/275#) for the following.
3 Rounds for time of:
10 Deadlifts
50 Double Unders *
Nikki: 185x2, 6:45
5-5-3-3-2-2-1
then:
Use about 70% of your 1RM in your Deadlift or (185#/275#) for the following.
3 Rounds for time of:
10 Deadlifts
50 Double Unders *
Nikki: 185x2, 6:45
W.O.D. 12.11.09
For time complete:
10-1
Hang Power Clean (95#/65#)
1-10
Sumo Deadlift High Pull (95#/65#)
Nikki 65# 7:26
10-1
Hang Power Clean (95#/65#)
1-10
Sumo Deadlift High Pull (95#/65#)
Nikki 65# 7:26
W.O.D. 12.09.09
"300"
25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups
Nikki 20:16
25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups
Nikki 20:16
W.O.D. 12.07.09
"Hannah"
21-15-9
Barbell Thrusters 75#/115#
Wall Balls 14#/20# (to a 9ft/10ft target)*
Nikki 8:01
W.O.D. 12.4.09
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Score is number of Double unders and number of Sit ups.
Single Unders will be the substitute if Double Unders cannot be performed.
Nikki: 237,133,370
Strength:
Weighted Pull-up
1-1-1-1-1-1-1
Nikki:50
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Score is number of Double unders and number of Sit ups.
Single Unders will be the substitute if Double Unders cannot be performed.
Nikki: 237,133,370
Strength:
Weighted Pull-up
1-1-1-1-1-1-1
Nikki:50
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