CrossFit 28:20: 2010

Saturday 101009-WG

5 rounds for time:
5 Squat Clean Thrusters @ 135 lbs
10 Chest-to-Bar Pull-ups
--------------------------------------------
7:00 (Failed lots of C2B Pull-ups)

SWOD
Max Load:
Squat Snatch + 2 Overhead Squats

DWOD
5 rounds for time:
10 Wall Ball Shots
10 Shoot-Throughs
10 Knees-to-Elbows
-----------------------------------------
SWOD
175…Failed 185 several times, shoulders tight from "Nate"

DWOD
11:07

Thursday 101007-GGW

"Nate"
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings @ 70 lbs
------------------------------------------
"Nate"
14 rounds (PR by 1 round + 9 reps)

55 Unbroken Double-Unders (PR by 2)

Wednesday 101006-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 101005-WGG

SWOD
Press
2-2-2-2-2

DWOD
"Jack"
As many rounds as possible in 20 minutes:
10 Push Press @ 115 lbs
10 KB Swings @ 53 lbs
10 Box Jumps @ 24"
----------------------------------------
Press
135-145-155-160(F)-155(1x)

DWOD
9 rounds + 10 push press

Monday 101004-WGG

SWOD
Front Squat
3-3-3-3-3

DWOD
15-12-9 for time:
Overhead Squats @ 135
Burpees
Pull-ups
---------------------------------------
Front Squat
225-245-265(old PR)-275(PR)-285(2x…PR)

DWOD
5:53 (all OHS and pull-ups unbroken, burpees were slow)

Saturday 101002-WG

95 DAY PALEO CHALLENGE PRE-TEST
Max Effort Pull-ups

5 rounds for time:
5 Deadlifts @ 275
10 Burpees
-------------------------------------------------
Pull-ups
52

DL/Burpee
3:18 (PR by 0:21)

Wednesday 100929-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100928-G

SWOD
Power Clean
3-3-3-3-3

DWOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
----------------------------------------------
Power Clean
185-205 (Called it quits early. Legs are wrecked after back squats and heavy thrusters.)

DWOD
19 rounds + 15 pull-ups = 205 total pull-ups (PR by 15 reps)

Monday 100927-WG

SWOD
Back Squat
5-5-5-5-5
Press
8x3 @ 65% 1RM (Rest 30 seconds)

DWOD
9-6-3 for time:
Thrusters @ 165 lbs
Muscle-ups
----------------------------------------------
Back Squat
295-305-315-325(old PR)-335(new PR)
Press
Scaled up to 115 lbs (70%)

DWOD
9:29

Sunday 100926-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100925-G

CrossFit Love's "Pull-up Challenge":
Max Consecutive Kipping Pull-ups

Friday 100924-WG

5 rounds for time:
5 Deadlifts @ 315 lbs
30 Pushups
--------------------------------------------
WOD
9:13 (DLs unbroken, pushups sucked)

"Annie"
7:14 (PR by 1:19)

Thursday 100923-WG

SWOD
Squat Clean & Jerk
3-3-3-3-3 (within 45 seconds)

DWOD
"Josh"
For time:
21 Overhead Squats @ 95 lbs
42 Pull-ups
15 Overhead Squats @ 95 lbs
30 Pull-ups
9 Overhead Squats @ 95 lbs
18 Pull-ups
----------------------------------------------
SWOD
135-185-205(2x)

"Josh"
5:38 (PR by 2:11)

Wednesday 100922-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100921-GGG

SWOD
Power Snatch
2-2-2-2-2

DWOD
For time:
100 ft. Walking Lunges
21 Pull-ups
21 Sit-ups
100 ft. Walking Lunges
18 Pull-ups
18 Sit-ups
100 ft. Walking Lunges
15 Pull-ups
15 Sit-ups
100 ft. Walking Lunges
12 Pull-ups
12 Sit-ups
100 ft. Walking Lunges
9 Pull-ups
9 Sit-ups
100 ft. Walking Lunges
6 Pull-ups
6 Sit-ups
----------------------------------------------
Power Snatch
135-145-155-160(F)-160

DWOD
6:42

Monday 100920-WGG

SWOD
Overhead Squat
3-3-3-3-3
Press
3-3-3-3-3

DWOD
"Freddy's Revenge"
5 rounds for time:
5 Shoulder-to-Overhead @ 185 lbs
10 Burpees
----------------------------------------
Overhead Squat
195-205-215(2x)-215-225(1x)
Press
135-140-145-150(2x)-150(1x)

"Freddy's Revenge"
18:02 (Not a good idea after OHS and Press…)

Sunday 100919-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100918-Chipper

For time:
30 Knees-to-Elbows
30 Kettlebell Swings @ 53 lbs
10 Burpees
30 Push Press @ 75 lbs
30 Double-unders
20 Pull-ups
Run 400 meters
-------------------------------------------
Chipper
6:28

Friday 100917-W

Back Squat
1-1-1-1-1-1-1
--------------------------------------
Back Squat
275-315-335-355-365-375(F)-375(F)

Thursday 100916-MWG

"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell Swings @ 53 lbs
12 Pull-ups
----------------------------------------
"Helen"
8:21 (PR by :42)

Wednesday 100915-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100914-GWG

SWOD
Max Effort Box Jump

DWOD
As many rounds as possible in 20 minutes:
5 Shoot-throughs
10 Kettlebell Swings @ 70 lbs
15 Box Jumps @ 20"
----------------------------------------
Box Jump
45" (Got feet up on 47" three times but couldn't lock it all the way out)

DWOD
11 rounds

Monday 100913-WG

SWOD
Squat Clean
1-1-1-1-1

DWOD
1 Clean & Jerk @ 155 lbs
1 round of "Cindy"
2 Clean & Jerks @ 155 lbs
1 round of "Cindy"
3 Clean & Jerks @ 155 lbs
1 round of "Cindy"
4 Clean & Jerks @ 155 lbs
1 round of "Cindy"
5 Clean & Jerks @ 155 lbs
1 round of "Cindy"
6 Clean & Jerks @ 155 lbs
1 round of "Cindy"
7 Clean & Jerks @ 155 lbs
1 round of "Cindy"
8 Clean & Jerks @ 155 lbs
1 round of "Cindy"
9 Clean & Jerks @ 155 lbs
1 round of "Cindy"
10 Clean & Jerks @ 155 lbs
1 round of "Cindy"
------------------------------------------
Squat Clean
235-245(PR)-255(PR)-265(PR)-275(F)

DWOD
Got 7 rounds in and stopped. Just felt "bad". Can't explain it. Probably should stick to shorter WODs on max effort strength days.

Sunday 100912-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100911-W

SWOD
Snatch Balance
1-1-1-1-1-1-1

DWOD
CrossFit Love's "33 Burpee Challenge"
----------------------------------------
Snatch Balance
115-135-155-175-195(F)-195(F)-195

33 Burpee Challenge
First attempt: 1:02 (only 32 reps)
Second attempt: 1:07

Friday 100910-MG

"Nicole"
As many rounds as possible in 20 minutes:
Run 400 meters
Max Rep Pull-ups
----------------------------------------
"Nicole"
6 rounds: 30/30/25/20/21/21=147 pull-ups (PR by 11 reps)

Thursday 100909-WWW

"Linda"
10-9-8-7-6-5-4-3-2-1 for time:
Deadlift @ 1 1/2x body weight
Bench Press @ 1x body weight
Clean @ 3/4x body weight
-----------------------------------------
"Linda"
19:51 @ 275/180/135(power clean)

Wednesday 100908-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100907-WG

SWOD
Deadlift
1-1-1-1-1-1-1

DWOD
For time:
50 Burpees
--------------------------------------
SWOD
275-315-365-415-435-455-465(PR)

DWOD
2:01

Monday 100906-GW

SWOD
Back Squat 8x3 @ 65% 1RM (Rest 45 seconds)

DWOD
"Amanda"
9-7-5 for time:
Muscle-ups
Squat Snatch @ 135 lbs
--------------------------------------
"Amanda"
11:53

SWOD
RXd @ 255 lbs

Sunday 100905-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100904-MWGM

For time:
Row 500 meters
then...
3 rounds:
7 Thrusters @ 135 lbs
21 Burpees
then...
Row 500 meters
--------------------------------------
12:59 (pretty messed up from yesterday…)

Friday 100903-MWG

"Hell-In"
For time:
Run 1200 meters
63 Kettlebell Swings @ 53 lbs
36 Pull-ups
Run 800 meters
42 Kettlebell Swings @ 53 lbs
24 Pull-ups
Run 400 meters
21 Kettlebell Swings @ 53 lbs
12 Pull-ups
--------------------------------------
22:20

Thursday 100902-WM

SWOD
Front Squat
5x2
Press
5x2

DWOD
As many rounds as possible in 8 minutes:
5 Power Cleans
5 Ring Dips
--------------------------------------
Front Squat
185-225-245-265-275
Decided to go for a 1RM, PRd by 10 lbs and got 295.

Press
135-145-155-160-165(1x)

DWOD
9 rounds @ 185 lbs

Tuesday 100901-Rest

Foam Roll.
Stretch.
Rest.

Tuesday 100831-WW

SWOD
Back Squat
3, 3, 3, 3, 3

Push Press
8x3 @ 65% 1RM (Rest 30 seconds)

Ring Dips
3 x Max Reps

DWOD
21-18-15-12-9-6-3 for time:
Sumo Deadlift High-Pull @ 75 lbs
Push Jerk @ 75 lbs
--------------------------------------
Back Squat
275-295-315-335-345(2x)

Push Press
As RXd @ 135

Max Ring Dips (all strict)
20-15-11

DWOD
7:08

Monday 100830-MWG

SWOD
Clean & Jerk
1, 1, 1, 1, 1

DWOD
3 rounds for time:
Run 400 meters
7 Squat Snatch @ 135 lbs
21 Pull-ups
--------------------------------------
Clean & Jerk
245 (PR by 20 lbs)

DWOD
14:10 (Need to work on consistency with the snatch)

Sunday 100829-Rest

Foam roll.
Stretch.
Repeat.

Saturday 100828-W

“Bear Complex”
Without letting go of the bar, or resting it on the ground complete 7 sets of the
sequence for 1 round. Do 5 rounds increasing the load per round:
Power Clean
Front Squat  
Push Press  
Back Squat  
Push Press
------------------------------------
Only did 3 rounds. Finished at 135 lbs. Long week of training...

Friday 100827-GGG

SWOD
Squat Snatch
1, 1, 1, 1, 1

DWOD
As many rounds as possible in 15 minutes:
5 Handstand Pushups
7 Pull-ups
9 Sit-ups
---------------------------------------
Squat Snatch
185 (PR by 25 lbs)

DWOD
14 rounds + 5 HSPUs + 7 PUs + 5 SUs

Thursday 100826-WM

SWOD
Back Squat
5x1
Press
5x5

DWOD
For time:
20 Power Cleans @ 165 lbs
Run 400 meters
15 Power Cleans @ 165 lbs
Run 400 meters
10 Power Cleans @ 165 lbs
Run 400 meters
5 Power Cleans @ 165 lbs
Run 400 meters
-----------------------------------------
No Back Squat… Too sore.
Press
115-135-145(4x)-145-150(4x)

DWOD
13:41

Wednesday 100825-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100824-WG

SWOD
Press 8x3 @ 65% 1RM (Rest 45 secs)

DWOD
7 rounds for time:
7 Deadlifts @ 315 lbs
7 Burpees
----------------------------------------
Press
RXd @ 125 lbs

DL/Burpee WOD
9:19

Monday 100823-GGG

SWOD
Front Squat
3, 3, 3, 3, 3, 3
Max Height Box Jumps
10x1

DWOD
"Cindy"
5 Pull-ups
10 Pushups
15 Squats
---------------------------------------
Front Squat
245 (didn't push it)

Box Jump
44"

"Cindy"
24 1/3 rounds (PR is 27 1/3, but was air conditioned…)

CrossFit Football

CFFB time!

We will be following CrossFit Football for the next couple of months or more, however, there will be a slight tweet to the WODs. The Strength WODs we will follow almost exactly. Some of the Daily WODs will be given more a classic CrossFit feel, while still keeping some of the heavy, short metcons. We start Monday, 8/23.

Friday 100618-WG

5 rounds for time and for reps:
Max Rep Back Squat, 225 lbs
7 Burpee Box Jumps, 20"

Wednesday 100616-MWG

3 rounds for time:
Row 1K
21 Kettlebell Swings, 2 pood
50 Box Jumps, 20"

Tuesday 100615-GGGG

As many rounds as possible in 20 minutes:
20 Pull-ups
20 Pushups
20 Sit-ups
20 Squats

Monday 100614-WG

"Fran"
21-15-9 for time:
Thrusters, 95 lbs
Pull-ups

Saturday 100612-MMG

For time:
Run 150 meters
50 Double-unders
10 Burpees
Run 150 meters
40 Double-unders
10 Burpees
Run 150 meters
30 Double-unders
10 Burpees
Run 150 meters
20 Double-unders
10 Burpees
Run 150 meters
10 Double-unders
10 Burpees

Friday 100611-MWG

3 rounds for time:
Row 500 meters
10 Squat Clean to Overhead, 135 lbs
10 Pull-ups, no butterfly

Wednesday 100609-Chipper

For time:
10 Muscle-ups
15 Handstand Pushups (30" width)
20 Squat Cleans, 155 lbs
Run 550 meters

Tuesday 100608-MG; MG

2 rounds for time:
Row 500 meters
25 Burpees

"Annie"
50-40-30-20-10 for time:
Double-unders
Sit-ups

Monday 100607-W; MGG

Clean & Jerk
Find 1 RM

6 rounds for time:
30 Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks, 155 lbs

Saturday 100605-MGW

For time:
Row 500 meters
50 Box Jumps, 24"
50 Ball Slams, 20 lbs
Row 400 meters
40 Box Jumps, 24"
40 Ball Slams, 20 lbs
Row 300 meters
30 Box Jumps, 24"
30 Ball Slams, 20 lbs
Row 200 meters
20 Box Jumps, 24"
20 Ball Slams, 20 lbs
Row 100 meters
10 Box Jumps, 24"
10 Ball Slams, 20 lbs

Friday 100604-Chipper

South Central Sectional Chipper
For time:
Run 250 meters
25 Power Snatches, 75 lbs
25 Kettlebell Swings, 1.5 pood
25 Overhead Squats, 75 lbs
25 Box Jumps, 20”
25 Sumo Deadlift High Pulls, 75 lbs
25 Wall Ball Shots, 11 feet, 20 lbs
25 Thrusters, 75 lbs
Run 250 meters

Thursday 100603-Chipper

South Central Regional Chipper
For time:
10 Muscle-ups
15 Handstand Pushups
20 Squat Cleans, 155 lbs
Run 650 meters

Tuesday 100601-WGG

15-12-9 for time:
Overhead Squats, 135 lbs
Burpees
Pull-ups

Monday 100531-WGM

7 rounds for time:
3 Deadlifts, 315 lbs
6 Handstand Pushups
9 Box Jumps, 24"

Tuesday 100518-GG

For time:
30 Walking Lunges
50 Pushups
30 Walking Lunges
50 Squats
30 Walking Lunges
50 Burpees

Monday 100517-GM

21-18-15-12-9-6-3 for time:
Handstand Pushups
Double-unders

Saturday 100515-MG

For time:
Suicide
21 Knees-to-Elbows
Suicide
18 Knees-to-Elbows
Suicide
15 Knees-to-Elbows
Suicide
12 Knees-to-Elbows
Suicide
9 Knees-to-Elbows
Suicide
6 Knees-to-Elbows
Suicide
3 Knees-to-Elbows
Suicide

Friday 100514-GMG

10 rounds for time:
5 Handstand Pushups
10 Double-unders
15 Squats

Thursday 100513-GG

50-40-30-20-10 for time:
Burpees
Sit-ups

Friday 100507-WG

At the top of every minute for 15 minutes:
1 Clean & Jerk (185/135)
5 Burpees

Wednesday 100505-GW

As many rounds as possible in 20 minutes:
5 Pull-ups (MEN: chest-to-bar/LADIES: chin-to-bar)
10 Medicine Ball Cleans (20/16)

Tuesday 100504-WG

3 rounds for time:
15 Hang Power Cleans (135/95)
15 Burpees

Monday 100503-WWW

"CrossFit Total"
Back Squat, 1 rep
Should Press, 1 rep
Deadlift, 1 rep

May 2nd

Happy one year Alyssa! I love you!

Saturday 100501-Chipper

For time:
30 Handstand Pushups
40 Pull-ups
50 Kettlebell Swings (55/35)
60 Sit-ups
70 Burpees

Friday 100430-W

Thruster
1-1-1-1-1

Wednesday 100428-MGM

3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters

Tuesday 100427-WW

As many rounds as possible in 20 minutes:
3 Power Snatches (135/95)
9 Kettlebell Swings (70/55)

Monday 100426-WG

5 rounds for load and for time:
3 Back Squat
20 Ring Dips

Post load and time to comments.

Saturday 100424-GG

10 rounds for time:
12 Pull-ups
12 Burpees

Friday 100423-WG

10-9-8-7-6-5-4-3-2-1 for time:
Overhead Squats (135/95)
Handstand Pushups

Wednesday 100421-MM

4 rounds for time:
Run 400 meters
50 Double-Unders

Tuesday 100420-WGW

21-18-15-12-9-6-3 for time:
Power Cleans (95/65)
Sit-ups
Good Mornings (45/30)

Monday 100419-W

Back Squat
2-2-2-2-2-2-2-2-2-2
Resting 60 seconds between sets.

Post load(s) to comments.

Saturday 100417-MW

For time:
Run 200 meters
1 Dumbbell Thrusters (45/30 each)
Run 200 meters
2 Dumbbell Thrusters (45/30 each)
Run 200 meters
3 Dumbbell Thrusters (45/30 each)
Run 200 meters
4 Dumbbell Thrusters (45/30 each)
Run 200 meters
5 Dumbbell Thrusters (45/30 each)
Run 200 meters
6 Dumbbell Thrusters (45/30 each)
Run 200 meters
7 Dumbbell Thrusters (45/30 each)
Run 200 meters
8 Dumbbell Thrusters (45/30 each)
Run 200 meters
9 Dumbbell Thrusters (45/30 each)
Run 200 meters
10 Dumbbell Thrusters (45/30 each)

Friday 100416-W; WG

Deadlift
1-1-1-1-1

Tabata Mash-up
Deadlifts (225/155)
Burpees

Thursday 100415-Rest

Rest Day

Wednesday 100414-MWG

"Danny"
As many rounds as possible in 20 minutes:
30 Box Jumps, 24"
20 Push Press (115/75)
30 Pull-ups

Tuesday 100413-M

For time:
Run 5K

Monday 100412-W G G

Back Squat
5-4-3-2-1

3 rounds:
Max Rep Handstand Pushups

3 rounds:
Max Handstand Hold
1:1 work-to-rest ratio (i.e. Hold for 2 minutes, rest for 2 minutes)

Saturday 100410-WGGG

"PT Tabata"
Tabata Kettlebell Swings (55/35)
Tabata Pushups
Tabata Sit-ups
Tabata Squats

Friday 100409-W; WG

Snatch
1-1-1-1-1 @ 85% 1RM

WOD
5 rounds for time:
5 Sumo Deadlift High Pulls (135/95)
10 Burpees

Thursday 100408-Rest

Rest Day

Wednesday 100307-Chipper

For time:
Row 1000 meters
25 Handstand Pushups
50 Wall Ball Shots (20/14)
75 Shoulder-to-Overhead (30/20)
100 Sit-ups

Monday 100405-W; WGG

Happy Easter!

Find 1RM for...
Back Squat OR
Front Squat OR
Overhead Squat

WOD
"The Chief"
For 5 rounds, as many reps as possible in 3 minutes:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 minute

Friday 100402-W; WW

Clean & Jerk
1-1-1-1-1 @ 85% 1RM

WOD
5 rounds for time:
5 Ground to Overhead (155/105)
10 Kettlebell Swings (70/55)

Thursday 100401-Rest

For time:
Run 25K
Row 25K

April Fools...

Rest Day

Blogger = Retarded

Make sure you are posting your times on Beyond the Whiteboard. I just found out old comments don't last. I don't know how long they last, but comments in January 2010 are gone. So if you want to keep track of your times and PRs and junk, use Beyond the Whiteboard, too.

Wednesday 100331-M

8 round for time:
Run 400 meters
Rest 90 seconds

Post total time minus the last rest period.

Tuesday 100330-WWW

“DT”
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Monday 100329-W; MG

Back Squat
3-3-3-3

WOD
Tabata Row (calories)
Tabata Burpees

What's Next?

Here is the layout for the upcoming weeks for CrossFit 28:20...

Monday
Heavy Back Squat followed by a short WOD

Tuesday
Longer Couple or Triplet

Wednesday
Monostructural/Aerobic work or Chipper

Thursday
Rest

Friday
Work on an Olympic Lift followed by a short heavy WOD

Saturday
Longer Couplet or Triplet

Sunday
Rest

Get ready!

Sunday 100314-Chipper

For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20/14)
25 Thrusters (75/45)
Run 250m

Saturday 100313-MWG; WG

South Central Sectional
WOD 1
3 rounds for time:
Row 500 meters
10 Squat Clean-to-Overhead (135/83)
10 Pull-ups

WOD 2
For time:
50m Sled Drag running forward (90/50)
21 Burpees
50m Sled Drag running backward (90/50)
15 Burpees
50m Sled Drag running forward (90/50)
9 Burpees
50m Sled Drag running backward (90/50)

Friday 100312-Rest

Rest Day

Sectionals Tomorrow!

Thursday 100311-Rest

Reeeeessssssttttttt.....

Wednesday 100310-Rest

Rest up, ice, stretch, etc... Get ready for the Sectional this weekend!

Tuesday 100309-WW

Warm-up
3 rounds:
10 Kipping Pull-ups (no butterfly)

3 rounds:
10 Power Snatches (95/65)

3 rounds:
10 Wall Ball Shots (20/14)

WOD
5 rounds for time:
10 Dumbbell Walking Lunges (50/35)
15 Dumbbell Swings (50/35)

Monday 100308-?

Do something.

Sunday 100307-WG

Warm-up
Technique Row 1000 meters

WOD
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean to Overhead (135/83)
Burpees

Saturday 100306-Rest

Rest Day

Friday 100305-WG

Warm-up
10 Deadlifts (95/65)
10 Pushups
10 Pull-ups
10 GHD Sit-ups
10 Back Extensions
10 Squats
10 Double-Unders
5 Thrusters (95/65)
5 Burpees

WOD
"Fran"
21-15-9 for time:
Thrusters (95/65)
Pull-ups

Thursday 100304-MGM

Warm-up
3 rounds:
10 Wall Ball Shots
10 Handstand Pushups

WOD
3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters

Wednesday 100303-W; MG

WOD 1
Power Clean
1-1-1-1-1-1-1

WOD 2
50-40-30-20-10 for time:
Box Jumps (24/20")
Sit-ups

Tuesday 100302-Rest

Rest Day

Monday 100301-GGG; WGG

WOD 1
Warm-up
Steven
"Annie"
for time:
Double-Unders
Sit-ups

Brian
Laugh at Steven for not working out this weekend
...and work on double-unders

WOD
1/2 "Cindy"
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats

WOD 2
Warm-up
5 rounds:
3 Handstand Pushups
5 Burpees

WOD
10 rounds for time:
3 Deadlifts (315/225)
6 Ring Dips
9 Knees-to-Elbows

Sunday 100228-MG

"Annie"
50-40-30-20-10 for time:
Double-Unders
Sit-ups

Saturday 100227-WG

5 rounds for time:
15 Kettlebell Swings (2/1.5 pood)
15 Burpees

Friday 100226-Rest

Rest Day

Thursday 100225-WG

Warm-up
4 rounds:
5 Medicine Ball Cleans
10 Pull-ups

WOD
"Elizabeth"
21-15-9 for time:
Clean (135/95)
Ring Dips

Wednesday 100224-MM; W

WOD 1
Warm-up
30 Squats
3 Handstand Pushups
20 Squats
6 Handstand Pushups
10 Squats
9 Handstand Pushups

WOD
4 rounds for time:
Run 400 meters
50 Double-Unders

WOD 2
Warm-up
3 rounds:
12 Deadlift (65/45)
9 Hand Power Cleans (65/45)
6 Push Jerk (65/45)

WOD
Find 1RM for Clean & Jerk OR Overhead Squat

Tuesday 100223-WG

Warm-up
5 rounds:
10 Box Jumps
10 Pushups

WOD
5 rounds for time:
5 Thrusters (135/95)
10 Burpees

Monday 100222-Rest

Rest Day

Sunday 100221-W; W

With a 10 minute time limit, not including the warm-up:
1 RM Snatch

"Karen"
For time:
150 Wall Ball Shots (20/14)

Saturday 100220-MG

Warm-up
30 Squats
30 Double-Unders
20 Squats
20 Double-Unders
10 Squats
10 Double-Unders

WOD
For time:
Run 200 meters
21 Handstand Pushups
Run 200 meters
18 Handstand Pushups
Run 200 meters
15 Handstand Pushups
Run 200 meters
12 Handstand Pushups
Run 200 meters
9 Handstand Pushups
Run 200 meters
6 Handstand Pushups
Run 200 meters
3 Handstand Pushups

Friday 100219-WG; W

WOD 1
Warm-up
10 Handstand Pushups
2 Squat Snatch (65/45)
8 Handstand Pushups
4 Squat Snatch (65/45)
6 Handstand Pushups
6 Squat Snatch (65/45)
4 Handstand Pushups
8 Squat Snatch (65/45)
2 Handstand Pushups
10 Squat Snatch (65/45)

WOD
As many rounds as possible in 10 minutes:
5 Power Cleans (155/110)
10 Pull-ups

WOD 2
Deadlift
1-1-1-1-1-1-1

Thursday 100218-Rest

Rest Day

Wednesday 100217-GGGG

“Barbara”
5 rounds, each for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats

Rest 3 minutes between rounds. Post total time and time of each round.

Tuesday 100216-WWWWW

Warm-up
3 rounds:
Run 200 meters
20 Double-Unders

WOD
“The Air Force WOD”
For time:
20 Thrusters (95/65)
20 Sumo Deadlift High-Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

The athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20-minute cap.

Monday 100215-M; GG

WOD 1
Warm-up
Max Rep Strict Handstand Pushups
Max Rep Kipping Handstand Pushups
Max Effort Handstand Hold

WOD
For time:
Run 3K

WOD 2
Warm-up
5 rounds:
10 Pushups
10 Sit-ups
10 Squats

WOD
5 rounds for time:
15 Inverted Burpees
15 Burpees

Sunday 100214-Rest

Rest Day

Saturday 100213-WW

Warm-up
Max Rep Pull-ups

WOD
5-4-3-2-1 for time:
Thruster (185/115)
Deadlift (385/250)

Friday 100212-WM; WG

WOD 1
Warm-up
For time:
Run 400 meters

WOD
3 rounds for time:
50 Wall Ball Shots
50 Double Unders

WOD 2
Warm-up
3 rounds:
5 Clean & Jerks (95/65)
7 Pull-ups
10 Sit-ups

WOD
3 rounds for time:
10 Power Cleans (155/105)
10 Burpees

Thursday 100211-GGG

Warm-up
As many reps as possible in 5 minutes:
Double-Unders

WOD
"J.T."
21-15-9 for time:
Handstand Pushups
Ring Dips
Pushups

Wednesday 100210-Rest

Rest Day

Tuesday 100209-MM

Warm-up
5 rounds:
10 Sumo-Deadlift High Pull (45/30)
10 Knees-to-Elbows

WOD
For time:
Row 500 meters
50 Double-Unders
Row 400 meters
40 Double-Unders
Row 300 meters
30 Double-Unders
Row 200 meters
20 Double-Unders
Row 100 meters
10 Double-Unders

Monday 100208-WG; W

WOD 1
Warm-up
For time:
Row 500 meters

WOD
"Diane"
21-15-9 for time:
Deadlift (225/155)
Handstand Pushups

WOD 2
Warm-up
3 rounds:
7 Power Snatch
7 Snatch Balance
7 Overhead Squats
*All with 45 lbs.

WOD
For time:
75 Overhead Squats (95/65)

Sunday 100207-G

Warm-up
3 rounds:
5 Inverted Burpees
5 Handstand Pushups

WOD
For time:
150 Burpees

Saturday 100206-Rest

Rest Day

Friday 100205-WGW

Warm-up
1 round:
20 Pull-ups
20 Medicine Ball Cleans (20/10)
20 Box Jumps
20 Sit-ups

WOD
5 rounds for time:
30 Kettlebell Swings (70/35)
30 Burpees
30 Wall Ball Shots, 11 ft. (20/10)

Thursday 100204-GM

Warm-up
3 rounds:
5 Inverted Burpees
5 Burpees

WOD
5 rounds for time:
15 Handstand Pushups
30 Double-Unders

Wednesday 100203-M; WG

WOD 1
Warm-up
4 rounds:
Run 200 meters
20 Squats

WOD
For time:
Row 2K

WOD 2
Warm-up
3 rounds:
20 Box Jumps (24")
20 Sit-ups

WOD
21-15-9 for time:
Overhead Squats (135/95)
Knees-to-Elbows

Tuesday 100202-Rest

Rest Day

**We are starting something new in preparation for the Sectional. We have nine 3-day-on/1-day-off cycles remaining until then. For the next three cycles, there will be one day of those three days that will be a 2-a-day. The next three cycles after that will have two 2-a-days. The final 3 cycles will be nothing but 2-a-days.

Monday 100201-WG

Warm-up
10 rounds:
10 Overhead Squats (45)
10 Double-Unders

WOD
5 rounds for time:
5 Deadlifts (275/185)
10 Burpees

Sunday 100131-W GG

Warm-up
5 rounds:
10 Kettlebell Swings (50/30)
10 Knees-to-Elbows
10 Squats

WOD
Snatch
1-1-1-1-1

30-25-20-15-10-5 for time:
Pull-ups
Pushups

Saturday 100130-MGWWM

Warm-up
3 rounds:
Run 150 meters
5 Medicine Ball Cleans
10 Box Jumps (20”)

WOD
For time:
Row 500 meters
Then 5 rounds of…
5 Handstand Pushups
7 Dumbbell Squat Cleans (45/30 each)
10 Wall Ball Shots, 11 ft. (20/14)
Then…
Row 500 meters

Friday 100129-Rest

ACTIVE Rest Day

Don't kill the legs...

Thursday 100128-Rest

Rest Day...due to weather

Wednesday 100127-W

Warm-up
5 minutes of "Cindy":
5 Pull-ups
10 Pushups
15 Squats

WOD
Clean & Jerk
1-1-1-1-1-1-1

Tuesday 100126-GWMG

Warm-up
3 rounds:
Run 200 meters
5 Handstand Pushups
10 Medicine Ball Cleans (20/14)

WOD
3 rounds for time:
10 Burpees
20 Wall Ball Shots, 11 ft. (20/14)
30 Box Jumps
40 Sit-ups

Monday 100125-Rest

Rest Day

Sunday 100124-MG

Warm-up
10 rounds:
10 Kettlebell Deadlifts (70/55)
10 Sit-ups

WOD
For time:
Run 200 meters
21 Burpees
Run 200 meters
18 Burpees
Run 200 meters
15 Burpees
Run 200 meters
12 Burpees
Run 200 meters
9 Burpees
Run 200 meters
6 Burpees
Run 200 meters
3 Burpees

Saturday 100123-W WG

Warm-up
1 round of "Barbara" for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats

WOD
Push Press
3-3-3-3-3

10 rounds for time:
5 Hang Power Snatches (95/65)
10 Pull-ups

Friday 100122-Chipper

Warm-up
3 rounds:
Row 100 meters
10 Burpee-Box Jumps

WOD
For time:
Overhead Walking Lunges, 30 yds. (55/35)
30 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
30 Double-Unders
Overhead Walking Lunges, 30 yds. (55/35)
20 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
20 Double-Unders
Overhead Walking Lunges, 30 yds. (55/35)
10 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
10 Double-Unders

Thursday 100121-Rest

ACTIVE Rest Day

Go for a run, play a sport, work on a weakness, do something!

Wednesday 100120-MG

Warm-up
3 rounds:
3 Power Snatches
6 Squat Snatches
9 Overhead Squats
All done with light weight (i.e. 45 lbs, PVC, etc.)

WOD
"Annie"
50-40-30-20-10 for time:
Double-Unders
Sit-ups

Tuesday 100119-WGG

Warm-up
3 rounds:
Max Rep Strict Handstand Pushups

WOD
"The Chief"
As many reps as possible in 3 minutes:
3 Power Cleans (135/95)
6 Pushups
9 Squats

Complete five rounds of three minutes. Rest one minute between rounds.

Monday 100118-MGM

Warm-up
4 rounds:
10 Overhead Squats (65/45)
20 Double-Unders

WOD
3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters

Sunday 100117-Rest

Rest Day

Saturday 100116-GGW

Warm-up
10 Handstand Pushups
2 Double-Unders
8 Handstand Pushups
4 Double-Unders
6 Handstand Pushups
6 Double-Unders
4 Handstand Pushups
8 Double-Unders
2 Handstand Pushups
10 Double-Unders

WOD
6 rounds for time:
30 Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks (155/105)