6/29/09

Shoulder Press
5-5-5-5-5
35-40-45-50X4-45

Push Press
3-3-3-3-3
50-60-65-65-70x2-70

6/24/09

9 rounds with 1 min rest after each:

• 21 12kg kettle bell swings
• 15 sit-ups

My best round time: 1:27

6/19/09

400 m run
45 mountain climbers
15 situps
30 mountain climbers
30 pushups
15 mountain climbers
45 pushups
400 m run

14:36

6/17/09

"Filthy Fifty"
25:00 (25s)

• 20" Box jumps
• Jumping pullups
• Kettle bell swings (35#)
  
• Walking lunges
• Knees to elbows
• Back extensions (GHC)
  
• Push press (30#)
  
• Wall balls (12#)
  
• Burpees
  
• Double unders (sucked at these, did jumping canon balls some instead)
  

6/15/09

AMRAP Deadlifts in 20 min

140 x 80#

6/11/09

Shoulder Press 6 sets of 9
30-35-40-45 (x4)-41 (x8)-35

Finish with AMRAP 1 min 30# x 13

6/9/09

• 100 flutter kicks (4 count)
• 100 sit-ups
• 100 pushups (knees)
• 100 walking lunges (left/right = 1)

27:59

6/8/09

150 Hand to hand kettle bell swings

• 12kg in 9:49

5/27/09

100 overhead squats (45x 30#, 55 x PVC)

- 5 burpees every min on the min

5/21/09

3 rounds 

• 20 55# squat cleans
• 20 30# dumbell split jerks
• 200m sprint

5/20/09

5 rounds+ 1 kettle bell set in 12 min

• 7 x 35# kettle bell swings 
• 7 pullups/band
• 7 jumping squats

THEN

• 50 12# slam balls in a couple min
  

5/14/09

21-15-9

• 95# Dead lift
• inverted on box pushups

5/12/09

3 rounds 55#

• 15 x Power cleans
• 15 x Hang Cleans
• 5 thrusters
• run 800m

5/7/09

3 rounds

• total thrusters: 31
• total situps: 62
• total 35# kettle bell swings: 39
• total knee pushups: 36
• total double unders: 28

5/6/09

Shoulder press 1-1-1-1-1

• 45-50-55-60-60

Push Press 3-3-3-3-3

• 60-65-70-75F-70F

Push Jerk 5-5-5-5-5

• 60-60x4-55-60-65x4

5/5/09

5 rounds:

• 5 power cleans
• 5 front squats (skipped?)
• 5 burpees

5/4/09

20 min

• 5x 400m
• 1x 300m
• 51 pullups

4/30/09

Dead lifts

• 3x95#-105#-115#-125#-130#-1x140#

4/28/09

21-15-9

• 45# power snatches
• 1 band pullups

4/27/09

3 rounds

• 10 75# dead lifts
  
• 50 attempted double unders 

4/22/09

SS: 3x5 reps 110# Dead lifts

WOD: 14:51

• 600m row-21 box jumps-21 overhead squats (11#)
• 400m-15-15
• 200m-9-9

SS: Power clean--> push jerk 53#

WOD: 1 min on/1 off 5 rounds

• 33x 53#power cleans to push jerks
• 64x ring rows to jump in

4/18/09

WOD: 25:26

100 squats, 100 situps, 50 pullups (2-3 bands), 75 pushups

4/20/09

WOD:

• 65# back squats
• 52# max power snatch

4/17/09

SS: Reps of 58# hang cleans

WOD: 5 rounds 16:16

• 12 dead lifts- 9 hang cleans- 6 push jerks
• 42#-38#-33# x 2

4/16/09

WOD: 5 rounds 26:45

• 10 pullups
• 200m 
• tire drag
• hammer hit

4/15/09

SS: 27-32# Overhead Squats

WOD: Alternate 4 min 20s on/10s off of pushups and squats

• 12-13
• 8-11
• 5-11
• 4-12

4/14/09

WOD: 3 rounds 10:53

• 8 pullups, 8 pushups (1 big, 2 skinny), 16 box jumps, 12 65# dead lifts

4/9/09

WOD: 4 or 5 rounds in 18:00

• 20 kettle bell swings (1 round at 25#, 4 at 20#)
• 20 box jumps (a lot of stepping)
• 10 sumo dead lifts high pull

4/7/09

SS: 

Front Squats

• Sets of 5 up to 42#

Thrusters

• 3x5 22#

WOD: 

• Turkish get-ups: 8#, 20 in 4:42

THEN

• 10 20# kettle bell swings- 12 10# turkish get-ups x 5 rounds in 5:44

4/6/09

WOD: 

• 100' lunge- 30 pushups- 30 situps
• 100-25-25
• 100-20-20
• 100-15-15
• 100-10-10
• 100-5-5

18:55

4/3/09

SS: 86# dead lifts

WOD: 

44#

• 1st 5 min: 2 power cleans each min
  
• 2nd 5: 4 each min
• Last min: 8

4/1/09

SS: Hang Cleans (sets of 3)

• 22#-33#-44#-49#-49#-54#x2, 49#x3 (x4)

WOD: 

8 rounds 7 push jerks-7 sky rockets

22#

10:15

3/31/09

WOD:

3 rounds of 1 min each

Round 1:

• 4 Med ball cleans
• 8 SDHD (sumos?)
• 8 box jumps
• 8 push press
• 73 Jump ropes

Round 2:

• 5
• 7
• 8
• 8
• 38

Round 3:

• 5
• 7
• 8
• 9
• 41

3/30/09

SS: Shoulder Press

• 11#x5-22#x5-27#x5-32#x3+2 push press(x2)

WOD: 

7 rounds 200m & 10 burpees

(after 4 rounds, burpees became 5 squats, 5 knee push-ups)

3/21/09

SS: Pistols

10 kg plate on 20'' box

WOD: 15 min

x2

• 20 15kg dead lifts
• 15 squats
• 10 push-ups
• 5 burpees

x1

• same thing but 8 squats, no pushups, no burpees

3/19/09

SS: 

Hang Cleans (sets of 3)

• 11-22-27
  

Front plank

• 50'- 30'- 30'

WOD:

Every minute on the minute (3 min)

11# 

3 dead lifts, 3 hang power cleans, 3 front squats

3 dead lifts, 5 hang power cleans

3/17/09

SS: Deadlift (sets of 5)

22-33-44-55-55-55-60.5

WOD: 10:55

15-12-9

20kg DL

Box Jump onto 3 plates