11/8/10

Perform as many rounds as possible in 15 minutes:

5 Bear Complex Cycles (Power Clean, Front Squat, Push Press, Backsquat, Push Press)
50m Bear Crawl

4 Rounds

9/29/10

7 Rounds for time:

21 Air Squats
15 Parallette Push Ups (on knees)
9 Hang Power Snatch, 45 lbs

21:20

9/14/10

For time:

20 Burpees
200m Alternated Walking Lunges (go to 400m turnaround)
Run 200m (back to CFS)
100m Alternated Walking Lunges (go to 200m turnaround)
Run 100m (back to CFS)
200m Farmer’s Walk, 55/35lb
Run 200m
100m Farmer’s Walk, 55/35lb
Run 100m
10 Burpees

I think I did like 27 min? RX

9/13/10

1 Minute Max reps of Parallette Push Ups (knees)
2 Minutes Max reps of Hang Squat Clean & Jerk, 95/65lb (45 lbs)
3 Minutes Max reps of Toes To Bar (some rx, some not)
4 Minutes Max reps of Single Arm KB Swing to 90 degrees (Either Arm), 55/35lb (20 lbs)
5 Minutes As Many Rounds/Reps as possible of:

5 Lateral Jumps over 45lb Plate (rx)
5 Pull Ups (rx)

167 Reps

9/3/10

5 rounds for max consecutive reps of:

Body weight back squats

Ring Push Ups (on knees)

Pull-ups (RX)Round 1:

Round #1: 95lbs x 2/ 14/ 10

#2: 85lbs x 4/ 13/ 10

#3: 75lbs x 8/10/8

#4: 75lbs x 6/ 7/ 6

#5: 75lbs x 8/ 8/ 5

8/25/10

In 20 minutes, find your 3 RM Overhead Squat

65 lbs (hurting wrists!)

…then 5 Minute AMRAP of: Hang Squat Snatch

45lb (RX) x 21 reps

7/19/10

7 Minutes AMRAP of:

30 Push Ups (For RX = Hands must come off deck) (did first 18 rx then last 12 knees, Did like 10 more 2nd round?)

21 OHS, (45 lbs- killed my wrists!)

Did a little over 1 round

7 Minutes AMRAP of:

30 TTB (rx)
21 Ground to Overhead Anyway, (65lb rx)

Did all TTB then ~11 overheads??

Finish with 7 Minutes AMRAP of:

30 Hurdle Burpees (rx)
21 Pull Ups (rx)

Did all burpees + 10-12 pullups

I FELT LIKE I SUCKED AT THIS WOD

7/16/10

Pre WOD WOD:

Row 500 m ( i win)

Wall balls until next group rows 500 m (6 lbs)

Push ups until next group gets 500 m (knees)

Row 250 m

Wall balls until next group rows 250 m

Push ups until next group gets 250 m

WOD

3 Rounds of

*1 minute plank hold on elbows for RX (3 Burpee penalty on the spot if you break)
1 minute Max reps of Sit Ups
1 minute plank hold on elbows
1 minute Max reps of Knees To Elbows
1 minute plank hold on elbows
1 minute Max reps of Air Bicycle, R/L=1

Post WOD WOD "Grace"

30 clean & jerks for time (65 lbs)

6:42

7/14/10

For time:

5 Rounds of “Cindy”: 5 Pull-ups, 10 pushups (knees), 15 air squats

Followed by:
10 Clean & Jerk, (75 lbs)
15 Tire Flips
20 Toes To Bar (KTEs)
25 Burpees
30 Deadlift (95 lbs rx)
35 Ring Dips (skinny band)
40 Squat Box Jumps, (20" rx)
45 Calorie Row
50 Double Unders (150 singles)

44:46

7/12/10

For time:

50 Paralette Jumps
35 Bench Press, 55 lbs
20 Snatches, 65 lbs
35 Bench Press
50 Paralette Jumps

21:48

7/9/10

Complete for total reps:

1 Minute L-Pull Ups (blue band)

2 Minutes Strict Pull Ups (blue band)

3 Minutes Kipping Pull Ups (RX)

4 Minutes Ring Rows (elevated legs straight)

5 Minute Calorie Row

131 Reps

7/7/10

For time:

20 BackSquat (75/45lb)

20 Parellette Push Ups
20 BackSquat (75/45lb)

20 Sit Ups
20 Parellette Push Ups
20 BackSquat (45lb)

20 Pull Ups
20 Sit Ups
20 Parellette Push Ups
20 BackSquat (45lb)

20 Push Press (45lb)
20 Pull Ups
20 Sit Ups
20 Parellette Push Ups
20 BackSquat (45lb)

20 SDHP (45lb)
20 Push Press (45lb)
20 Pull Ups
20 Sit Ups
20 Parellette Push Ups
20 BackSquat (45lb)

33:14

(Did everything Rx except for parallette push-ups on knees)

7/1/10

Perform the following 8 movements in the fewest possible number of sets. You may execute the WOD in any order you wish but there is a 45 minute time-limit. Par for the course = 8.

30 Deadlift 105lb rx
50 Ring Dips (band assisted)
30 Pull Ups Rx
50 Push Ups knees
30 Overhead Squats 35 lbs
50 Knees to Elbows
30 Wall Balls rx
150 regular j.rope

Took the whole 45 minutes and went 25 over par

6/28/10 "The Air Force WOD"

For time:
20 Thrusters (65lbs x 10, 55 for the rest)
20 Sumo deadlift high pulls (65 lbs, 55lbs)
20 Push jerks (55 lbs for awhile, then 45 lbs)
20 Overhead squats (45 lbs x 3, rest 35 lbs)
20 Front squats (35 lbs)

At the beginning of every minute do 4 burpees (did 68 total)

16:58 THIS WOD MADE ME WANT TO CRY... WORST EVER!!!!!

6/23/10

Find 1 Rep Max of Snatch

75 lbs (did 2 rounds at this wt)

Failed many times at 80 lbs.... then couldn't get 75 again so my muscles were shot

6/22/10 "Bumper to Bumper"

For time:

50 Squats with Bumper Plate, 25lb RX
50 Lateral Jumps over the Bumper Plate RX
50 Weighted Push Ups with a Bumper Plate on back 10 lbs on knees
200m OH Bumper Plate run 25lb RX
200m OH Bumper plate walking lunges 25lb RX

31:10

See improvements from 3/30/10 in weights (slower time) plus it was 95+ degrees today

6/17/10 "Play the Hand You're Dealt"

Your coach will randomly draw playing cards from a full, shuffled deck. As a group, you will perform the tasks that correlate with each card (everyone must perform the tasks!). Complete as many cards as possible in 35min.

2= 2 Manmakers x 1
3= 3 Tire Flips (use a partner if necessary) x 2
4= 4 100m Sprints (the entire length of the CFS backlot) x 1
5= 5 Turkish Get Ups (r/l=1) x 1
6= 6 Toes to Bar (or Knees to Elbows) x 2
7= 7 Burpee Pull Ups x 5
8= 8 Box Jumps x 1
9= 9 Ring Dips (or 18 Box Dips) x 2
10= 10 Ring Rows x 2
Jack= 30 Air Squats x 2
Queen= 20 Push Ups x 1
King= 10 Pull Ups x 3
Ace= Run 400m x 1
Joker= Trainer’s choice (did once after WOD)

Class completed 24 cards (hellicious WOD, but felt good after)

6/16/10

Find 5 rep Max in bench press

Do 30 sec of double unders between sets

75 lbs, 80lbs x 1

(not sure that i totally touched my chest with each rep... most DU's in a row was 3)

6/15/10

Perform The Following For time:

20 Thrusters, 45 lbs

30 KB Swings, 16kg rx

15 Thrusters,

45 SDHP, 45 lbs

20 KB Swings

10 Thrusters

60 Sit Ups

30 SDHP

10 KB Swings

5 Thrusters

~23: 48 (this SUCKED!!!)

6/14/10

AMRAP 20 Minutes:

As many rounds as possible in 20 minutes:

10 Second L-Sit and L-Hang (alternate between the 2 each round)
10 Pull Ups
10 Ring Push Ups

7 ROUNDS

(I ROCKED the kipping pull-ups even though I ripped my left hand!! :))

6/10/10

2 Minutes Max Reps Sit Ups
Rest 1 Minute
2 Minutes Max Reps Floor Wipers, 135/95lb
Rest 1 Minute
2 Minutes Max Reps Knees to Elbows
Rest 1 Minute
2 Minutes Max Reps Air Bicycle, R/L=1
Rest 1 Minute
2 Minutes Max Reps Sit Ups

221 Reps (I think?)

followed by "Post WOD WOD" of max jumping squats 2 min-rest 1 min- push-ups- " "- burpees- " "- 200m run

And I beat Sam in warm-up 50 squat race butt to ball :)

6/7/10

For time:

30 Squat Box Jumps, 20″

Row 500m

30 Deadlift, 95lb

7:24 RX

6/4/10

Find 1 Rep Max for Clean & Jerk:

95 lbs (kept failing on the jerk with 100 lbs and was feeling like crap :( )

6/3/10

30 KB Swings…then, (16 kg)

6 Rounds:

3 MuscleUps (scale 9 Pull Ups & 9 Ring Dips each round) (unassisted kipping pullups, skinny band dips)

5 1-arm KB Clean & Press, right arm (10 kg)

5 1-arm KB Clean & Press, left arm

7 Parellette Push Ups (knees)

…finish with 30 KB Swings.

30:22

6/1/10

10 Snatches, 65 lb
25 Ring Rows lean back
50 Double Unders (50 lateral parallette jumps instead)
60 1-arm KB row right 15 lbs (started w/ 20lbs)
60 1-arm KB row left 15 lbs
50 Double Unders (scale w/50 lateral parallette jumps)
25 Ring Rows
10 Snatches, 135/85lb

16:58

DID MY FIRST RING DIP!!

5/28/10

5 Rounds for maximal reps of

* Body weight Bench Press (65 lbs)

* Pull-ups without releasing grip (skinniest band)

14/12, 8/10, 9/12, 7/9, 8/9

5/27/10

Find Back Squat 5 rep max

110 lbs, failed after 3rd at 115

5/25/10

Row 800m

24-18-12 Rounds of:

Kipping Pull Ups (skinniest band)
Push Press, 65 lbs Rx

Run 800m

12-9-6 Rounds of:

L Pull Ups (did kipping w/ skinniest band)
DB Shoulder Press 15 lbs DB in each hand

34:49

5/24/10

Begin with 30 Box Jumps, 20" Rx

then do 3 Rounds of 45 lbs

5 Rack Thrusters
5 Snatches
5 OHS
5 SDHP
5 Front squats

…finish with 30 Burpees

16:28

(SOOO HOTTT in there, I was dying! Not looking forward to the summer!!)

5/21/10

30 reps, Shoulder to Overhead, 75 lbs
300ft OH Alternating Walking lunges, 25 lbs Rx

13:52

(ran a mile as a warm-up!)

5/18/10

5 Rounds for Time

15 Ring Push Ups (Did on box on knees and paralette bars)
5 Deadlift, 135 lbs
1-5 Band Resistance Sprints, 75ft

15:30

5/12/10

3 Rounds:

20 Hurdle Burpees over 12″ parallette
10 Squat Snatch, (45 lbs, I sucked ass at these!)

3 Rounds:

20 Pull Ups (skinny band, had to revert to a couple jumping)
10 Shoulder Press (45lbs)

3 Rounds:

20 Ring Rows
10 Turkish Get Ups (15 lbs, 10 lbs, 10 lbs)

40:55

THIS WAS THE WOD FROM HELL!!!

5/11/10 "Elizabeth"

21-15-9 Rounds for time of:

Squat Cleans 65 lbs
Ring Dips Red band

12:40

5/7/10

As many rounds as possible in 15 minutes:

5 Hang Power Clean
5 Front Squat
5 Push Press/Push Jerk

65 lbs, 8 2/3 ROUNDS

5/6/10

Do 300 sit-ups and find Dead Lift 1 rep max in 20 min

Sit-ups: ~18 min

Went over time with dead lifts: 175 lbs!!

We had to run a mile as the warm-up! ugh!

5/5/10

For as many reps as possible:

1 Minute of Toes to Bar started out all TTB, then KTEs
2 Minutes of Burpees
3 Minutes of Parallette Push Ups (on my knees)
4 Minutes of Double KB Front Squats,2 x 7.5 kg
3 Minutes of Parallette Push Ups
2 Minutes of Burpees
1 Minute of Toes to Bar

161 reps (talk about failure due to arm fatigue with the push-ups and burpees!!)

5/4/10

For time:

5 Backsquat
10 Chest to Bar Pull Ups
10 Backsquat
10 Chest to Bar Pull Ups
15 Backsquat
10 Chest to Bar Pull Ups
20 Backsquat
10 Chest to Bar Pull Ups
25 Backsquat
10 Chest to Bar Pull Ups
30 Backsquat
10 Chest to Bar Pull Ups

65 lbs, all kipping pull ups (busted my hands back open and bloodied the bar :P) 22:something?

5/3/10 "Grace"

30 Clean & Jerks for time

65lbs 4:21

4/28/10

Walking lunge 100 ft. (The length of our box down and back once)
21 Pull-ups
21 Knees to elbows
Walking lunge 100 ft.
18 Pull-ups
18 Knees to elbows
Walking lunge 100 ft.
15 Pull-ups
15 Knees to elbows
Walking lunge 100 ft.
12 Pull-ups
12 Knees to elbows
Walking lunge 100 ft.
9 Pull-ups
9 Knees to elbows
Walking Lunge 100 ft.
6 Pull-ups
6 Knees to elbows

26:15 Rx!! (some of my pull-ups and KTE's may not have been perfect rx form though :P)

4/23/10 "Fight Gone Bad"

1. Wall-ball: 14 lb ball, 10 ft target.
2. Sumo deadlift high-pull: 55lb
3. Box Jump: 20″ box (I did true box jumps even though they consider step-ups rx)
4. Push-press: 55lb
5. Row for calories

162 Reps!

4/20/10

Find Max Power Clean

45- 65- 75- 85- 95-100-105-Fail a lot at 110 but almost get it 2x- 105- Fail 110

105 lbs PR by 25 lbs!!!!!

4/14/10

As many rounds as possible in 15 minutes:

10 Pull Ups (skinniest band)
7 Hang Power Clean (65 lbs)
5 Burpees

6 Rounds + 1 pull-up

4/13/10

12-9-6 Rounds for time of:

Deadlift 95 lbs
Thrusters 65 lbs (PR!!)
Pull Ups scaled as needed (skinniest band for all then kipped last 3)
KB Swing (35 lbs)
Ring Dips scaled as needed (banded)

22:36

4/8/10

1 min suicide shuttle run for max cone touches. Cones set at 10,20, and 30 meter intervals. Each cone touch = 1 rep. (rx)

30 sec rest

1 min max reps Toes to Bar (did knees to elbows)

30 sec rest

1 min max reps Double Unders (rx)

My partner messed up rep counting by counting double unders incorrectly, so with some rough estimating: 146 reps

4/7/2010

For time:

2 Manually resisted Pull Ups + 3 strict + 4 kipping
1 Band resistance run, 15yd
4 Manually resisted Pull Ups + 5 strict + 6 kipping
2 Band resistance runs, 15yd
6 Manually resisted Pull Ups + 7 strict + 8 kipping
3 Band resistance runs, 15yd

Had some assistance with the strict, eventually needed skinniest band for kips at end...

4/6/10

With a barbell, perform 10,9,8,7,6,5,4,3,2,1 rounds for time of:

Deadlift
Hang Power Clean
Push Press/Jerk
Backsquat

55 lbs, 19:13

4/1/10

As many rounds as possible in 10 min of:

3 Burpee Box Jumps, (20″ RX)

5 KB Swings, (35lb RX)

7 SDHP (55 # 1st round & 4 of 2nd round, 45# rest)

6 ROUNDS + 3 BBJ & 3 KBS

3/30/10 "Bumper to Bumper"

50 Squats with Bumper Plate, (25# Rx)
50 Lateral Jumps over the Bumper Plate
50 Weighted Push Ups (8 x 15#, 10 x 10#, rest no wt., all on knees)
200m OH Bumper Plate run (15#)
200m OH Bumper plate walking lunges (15#)

26:57

3/29/10 "Fran"

21-15-9

Thrusters

Pull-ups

1st round did 10 x 55# Thrusters, the rest 50#

1st round did first 7 kipping pull-ups no assist, rest used blue band

11:00

3/25/10

4 Rounds for time of:

30 Push Press, 45lb (Did Rx Weight!!!)
50 Double Unders (scale with 150 single unders per round) (scaled)

18:07

3/24/10 "The Triplet"

25-50-75 Rounds for time of:

Air Squats
Pull Ups (1st round & 15 of 2nd round skinniest band, rest blue band)
Push Ups (knees)
Sit Ups

47:03

3/22/10

As many rounds as possible in 15min of:

7 Thrusters (45 #)
12 Kettlebell Swings (1st round 35.2 # (rx), other rounds 26.4 # )
7 Pull-ups skinniest band

5 ROUNDS

3/19/10 "Dead Man's Row"

50 Double KB Front Squats, 2 x 15 lbs
50 True Push Ups

True push ups are to be performed using the parallettes with toes up on a 12″ box- the athletes chest must drop below the depth of their hands and their elbows must lock out at the top for each rep to count. Post times to Comments. (i did knees on box)

8:41

3/11/10

Row 1000 m: 5:24

Rest 3 min

4 Rounds of 25 ABMAT sit-ups, 10 Knees to Elbows: 10:10

Rest 3 min

Row 500 m: 2:34

3/9/10 Bear Complex

5 Rounds, 7 sets of the following sequence for max load, cannot rest bar during round:

Power Clean

Front Squat

Push Press/jerk

Back Squat

Push Press/jerk

Round 1: 35#

Round 2: 45#

Round 3: 50#

Round 4: 55# Rx (think it was my max)

3/8/10

Run 250m

25 Snatches (45# rx)

25 Kettlebell Swings (25#)

25 Overhead Squats (35# x 15)

25 Box Jumps (16″ rx)

25 Sumo Deadlift High Pulls (45# rx)

25 Wallballs (8#@8ft)

25 Thrusters (35#)

Run 250m

20:57

3/3/10

Push Press/ Push Jerk

10 x 45#

9 x 65#

8 x 75#

Could not get 80# or 85# at all

3/2/10 Girls Gone Wild

"Girls Gone Wild"

10 Clean & Jerks (55 #)

50 sit-ups

100 Jump ropes

21 Thrusters (45 #)

21 pull ups

10 Clean & Jerks (2 x 55#, 8 x 45#)

13:34

2/23/10 (from home)

100 air squats

4 rounds of:

- 30 push-ups (knees)

- 30 ring dips (on chair)

100 air squats

around 23 min

2/17/10

For Reps

5 min Row for calories

4 min 20" Box Jumps

3 min hang squat snatch

2 min Wall balls 10 lbs

1 min Handstand pushups (hooked in bands)

135 Reps (+ 5 for not being able to get in bands in reasonable time!)

2/16/10

5 Minutes

Max reps of power clean to push jerk

45 lbs, 23 times :)

2/12/10

Shoulder Press 1-1-1-1-1-1: 60# (Tied PR)

Push Press 3-3-3-3-3: 70# (Failed after 2 with 75#, Tied PR)

Push Jerk 5-5-5-5-5: 65# (NEW PR!!)

2/10/10

21-18-15-12-9-6-3

Pull-ups (skinniest band for 21-18, 2 skinniest combined for the rest)

Burpees

21:37

Followed by Brutal Ab workout :)

2/8/10

"Fight Gone Bad"

3 Rounds:

Wall-balls (10#)

Sumo deadlift high-pull (1st round 55# rx, Other rounds 45#)

Box Jump: 20″ box (all jumping)

Push-press: 75/55lb (First round 55# rx, other rounds 45#)

Row for calories

150 Reps (ouch!)

2/5/10

21-15-9

Box Jump, 20″
KB Swing 25 lbs

21-15-9

SDHP, 45 lbs
Knees to elbows

21-15-9

Pull Ups (skinniest band)
Push Press, 45lb

30:39 (AWESOME!!!)

1/28/10

100 air squats

Row 500 m

50 box dips

150 single jump ropes

12:33

1/27/10

Max Power Cleans

Got up to 80#, Failed horribly at 85#!

1/25/10

3 Rounds:
15 Thrusters
21 Pull-ups (used thick green band)

1st round thrusters 55lb x 4, 45# x 9
2nd round 45 # x 6, 25# x 9
3rd round 35# x 15
Extra round of 25# thrusters...

1/22/10

50 Sit-ups
Row 500 m
50 knees to elbows (mine sucked, as high as i could get)
Row 500 m
50 sit-ups
Row 500 m

20:33