11-29-14

A. Power Snatch from below the knee. Build to a 2 rep max. (100#) no wrist wraps

B. Squat Clean x 3 / Front Squat x 3 / Hang Squat Clean x 3. Build to a Max. (125#)

C. OHS 75#. 75 for time (from floor). 7:31 (15, 10s...... 5)

11-28-14

AM

A. Muscle up. 10 for time. 5 min rest. X2 (6:41, 7:35)

B. Snatch grip DL. 3 reps x 4. 2 min rest. (175, 185, 195, 205)

+

12 min amrap

2 strict pull up 15#

2 strict hspu
11 rds + 3
rounds 1-7 then 9 and 10 were unb roken with HSPU.  used ab mat only

PM

30 sec kipping pull ups (15, 16, 16, 16, 16)

30 sec hand release push up (15, 13, 14, 14, 13)

30 sec airdyne (13, 11, 11, 13, 13)

90 sec rest

X5

11-26-14

AM

A. Tng PC. 4 otm x 10 (110x4, 115x2, 120x2, 125x2)

+

20 min amrap

20 PC n J 95#

20 toes to bar

20 burpee Bj 20"
2 rounds +39 
UPS man stopped by at the beginning during PCJ, broke T2B up in all sets of 5

PM

10-9-8-7-6-5-4-3-2-1

DL 185

GHD sit up
8:15
DLs were all unb. probably could have repped out the DL a little faster, but this is over a 2 min improvement from april when we last did this.

11-25-14

A. Squat snatch. 10 singles 90-95#. (90x6, 95f, 90x4)

B. 1 1/4 back squat. 5x5. 3 min rest. (135, 145, 150, 155, 160)

C. 200m oh walking lunge 45# bar. 15:00 25m sets

11-24-14

AM

A1. HS Hold facing Wall. 75 sec accumulation. 1 min rest. (unb)

A2. False Grip Sup. Grip Pull up Hold on Rings. 35 sec accumulation. 1 min rest.  (unb)
x5

B. Ring Support w/ ext rot. 150 sec accumulation. (30s sets)

C. Archer Pull Up. 20 reps (as perfect as possible) not for time. (10 per side)

PM

5 rounds for time

50m Front Rack Walk 125#

2 Rope Climbs
9:58

11-22-14

A. Hang squat clean. 15 rep max.
B. back squat 110#. 20 unbroken reps for time. 2 min rest. X4
C. Back extension. 100 for time.

11-21-14

AM
A. MU. 3 for time. 90s rest. x6 (40s, 41s, 1:10, 1:38, 1:28, 1:28)
B. Sn Grip DL. 5 reps (not TnG). 3 min rest. x3 (155, 165, 175)
+
10 min AMRAP:
3 strict pullup
3 strict rind dips
12 rounds

PM
100 Push Press 65#
1000m row
50 Bench Press 65#
500 m row
15:04
finished PP in 4 min, another 4 min for row, last 500m row was 1:56.  broke PP up 30, 20, 15, 10, ? 10, 10, 5

11-19-14

AM
A. Power clean. 1 tough rep every 30 secs x30. Butt back when catching. Don't go up in weight if you catch with vertical torso and elbows down. (125x3, 130x5, 135x22; 5 failures @135)
B. strict hspu. 1 rep every 30 sec x 4. 2 min rest. X3 (w abmat only)
120 DU max warmup
+
7 rounds:
7 deadlift 155
7 ctb pull up
11:02  switched to singles butterfly CTB on round 4 thru end


PM
2 rounds for time
25 kbs 1.5
25 burpees
5:30

11-18-14

A. FS. 3, 2, 1, 3, 2, 1 (155, 175x1, 175, 165, 170, 180f, 175) *PR

+

7 min AMRAP:
7 thrusters 65#
28 DU

6 rds + 15

11-17-14

AM
A1. HS hold facing wall. 60sec. 1 min rest.
A2. skin the cat. 6 reps. 1 min rest.
X5
B. Ring support ext rot. Accumulate 2 min.
C. Supinated false grip pull up hold. Accumulate 2 min.

PM
12 min amrap
Max distance farmers walk 2 pood per hand
*30 sec hollow body hold every break*
~400m (5 breaks)

11-15-14

A. Squat Clean x 1 / Hang Squat Clean x 5. Build to a max. 135#

B. OHS @ 33x1. 3-4 reps. 3 min rest. x4 (get deep) (65, 75, 80, 85)

C. Hang Squat Snatch 85#. AMRAP sets of 3 unbroken in 12 minutes. (back really sore and setup postition for these did not feel right...  skipped this)

11-14-14

AM
A. MU 2 for time. 90s rest. x7 (42s; 16s; 17s; 19s; 18s; 15s; 18s)  rounds 2-7 all 2s

B1. wtd pullup. 2-3 reps. 1 min rest (20, 22.5, 27.5, 32.5, 35x2)
B2. wtd ring dips. 1-2 reps. 2 min rest (15, 17.5, 22.5, 27.5, 30)
x5

+
15 min AMRAP:
5 DL 215#
5 ring pushup w ext rotation

11 rounds + 5

PM
20 burpees
30 PP 55#
40 DU
3 min rest
x4
(3:16; 3:00 DU unb; 3:31 DU unb; 3:21)

11-12-14

AM

A. PC Singles. 15 reps. 130-140. perfect hips/feet/elbows. (130x6, 135x7, 130x2)

B. Strict HSPU. 1 rep every 30 secs x 10. 2 min rest. x2 (10# plates on side of abmat)

+

2 rounds for time - 3:20

25 KBS 44#

50m Sled Push (+30#)

PM

3 rounds for time - 15:12

20 Power Snatch 65# (10, 5s.........)

20 Toes to Bar (7, 5, 4, 4, 5s......4, 1)

20 Calories Rowing (1:12, 1:12, 1:01)

rd 1 - 4:30, rd 2 - 5:30, rd 3 - 5:12

11-11-14

A. Squat Clean Thruster Cluster. 1.1.1.1.1. 30 seconds rest / 3 min rest. x5
(105, 115, 125, 130, 135x4)

B1. Jumping Back Squat 65#. 15 Unbroken Reps. 10 sec rest.
B2. Double Unders. 35 for time. 30 sec rest. (25s, 21s unb, 28s, 20s unb)
B3. Jump Switch Lunges. AMRAP in 20 sec. 10 sec rest. (14, 14, 15, 14)
B4. Double Unders. 35 for time. 2 min rest. (20s unb, 22s, 20s unb, 20s unb)
x4

11-10-14

AM
15 min easy row (3094m, 2:25.4 avg pace)
15 min easy run (1.5 mi, 9:59 avg pace)

PM
A. MU. work on doubles. 20 reps max (not happening today, major lagging right arm)
B. HS walk practice.

+
200m farmers walk 2 pood per hand (2:43, 100m/50m/50m)
50 burpees

5:59

11-08-14

A. 5RM TnG Squat Snatch (85#)

+
25 min AMRAP:
12 FS 115#
12 pullups
12 OHS 75#
12 Pullup

everything from floor.  this got heavy very quickly!!! think almost all pullups were unbroken??

11-07-14

A. MU. 3 for time. 2 min rest. x4. (1:28, 1:27, 1:19, 1:42)
first 8 very smooth, struggled a little with last 4 reps

B1. weighted pull up. underhand. 3-4. 1 min rest. (15, 17.5, 20, 22.5, 25)

B2. weighted dip on rings. 2-3. 2 min rest. (7.5, 10, 12.5, 15, 17.5)

x5

 

+

50-40-30-20-10

Double Unders (all unbroken)

10-8-6-4-2

DB Snatch 50#

8:26

11-05-14

AM
A. PC singles. 20 reps 125-135. Perfect hips/feet/elbows. (125x10, 130x6, 135x4)
B. strict hspu. 1 abmat. Amrap in 12 min. (21)

+
10-8-6-4-2
PC 95
Burpee over bar
4:38

PM
21 min AMRAP:
min 1: 14 cal row
min 2: 14 PP 65#
min 3: 7 TtB

11-04-14

A. FS Cluster. 1, 1, 1, 1, 1. 15s/3 min. x5 (125, 135, 150, 160, 170) *PR*

+
20 min AMRAP:
6 over Box Jump 20"
12 unb jumping back squat 70#
30 Double Under
300m run

5 rounds + 34

11-03-14

AM

A. Muscle Up. 10-15 not for time. (11)

B. Close Grip Bench Press. 3, 3, 2, 2, 1, 1. 3 min rest. (100, 105, 115, 120, 125, 130) *PR

C. CTB. 20 sets of 3 unbroken for time. (5:49)

 

PM

45s Row / 90s rest x6 

1:34.5 - 1:42.7 pace (238m, 229m, 227m, 220m, 218m, 219m)

11-01-14

30-20-10
DL 185#
Thrusters 95#
Burpee BJ 30"

30:44

10-31-14

AM
A. PC Ladder. start at 155# add 5# EMOM till failure
140, 2f, 145, 2f, 150 *PR

+
3 RFT
20 PS 75#
20 BJ over 20" (rebound)
12:22

PM
30 min AMRAP:
7 strict PU
7 strict RD
50 m each arm FW / WW 40# each arm

6 rds + 14

10-29-14

AM
"Diane"
21-15-19
DL 155#
HSPU
16:00 *PR*

+
2 MU

PM
18 min EMOM:
min 1: 200m run
min 2: 5 HPC "heavy" unb (115#)
min 3: 10 OHS 70# (unb, 1st rep Sq Sn)

10-28-14

15 min AMRAP:
10 KBS 1.5 pood
10 GHD
30 DUs

8 rounds + 10 reps
all DU unb except rounds 6 & 8
+
10 to 1 ladder
Burpees
T2B

7:12

L-Hang MU Practice from low rings

10-27-14

AM

• L-Hang MU Practice from low rings practice
• 12 MU singles false grip, minimal kipping
• 1 1/4 FS. 6x6. lighter load, bounce, fast up. (65, 75, 85, 105, 115, 125)
• Clean Pulls 85-115 (knee bend, heels, high pull)

PM
Row 45s / rest 90s x5
1138m total: 241m, 226m, 224m, 222m, 224m

10-26-14

CF-L1 Group Workout
8 min AMRAP:
8 Pushups
10 Med Ball Cleans 14#
12 Situps

??  7 rds +10???

10-25-14

3RFT:
15 Thrusters 65#
12 Burpees

4:59

3rd best time (and only missed 2nd by 1s of the ladies at the CF-L1 course)

10-24-14

Class WOD @ CF Vitality:
PC x1 / HSC x2 / PJ x3. work to max load (135#)
+
12-8-4
HSC 95#
C2B Pullups
HSPU (w abmat)

8:13

Really like the thinner pullup bar. Had no probs with multiple C2B.  For HSPU they had abmats down on floor for everyone, but I was able to do lots of consecutive reps and tried to focus on keeping hips off wall.  Here's how I broke up: 8&4 for HSC and C2B, 6/4/2 for HSPU first round.... 4&4 HSC and C2B and 4/2/2 HSPU 2nd round, 4s HSC and C2B, singles HSPU 3rd round.
Felt pretty good about it.

10-22-14

AM
2013 Regional Event 5:
21-15-9
Deadlift 205#
Box Jump 24" (full extension)

PM
Open 14.2
86 reps

10-21-14

EMOM x 15

min 1- 12 ghd sit up afap (26s, 25s, 26s, 30s, 26s)

min 2- 10 wall ball afap (20s, 20s, 20s, 21s, 20s)

min 3- 30 du afap (17s unb, 21s, 18s unb, 20s, 25s)

+

EMOM x 15

min 1- 12 kbs 1.5 afap (24s, 25s, 25s, 24s, 24s)

min 2- 6 burpee bj 20" afap (27s, 28s, 27s, 26s, 23s)

min 3- 20 walking lunges (30s, 28s, 28s, 28s, 26s)

10-20-14

AM
A. SC x2 / HSC x4. 2 min rest x5 (115, 120x4, 120, 120, 125x4)
B. 1 strict PU / 2 kipping PU / 3 CTB PU. x10
C. BP. 65#. AMRAP 60s. 60s rest. x4 (27, 18, 13, 14)

PM
A1. L-sit. Accumulate 3 min.
A2. Single Arm Static Hang (bar). Accumulate 2 min per arm
B. 800m FW / WW. 20-24 kg per hand.  (20kg)