20101228-1229

20101229

As many rounds as possible in 12 minutes:
12 Clapping Push-Ups
25 Ab-mat Sit-ups
Sprint 100 ft

4 Rounds + 3 Sit-ups

20101228

Squat Clean 3-3-3-3-3

175

“The Bear Complex”

5 Rounds

7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press


75,95,95,100,75

Snatch WallBall KTE

21-18-15-12-9-6-3 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

75# 32:14

12/17-12/22

20101222

Front Squat 3-3-3-3-3

225-245-235-225-185

20101220

Deadlift 3-3-3 3 Rep Max Effort Attempt

275-315-325

Complete for time:
21 Deadlifts 225 lbs
Sprint 50 feet
18 Deadlifts 225 lbs
Sprint 100 feet
15 Deadlits 225 lbs
Sprint 150 feet
12 Deadlifts 225 lbs
Sprint 200 feet
9 Deadlifts 225 lbs
Sprint 250 feet
6 Deadlits 225 lbs
Sprint 300 feet

13:50

20101217

Complete as many rounds as possible 30 minutes of:
10 Wallball shots, 20/15 pound ball
10 Box Jumps 24"/20"

15+5 Box Jumps

Press Back Ext

Strict Military Press 3-3-3-3-3

95,115,135,145,150(1)

7 rounds for time of:

75/53 pound Shoulder Press, 21 reps
21 Back extensions

65#1st 3 Rds,45#Rest GHD Back Ext.
18:31

Ring Dips Wallball Farmer's walk

Pre WOD
2Rounds
28 Squats c 10#vest
21 Sit-ups c 10#vest
14 Push-ups c 10#vest
7 Pull-ups c blue band

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Ring Dips
Wallball Shots - 20 lbs
20 yard Farmer's Walk - 65#

10:41

1201-1206

20101206
Pre WOD
3Rounds
28 Squats c 10#vest
21 Sit-ups c 10#vest
14 Push-ups c 10#vest
7 Pull-ups Blue Band

WOD
For reps:
1 minute max reps deadlift (225/135 lb.)
Rest 1 minute
1 minute max reps pistols
Rest 1 minute
1 minute max calories row

Then:

5 Minutes for 1 Rep Max Effort, shoulder to overhead any method(Push Jerk/Split Jerk/Push Press)

10/11(16"box)/20-185

20101203
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

Strength
32 Push-ups
43 Sit-ups

WOD
Five rounds for time of:
50 lb dumbell, walking lunge, 10 alternating steps
50 lb dumbell swing, 15 reps

6:51

20101202
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

WOD
7 Rounds

10 Renegade Rows 35/20
10 Supine Ring Rows

9:51

20101201
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

WOD
5 minutes of Double unders
5 minutes of 95 lb/65 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb/65l lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb/65 lb Clean and Push jerk

43/25-36/19-18/11

Wallball TGU Box Jump Back Squat HSPU

20101130
PreWOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups c blue band

5 rounds for time of:
135 pound Back squat, 20 reps
HSPU 20 Reps

(4Rounds,back twinge)13:55

20101129
PreWOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups c blue band

Strength
Max Reps Wallball Shots 20lb/15lb

24

WOD

20-15-10-5 reps of following for time
Total Turkish Get-up 50lb/35lb
Box Jumps 24"/20"

Only did the 20 TGU had to leave for work

Snatch MU

Squat Snatch 5-5-5
65-70-75

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

65#,Jumping MU 4:53

SDHP Push-Press

Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push press, 75 pounds

10:25

Deadlift Box Jump Push Jerk Sit-up

20101119
Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
Push Jerk 5-5-5

95-135-155

5 Rounds for time of:
135/95 pound Rack jerk, 5 reps
15 GHD situps

Abmat 5:15

20101118
Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
Three rounds for time of:

25 Box jumps 24"/20"
15 Reverse Grip Deadlift 185lb/115lb

10:05

OHS KB Snatch Push-up

Pre WOD
2Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
OHS 5-5-5

65-75-85

WOD

Complete as many rounds as possible in 10 minutes:
5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups (Hands off Ground)
Post total rounds

1.5pood 6 Rounds + 5Rt

20101026
AMRAP 10 Min

TGU
16 KG
29

20101025
Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

28:00+ c 155# and 10# vest

20101022
1/2 "Bulger"

Five rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

18:59

20101021
"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

14:00+ first 3 rounds with 15# vest.

20101019
D - 1 Round Diane
21 Deadlifts (225#/185#)
21 HSPU

E - 1 Round Elizabeth
15 Squat Cleans (135#/95#)
15 Ring Dips

C - 1 Round Cindy
5 Pull-ups
10 Push-ups
15 Squats

K - 1 Round Kelly
400 m Run, 30 WallBall (20#/14#)
30 Box Jumps (24"/20')

E - 1 Round Eva
800m Run
30 KettleBell Swings (70#)
30 Pull-ups

R - Half a Randy
35 Power Snatches (75#/45#)

32:00+

Crossfit Total

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

325 PR
145 (135 last Total)
365 PR

835 PR

Squat Clean

Clean
3-3-3-3-3

135,155,165,175(PR),185(1)(PR for 1)

Snatch Balance

Snatch balance 1-1-1-1-1-1-1

65-65-70-70

Tababta This

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

5
12
4(Ring Rows)
5
8
34

KB Snatch Pull-ups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

1Pood,Ring Rows 9:53

Back Squat Rope Climb

95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Rx'd weight, 2x1 Rope Climb subs, 27:45

Jack

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

(65#,1pood) 6+5 Box Jumps at 13:00 on the 6th jump missed and banged my knee causing more pain than I have felt in a long time.

Row 3K

Row 3K
12:59

Avg 500M 2:10

Deadlift HSPU

5 rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

305/1-2 shoulder was really giving fits so I did not want to push it.

Michael Rowing

20100922
Rowing 15 Min Damper 10
3398M

20100921
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Subbed Rowing 1000M and Supermans
26:57

Row 500M

4 Rounds for time
Row 500 meters
Rest 3 min

1:44, 1:52, 2:00, 1:57

Deadlift Thruster MU

STRENGTH
Deadlift
3x5 @85% 1 Rep Max

WOD
9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

295-275-275

(135,jumping) 5:58

Baseline

Baseline
Row 500M
40 squats
30 sit-ups
20 push-ups
10 pull-ups

5:56

Row 2.5k

Row 2.5k 10:37.4

Shoulder is still not up to going overhead.

Run Sit-up Back Ext Fran

AM
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

Abmat/Superman 17:18

PM
Fran
21, 15, 9
Thrusters
Pullups

Rx'd 9:58 PR

Deadlift Pistol DU Front Squat Row2.5k

20100908
AMRAP 7 minutes of:
7 deadlifts (315/205 lb.)
Sprint 50M
14 pistols
21 double-unders
Sprint 50M

(245# 16"Box) 2Rounds Did my first DU consecutive during the WOD, but took a couple minutes to get the groove.

Then in PM
Rowed 2500M in 10:38 a 2:07.6 split, Need to try a 2:06 split next row.

20100903
Front Squat 5-5-5-5-5

185-205-215-225(1)Hurt when I got to the bottom so I stopped then.

Clean Back Ext Squat Push-Press

20100830
STRENGTH
Tabata Squats

WOD
Push-Press 5-5-5-5-5

13; 125,135,145,150,155(PR)

20100827
For time:
95 pound Squat clean, 21 -15-9
Back extensions 42-30-18

Superman 6:24

20100826

Row 500M
1:35.3

Press 3-3-3-3-3
95-115-125-135-145

20100825

50 WB shots
50 Pull-ups
35 WB shots
35 Pull-ups
20 WB shots
20 Pull-ups

21:53

Good Morning Sit-up Back Squat

20100824
For time:
50 Good Morning
50 Sit-ups
40 Good Morning
40 Sit-ups
30 Good Morning
30 Sit-ups
20 Good Morning
20 Sit-ups
10Good Morning
10 Sit-ups

14:02

20100823
Back Squat 5-5-5

225-275-280

Deadlift 5 Rep

Deadlift 5-5-5-5-5

225-245-275-285PR-285(2)

Elizabeth

"Elizabeth"
21-15-9

135# Clean
Ring Dips

(95#,blue) 6:39 compared to 5:15 with 75# and 9:41 with 95#

OHS 3 Rep

20100817
OHS 3-3-3-3-3
95-115-125-135-155

KB Swing KB Thruster

3 Rounds
40 KB Swings
20 KB Thruster (10 each arm)

20kg KB 14:41

Run Thruster

3 rounds for time of:
Row 500 meters/Run 400 meters
45 pound Thrusters, 20 reps

11:50

20100813 OHS Lunge

For time:
95 #OHS 15-12-9
Lunge 30-24-18

6:29

L-sit Good Morning Sit-up Back Ext

:60 L-Sit
45# Good morning x30
60 Ab-mat sit-ups
25# Back extensions

24:07 (Back ext no weight)

SDHP HSPU

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Mod HSPU 11:16

"Elizabeth"

21-15-9

135# Clean
Ring Dips

(75#,blue band) 5:15

Pull-up Wall-Ball Team

125 Pull-ups / 125 Wall Balls
* Only one athlete allowed working at any time
* There is no minimum number of repetitions for each team member to perform"

Did this with Tommy, 13:** Did some Butterfly kips for the first time.

20100726

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
DU x10

2 Rounds
KB swings (Russian) x15
box jumps (20″) x10
squats x15
push-ups x10

WOD
125 Pull-ups / 125 Wall Balls
* Only one athlete allowed working at any time
* There is no minimum number of repetitions for each team member to perform

Front Squats, Bear Crawl, Linda Like

20100714

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 185/135
Press: 95/65
Back Squat: 135/95

Did Partners where both partners did the same alternating with doug and finish 17:14

20100712

STRENGTH
Front Squat 3-3-3-3-3 reps

135,185,215,245(PR),250(2)

WOD
Complete 3 rounds of:
Max Rep Front Squat 155 lbs
Bear Crawl 20 yards

6,6,5

Run

Run 8 min

1460 M

Lynne

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds

(155#) 7/7, 7/7, 5/5, 5/5, 4/3

OHS 3-3-3-3-3

95,105,110,115,125

AMRAP 10 Min
3 Snatch grip deadlift 155#
6 OHS 95#
9 Sit-ups

6 Rounds

"Cindy"

AMRAP 20 Min
5 pull-ups
10 push-ups
15 squats

8 rounds + 12 squats

This was the worst i have done with cindy in a while. Maybe someday i'll get serious about my diet.

Box Squat Back Squat HSPU

Box Squat 5-5-5-5-5 reps

45,95,125,135,145

WOD
3 rounds for time of:
95 pound Back squat, 20 reps
HSPU 20 Reps

ModHSPU 7:45

Power clean
5 @ 140
4 @ 150
3 @ 160
2 @ 170
1 @ 180

AMRAP 20 Min
21 Jumping pull-ups
15 Thrusters 65#

5 Rounds

Sectional WOD 3

20100625

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#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m

23:24

Ring Push-up Power Clean

20100624
"Grace"

135 pound Clean and Jerk, 30 reps

(115#) 3:14 compared to (95#) 3:02

20100621
Ring Push-ups Max x3

6,5,5

Power Clean 5x3 @70% 1RM

140

"Annie"

50-40-30-20-10

Double-Unders
Sit-ups

16:37

DB Snatch KTE

14,12,10,8,6,4,2--Reps
DB Snatch (14=7/side 12=6/side...)
KTE

7:57 25#

Pull-ups Power Clean

20100615
Power Clean 1-1-1-1-1-1-1
155-165-175-185-190-205(F)-200-205(F)

20100614
With a continuously running clock do 1 pull-up the 1st min, 2 pull-ups the 2nd min, 3 pull-ups the 3rd min... continuing as long as you are able.

8 Rounds +3
Hands started to rip the top layers so I stopped.

Push-Press

Push Press
155,175,185,195(F),195 PR,200(F)

Renegade Rows Sit-up Back Extensions

50 Renegade Rows (20#)
100 Sit-ups
100 Back extensions
50 Renegade Rows (20#)

10:57

Thruster DU KB Swing Lunge Burpee

For Time:
50 Barbell Thrusters (20kg barbell)
40 Jumprope Double Unders
30 DB Swings (55lbs/35lbs)
20 Barbell Lunge (10/side) Hold barbell overhead in snatch grip
10 Burpees

Rx'd 11:14

FGB style

In this workout you move from each of 4 stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:
Burpees (Reps)
Tire Flips Alt Directions (Reps)
Ball Slams (Reps)
Sledgehammer Swings Alt Arms (Reps)
The clock does not reset or stop between exercises.

HS hold Get-up

STRENGTH
HS Max Hold x3

WOD
AMRAP 10 Min
KB/DB get-ups Alt arms
Compare to 20091208

:51,:37,:41

16KG 34 compared to 23

20100601 Sprint Push-press

STRENGTH
50M Sprint x5

WOD
Push Press 5x3 @ 85+%

best sprint 7.59

155,160,160,160,155

Hang Power Snatch Run

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

(65#) 18:37 compared to 17:41 with 45#

Nicole

"Nicole"
AMRAP 20 min
Run 400m
Max rep pull-ups

14(PR)/9/11/7/8/6=55(PR,previous 45)

Back Squat

Back Squat 5x3

275,275,295,295,305(PR)

Ring Push-up Fran

STRENGTH
Max Ring Push-ups

9

WOD
"Fran"

21-15-9
95#Thruster
Pull-ups

(75#,15 & 9 blue band) 8:33

KB Challenge

20Kg
250/9100

Push Press

Push Press 5x5 @ 80+% 1RM

150,150,140,140,140

KB Challenge

20Kg
150/9350

KB Challenge

20Kg
200/9500

Push-Press DU Back Squat

Push Press
2x8 @ 50%
2x15 @ 60% 1RM

95,95;115,115(9)

Three rounds for time of:
30 Double-unders
5 Body Weight Back Squats

225# 9:54

KB Challenge

KB Swings
100/9700

KB Challenge

Startiing 10000 kb swings in one month, will work for between 350 & 400 swings a day.
completed/remaining; 200/9800

The Chief

"The Chief"
Max rounds in 3 min
135# Power Clean x2
Push-ups x6
Squats x9

4+3 pu, 3+6 sq, 3, 3, 2+3 pu =15 rx'd
compared to 14

Box Jump Deadlift Row

Push Press 1x20 @ 40% 1RM
3x3 @ 80-85% 1RM

75
150,155,155

WOD
Three rounds for time of:

24" Box jump, 15 reps
185 pound Deadlift, 10 reps
Row 250M

9:34

Push-press
2x5 @115
2x10 @135(10,6)

3 Rounds
135# Hang power clean x15
15 burpees

(95#) 8:12

Nate

"Nate"
AMRAP 20Min
2 MU
4 HSPU
8KB Swings

6 Rounds in 10 min.
Did my first HSPU today.

Push-Press

Push-press
7x1

155,165,175,175,180,180,185,190,195(F)

Rowing Interval

Rowing
10 intervals 21 sec work/30 sec rest
between 90-106 meters per interval. I was going to do 20, but my hamstrings were on fire and i didnt want to injure.

Baseline

"Baseline"

Row 500m
40 squats
30 sit-ups
20 push-ups
10 pull-ups

5:48

Chelsea 5K

"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Modified to 3,6,9 did 17 Rounds + 5Rounds

Then tonight
Cinco de Mayo 5K run 29:18, PR for 5K is 27:57 around the neighborhood.

Front Squat

Front Squat 7x1

225,245,255,265,270(PR),255

Push-up Sit-up Griff Pull-up Dip

STRENGTH
2Min Max Rep Push-up
2Min Max Rep Sit-up

34, 45
WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

17:09

At Noon
EMOM
2 Pull-ups 2 Ring Dips (after 3rd minute 4 Band Assisted Ring Dips)

Diane and Nancy

20100426

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

(85#) 20:52 Heaviest I have ever done this WOD.

20100423

"Diane"
21-15-9

Deadlift 225 lbs
Handstand Push-ups

(185#,knees on box HSPU)4:11

DB Clean & Jerk KTE

AMRAP 15:00

8 Hang dumbbell clean & split jerk (Alternate splits right then left)
8 Knees to elbow (KTE)

6Rounds + 6 Cleans

Front Squat

Front Squat 5x3 @ 91+%

205,205,205,210,210

HSPU Wallball Lunge MU

3 Sets Max Rep HSPU
2/3/2 all partial range

4 rounds for time of:

20 pound Wallball, 25 shots
Walking lunges, 100 feet
5 Muscle-ups

15:20 Didn't push hard enough on Wallball

Deadlift Cindy

20100416
Deadlift 3x5 @ 80+% 1 RM

275,275,275(3)

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

10 Rounds +5 Push-ups

Front Squat

Front Squat 5x4 @ 88+% 1RM

195,205,200,200

Virtual Shoveling Double unders

For time 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling
Double Unders

12:08 25#

Row 42sec on/30sec off x10 200Meters each round

4 Rounds completed at 200Meters

Helen

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

17:23, this one of my worst helens ever

Front Squat, Push-up, Body Row, Renegade Row

STRENGTH
Front Squat 3x8 @ 75-78% 1RM

175

WOD
AMRAP 10:00

Push-ups 15
Horizontal BodyRows 10 reps
Renegade Rows 8 reps (each arm)

3 Rounds + 10 BodyRows

Inverted Burpee KTE Pull-ups

3 rounds for time of:

15 Inverted Burpees
15 KTE

12:23

Then at lunch

4 Pull-up EMOM for 10 Min.

Jason

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time

19:03

Broad Jump, Erin, Rowing Interval

STRENGTH
Standing Broad Jump Max Distance
5 Attempts

7'1"

WOD
"Erin"
Five rounds for time of:

40 pound Dumbbells split clean, 15 reps
21 Pull-ups

15:43, only did 3 rounds with 30# and blue band.

Went back at lunch and did 15 intervals of 20:30 on rower.

Deadlift Press, Box Jump Burpee Karen

20100317
"Karen"

For time:
150 Wallball shots, 20 pound ball: Compare to 20100218

10:30 pr, 12:30 previous

20100316
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

265,240
145(4),120
WOD
10 minutes AMRAP of:
10 Box Jump (32″)
10 Burpee

Deadlift Press

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

260,235
140,115

20100226-27 Deadlift Press Burpees

Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

240,215
120,110

Burpee Challenge Day 39

20100227
Burpee Challenge Day 40

Deadlift Press Snatch Pull-ups

STRENGTH
Deadlift 1x5 mon wt, 1x5 90% 1st Set
Press 1x5 mon wt, 1x5 90% 1st Set

235,210
115,105

WOD
Three rounds, 15-9- 6 reps, for time of:
65 pound Squat snatch
Pull-ups

6:42

Burpee Challenge Day 38

Burpee

Burpee Challenge Day 37

Deadlift Press Get-up

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

240,215
120,110

WOD
AMRAP 10 Min
Get-ups
Alt arms

16Kg 23

Burpee Challenge Day 36

Deadlift Press KB Swing Dips

Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

235,210
115,105

5 Rounds
KB Swing x15
Dips x15

24K,Band Ring Dip 7:46

Burpee Challenge Day 35

Deadlift, Press, karen

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

235,210
110,100

WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball
compare to 20091223

12:30PR compared to 14:10 20091223 and previous pr of 12:45

Burpee Challenge Day 31

Deadlift Press Grace

#Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

230,205
105,95

WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps

(95# PowerClean) 3:02

Burpee Challenge Day 29

Deadlift, Press

STRENGTH
Deadlift 1x5 thr wt, 1x5 90% 1st Set
Press 1x5 thr wt, 1x5 90% 1st Set

225,195
100,90

KB Swing, Sit-up, Back Ext, KTE

Five rounds for time of:
Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

16:04 1 Pood,Abmat

Burpee Challenge Day 23

Deadlift,Press / Split Jerk Row Sit-up

STRENGTH
Deadlift 1x5 fri wt, 1x5 90% 1st Set
Press 1x5 fri wt, 1x5 90% 1st Set

215,185
90,80

WOD
AMRAP 7:00

DB Split Jerk 12 6/side
DB Renegade Row 12 6/side
DB Weighted Sit-up 12

3Rounds + 6 Jerks 25#

Burpee Challenge Day 22

Deadlift,Press / Fran

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

220,195
95,85

WOD
"Fran"
3 rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

(75#)9:10

Burpee Challenge Day 21

20100205

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

215,190
90,80

WOD
Start on Goal Line...
12 DB Thrusters
Run 20 yards and back
12 DB Swings
Run 20 yards and back
12 Push Ups
Run 20 yards and back
12 DB Swings
Run 20 yards and back
12 DB Thrusters
Run 20 yards and back

25#,3:25

Burpee Challenge Day 18

Deadlift, Press/ Elizabeth Clean Dips

STRENGTH
Deadlift 1x5 mon wt, 1x5 90% 1st Set
Press 1x5 mon wt, 1x5 90% 1st Set

210,185
85,75

WOD
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

8:31(75#,band)

Burpee Challenge Day 17

Sit-up Push-up Push Press

WOD
Complete as many rounds in 20 minutes as you can of:

15 Sit-ups
12 Push-ups
95 pound Push-press, 9 reps

7 Rounds+3 Sit-ups

Burpee Challenge Day 15

Deadlift,Press / Snatch Box Jump Sit-up

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

215,185
90,80

WOD
7 Rounds

Hang power snatch 5 (loading 25% of bodyweight)
Box Jumps 7 (full hip and knee extension on the box)
ABMAT Sit up 9

8:51

Burpee Challenge Day 15

Deadlift, Press/ Pull-up Squat

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

205,185
85,80

WOD
4 rounds for time of:

15 Pull-ups
25 Squats
Compare to 20091214

11:00(blue band)

Burpee Challenge Day 14

Burpee Challenge

20100131

Burpee Challenge Day 13

20100130

Burpee Challenge Day 12

20100129

Burpee Challenge Day 11

Burpee Challenge

Burpee 100 Day Challenge Day 10

Burpee Challenge

Burpee 100 Day Challenge Day 9

Deadlift, Press / Burpee Challenge

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk

3Rounds
10 squats
10 push-ups
10 sit-ups

STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set

205,185
85,80

Burpee 100 Day Challenge Day 8

Deadlift, Press/ Back Squat, HSPU

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm

2 rounds
0:20 handstand hold
15 KB swings (Russian)
10 box jumps (20″)

STRENGTH
Deadlift 1x5 60% 1RM, 1x5 90% 1st Set
Press 1x5 60% 1RM, 1x5 90% 1st Set

Deadlift 200/180
Press 80/75

WOD
15-12, and 9 rep rounds of:

Body Weight Back squat
Handstand push-up
for time

(225#/Mod HSPU) 9:11

Burpee 100 Day Challenge Day 7

Burpee Challenge

100 Day Burpee Challenge Day 6

Press

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl

2 Rounds
100 jumps
Push-ups x10
KTE x5

Press 5-3-3

WOD
Press 7x1

135-135-145-145-140-140-140

Press

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

2 Rounds
OHS x10
KB Deadlift x10
Press 3x5

WOD
Press 5x3

135,140(2),135(2),125,130

Snatch Grip Deadlift

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch x5

3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5

2 Rounds
Tuck L-hang x10sec
Kb Swings x10

Snatch Grip Deadlift 2x10

WOD
Snatch Grip Deadlift 5x5

225-245-235-245-255
First 3 sets were overhand grip, last 2 mixed grip. Could have done more with the mixed grip

Thruster / Clean / Deadlift

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm


Row 15 Strokes for Distance

WOD
AMRAP 20
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Deadlift 10 reps

Ran out of time today 8 Rounds in 15 min 75#

Jerk / Renegade Row / Sit-up

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5

3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5

2 Rounds
OHS x10
KB Deadlift x10

STRENGTH
Squat 1x20

190#

WOD
AMRAP 7:00

DB Split Jerk 12 6/side
DB Renegade Row 12 6/side
DB Weighted Sit-up 12

3Rounds + 4 Jerks 25#

Inverted Burpees / Box Jump / Burpeee

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5

2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15

WOD
3 Rounds for time

10 Reverse Burpees
12 High box jumps 36"
20 ft of Burpee Broad jumps

13:39 (32")