Split Jerks

@ CPB

Split Jerks x 2

95-115-135-155-175-195-205

3 x 45# Hang Snatch technique between jerk sets.

then Tabata DU's

129

AMRAP 10

@ CFH

amrap 10

2 pullups - strick
3 ring dips
4 push ups
5 squats

9 + 2 dips

BULL

@ CPB

Bull

2 rft

200 DU's
50 OHS @95#
50 Pull Ups
1600m Row

40:00

Stopped at 40 min because of time restraints, got 1 complete round at 32 min and 154 DU's @ 40min. Really struggled with DU's and went to singles on the pull ups so as not to rip my hands. looking fwd to the next time to up the weight and hopefully knock out the DU's.

@ CPB

"DT"

5 rft @ 135#

12 DL
9 HPC
6 PP

17:35

@ CPB

Tabata - Botton 2 Bottom

then

Row 1600m


12 / 6:51

B2B's suck!

Cleans

12/22

@ CFY

Cleans

135x2-155x2-175x2-195-215-225-235

full squat cleans felt pretty good.

@ CFH

5 rft

1 m-u
5/5 lunges
15 sit-ups
20 double unders

13:30

muscle ups went well only missed in the second round, double unders slowed me up, they will come back to me.

Snatch

@ CPB

Full Snatches
x1

95x2-115x2-135-145-155-160-165

felt real good, knee was strong. had a couple of good rest days.

Doubled Up

@ JCC

#1

3 rft

10 DL's @ 225#
30 GHD situps

6:47

#2

3 rft

10 pullups
30 back ext.

7:59

@ CFY

Hang Snatch

x2

95/115/135/145

Clean

x2

135/155/175/185

x1

195/215/220/225 (f)

4x1 MU w/ turn out

Split Jerks

@ JCC

Split jerks (behind the back)

5-5-5-3-3-3-1-1-1

135-155-165-185-195-205-215-225-235

good lifts, 235 had a slight push out at the top. good to get some heavier weights overhead.

12 Days of Christmas

after 2 days of rest

@ CFY

Snatch (x1)

95-115-135-145-155-160-165-165

second snatch at 165 was good.

then

12 Days of Christmas (@115#)

1 DL
2 Box jumps
3 Pwr Cleans
4 Pushups
5 Snatches
6 Burpees
7 Du's
8 KBS @ 70#
9 Wall Balls @ 20#
10 Sit ups
11 Pull ups
12 Thrusters

38:37

@ CFH

Snatch (split)

95x2-95x2-115x2-115x2-135-145-150-150-155-155-160-160-165

C (split) & J

135x2-155-185-185-195-195-205-205

felt good, snatch is coming back.

12/7

@ CPB

7 rft

7 pull ups
7 burpees

7:43

completely sucked. todays diet killed me, too much crap and I felt it!

12/6

@ JCC

Row 30 min for distance

6912m

21:57 @ 5K not to far of my best 5K time.

@ CFY

Snatch (split)

x1

115/115/135/155/155/170(f)

C (split) & J

x 1

155/175/175/185/205/225(f)/195/195/195/205

@ CFH

amrap 20

2 muscle ups or 4 attemps
6 pistols
12 kbs @ 45#

6 rds (1/0/0/1/1/0-mu's/rd)

still gettting the muscle up back, a little bothered by my inability to consistently do one.

@ CPB

5 rft

5 hang pwr snatches @ 75#
10 box jumps
5 burpees

7:43

just what i needed. worked on some double unders, they felt good, still nervous about my knee although it seems to be coming around slowly. I'm still off center in the overhead squat position but getting better.

@ CPB

5 rft

row 250m
5 puss press @ 135#
10 push ups (game style)
20 sit ups

17:23

MU's & TG's

@ CFH

Skill - muscle-up transition work on low rings (waist) then higher at shoulder.

5 x 1 muscle ups

with

5/5 25# (1/2) Turkish Get ups

no time. skill day.

Got my muscleup back!

Power Cleans

@ CPB

Power Cleans

5/5/3/3/1/1/1

135/145/165/175/185/195(fx3)

knees were very sore from yesterdays WOD and yard work. I should have rested them and worked something else. Learning that programming is not set in stone.

Pain Storm ?

@ CFY

Row 1500m

then

10rds
5 pullups
10 pushups (games style)
15 squats

then

30 snatches @ 115#

31:49

Diane

@ CPB

Diane
rx'd

21-15-9

DL's @ 225#
hspu's

11:38 (pr)

Viking Helen

@ CPB

Helen on a Boat

row 500m
21 kbs @ 55#
12 pullups

13:06

pullups sucked!!

Jackie

11/24 @ CPB

Jackie

row 1000m
50 thrusters @ 45#
30 pullups

10:18

absolutely a horrible time, I need to get my gas back, could only get the first 25 thrusters unbroken, I am very disappointed. knee felt pretty good, just no gas.

11/22 @ JCC

Push Press
x 3

95/115/135/155/175/185/195(1)

11/20 @ CPB

snatch
x1 (80-90%)
95/115/125/135/135/145/150/155/135/135/145/150


C&J
x1 (80-90%)
135/155/175/185/195/205

11/19 @ CPB

5 rft

5 hspu
10 kbs @ 70#
500m row

18:10

11/18 @ CFY

21-15-9

deadlifts @ 225#
burpees
ring dips
v ups

20:04

11/17 @ JCC

Swim

10x25 @ 5sec
5x50 @ 15sec
3x100 @ 75sec

11/16 @ JCC

Weighted pullups @ 25#

2/2/2/2/2

then AMRAP 15

row 500
5 manmakers @ 25# db's

4 rds

11/15 @ CPB

4 rft

50 kbs @ 35#
25 situps

12:11

11/14 @ CPB

Hang snatch

5-5-3-3-3-1-1-1

95-105-115-125-135-145-150-155

11/11 @ JCC

Veterans Day

ERIN
5 rds

40 db cleans (split)
30 ghd situps

21:00

11/10 @ JCC

Snatch Balance (split)
3/3/3/1/1/1

135/155/175
185/195/205

11/9 @ JCC

15 min mu work (could not get one)

then

5-4-3-2-1 hspu
10-10-10-10-10 burpees

8:57

ugly workout, very tired from night works and felt very bloated.

11/6 @ JCC

split snatch
1/1/1
135/145/155

AMRAP 15

row 250
10 pushups
10 GHD

5 rds + row

11/4 @ JCC

Deadlifts w/ high pull
3/3/3/3/3

135/185/195/205/215/225

11/1 @ JCC

Swim
10x50 @ 15sec
4x50 kick
2x50 fins
4x25 min stroke

10/30 @ CFY

Barbells for Boobs

Grace

30 C&J @ 135#

3:41 (6 sec slower than pr)

was a very long time since performing Grace and I'm pleased even with a bum knee.

10/28 @ CPB

10 rft

5 kte
10 wb @ 15#

9:54

10/27 @ CPB

AMRAP 20

3 hspu
5 pullups
7 kbs @ 70#
11 lunges

11 rds (19:35)

10/26

@ CPB

3 rft

row 500m
10 pushups
20 situps
30 supermans
20 situps
10 pushups

17:55

a little different than i initially planned but worked out fine. knee is feeling good.

Deadlifts

10/25
@ CPB

Deadlifts

5-5-3-3-1-1-1

135(10)-185(6)-225-255-275-285-295-305-315

AMRAP

@ CPB

AMRAP 20min

5 dips
10 wallball @ 15#
250m row

8 rds + wallballs

knee felt real good. a little slow on the transitions between exercises so i could pick up a round or so next time.

Snatches and Burpees

@ CPB

5 rft

3 snatches @ 135#
10 burpees

8:15

snatches were tough with the knee, tried not to drop under the weight so mostly a power snatch with a press out at the top, also tough w/metal weights. burpees went well, not hard on the knee at all.

Row intervals

Row
2000 rest 3min
1000 rest 2min
500 rest 1min
250

8.20 / 4.06 / 1.54 / .55

My worse 2k time.

back at it

after a long lay off from the outage and a knee injury, I'm back at it again. The knee injury has been the worse part. I know it will never be 100% again but as long as. I can stay moving I'll be ok wih it. So here are are my last couple of wods.

10/15
Presses
5x3
Worked up to 150

10/16
5 rds
Max pullups
Max pushups
1 minute rest between rds

10/17
Amrap 20
Row 500
10 hpc @ 95
20 situps

5 rds

9/16

@ CPB

4 rft

Run 400m
10 burpees

10.53
M - 11.07
R - 11.57 (row 500)
P - 14.00

9/15

@ CPB

3 rft

15 DL
12 HPC
9 FS
6 Jerks

11.25 @ 115#
R - 9.07 @ 95
M - 12.21 @ 95
P - 18.00 @ 95

9/14

9/10 - 9/13 rest and family time pre outage.

9/14 @ CPB

Little Barbara

5 rds w/ 1min rest between rds

5 pullups
10 push ups
15 sit ups
20 squats

1.21 - 1.20 - 1.15 - 1.18 - 1.15
P - 1.17 - 1.15 - 1.54 - 2.03 - 2.11
M - 1.25 - 1.30 - 1.24 - 1.29 - 1.42
R - 1.06 - 1.08 - 1.06 - 1.07 - 1.05

9/9

@ CPB

5 rft

10 kbs @ 70#
20 good mornings

4:36
R - 4:41

Cindy

@ CPB

10 min Cindy

5 pull ups
10 push ups
15 squats

then

Max Overhead in 5 min

8 rds (225#)
r- 8 rds + pull ups (160#)
m- 7 rds (145#)

9/6

@ CPB

ANNIE

50-40-30-20-10

du's
sit-ups
8.13

9/5

after some rest 8/29 - 9/4

@ CPB

Snatch grip DL's

3-3-3-3-3

185-205-225-255-275

1x3

wide grip high pulls @ 205#

8/28

@ CFH

Nancy @ 115#

5 rft

run 400m
ohs @ 115#

14.55 (pr!!!)

8/24 & 8/26

@ CPB

21-15-9

ring pushups
swissball ghd w/ 20#

6.01
r - 4.53

@ CPB

Tabata style

sdlhp @ 75#
supermans
push press @ 75#
V ups

7 - 11 - 6 - 6 = 30

8/20 & 8/23

@ CFH

5 rft

25 du's
10 pullups

5.26
r - 5.51
m - 12.28

8/23

@ CFH

5K

31:40

8/18 & 8/19

@ CPB

Front squats

5-5-3-3-3-1-1-1-1

95-135-155-175-185-205-225-245-265

then 50 wallball for time @ 15#:

1:31
r - 1:36
m - 1:43

@ CPB

Micheal

run 800m
50 sit ups
50 good mornings

26:58 - row
r - 22:53
m - 23:43

8/16 & 8/17

@ CPB

4 rft

run 400m
8 hspu's
12 lunges @ 50# db's

16:18
m - 45# db's 15:09

@ CPB

7 rft

7 Hang power snatch @ 75#
7 burpees

6:03
m - 8:13 @ 65#
r - 8:38

8/12 & 8/14

8/14

3 rft

10 deadlifts @ 250#
50 du's

9:23

M- @ 225#, 15:43


8/12 @ CPB

for time:

squats 20 down to 2
push-ups 10 x 10
sit-ups 2 up to 20

10:29
R - 9:19
M - 14:00

It's been awhile!

8/10 @ CFH

'SQT'

10 ground to overhead @ 95#
run 200m (4 x 50m)

5:09

R - Helen @ 45# - 11:59
M - 21-15-9, thrusters @95#, KTE, DUs - 15:53

8/09 @ CFH

'EVA'

5 rft

run 800m
48 kbs @ 45#
30 pullups

64:34
brutally hard and hot

M- Helen @ 45# 14:00

8/08 Rest Day

8/7 @ CPB

21-15-9

Thrusters @ 95#
KTE

9:46

8/6 @ CPB

Row 1000m, 750m, 500m, 250m
rest is the interval time

3:47, 2:53, 1:48, :50
M - 3:50, 2:55, 1:52, :48

Long rest period from 7/31 do to baseball, vacation, and a tweaked back from squats during CF Total at Crossfit Rehoboth Beach, Tye had a very successful final tournament at Sports at the going 6 for 12 with 2 hr's, 3 doubles, and a single.

7/30 @ CFRBB

CF Total

Squat - 305, 335, 345(f)
Press - 145, 155,170
DL's - didnot perform do to tweaked back

Isabel

@ CFRB

Isabel rx'd

30 Snatches @ 135#

for time: 10:15

tough to do as rx'd with a no weight dropping rule. adds a couple of minutes to the time and quickly increases the fatigue factor.

CFRB

@ CFRB

Deadlifts

3 x 5

135-185-225-275-300(2)

then

21 - 15 - 9

KBS @ 1.5 pood
Jumps over Box
Wall Ball @ 20 #

7:58

Alex - 12:55

Angie

@ Crossfit Rehoboth Beach

Shoulder Press

5 x 5

95 - 115 - 125 - 135 - 145 - 150(4)

Angie

as RX'd

100 pullups
100 pushups
100 situps
100 squats

29:49

what a horrible wod, tore me up, but I got through it. Nice people at CFRB. going back the rest of the week.

Basketball

in true crossfit style, a game of 2 on 1 basketball for todays WOD, Rey and I against Mike, it was close in the beginning but Rey and I came thru in the end. Lot's of fun, some good cardio, and lots of sweat.

Amanda

@ CFH

Amanda

As Rx'd

9 -7 - 5
muscle ups
snatch @ 135#

16:47

no were near the games competitors times, but I got all of the muscle ups. I'm pretty stoked about that!

M - Elisabeth @ 95# - ~16:45
R - AMRAP 20, run 400, 15 T2B - 6 rds @ 19min

7/21

@ CFH

5 rft

10 push press @ 135#
20 lunges
30 du's

12:46

M - 18:51 @ 95#

R - Death by Pullups

14 rds + 7

hot and humid.

7/20

@ CFH

AMRAP 20 min

run 400m
15 T2B

5 rds + run

M- 5 rds + 12 T2B

Snatches

7/19

@ CFH

Snatches

5-5-3-3-2-1-1-1-1-1

95-105-115-125-135-145-155-165-170-175

felt rusty in the beginning but got it together and they felt better by the singles.

then some muscle ups

1-1-1(full turn out)-2(full turn out)- 1(full turn out)

muscle ups felt real good for not doing them in about 3 weeks.

Diane

7/16

@ CFH

as Rx'd

13:47

M - 13:23

very hot outside

A week of training

A long week at work and the server at work won't let me log in so posting this past 5 days all at once.

7/12

@ CPB

worked up to a max

1 clean
2 front squats
1 jerk

95/115/135/155/175/195

then

1 c & j

205/215/225(f)

7/13

@ CPB

Death By Pull ups

12 rds even

7/14

@ CPB

5 rft

run 400m
15 thrusters @ 115#

22:13

7/15

@ CPB

5 rft

40 du's
30 box jumps
20 kbs @ 55#

19:07

7/11

Bike ride

w/ Kate and Jude

1st 6 miles nice and easy with a ride up log hill (.5mi long max 19%, avg 14%), then rode home by myself. No time since my speedometer is broke, need a new one. very enjoyable.

11 mi total.

7/8

@ Camp PB

for time:

run 200m
20 push ups
run 400m
20 push ups
run 800m
20 push ups
run 400m
20 push ups
run 200m
20 push ups

13:58

R - 13:42 (row -250, 500, 900)
M - 15:08

7/7

@ Camp PB

FGB

wallball @ 15#
push press @ 75#
box jumps
sdhp @ 75#
row for cal

rd 1 - 105
rd 2 - 101
rd 3 - 98

= 304

M - 232

Bohica

@ CFH

amrap 20 min

10 thrusters @ 65#
10 pull ups

11 rds

heat was tough, jinxed myself the other day by saying it's been awhile since i've got a blister, well i got 2 today at about 10 min in so the last 10 min were painful and strategic trying to avoid major blister damage.

1 rd short of my best.

7/5

Bike ride

17.1 mi / 28.5km

65 min

avg. 15.5 mph

slightly hilly, good ride only the second time out this year, felt good.

7/2

@ CFH

5 rft

5 dead lifts @ 275#
5 hspu's

10:59

really tough on the legs to finish the week up with, struggled with the dl's after the first round.

7/1

@ CFH

3 rft

5 Snatches @ 135#
20 pull ups
800m run

20:55
M - 22:05 @ 75#

another beautiful morning, perfect temp with a slight breeze. snatches felt heavy after the first round and pull ups were ok. the new bar in the garage is better than the old one.

Nancy

@ CFH

5 rft

400m run
OHS @ 115#

15:31
M - 16:20 @ 45#
K - 4rds @ 15#, 14:30

set a pr by 14 sec, weather was perfect, high 60's, no wind and a flat route. went a little heavier to push my legs and it still turned into a pr which was surprisingly nice. Alex (12:26) and Bean(12:18) did jumping helen.

6/29

@ CFH

for time:

50-40-30-20-10

squats & sit-ups

11:26

after a couple of days off and night works didn't feel too bad. squats were easy and the sit-ups could have been better. pretty hot in the garage.

Cleans

@ CFH

95x5
115x5
135x3
145x3
155x3
175x3
185x3
205x3
215x2
225x1

been a long time since i've gone heavier on cleans. felt good in the front squat position. need to start adding more O-lifts in the mix, love them.

1/2 Murph

@ CFH Leader Heights Elem.

for time:

" 1/2 Murph"

.5 mi run
50 pull ups
100 push ups
150 squats
.5 mi run

22:36

heat was brutal again. stuggled with the pull ups, hands were slipping, couldn't get into a rhythm, need to work on them more, not strength the stringing them together.

6/23

@ CFH

amrap 15min

Run 100m
2 bear complex @ 95#

13rds

heat was blazing today. i like this one, could have used 115#.

6/22

@ CFH

3 rft

1 muscle up
4 ring pull ups
run 10m
10 push press @ 95#
bear crawl 10m
10 kbs @ 45#
left bear crawl 10m
20 supermans
right bear crawl 10m
10/10 15# bar slams to tire
backward bear crawl 10m
10 hang pwr snatches @ 75#
broad jump 10m
10m ladder speed drills
5 burpees
10m ladder speed drills
sprint to pullup station 60m

21:48

6/21

@ CFH

4 rft

10 burpees
20 sit-ups
30 du's
400 m run

m -17:40
k - 26:59

out in the heat at the track

6/19

@ CFH

AMRAP 15min

10 (5/5) Lunges @ 45#
10 Burpees

8 rds

6/16

@ CPB

3rft

run 400m
15 DL's @ 155#
15 rings dips

for got stop watch, ~11:00

6/15

@ CPB

for time:

10-8-6-4-2 Push press @155#
30-30-30-30-30 du's

7:43

6/14

@ CPB

AMRAP 20min

1st 5 min
7 wall ball @ 14#
7 burpees
2nd 5 min
5 pullups
10 pushups
15 squats
3rd 5 min
7 situps
7 kbs @ 45#
4th 5 min
row 200m
10 back ext

20 rds

6/11

@ CFH

4 rft

10 power cleans @ 135#
15 KTE's
run 400m

17:42

Annie

@ CPB

50-40-30-20-10

du's & sit-ups

7:41

20 sec slower than pr, but started timer on own and miss first 3-5 du's so overall a good time, would have been much closer to pr time.

6/9

@ CPB

Presses

5-5-3-3-3-1-1-1

95-115-135-145-150(2)-155-165(f)-160-165-170(f)

then

170 x 8 push press

6/8

@ CPB

amrap 20min

10 push ups
20 box jumps
30 du's

10 rds + push ups

6/7

@ CPB

21-15-9

OHS @ 135#
Pull - ups

11:49

tougher than i thought, the OHS were heavy, might have gone a little easier with bumper plates. will try again in a month or so.

Run

6/6

3.25mi run

32:50

slow, first time over a 400 in many many months.

Helen

6/5

Helen

3 rfts

run 400m
21 KBS @ 45#
12 pullups

12:14

Bohica

@ CF York

AMRAP 20 min

10 thrusters @ 65#
10 pull-ups

12 rds even.

got a cold so i was dragging

3/10

@ CF York

4 rft

5 hang pwr snatch @ 95#
10 kte
15 push-ups

6:42

Front Squats

3/9

@ CF York

Front Squats

5-5-3-3-1-1-1

155-175-190-215-235-255-295(f)

then

5 frt
10 sit-ups
20 d-u's

2:55

Nate

3/8

@ CF York

"Nate"

AMRAP 20 min
2 m-u's
4 hspu's
14 kb swings @ 40#

8 rds + 1m-u

would have been able to get 9 rds if I could have gotten the 2nd m-u, I had plenty of time for the 9th. just couldn't get that last m-u.

Press

3/5

@ CF York

SP x 5

95-115-135-140-145-150(3)

then

Death by 10m sprint

12 rds + 5' short of 13

400's

3/4
@ Camp PB

8 x 400 w/ 90 sec rest

total time: 27:26
rest time : 10:30
run time: 16:56
avg 400: 2:06

first 4 400's were slow then I picked it up for the last 4 to be were I needed to be. Just didn't realize how slow they were until too late. over all it felt good.

3/3

@ Camp PB

7 rft
7 burpees
7 pull-ups
7 hang pwr snatch @ 95 #
7 kte

21:33

very tough after yesterdays wod. traps and chest were fried, so the snatches and burpees were challenging. this should normally be in the 15-18 min range for me, I believe. we'll see next time.

3/2

@ Camp PB

for time:

10-9-8..2-1 pwr cleans @ 155#
20-19-18...12-11 push-ups

18:33

tough wod. push-ups really get tough.

Deadlifts

3/1
@ Camp PB

Deadlifts x 5

135-205-225-245-255-275-295-305

then
5 rft
7 wallball @ 15#
9 sit-ups

2:38

2/27

@ CF York

4 rds
1 min work/ 30 sec rest (move to next exercise)
2 min rest btwn rds

row for cal.
squat 45# plate
box jump
PP

378

Annie

2/26
@ CF York

"Annie"

50-40-30-20-10
d-u's
sit-ups

7:21 (pr)

Grace

2/24
@ CF York

Max height box jump:

43.75" (pr)

"Grace"

30 C & J @ 135#

3:45

Deadlifts

2/23
@ Camp PB

5-5-5-5-3-3-3-1-1-1

135-185-225-245-265-285-295-315-325-335

Jackie

2/22
@ CF York

"Jackie"
Row 1000m
50 thrusters @ 45#
30 pull-ups

8:40 (pr)

1 m-u pre WOD
3 x 1 m-u post WOD

CF TOTAL

2/20
@ CF York

Press - 165#
squat - 345#
DL - 355# (pr)

total - 865 (pr)

Murdered by D-U's

2/19
@ CF York

for time:

200 d-u
20 thrusters @ 133#
30 push-ups
40 sit-ups
200 d-u

17:58

2/18

@ Camp PB

7 rft
7 hang snatches @ 75# (full)
7 bench jumps

8:42

actual WOD was hang power snatches @ 95#, misread the WOD, will do as required in the near future.

2/16

@ CF York

3 rft
100 d-u's
20 strict pull-ups
40 KTE

28:48

My abs are still murdered from 2 days ago, plus kte's are a weakness and strict pull-ups are another one, so a complete crappy WOD for me.

2/15

@ CF York

for time:

Row 1k
20 thrusters @ 125#
40 Jumping Sit-ups
20 thrusters @ 125#
Row 1k

26:20

2/14

@ Camp PB

For Time:
10-9-8....2-1 Burpees
2-4-6-....18-20 GHD Sit-ups

12:49

as close as we can get at work for GHD, more like roman chair.

Shoulder Press

2/13
@ Camp PB

SP x 3

65/85/105 x 5

125-130-135-140-145-150-155-160(2)

then

Row 1k

3:30 (pr!)

Chief

@ Camp PB

"mini" Chief

3 rds of AMRAP 3min
3 Power Cleans @ 115#
6 Push-ups
9 Squats
w/ 1 min rest btwn rds

rd1- 4rds + 6 squats, rd2 - 4 rds + 2clns, rd3 - 4 rds + 3squats

Snatches

2/9
@ Camp PB

Hang and Full Snatches

worked on hip extension

Weighted Pullups

2/8
@ Camp PB

x1
25-30-35-40-45-50-55(?)-60(f)

2/7

@ Camp PB

Deadlifts x 5

135-185-225-245-265-265-265-265-275

hip was really bothering me today.

2/5

@ CF York

4 rft

15 box jumps
15 thrusters @ 95#
15 pull-ups

13:44

hip still hurting but not to bad, breathing is getting better after the cold and got 1 m-u.

2/4

@ CF York

5 rft

10 2x push-up Burpees
20 sit-ups
30 squats

15:03

hip was hurting during squats, need to do more stretching. got 4 or 5 m-u's after the wod with one being 2x.

2/3

@ CF York

4 rft

2 M-U's
30 D-U's
20 KB Swings @ 2x25#

11:00 as Rx'd

Felt good to get all my m-u's after the poor showing at the level one cert.

2/1

@ CF York

for time:

21-15-9

thrusters @ 95 #

OHS @ 95#

push-ups

10:50

Crossfit Cert #2

@ KOP

Team WOD

AMRAP 12 min

Box jumps 28"

KB SDLHP @ 30#

Push-ups

75 meter sprint

rest

lots of fun

Crossfit Cert #1

@ KOP

Tabata Squats 4 min

19-15-17-17-17-17-17-17

then

Fran

98#

7:20

2k Row

1/28

@ Camp PB

2K Row

7:37

Annie

1/27

@ Camp PB

"Annie"

8:30

PR

1/26

@ Camp PB

AMRAP 20min

10 pull-ups

10 thrusters

10 sit-ups

9 rds + pull-ups

1/23

@ CF York

4 rft

Run 400m

20 pull-ups

50 d-u's

20 28" tire jumps

22:17

1/22

@ CF York

for time:

100 sit-ups

1 DL @ 315#

80 sit-ups

2 DL

60 sit-ups

3 DL

40 sit-ups

4 DL

17:30

1/21

@ CF York

for time:

1000m Row

@ 135#

21 squat cleans

21 push press

15 squat cleans

15 push press

9 squat cleans

9 push press

1000m row

29:13

tough wod, got 1 m-u right after the wod

1/20

@ CF York

easy night

Snatch

135/ 155/ 165/ 170/ 175/ 180

1/19

@ CF York

4 rft

30 double-unders

30 burpees

30 double-unders

22 28" tire jumps

24:00

1/18

@ CF York

5 rft

5/5 pistols

20 KB swings @ 55#

30 push-ups

40 sit-ups

28:34

1/16

@ CF York

for time:

2-4-6-8-10-8-6-4-2

false grip ring pull-ups to chest with turn out at the bottom

ring dips

KTE

burpees

40:30

really struggled with this one but it should hopefully help

1/15

@ CF York

5 rft

5 presses

20 squats

10 push presses

20 squats

15 push jerks

20 squats

30:11

tough WOD.

1/12

@ CF York

Tabata

SDLHP @ 115# - 46
D-U's - 115
push-ups - 61

2 consec m-u's

1/11

@ CF York

for time:

20-15-10

squat cleans @ 115#
thrusters @ 115#
sit-ups

17:06

2 consec m-u's

Push -Jerks

@ Camp PB

Push-Jerks

135, 155, 185, 195, 205, 215

had to clean the weight first then Jerk it. not bad considering how long its been since i've gone heavy, still had some more room to go up but ran out of time.

Fran

@ Camp PB

Fran as Rx'd

6:07

not my best time but pleased thrusters were good and first rd of pull-ups were good. still have so much improvement. 3 weeks until the next time, maybe i'll be down some weight and excitement from being at the cert will help me.

1/8/10

@ Camp PB

3 rft

10 (5/5) TGU's @ 35#
20 (10/10) Db Snatch @ 35#
40 D-U's

19:11

horrible time, struggled with everything even the d-u's. not much sleep over the past couple of days, maybe?

1/7

@ CF York

AMRAP 20min

5 HSPU's

10 45# Plate old school Front Raises

20 D-U's

6 rds + plate raises

30 sec shy of being 7rds, was kicking the d-u's after the first round and it took me a little bit to get in the rhythm for the front raises, the hspu's went well 3&2's all the way until the last round, head all the way to the floor.

1/5

@ CF York

for time:

20 thrusters @ 95#

40 box jumps

60 sit-ups

20 thrusters

60 sit-ups

40 box jumps

20 thrusters

17:23

not a bad time, sometimes when your fatigued from lack of sleep, workouts go smoothly because you just get into a rhythm (pace) and just get it done and the time turns out better than if you had gone at it hard right away then faded out.

Deadlifts

@ Camp PB

Deadlifts

135x5, 185x5, 225x5, 245x3, 265x3, 285x3, 295x3, 305x3, 315x3

not to bad grip started to fail at 295 so I used straps for the last 2 sets so I could get the heavier weight.

1/4

after a few rest days and easy days i'm back at it. got this WOD from CF KOP and I liked it.

@ Camp PB

AMRAP 15min

3 Hang pwr snatches @ 95#
then
2rds
3 pull-ups
6 push-ups
9 box jumps

7 rds