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)