6/28

@ CPB

3 x 5 DL

235, 255, 265

then

5 rft

3 hspu's
5 pull ups
15 squats

6:50

6/27

@ CPB

amrap 20min

5 KBS @ 70#
10 sit ups
15 du's

13 rds + 13 du's

6/26

Rest Day

6/25

@ CFH

amrap 20 min

3 pull ups
6 push ups
9 squats
120 m run

11 rds +8 squats

6/24

@ CFH

400m run
10 c & j @ 95#
400m run
10 c & j
400m run
10 c & J
400m run

13:30

6/23

Rest Day

6/22

@ CPB

1/3/5

Press/Push Press/Push Jerk

45/65/85/105/125/135/145

felt good, tired.

400's

6/21

@ CFH

4 x 400m w/same time rest

1:45, 1:32, 1:30, 1:30

then

800m easy

4:00

felt real good, worked on form and turnover

Trying to get Back

6/20

CFH

5 rft

5 power Cleans
5 pull ups
400m run

17:17

slow going, but the knee felt good during the runs and still feels good now a few hours later.

5/17

@ CPB

59 Burpees

For time:
30 du's
25 sit ups
20 back ext
15 pull ups
10 ohs @ 135#
15 pull ups
20 back ext
25 sit ups
31 burpees

12:21

5/15

28 burpees

Back at it!

After some spuratic WODs and some time off, I'm back at it.

5/14 @ CPB

10 rft

run 200m
10 burpees

25:53

just plugged along on the runs, trying to keep the knee safe. felt good, save this one for another time and really try to bust it out.

5/13 @ CPB

200 Burpees

~40 min

Nancy

@ CPB

5 rft

400m run
15 ohs @ 95#

17:13

Probably one of my worse times but it felt good to be running again, very little pain so that's good, tried not to push to hard. Running is what I need right now!

4/9 @ CPB

Task Priority Fight Gone Bad

20 WB @ 15#
20 SDLHP @ 75#
20 BJ's
20 PP @ 75#
20 cal Row

5:25, 5:20, 5:20

I like this style better than the original, reps are equally distributed, not maxing 1 or 2 and sucking at the rest, good WOD.

4/7 @ CFY

WOD 11.3

AMRAP 5 min
165# squat cleans & jerk

17 rds + 1 sq cl

4/3

Road Bike Ride

14.61 mi / 58 min

4/2 @ CPB

5 rft

5 hspu's
10 hip ext
30 du's

10:45

4/1 @ CPB

5 rft

500m row
10 back sq @ 135#
15 sit ups

20:45

3/31 @ CFY

WOD 11.2 AMRAP 15min

9 dl @ 155#
12 push ups - gs
15 box j's @ 24"

7 rds + 5 dl's

3/30 @ JCC

easy day to work out stiffness

Weighted pull ups
2x10#,2x15#,2x20#,1x25#,1x35#

push ups, sit ups, bergener w/u, squats, lots of stretching

3/27 @ CFY

Snatches
(2x)95/135/145/155/165
(1x) 175/180/185

3 rft
50 du's
25 pull ups
50 box j's @ 33"
25 kbs @ 70 #

37:25

WOD 11.1

AMRAP 10min

30 du's
15 pwr sn @ 75#

4 rds + 17 du's

(could have done more but was completely exhausted from 2 previous wods)

3/26 @ JCC

10 rft

20 du's
10 hip ext
10 ghd sit ups

12:20

A new week

3/23 @ CPB

Row 1000m (3:38)

amrap 20 min

6 Push Press @ 135#
18 Sit ups
36 du's

6 rds + sit ups

3/22 @ CPB

500 m row
10 dips
500m row
8 dips
500m row
6 dips
500m row
4 dips
500m row
2 dips

15:13

3/21

1000m row (3:50)

Back squat
135x10, 155x10, 185x10, 205x5, 225x5, 245x5, 245x5

1000m row (3:50)

Bike Ride

Road Ride

~13 miles

55 min

very easy ride, enjoyed the weather

Easy Day

@ CPB

w/u Row 1000m (4:00)

4 rds (no time)

3 hspu's on 1" plates to floor
3 pull ups (dead hang)
5 dips
5 kte
10 back ext.
10 sit ups
15 squats
20 du's

c/d Row 1000m (3:54)

@ CPB

w/u 1000m row (4:00)

4 rft

10 pull ups
30 walking lunges

7:38

c/d 1000m row (3:58)

getting a little better each day, less and less congestion

@ CPB

AMRAP 20 min

10 WB @ 16#
10 situps
20 du's

11 rds + situps

starting to feel better in the chest, not as congested.

@ CPB

Behind the Neck Jerk x 1

95x3, 135x3, 165,185,205,205,215,225

Split jerk x 1

185,205,215,215,225

@ CPB

Death by ?

pullups and pushups

Min 1, 1 pullup; min 2, 2 pushups; min 3, 3 pullups; min 4, 4 pushups; etc.

14 min complete, 10 pullups

Still suffering from the affects of the cold, crappy excuse but the truth.

@ CPB

3 rft

5 clean and press @ 135#
500m row

13:25

still struggling with breathing

@ CPB

After a full week of intense sickness, still lingering, I have finally got a WOD in and struggled to find my wind and strength. Still functioning at about 85% with a cough, will this sickness ever end.

AMRAP 20 min

5 hspu's
10 DL's @ 185#
15 box jumps

6 rds + hspu's

The only highlight for the entire WOD was that all hspu's were performed unbroken, atleast I've got that going for me.

2/28 @ CPB

5 rft

3 hspu's
20 sit ups
40 squats

10:54

2/27 @ CPB

Snatch

45x3, 65x3, 85x3, 95x3, 115, 135, 145, 155, 165, 170

@ CPB

AMRAP 12 min

10 WB @ 16#
5 pull ups

12 rds (11:35)

2/25 @ JCC

Row 750m

2:32

------

5 rft

3 hspu's
10 Hg pwr Sn
30 du's

15:45

du's went well, still got some congestion.

2/22 @ JCC

ANNIE

50-40-30-20-10

du's & Sit ups

9:20

not a good time, stuggled with du's


2/21 @ JCC

Squat

5x5

225-225-245-245-245

w/

5x3 pull ups

WOW

2/14 thru 2/18

Car accident followed by a shitty nagging cold finally got a WOD in on 2/19 @ CF ALBANY.

Group Dynamic w/u
-----
5 rft

10 pwr cleans @ 135#
15 push ups

9:02

stuggled with a stuffed nose and no wind.
-------

500m row for time:

1:39

suprized myself with tha time.

PR!!

After 3 full days of Rest

@ CFY

Snatch

x 1

135x2/ 155x2/ 165/ 175/ 180/ 185/ 187/ 190(PR!)

Good lift, good lockout, no question!

------

2 person Team WOD

50 WB
75 KBS
100 Pushups
150 Situps
200 Squats
800m Run

Work split evenly, while partner holds a plate over head.

then 50 burpees each

31:02

2/9

2/9 @ CPB

DL

4 x 5

135x10/ 185x5/ 225/ 245/ 265/ 275

------

Karen

150 WB @ 16#

8:11

2/7 @ JCC

Press
5x5

95/105/115/125/135

2x3

145/155

Squat
2x10

95/135

2x5

185/225

2/5 @ CPB

for time:

Row 1000m (3:53)

then

3 rds
20 du's
10 OHS @ 95#
20 du's
10 pushups (gs)

13:08

struggled with the du's

Lynne

@ CPB

Lynne

5 rds

max bench press @ 205#
max pullups

8/17, 8/16, 7/13, 6/13, 5/12

34/71

@ JCC

3 rft

500m row
15 Thrusters @ 65#
30 sit ups

15:44

struggled on the last round of sit ups, everything else was smooth, no rush.

@ JCC

DL

5 x 3

135x10/225/245/265/285/295/300

------

7 rft

7 pull ups
7 burpees

7:10, 34 sec faster than last time.

squats

@ CPB

squats

OHS - 95x3/115x3/135x3/155/175/205

FS - (x3)225/235/245

BS - (x5)225/225/225 (form work)

@ CPB

3 rft

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

6:48

1/27 @ JCC

AMRAP 20

Row 250m
10 manmakers @ 15# db's
15 situps

3 rds + row

1/26 @ CFY

snatch x 1

135 - 180#

C & J

155/ 175 x 2

195/215 x 1

------

1 muscle up after 6 trys

2 x 5 pullups(s)

1/24 @ CPB

10 rft

10 dips
10 wb @ 16#

9:13
-------

5 x 2 pullups(s)
1 x 5 pullups(s)

Snatch

@ CPB

snatches x 1

135-145-150-155(f)-155-160-165(f)-165(f)-165(f)

135x2-145x2-155-160-165-165-170

4x3 snatch grip pwr shrugs

225-225-235-245

Took a little bit to get going, just wasn't feeling it, then finally kicked in and finished strong.

amrap 30

@ JCC

amrap 30

row 250 m
10 pushups
1 min airdyne
10 sit-ups

7 rds + row

@JCC

5 x 3
Front squat

135-185-225-235-245-255-260

------

3 x (3 min rest)

1 pull up @ 20#
3 pull ups
5 Kipping pull ups

@ CFY

5 rft

50 du's
20 V-ups
10 pwr snatch @ 115#

22:23

1/18

@ JCC

Row 2K

7:58
------

5 rft

20 GHD situps
5 push jerk @ 175#

12:32


1/17

@ JCC

DL - snatch grip

5 x 5 @ 225#
------

5 rft

3 hspu's
5 pullups
10 situps
20 du's

12:25

1/16

@ CFY

C & J

95/115/135/155/175/185/190/200/210

then

3 x 500m row w/ 5:15 rest btwn (4 man team 6000m)
(1:38,1:37,1:41)

had to leave early so I missed the amrap portion.


1/15

@ JCC

Snatch balance

95/115/135 x 3
155/175 x 2
185/195/205 x 1

then

swim 500m

Cindy

@ JCC

Cindy
Amrap 20
5 pull ups
10 pushups
15 squats

15 rds

@ JCC

x 3 Wide Grip High Pull

135/155/185/195/205

then

5 rft

2 min Airdyne
5/5 TGU's

20:12

Baseline

@ CFY

Baseline

row 500m (1:38)
40 squats
30 sit ups
20 pushups
10 pullups

4:52 (ouch! horrible)

then

Snatches

95/115/135/145/155/165/170/175/180

@ JCC

5 rft

20 KBS @ 55#
10 KTE

12:04

I still suck at KTE's

then

Swim 500m
Alt 25 free/ 25 Combat side stroke (getting better at it)

OHS Day

@ JCC

Row 2K

7:59

then

5 rft

10 OHS @ 95#
10 Box jumps
10 Bach ext.

9:11

then

2 x 5 OHS @ 135# w/ 2 sec pause at bottom.

not my best 2k time, gym was a little crowded so I was not able to jump into the next exercise, so I should have rowed a little harder. Knee felt great through the whole work out and OHS form looked good, very little favoring.

@ JCC

Press

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

w/ Pull ups X 3 (Strict) btwn sets

95-115-135-140-145(2)-155-160-165

then

pull ups 1 +20#, 3 strict, 5 kipping

then

5 rds

1 min Airdyne
20 sit ups

10:02

amrap 20

@ CPB

amrap 20

row 250m
5 DL @ 225#
5 dips
20 WB @ 16#
20 situps

4 rds + DL's

2011

1/5

@ CPB

Snatch x 1

95(2)-115(2)-135-145-155-160-165

then

5 rft

5 hang pwr snatches @ 95#
10 burpees

6:58


1/4

@ CPB

amrap 20

3 pwr clean @ 135#
6 pull ups
18 du's

8 rds + pull ups


1/3

@ CPB

amrap 20

10 push press @ 95#
10 kbs @ 55#
10 box jumps

8 rds