Deadlift

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

275 - 285 - 300 - 3010 - 315 - 325 - 335 - 340

Diane

Diane

for time:

21-15-9
Deadlifts @ 225#
HSPU's

10:07

AMRAP 15

10 pull ups
20 wallballs @ 15#
40 du's

5 rds + 2 wbs

Nancy

4 rft

run 400m
15 OHS @ 95#

13:55

@ strictly fitness, used the upstairs treadmill with the barbell down stairs. added at least 1-2min

3/26

Bergerner w/u
3 bar mu's

----------

amrap 10

5 C2B
5 hspu's
10 pistols (alt leg)

5 rds + 4 hspu's

3/24

Back Squat

10x45#
10x95#
10x135#
5x225#
5x225#
5x245#(ugly)
5x185#
5x185#

3/23

Games WOD 12.5

Thruster-Pull up Ladder

3 thrusters @ 100#
3 C2B pull ups
6 thrusters @ 100#
6 C2B pull ups
etc

73 reps

12 + 13 thrusters

3/21

5 rds
3 min rds amrap
1 min rest

5 box jumps @ 30"
10 kbs @ 50#
15 du's

2 +5 box/ 2 +4 kbs/ 2 + 3 kbs/ 2 +5 box / 2 +5 box

3/19

Dead Lifts

6x2

275/295/305/315/320/325

----------------

3 rft

10 hang pwr cleans @ 95#
20 sit ups

3:28

3/17

Bench Press

5x2

225#

Felt real good

3/17

Games WOD 12.4 Redux

150 wallballs @ 20#
90 du's
30 mu's

150 wbs + 90 du's + 2 mu attempt

240 reps

pleased with this 2nd time around

3/15

Games WOD 12.4

amrap 12

150 wallball @ 20#
90 du's
30 mu's

150 wb + 4 du's

very very disappointed! really struggled with the wallballs

3/13

5 rft

15 kbs @ 50#
15 sit ups
30 du's

8:56

3/12

NICOLE

amrap 20

run 400m
max pull ups

19/15/14/12/12/10

82

3/10

Games WOD 12.3

amrap 18

15 box jumps @ 24"
12 push press @ 115#
9 T2B

6 rds + 2 box jumps

5 rft

2 muscle ups
10 deadlifts @ 225#

10:42

3/7

amrap 10

20 du's
20 sledgehammer swings
20 sit ups (abmat)

6 rds + 20 du's

4 rft

10 KB Clean and Press right arm @ 50#
20 walking lunges
10 KB Clean and Press left arm @ 50#
20 walking lunges

14:19

3/5

5 rds w/ 25 min clock
5 min rd
20 thrusters @ 45#
10 pull ups
400m run
rest remainder of time.

3:35, 3:38, 3:38, 3:40, 3:26

Games WOD 12.2

3/3

WOD 12.2

AMRAP 10

30 Sn @ 75#
30 Sn @ 135#
30 Sn @ 165#
amrap @ 210#

60 reps, finished the 135# w/ 8 sec left

30 sn @ 135# in 6:53

3/1

3 rft

300m row
20 WB @ 15#
10 pull ups

8:22

Front Squats

2/29

Front Squats
x2

95x10, 135x5, 185x3

225/ 245/ 255/ 265/ 275(1)

Annie

Annie

50-40-30-20-10
DU's
Sit-ups

8:02

rd 30 & 20 stuggled with du rhythm, lost lots of time on the 30's

Amrap 25

15 cal row
15 push press @ 35# db's
15 pull ups

6 rds + 15 cal row

2/26

10 single muscle ups

2/25

Games WOD 12.1

amrap 7 min

burpees w/ 6" jump

84

5 rft

20 hand release push ups
20 sit ups
20 box jumps @ 20"\

14:25

Claudia

5 rft

400m run
20 kbs @ 55#

15:32

amrap 15

3 deadlifts @ 275#
7 hspu's
30 du's

6 rds + 20 du's

Micheal

3 rft

run 800m
50 sit ups
50 back ext

24:19

Push Jerks

5 x 1

195/205/215/225/235(ugly)

-------

for time;

20 dips
40 sit ups
60 squats

3:34

Black Lung

courteous CFNH (Savage Society)

Row for max distance

9 rds

1 min row
30 sec rest

2439m

really gat tough the last 3 rds to maintain 500m pace.

2/15

Back squat

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

225/245/275/285/295/305/315

---------

3 rft

5 thrusters @ 115#
25 du's

3:30

du's were very hard after squats and then coupled with thrusters. I think I only strung together a max of 10-12 at on time.

2/13

amrap 15

5 pwr cleans @ 155#
5 burpees bar jumps
250m row

5 rds + 5 burpees

2/12

Press
3 x 5

115/135/140

------

3 rft

10 turkish Get ups @ 20#
25 double unders

6:08

2/11

amrap 10

3 hspu's
15 air squats

12rds + 3 hspu's

then immediately

25 T2B
25 back ext.
25 burpees

6:41

@ Crossfit Chupacabra

run 800m
10 Keg cleans @ 95#
20 burpees
30 ball throw sit ups @ 12#
40 ball slams @ 30#
50 kbs @ 53#
40 wall balls @ 20#
30 Box Jumps @ 24"
20 K2E
10 Stone carries @ 95#

32:40

still not recovered from my could and have a sinus infection

amrap 20

10 C2B
20 OHS @ 45#
40 DU's

5 rds + 15 OHS

Not very good, still struggling with congestion.

Deadlifts

3x3

275, 295, 315

-------

10 rft

10 DL @ 135#
10 Box jumps @ 24"

20:42

I think I could hac\ve a better time, getting over a serious cold and had onlt 4 hrs of sleep after a night work.

Trail Run

trail run/walk

4.0 mi

64 min

749 ft elevation gain

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

85/83/78/77/72

5 rft

run 400m
5 manmakers w/ 10# db's
10 T2B

23:37

manmakers, T2B and running, could I program anything worse for myself, basically 3 goats in 1 WOD.

Baseline

Running Baseline

Run 400m
40 squats
30 sit ups
20 push ups
10 pull ups

4:37

performed poorly on push ups and pull ups, not to bad, got the 400m in 1:40.

Cleaning

Squat Cleans

7 x 1

135x3, 155x2, 175/ 195/ 205/ 215/ 225/ 235/ 240(f)

pleased with these numbers, getting back to pre knee injury #'s

Slow and Old

7 rft

7 pull ups
7 burpees

6:47

I really thought I would have been faster.

For Time;

2000m Row (7:50)
then
5 rds
25 sit ups
5 push jerks @ 165#

19:10

Press

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

95/115/135/145/150/155/160/165(f)

---------

3 rft

10 burpees
10 TGU's alt. arms

6:52

Death By Pull-ups

Death by Pull Ups

13 rds even

For time:

10 squat cleans @ 135#
50 double unders
8 sq. clns
40 du's
6 sq. clns
30 du's
4 sq. clns
20 du's
2 sq. clns
10 du's

10:59

Got my first Bar Muscle-up! And then got another!

1/19

AMRAP 20

20 double unders
15 KBS @ 55#
10 pull ups

8 rds + * KBS

Dead Lifts x 3

135(10), 185(5), 225(5)
255/275/295/305/315

--------

10 rft
10 WB @ 15#
10 sit ups

7:04

1/17

3 rft

run 400m
row 500m
50 double unders

17:45

Overhead Squats
5 x 5

135/145/155/165/175


------

3 rft

25 thrusters @ 45#
10 pull ups

6:36

3 rds was perfect, got the exact metabolic response I was looking for in this WOD.

For time:

row 1000m
10 hang Sn. @ 75#
10 sit ups
row 750m
10 hang Sn. @ 75#
10 sit ups
row 500m
10 hang Sn. @ 75#
10 sit ups

16:39

lower back still sore, so snatches were harder than they should have been.

800m run

4 rds
5 C2B
5 Dips
10 T2B

800m run

20:38

not very good at all, my lower back is still tight from the clean and jerks, struggled with the T2B's could only muster 5 at a time

Clean & Jerk

1 Squat Clean
1 Front Squat
1 Jerk

95x2/ 115x2/ 135x2/ 155/175/195/205/215/225

everything felt good, got 225# overhead for the first time in a long time.

Rest Day

A much needed rest day, would have liked to got out on the bike but very tired. Did not sleep very well and got less than 4 hrs.

Run & Squat

4 rft

400m run
50 squats

15:40

felt good. really loosend up after the first round.

amrap 20

20 box jumps (20")
20 KBs @ 45#
20 cal row

6 rds + 2 box j's

took a little bit to get going, working out the stiffness even after a warm up, all sets were unbroken, exercises seemed to work well together.

1/7

Push Press

5 x 3

135/155/175/185/195/205

--------

amrap 10

10 thrusters @ 75#
5 burpees

6 rds + 6 thrusters

this on was a programming learning experiance, do not couple these exercises together. my shoulders were cooked on the 2nd rd of thrusters and the burpees weren't any better. got through it.

Cindy

amrap 20

5 pull ups
10 push ups
15 squats

15 rds even

Road Ride

Easy recovery ride

12.2 mi
avg. 12.8 mph
gain 460ft
pwr avg 258

very nice ride, cold, 38F, with a brisk wind, I was dressed appropriately with the exception of my fingers. I think my glove liners made my gloves to tight so the was not enough circulation, kinda like if ski boots are too tight. only portion were i pushed at all was going up Grantley Hill. That's what happens when your a fat guy trying to climb, at least now I have a benchmark for the climb.

Front Squats

Front Squats
7 x 2

155/175/195/215/225/245/255

--------

3 rft

200m row
10 walking lunges w/ 45# plate overhead

4:38

Had some hip tightness on the first few rds of front squats, moved my stance out and it went away.

1/3

AMRAP 20

30 du's
15 wall balls @ 18#
15 push ups

7 rds +17 du's

struggled with rd 2 and 5 du's and push ups were tough from rd 1 following the wall balls.

1/2

Max DL x 1
275/295/315/325/335

-------

amrap 8

12 dl @ 50% max
24 sit ups

4 rds +7 dl's

335# went up surprisingly easy. used 170# for amrap.

Bike Ride

Road ride

17.95 miles
~1 hr 20 min
elevation gain 659 ft