| 09/07/2013 |
Morning |
2 mile run outdoors + hills
20 minute drill, tv. |
45m 00s
Performed as RX |
| 08/18/2013 |
Morning |
Run 20 mins
3x10 push press (50#)
5 min amrap burpees (25# plate)
20 db swings (30#)
Elliptical 10 mins |
60m 00s
Performed as RX |
| 08/18/2013 |
Morning |
Run 20 mins
3x10 push press (50#)
5 min amrap burpees (25# plate)
20 db swings (30#)
Elliptical 10 mins |
60m 00s
Performed as RX |
| 08/18/2013 |
Morning |
Run 20 mins
3x10 push press (50#)
5 min amrap burpees (25# plate)
20 db swings (30#)
Elliptical 10 mins |
60m 00s
Performed as RX |
| 08/17/2013 |
Morning |
Run 4.5 miles |
55m 00s
Performed as RX |
| 08/10/2013 |
Morning |
Run 2.5 miles
Stairs 1 mile- 10 mins
20 burpees
20 sit ups
20 jjs
20 mtn climbers
20 push ups
20 squats
Walk .5 miles
|
60m 00s
Performed as RX |
| 08/08/2013 |
Morning |
Strength
Thrusters 5x4 (55#)
WOD
20 front squats (55#)
30 box jumps (17')
40 kb swings (25#)
50 wall balls (10# ball)
10:47 |
60m 00s
Workout Scaled |
| 08/07/2013 |
Morning |
Skill
Ring rows 7x5
WOD
1000m row
5 rounds
20 pull ups (white band)
7 push jerks (65#)
18:51 |
60m 00s
Workout Scaled |
| 08/06/2013 |
Morning |
Back Squat
85# 5x3
For time:
50 deadlifts 95#, 65#
50 push ups
50 wall ball sit ups (10# ball)
Run 800m
15:07 |
60m 00s
Workout Scaled |
| 07/30/2013 |
Morning |
Box jump
Max height 17"
5x5
"Helen" with box jumps
3 rounds
Run 400 m
21 kb swings 16kg
12 pull ups (green)
12 box jumps 14"
15:49 |
60m 00s
Workout Scaled |
| 07/24/2013 |
Morning |
Strength
Bench press 5x3 (add 5% to 7/6)
(70#)
WOD
"Lynne"
5 rounds on 5 min
Max rep bench press body weight (70#) 10 reps
Max rep pull ups (green band) 8
25 min cut off |
60m 00s
Workout Scaled |
| 07/18/2013 |
Morning |
WOD
200 double unders (400 singles)
75 kb swings (18#)
1000 m row
60 wall balls (10#)
Run 800 m
45 good mornings (25# bar)
30 min cap
27:11
|
65m 00s
Workout Scaled |
| 07/17/2013 |
Morning |
Strength
Hang clean + jerk (55#)
7x3 on 2 mins
WOD
"Tabata"
8 rounds each 20 sec on 10 sec off
Db thruster (20#)
Wall ball sit ups (10#)
Db overheard lunges (10#)
Knee to elbows
4-8-5-4 |
60m 00s
Workout Scaled |
| 07/13/2013 |
Morning |
4.85 mile run :) |
60m 00s
Performed as RX |
| 07/12/2013 |
Morning |
Skill
Parallete work
L sits
Shoot throughs
Handstands
Frog stand
Partner WOD
10 rounds
10x10 banded sprints
10 squat snatches (35#)
|
75m 00s
Workout Scaled |
| 07/11/2013 |
Morning |
Strength
5x3
Shoulder press+push press+push jerk (1 rep each) 50#
WOD
"300"
25 pull ups (blk band)
50 dead lifts (75#)
50 push ups (knees)
50 box jumps (12")
50 floor wipers (45#)
50 1 arm db c&j (20#)
25 pull ups (blk band)
Time: 18:58
|
60m 00s
Workout Scaled |
| 07/09/2013 |
Morning |
Skill
Deconstructed "Curtis P"
10 Reps on every minute for 10 mins
3 power cleans 53/43#
6 lunges 53/43#
3 push jerks 53/43#
"Jackie"
Row 1000 m
50 thrusters 33#
30 pull ups (blk band)
14:09
|
60m 00s
Performed as RX |
| 07/04/2013 |
Morning |
3 rounds
10 sit ups
20 mtn climbers
30 lunges
20 push ups
10 burpees
Plank hold 30 sec |
30m 00s
Performed as RX |
| 07/02/2013 |
Morning |
Mobility
Super couch stretch
Posterior capsule
Skill
Back squat
25# barbell 5x5
WOD
Partner "Bruck"
4 rounds
Run 400 m
24 back squat 45# split
24 shoulder press 25# barbell split
17:11 |
60m 00s
Performed as RX |
| 06/28/2013 |
Morning |
Baseline for time:
Row 500 m
40 air squats
30 sit ups
20 push ups
10 pull ups (blk band)
6:10 (first 5/27 was 6:50)
Skill:
Triple unders
WOD 1:
200 singles
100 sit-ups (50)
WOD 2:
"Helen"
3 rounds for time
Run 400 m
21 kb swings (25#)
12 pull ups (blk band)
12:17 |
65m 00s
Workout Scaled |
| 06/27/2013 |
Morning |
Skill
Split jerk 60#
1-1-1
WOD
"Freddy's Revenge"
5 rounds
5 push perks 65#
10 burpees
8:03 |
60m 00s
Workout Scaled |
| 06/26/2013 |
Morning |
Skill
Gymnastic rings
Front lever
Muscle up
Back lever
WOD 13.5
15 thrusters 45#
15 pull ups
AMRAP 4 mins
8 mins: 2 rds/5th |
65m 00s
Workout Scaled |
| 06/20/2013 |
Morning |
Strength:
Bench press 8x1 68#
WOD
4 rounds
Row 500m
40 air squats
20 push ups
Rest 1 min
For time: 24:07
|
65m 00s
Workout Scaled |
| 06/18/2013 |
Morning |
"Kelly"
5 rounds
Run 400m
30 box jumps (12")
30 wall balls 10#
Scaled- 31:24 |
50m 00s
Workout Scaled |
| 06/16/2013 |
Morning |
Run 1 mile
4 rounds
10 pull ups
15 push ups
10 burpees
15 sit ups
3 rounds
10 db bench press (40#)
10 side bend (25#)
10 db throws (25#)
50 push press (50#)
1 min rest 5x10
|
60m 00s
Performed as RX |
| 06/13/2013 |
Morning |
Strength:
Power jerk
2-2-2-2-2-2-2
WOD:
GRACE
30 clean & jerks 135/95 (55) |
60m 00s
Workout Scaled |
| 06/12/2013 |
Morning |
DOUBLE WOD DAY
WOD 1:
5x400 m sprint (every 3 min)
1:41 fastest
WOD 2:
5 rounds
40 lunges
30 sit ups
20 push ups
21:56 |
65m 00s
Performed as RX |
| 06/10/2013 |
Morning |
Strength:
bench press 1-1-1 (75#)
strict pull up 1-1-1 (white)
WOD:
"Volkswagen"
21-15-9
bench press (70%, 45#)
pull ups (not strict, black)
|
60m 00s
Workout Scaled |
| 06/07/2013 |
Morning |
5 min on/2 min rest
Dead lift 10,000 (25 at 95#)
100 double unders (200 singles)
75 wall balls 24/14 (55 at 10#)
50 pull ups (35 with band)
25 power clean 155/104 (25 with ball at 10#) |
65m 00s
Workout Scaled |
| 06/06/2013 |
Morning |
Strength:
front squats (65#) 2-2-2-2
good mornings (25# bar)
WOD:
5 rounds (for quality)
10 box jumps
15 front squats (45#)
sprint 200m |
65m 00s
Workout Scaled |
| 06/05/2013 |
Morning |
Strength:
8x3 Bench Press (50#)
1 min. rest
WOD:
5 rounds
21 knees to elbows
12 push press (25#) |
60m 00s
Performed as RX |
| 06/03/2013 |
Morning |
5 rounds for time
10 muscle ups
20 vups
18:07 |
60m 00s
Workout Scaled |
| 05/31/2013 |
Morning |
STRENGTH
Back Squat: 10x2 (70% 1RM, on 45 seconds) 45#
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1: Dumbbell Hang Cleans (55/35) 15#
Run 400 m. between every round. |
65m 00s
Workout Scaled |
| 05/29/2013 |
Morning |
STRENGTH:
Shoulder Press: 5x2 (45 lbs)
WOD:
3 Rounds
Run 400m
30 Dumbbell Floor Press (50/35)
Run 400 m
30 Pistols
Time-20:45 |
65m 00s
Workout Scaled |
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