| 10/28/2014 |
CrossFit wod |
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep |
85 clean 100 BP lbs
Performed as RX |
| 10/24/2014 |
CrossFit wod |
21-15-9 reps of:
115 pound Snatch
toes to bar |
16m 16s
Workout Scaled |
| 10/23/2014 |
CrossFit wod |
Thrusters on the clock:
With a continuously running clock complete 5 Thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able. |
3 rounds 58 reps
Workout Scaled |
| 10/22/2014 |
CrossFit wod |
Split jerk 3-3-3-3-3 |
55-65-75-85-95 lbs
Performed as RX |
| 10/16/2014 |
CrossFit wod |
10:00 AMRAP
10 Triple-unders
1.5 pood KB swing, 15 reps
20 Walking lunges |
3 rounds 0 reps
Workout Scaled |
| 10/15/2014 |
CrossFit wod |
Deadlift 5-5-5-5-5 |
115-125-145-165-185 lbs
Performed as RX |
| 10/14/2014 |
CrossFit wod |
Complete as many rounds as possible in 20 minutes of:
135-lb. Bench press, 21 reps
21 L-pull-ups |
5 rounds 7 reps
Workout Scaled |
| 10/10/2014 |
CrossFit wod |
100 Double-unders
115 pound Front squat, 21 reps
115 pound Push press, 21 reps
100 Double-unders
115 pound Front squat, 15 reps
115 pound Push press, 15 reps
100 Double-unders
115 pound Front squat, 9 reps
115 pound Push press, 9 reps |
24m 25s
Workout Scaled |
| 10/08/2014 |
CrossFit wod |
5k row |
27m 17s
Performed as RX |
| 10/07/2014 |
CrossFit wod |
Weighted dip 3-2-2-2-1-1-1-1-1 |
No weight used green band - 3, blue band for -2s and red bands for 1's lbs
Performed as RX |
| 10/06/2014 |
CrossFit wod |
3 rounds for time of:
30-second L-sit hold
20 Pull-ups
135 pound Thrusters, 10 reps |
11m 22s
Workout Scaled |
| 10/02/2014 |
CrossFit wod |
10 rounds:
250 meter row
2:00 minute rest |
11m 11s
Performed as RX |
| 09/26/2014 |
CrossFit wod |
3 rounds for time of:
Run 400 meters
75 lb. Hang power snatch, 21 reps
12 Chest-to-bar pull-ups |
19m 45s
Workout Scaled |
| 09/25/2014 |
CrossFit wod |
3 rounds:
400 meter run
30 Squats
115 pound Push press, 20 reps |
13m 35s
Workout Scaled |
| 09/22/2014 |
CrossFit wod |
21, 15, 9 reps of:
115 pound Overhead squat
Toes to bar |
10m 53s
Workout Scaled |
| 09/18/2014 |
CrossFit wod |
5 rounds:
10 Strict HSPU
20 GHD sit-ups |
8m 32s
Workout Scaled |
| 09/17/2014 |
CrossFit wod |
5 rounds:
10 Strict chest to bar pull-ups
20 Hip-back extensions |
17m 36s
Workout Scaled |
| 09/16/2014 |
CrossFit wod |
Clean & jerk 1-1-1-1-1-1-1 |
45-55-65-70-75-80-85 lbs
Performed as RX |
| 09/08/2014 |
CrossFit wod |
2 rounds for time of:
30-inch Box jumps, 20 reps
5 Muscle-ups
24-inch Box jumps, 30 reps
5 Muscle-ups
20-inch Box jumps, 40 reps
5 Muscle-ups |
29m 35s
Workout Scaled |
| 09/05/2014 |
CrossFit wod |
Clean & jerk 3-3-3-3-3 |
35-45-50-55-65 lbs
Performed as RX |
| 08/25/2014 |
CrossFit wod |
Back squat 1-1-1-1-1-1-1 |
140 PR lbs
Performed as RX |
| 08/21/2014 |
CrossFit wod |
Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold
This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. |
2 rounds 30 reps
Workout Scaled |
| 08/20/2014 |
CrossFit wod |
Split jerk 1-1-1-1-1-1-1 |
45-55-65-75-85-95-105 lbs
Performed as RX |
| 08/13/2014 |
CrossFit wod |
10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories
Rest 1 minute between rounds. |
43 reps
Workout Scaled |
| 08/12/2014 |
CrossFit wod |
Sumo deadlift 3-3-3-3-3 |
135 lbs
Performed as RX |
| 06/21/2014 |
CrossFit wod |
10 rounds:
100 meter sprint
Fastest and slowest are recorded |
0m 20s
Workout Scaled |
| 06/18/2014 |
Crossfit wod |
3 rounds:
25 GHD sit-ups
205 pound Clean and jerk, 5 reps |
8m 07s
Workout Scaled |
| 06/16/2014 |
CrossFit wod |
Snatch balance 1-1-1-1-1-1-1 |
55 lbs
Performed as RX |
| 06/12/2014 |
CrossFit wod |
Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters |
2 rounds 23 reps
Workout Scaled |
| 06/06/2014 |
CrossFit wod |
5 rounds for time:
400 meter run
95 pound Thruster, 15 reps |
16m 03s
Workout Scaled |
| 06/04/2014 |
CrossFit wod |
21-15-9 reps of:
135 pound Clean
Handstand push-ups |
15m 46s
Workout Scaled |
| 05/29/2014 |
CrossFit wod |
500 meter row
20 Parallette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups |
11m 57s
Workout Scaled |
| 05/28/2014 |
CrossFit wod |
Split jerk 3-3-3-3-3-3-3 |
100 lbs
Performed as RX |
| 05/20/2014 |
CrossFit wod |
100 meter Walking lunges
800 meter run
100 Airsquats |
18m 28s
Performed as RX |
| 05/16/2014 |
CrossFit wod |
50-40-30-20-10 reps of:
GHD sit-ups
Kettlebell swings, 2 pood |
26m 18s
Workout Scaled |
| 05/15/2014 |
CrossFit wod |
7 rounds for time:
15 Hip-back extensions
3 Strict Muscle-ups |
21m 47s
Workout Scaled |
| 04/29/2014 |
CrossFit wod |
115 lb. Deadlift, 50 reps
50 Walking lunges
115 lb. Back squat, 40 reps
40 Toes to bar
115 lb. Power clean, 30 reps
30 Burpee box jumps, 24" box
115 lb. Thruster, 20 reps
20 Triple unders |
45m 00s
Workout Scaled |
| 04/25/2014 |
CrossFit wod |
10 rounds:
1 minute Row
:15 second rest
:30 seconds of Ring Dips
:15 second rest |
120 reps
Workout Scaled |
| 04/22/2014 |
CrossFit wod |
5 rounds:
135 pound Overhead walking lunges, 25 feet
15 Knees to elbows |
11m 33s
Workout Scaled |
| 04/17/2014 |
CrossFit wod |
10 rounds:
1 minute of rowing
:15 seconds rest
:30 seconds of 95 pound Shoulder press
:15 seconds rest
Calories and reps are scored |
108 reps
Workout Scaled |
| 04/09/2014 |
CrossFit wod |
Snatch 1-1-1-1-1-1-1 |
55 lbs
Performed as RX |
| 04/07/2014 |
CrossFit wod |
On a 12:00 minute clock:
1 minute of Double-unders
1 minute of DB snatch
2 minutes of Double-unders
2 minutes of DB snatch
3 minutes of Double-unders
3 minutes of DB snatch |
147 reps
Workout Scaled |
| 04/05/2014 |
CrossFit wod |
Back squat 3-3-3-3-3 |
65-75-85-95-115 lbs
Performed as RX |
| 04/03/2014 |
CrossFit wod |
20:00 AMRAP
10 Strict handstand push-ups
20 Strict pull-ups
30 Jumping alternating lunges |
3 rounds 45 reps
Workout Scaled |
| 04/02/2014 |
CrossFit wod |
Hang squat clean 5-5-3-3-3-1-1-1-1 |
45-50-55-55-60-70-75-75-75 lbs
Performed as RX |
| 03/26/2014 |
CrossFit wod |
3 rounds:
800 meter run
2:00 rest |
23m 45s
Performed as RX |
| 03/12/2014 |
CrossFit wod |
Push press 5-5-3-3-3-1-1-1-1-1 |
100 did 3 max press at 65# lbs
Performed as RX |
| 03/04/2014 |
CrossFit wod |
Five rounds:
1000 meter row
30 Hip extensions
30 GHD sit-ups |
28m 27s
Workout Scaled |
| 02/24/2014 |
CrossFit wod |
10k row |
28m 38s
Workout Scaled |
| 02/21/2014 |
CrossFit wod |
50 strict Push-ups
5k row |
12m 48s
Workout Scaled |
| 02/17/2014 |
CrossFit wod |
7:00 AMRAP
5 Triple-unders
185 pound Thruster, 3 reps |
5 rounds 0 reps
Workout Scaled |
| 02/14/2014 |
CrossFit wod |
3 rounds:
2 minutes row
2 minutes rest
First rest period perform max reps of 95 pound Thruster. Second rest period max reps of 95 pound Power snatch. Third rest period max reps of 95 pound Clean. |
102 reps
Workout Scaled |
| 02/10/2014 |
CrossFit wod |
Three rounds:
115 pound Push press, 21 reps
15 foot Legless Rope climb, 3 ascents
27 GHD Sit-ups |
18m 20s
Workout Scaled |
| 02/06/2014 |
CrossFit wod |
50 Ring dips
115 pound Squat Clean, 50 reps
50 Ring dips |
10m 24s
Workout Scaled |
| 02/05/2014 |
CrossFit wod |
In front of a running nine minute clock:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees |
76 reps
Performed as RX |
| 01/27/2014 |
CrossFit wod |
On a 15:00 running clock:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups |
243 reps
Performed as RX |
| 01/24/2014 |
CrossFit wod |
Deadlift 1-1-1-1-1 |
210 lbs
Performed as RX |
| 01/04/2014 |
CrossFit wod |
155 pound Snatch, 9 reps
2000 meter row
155 pound Snatch, 15 reps
1000 meter row
155 pound Snatch, 21 reps
500 meter row |
32m 32s
Workout Scaled |
| 11/21/2013 |
CrossFit wod |
Weighted pull-ups 1-1-1-1-1-1-1 |
5-7.5-10-12.5-15-17.5-20 lbs
Performed as RX |
| 11/06/2013 |
CrossFit wod |
Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5 |
MS 35-45-50-55-55
lbs
PS 35-40-45-50-55
lbs
S 35-35-40-45-45 lbs
Performed as RX |
| 11/06/2013 |
CrossFit wod |
Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5 |
55 ms 75 ps 45 Snatch lbs
Performed as RX |
| 11/01/2013 |
CrossFit wod |
Five rounds:
15 Kettlebell burpees
2 Thrusters
1 Snatch |
14m 12s
Workout Scaled |
| 10/31/2013 |
CrossFit wod |
Three rounds:
95 pound Overhead squat, 15 reps
15 L-pull-ups
95 pound Split jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Loaded back extensions, 25 pounds |
23m 23s
Workout Scaled |
| 10/24/2013 |
CrossFit WOD |
15:00 AMRAP
15 Chest to bar pull-ups
:30 second Ring L-sit hold |
5 rounds 0 reps
Workout Scaled |
| 10/23/2013 |
CrossFit WOD |
15:00 AMRAP
250 meter row
25 Push-ups |
5 rounds 0 reps
Workout Scaled |
| 10/23/2013 |
CrossFit WOD |
15:00 AMRAP
250 meter row
25 Push-ups |
5 rounds 0 reps
Workout Scaled |
| 10/21/2013 |
CrossFit wod |
Snatch 3-3-2-2-2-1-1-1-1-1 |
45-50-55-60-65-65-65-65-65-65 lbs
Performed as RX |
| 10/16/2013 |
CrossFit wod |
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1 |
lbs
oh75, fs115, bs135 lbs
Performed as RX |
| 10/08/2013 |
CrossFit wod |
Hang power clean 3-3-3-3-3-3-3 |
45-50-55-60-65-70-75 lbs
Performed as RX |
| 10/04/2013 |
CrossFit wod |
Five rounds:
5 Hanging ring extensions
5 Front rolls
5 Back rolls
45 pound Sots press, 10 reps |
11m 11s
Workout Scaled |
| 09/30/2013 |
CrossFit wod |
6 rounds:
400 meter run
25 Burpees |
27m 03s
Workout Scaled |
| 09/19/2013 |
CrossFit wod |
3 rounds:
Knees to elbows, 21 reps
53/35 pound Kettlebell swings, 21 reps
21 Push-ups
Rope climb, 3 ascents
21 Box jumps, 20" box
Back extension, 21 reps
Walking lunges, 150 feet |
28m 28s
Workout Scaled |
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