Guillermo Reina

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January 12, 2015

Workout Name: CFFB
Description: Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)

Conditioning





On the minute

Complete 3 burpees and max reps of supine ring pull ups on the minute for 10 minutes.

*Every 60 seconds perform 3 burpees, for the rest of the minute perform as many supine ring pull ups as you can during the time period.

Total supine ring pull ups to comments
Results: 115 reps
Performed as RX
Athlete's Notes: Squat 3x10 (225#)
Press 3x10 (95#)

42 similar workouts

Date Name WorkoutDescription Results
01/12/2015 CFFB Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)

Conditioning





On the minute

Complete 3 burpees and max reps of supine ring pull ups on the minute for 10 minutes.

*Every 60 seconds perform 3 burpees, for the rest of the minute perform as many supine ring pull ups as you can during the time period.

Total supine ring pull ups to comments
115 reps
Performed as RX
11/24/2014 CFFB

Complete 5 rounds for time:

Barbell Walking Lunges @ 30% of 1 RM Squat 12 reps (6 each side)
Dynamic Push Ups 12 reps
Sprint 100 meters



*The Barbell Walking Lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. Make sure to step out into a long enough lunge where your front knee is even with your front toe.



Post times and load to comments.
14m 00s
Performed as RX
11/04/2014 CFFB
SWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Complete 5 rounds time:

50 lbs Dumbbell Hang Power Cleans 10 reps
Strict Pull Ups 5 reps
Sprint 60 yard shuttle

*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.

Post times to comments.
10m 23s
Performed as RX
11/03/2014 CFFB
SWOD
Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)

DWOD
Conditioning

Complete as many rounds as possible in 10 minutes:

135 lbs Push Presses 7 reps
Push Ups 7 reps
20 Box Jumps 7 reps

Post times to comments.
6 rounds 3 reps
Performed as RX
10/30/2014 CFFB THU
SWOD
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)

Conditioning

Every 2 minutes

You have two (2) minutes to complete each of the following sets:

1. 155 lbs Thrusters 5 reps
Sprint 120 yards

2. 155 lbs Thrusters 6 reps
Sprint 100 yards

3. 155 lbs Thrusters 7 reps
Sprint 80 yards

4. 155 lbs Thrusters 8 reps
Sprint 60 yards

5. 155 lbs Thrusters 9 reps
Sprint 40 yards

6. 155 lbs Thrusters 10 reps
Sprint 20 yards

Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.

Post sets completed to comments.
6 rounds 45 reps
Workout Scaled
10/28/2014 CFFB
Amateur
Deadlift 5 RM (add 10 lbs to last workout)


Sprints

On the minute

Complete the following on the minute for 12 minutes:

Broad Jumps 3 reps
Sprint 30 yards



Complete 3 max distance broad jumps, the goal is to seamlessly transition the final jump into the 30 yard sprint. Rest the rest of the minute and complete again.

Post fastest sprints to comments
0m 15s
Performed as RX
10/27/2014 CFFB
Amateur
Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)


Conditioning

Complete for time:

Push Ups 150 reps



*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.



Post times and number of penalties to comments
11m 38s
Performed as RX
10/17/2014 CFFB
SWOD
Power Clean 53 (add 2.5 lbs to last workout)

Conditioning

CrossFit Disco

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean @ 75% of 3 RM
Pull Ups

Post times to comments.
15m 08s
Performed as RX
10/16/2014 CFFB SWOD
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)

DWOD
Sprints

Complete 6 rounds:

Sprint 200 yards

*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.

Post fastest times to comments
0m 22s
Performed as RX
10/14/2014 CFFB SWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

DWOD
Complete 10 rounds for time:

2 pood Russian KB Swings 5 reps
2 pood One Arm KB Power Snatch 5 reps

Alternate arms as needed.

Post times to comments
11m 23s
Performed as RX
10/13/2014 CFFB
SWOD
Find 1 RM Box Jump
Press 35 (add 2.5 lbs to last workout)



SWOD
Squat 35 (add 5 lbs to last workout)

*Rest 5 minutes between efforts. During the rest complete the following:

Box Jumps @ 75% of 1 RM 5 reps
Sprint 60 yards



Post loads completed to comments.
305# lbs
Performed as RX
10/09/2014 CFFB THU SWOD

Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)


DWOD

The Ensign

Complete as many rounds as possible in 3 minutes of:

Power Clean 155 lbs 3 reps
Push Ups 6 reps
Air Squats/Ring Dips 9 reps



Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.
15 rounds 0 reps
Performed as RX
10/07/2014 CFFB
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

Conditioning

Complete 6 rounds for time:

53 yard Farmers Walk
Sprint 1/2 Gasser



*Go as heavy as possible for Farmers Walk
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.

Post times and loads used to comments.
14m 00s
Performed as RX
10/06/2014 CFFB Press 35 (add 2.5 lbs to last workout)

dwod
Squat 35 (add 5 lbs to last workout)

*Rest 5 minutes between efforts. During the rest complete the following:

2 x Sprint 40 yard (rest 45 seconds between sprints)

Post loads completed to comments.
295# lbs
Performed as RX
10/02/2014 CFFB THU
SWOD
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)

DWOD
Complete 5 rounds:

Handstand Push Ups max reps

*rest as needed between rounds

then

Complete 8 rounds:

Sprint 100 yards

*rest 45 seconds between rounds

Post total reps completed to comments
28 reps
Performed as RX
10/01/2014 CFFB
SWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Complete 6 rounds for time:

315 lbs Deadlift 1 rep
1 Strict Pull Up
315 lbs Deadlift 1 rep
3 Strict Pull Ups
315 lbs Deadlift 1 rep
5 Strict Pull Ups

Post times to comments
12m 37s
Performed as RX
09/29/2014 CFFB
SWOD
Press 35 (add 2.5 lbs to last workout)


DWOD
Squat 35 (add 5 lbs to last workout)

*Rest 5 minutes between efforts. During the rest complete the following:

One (1) 20 yard Four Cone Drill Right Side Start
One (1) 20 yard Four Cone Drill Left Side Start


Post loads completed to completed to comments
290 # lbs
Performed as RX
09/25/2014 CFFB
SWOD
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)


Conditioning

Complete 7 rounds:

Handstand Push Ups Max reps
Hollow Rocks - 15 reps

Post total HSPU completed to comments.
37 reps
Performed as RX
09/23/2014 CFFB
SWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Complete 10 rounds for time:

50 lbs Weighted Pull Ups 5 reps
100 yards Shuttle Run

Post times to comments
18m 38s
Performed as RX
09/22/2014 CFFB Mon SWOD
Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)

DWOD

Complete five 2 minute rounds:

For each round, you have two minutes to complete the following:

75 lbs DB Thrusters 5 reps
15 Rope Climb Accents Max asscents

*Rest 60 seconds between rounds

Post total rope climb ascents to comments.
5 rounds 15 reps
Performed as RX
09/19/2014 CFFB
SWOD
Power Clean 53 (add 2.5 lbs to last workout)

Complete 9 rounds for time:

Deadlifts @ 7 RM from last Friday 3 reps
Handstand Push Ups 5 reps

Post times to comments.
7m 00s
Performed as RX
09/18/2014 CFFB THU SWOD
Squat 3X5
Bench 3X5

DWOD
Complete 7 rounds:

Each round lasts 1 minute:

2 pood Russian KB Swings 15 reps
Assault Bike or Row max distance

Rest 1 minute between rounds.

You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance.

Post total distance rowed or rode to comments.
926 m
Performed as RX
09/17/2014 CFFB TUE
Amateur
Deadlift 5 RM (add 10 lbs to last workout)

DWOD

Complete for time:

155 lbs Ground to Overhead 30 reps

Post times to comments.
8m 00s
Performed as RX
09/16/2014 CFFB Complete 5 rounds for time:

50 lbs Ball Slams 10 reps
Sprint 40 yards

Post times to comments
6m 21s
Performed as RX
09/15/2014 CFFB MON SWOD
SQUAT 3X5
PRESS 3X5

DWOD
Complete for time:

True Push Ups 100 reps
45 lbs Barbell Walking Lunge 100 yards

Once you have completed 100 reps of true push ups, put an empty bar on your back and lunge 100 yards.

Post times to comments.
10m 00s
Performed as RX
09/11/2014 CFFB SWOD
Squat 3X5 (add 5 lbs to last workout)

DWOD
Conditioning

O.G. Volkswagen

21, 15, 9 reps of:

Bench Press @ body weight
Pull Ups

Post times to comments.
13m 29s
Performed as RX
09/09/2014 CFFB
SWOD
Deadlift 5 RM (add 10 lbs)

DWOD
Conditioning

Complete 3 rounds of:

50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20 Box Jump
Burpee Pull Ups
Push Ups
Row (calories)

Rest 1 minute between rounds.

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of rotate, the athletes must move to next station immediately for best score. One point is given for each rep, except on the row where calories are given.

Add your points and post them to comments
3 rounds 207 reps
Performed as RX
09/08/2014 CFFB MON SWOD
Squat 35 (add 5 lbs to last workout)


Conditioning

Complete as many rounds as possible in 15 minutes:

185 lbs Push Press 3 reps
Chin Ups 5 reps
GHD Back Extensions 10 reps

Post rounds completed to comments.
10 rounds 180 reps
Performed as RX
09/02/2014 CFFB SWOD
Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps

DWOD
Complete 5 rounds:

185 lbs Bench Press - Max Rep
Max Height Box Jumps 3 reps

*set a box as high as possible for 3 box jumps.

Post total reps and height of box to comments
38 reps
Performed as RX
09/02/2014 CFFB TUE
Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps


Conditioning

Complete 5 rounds:

185 lbs Bench Press - Max Rep
Max Height Box Jumps 3 reps

*set a box as high as possible for 3 box jumps.

Post total reps and height of box to comments
35 reps
Performed as RX
08/29/2014 CFFB
Amateur
Power Clean 53 (add 2.5 lbs to last workout)


Conditioning

Complete 9 rounds for time:

50 lbs DB Thrusters 5 reps
Strict Chin Ups 5 reps
Burpees 5 reps

Post times and loads to comments
13m 48s
Performed as RX
08/28/2014 CFFB THU
SWOD
Squat 35 (add 5 lbs)
Bench 35 (add 2.5 lbs)


DWOD

Complete 6 rounds:

Plyo Push Ups max reps
20 yard Shuttle Run

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.

*Rest as needed between efforts.

Post fastest time to comments.
10m 00s
Performed as RX
08/15/2014 CFFB SWOD
Power Cleans 53 (add 2.5 lbs to last workout)

DWOD
Complete 6 rounds:

Handstand Push Ups max reps
Strict Pull Ups max reps
Single Leg Alternating Bounds - 10 reps

*Rest as needed between rounds.

Post total reps to comments.
109 reps
Performed as RX
08/14/2014 cffb thu SWOD
Squat 35 (add 5 lbs)
Bench Press 35 (add 2.5 lbs)

DWOD
Complete for time:

Sprint 1/2 Gasser
50 lbs DB Hang Power Cleans 20 reps
Ring Pull Ups 5 reps
Sprint 1/2 Gasser
50 lbs DB Hang Power Cleans 15 reps
Ring Pull Ups 5 reps
Sprint 1/2 Gasser
50 lbs DB Hang Power Cleans 10 reps
Ring Pull Ups 5 reps
Sprint 1/2 Gasser
50 lbs DB Hang Power Cleans 5 reps
Ring Pull Ups 5 reps

Post times to comments.
10m 14s
Performed as RX
08/12/2014 CFFB TUE SWOD
Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x max reps (3 mins rest)
DWOD
Complete 5 rounds for time:

Bear Crawl 20 yards
315 lbs Deadlifts 3 reps
Lateral burpees over the bar 5 reps

*For bear crawl, go 10 yards turn and crawl back 10 yards.

Post times to comments.
9m 14s
Performed as RX
08/11/2014 CFFB MON SWOD
Squat 35 @ 380#
Press 35 @ 155#

DWOD
Complete:

8 x 5 Consecutive Broad Jumps

*Jump for max height and distance.
*The goal is to tie each jump together for a set of 5 jumps.

then.

Complete as many rounds as possible in 15 minutes:

Supine Ring Pull Ups 10 reps
True Push Ups 10 reps

Post total rounds completed.
12 rounds 240 reps
Performed as RX
08/10/2014 CFFB SAT Complete 4 rounds for total reps of:

30 seconds Arm KB Power Snatch RT 1.5 pood
Rest 30 seconds
30 seconds One Arm KB DB Power Snatch LT 1.5 pood
Rest 30 seconds
30 seconds Supine Ring Row
Rest 30 seconds
30 seconds- KB Thrusters 1.5 pood
Rest 30 seconds

Post total reps to comments.
168 reps
Performed as RX
08/07/2014 CFFB THU Strength

Squat 35 @ 375#

DWOD
O.G. Volkswagen

21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

Post times to comments.
13m 44s
Performed as RX
08/05/2014 CFFB SWOD
Deadlift 5 RM (add 10 lbs to last workout)



Conditioning

Complete 5 rounds:

Power Snatches @ 115LBS 4 reps
Strict Pull Ups max reps
Plyo Push Ups - max reps

*Rest 3 minutes between rounds

Post loads and total reps to comments
5 rounds 110 reps
Performed as RX
08/04/2014 CFFB MON Strength WOD
Squat 35 (370#)
Press 35 (165#)

DWOD
Complete 5 rounds for time:

2 pood Russian KB Swings 20 reps
Push Ups 20 reps

Post times to comment.
8m 44s
Performed as RX
07/29/2014 CFFB TUE Strength WOD
Deadlift 5 RM @ 365#
Ring Pull Ups 3 x max reps (3 min rest)
12-10-8 reps

Daily WOD

12, 9, 6, 3 reps of:

Deadlifts @ 75% of last set of 5 reps (275#)
Ring Dips

Post times to comments
6 min
6m 13s
Performed as RX
07/28/2014 CFFB MON Press 35 @ 155#

DWOD
CrossFit Football Bear

Complete 4 rounds:

Complete the following cycle 7 times to complete 1 round:

Power Clean 1 rep
Thruster 1 rep
Back Squat - 1 rep
Rack Jerk - 1 rep

After cycle is completed 7 times complete:

25 lbs Pull Ups 7 reps

Rest 3 minutes between sets

*Work up to the heaviest set possible on the complex. Keep the pull up weight constant.
*If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended.

Post weight used and number of misses to comments
7m 00s
Performed as RX