TY Stadium WOD - Nov 28, 2011

Skill:

Max ledge Pull up

10-10 pistols

WOD:

200m run

30 Push ups

200m run

30 Sit ups

200m

25 PU

200m

25 SU

200m

20PU

200m

20 SU

200m

15 PU

200m

15 SU

200m

10 PU

200m

10 SU

23:47 mins

Greenland WOD - Oct 17, 2011

Cash In:

1500m Row on C2

WOD:

4RFT:

7x TGU right @ 27lbs

7x front squats @ 63 lbs

7x TGU left @ 27lbs

7x dips BW

17++ mins.

Greenland WOD - Oct 12, 2011

WOD:

21-15-9

- One hand DB Snatch @ 27lbs (Right)

- One hand DB Snatch @ 27lbs (Left)

- DB Thrusters @ 2x27lbs

9:14mins

Cash out:

30 x DB DL @ 72lbs

Hotel Gym WOD Aug 4, 2011

CFWU

Cash in:

15L 1 arm snatches @ 40lbs

15R 1 arm snatches @ 40lbs

WOD:

100 sit ups

100 walking lunges

50 shoulders to over head @ 30/30lbs

Hotel Gym WOD Aug 3, 2011

Cash in:

2x 5R - 5L

Turkish get ups @ 25lb DB

WOD:

12 mins AMRAP

6x bottom release push ups
12x goblet squats @ 45 lbs
10x bench dips

7 rounds flat

LSP Deck WOD 7/25

Cash In: Jump Rope + KB work

WOD

40 -20-10-5 x KBS @ 1 pd

Farmer's walk @ 1pd

5-10-20-40 x push ups

Farmer's walk @ 1pd

Hotel Gym WOD

5 min easy run

3x

20sec samson, 10push, 10sit, 10squats

Cash In:

10 good mornings @ 50lbs

10 good mornings @ 70lbs

10 good mornings @ 70lbs

WOD:

6 rounds:

1x weighted pull up

14x skip jumps @ 40lbs

Mainsite WOD Tues 7/12/2011

5 min Run WU

3x

- 20s samson stretch each side

- 10x PU, squats, sit up

WOD scaled:

15-12-9-6-3

Lat pull downs

inclined push ups

Cash out:

Snatches on the 15 sec @ 60lbs - 4 mins

Snatches on the 30sec @ 80lbs - 3 mins

Mainsite WOD Monday 7/11/2011

Main site WOD scaled to available equipment

One-handed DB snatch on the minute - R on 30sec mark, L on 00s mark

11mins

35lbs - 40lbs - 45lbs

CF H20 - WOD 6/30/2011

Strength:
8x3 Deadlifts, for speed
7@185lbs + 1@195lbs

WOD:
"Positively Positive"
AMRAP 8
200m Deadlift Carry @95lbs
10 Power Cleans @98lbs
10 Lateral Bar Jumps

2 rounds

CF H20 - WOD 6/28/2011

Skill:
Double unders

Strength:

Push Press
5x5 @ 95% of 1RM press

95lbs

WOD:
“Tight Shirt Conspiracy”
AMRAP 10
10 Push-ups
30sec. handstand or plank
5 burpees
200m run

4 rounds

CF H20 - WOD 6/21/2011

Buy in: 1 miles run @ 7:49mins

8 x 2 Press @ 95lbs

Cash out: 1miles run @ 7:38mis

CF H20 - WOD 6/2/2011

CrossFit Total:

3 chances of 1 RM

Back squat @ 215

Deadlift @ 255

Shoulder Press @ 135

Vetro Gym WOD 5/15/2011

WOD:

1mile run (TM)

50x air squats

40x push ups

30x sit ups

20x burpees

10x dumbbell front squats

KML: 18:04mins @ 50lb DB

Hotel Room WOD - May 3, 2011

Mainsite WOD:

"Jeremy" Scaled

21-15-9

Face Wall Squats

Burpees

KML: 4:33mins

Apt Gym WOD - May 2, 2011

Appetizer:

5 min run

general stretching

Skill

-Face Against The Wall Squat practice (KML, NK, SC)

-DB Deadlifts (AB)

Entree:

4RFT:

10x DB front squats

1 length 2 DB, 1 arm OH farmers walk (R)

10x 1 arm push press (R)

1 length 2 DB, 1 arm OH farmers walk (L)

10x 1 arm push press (L)

- holding on to both DBs the whole wod...

KML: 6:23mins @ 2x25lbs DBs

NK: 7:02mins @ 2x10lbs DBs / air squats

SC: 8:50mins @ 2x15lbs DBs

AB: 6:19mins

- 1st round: @10lbs DBs

- onwards: @ 5lbs DBs

Good stuff today guys! Keep stretching and moving!

Park WOD - Sunday May 1st, 2011

Appetizer:

2 rounds run

general stretching

Skill: Pull ups:

ring rows, jumping pull ups, strict

5-5-5-5-5

Entree:

"Sandwich of Suck"

Run 1x round park

50 burpee box jumps

40 elevated pushups

30 Toes to bar

Run 1 x round park

KML: 17:46mins

Park WOD - Friday Apr 29, 2011

Appetizer:

2 rounds run around park

arms circles,

squats

push ups

5-5-5-5-5 Ring dips

Entree:

5RFT:

1x length of park dash

10x push ups

1x length of park dash

10x thrusters

KML: 7:54 mins @35lb KB

NK: 9:58 mins @ spare tire

SC: 10:22 mins @ spare tire

good job boys!

~~~~~~~~~~~~~~~~~~~~~~~

Alice's First WOD - Baseline

WU:

2x

-20 jumping jacks

-5 situps

-5 push ups

-5 squats

-5 supermans

Skill:

Squats

WOD: (scaled)

400m Run

30x squats

20x situps

10x pushups

5x pull ups

Time to beat: 8:36mins

WOD 4/27

Appetizer:

10min run

2x

- 10sec samsons

- 10x pushups

- 10x situps

- 10x squats

- DL form

- clean form

Entree:

7min AMRAP:

3x DB Power Cleans @ 60lbs

3x pullups

6x DB Power Cleans @ 60lbs

6x pullups

9x DB Power Cleans @ 60lbs

9x pullups

12x DB Power Cleans @ 60lbs

12x pullups

+ 12x DB Power Cleans @ 60lbs

Dessert:

5-5 bench table box jumps

~~~

Hotel Gym WOD

3Rounds:

1mile run

12x DB Swings

12x one-armed DB snatches

12x OH Lunges

@ 35lbs

Sun, Mar 27, 2011

50x dumbbell front squats @ 40lbs

50x leg lifts

100x flutter kicks

50x sit ups

2 miles run (@20 mins)

Room WOD - Mar 26, 2011

"Dirty Thirty" (Scaled version of Filthy Fifty)

30x tuck jumps

30x dumbbell front squats @1pd KB

30x push ups @elevated

30x sit ups @1pd KB straight arm

30x lunges @1pd KB

30x push press @1pd KB

30x supermans

30x standing dumbbell rows @1pd KB

30x dumbbell deadlifts @1pd KB

30x burpees

15:37mins

Room WOD - Mar 21, 2011

Main:

21-15-9:

Weighted with 35lb KB:

- squats

- straight arm, straight leg sit up

- swings

6:59mins

Cash out:

- 25x Right arm push/shoulder press @ 35lb KB

- 25x Left arm push/shoulder press @ 35lb KB

50x pushups (broken set)

5x burpees

Run - Ragnar Race Training

Same-ish route as last run. left calf and tibialis anterior were getting cramped. blaming my recently sprained ankle. damn medicine ball!

4.5miles of stop and go running. great weather. 16C. and great skyline along the lake front! :)

GIVE ME BACK MY RUNNING LEGS!

Run - Ragnar Race Training

Ran 4miles ish:

http://www.gmap-pedometer.com/?r=4350239

gawsh i need my running legs back! getting motivation to push thru the pain will the biggest challenge.

CFLP WOD - Mar 3, 2011

Strength: Push Jerk 3-3-3 (125lbs)

Lucky 7
17 Minute AMRAP
7 Deadlift @ 115
7 Burpees
7 Kettlebell Swings @ 44lbs
Run 200 Meters

7 rounds @ 17:30mins

CFLP WOD - Mar 1, 2011

Skill: Kettlebell Swings

A. 1 Mile run for time: (10 Minute cut off)

8:15mins

B. 2 Minutes per station ( As many reps as possible)

• Push Press (47x @ 65lbs)
• Pistols (35x @box assist)
• Kettlebell Swings (67x @ 35lbs)
• Sit-Up (47x)

Total score = 196

CFLP WOD - Feb 28, 2011

Appetizer:

35 pull ups 10+ sets

Tabata Squats + sit ups

19, 12

Entree:

Start with 400 Meter Run
10! Cleans @ 95lbs
!10 Burpee
End with 400 Meter Run

20: 14secs bleahhhhhhhh

Off site WOD @ Vetro

35-25-20-15-10

-diamond push ups

-mountain climbers

-leg lifts

13:20mins

REST DAY! Feb 24, 2011

REST DAY

ice ankle day, more like.

CFLP WOD - Feb 23, 2011

Appetizer:

Deadlift 5-5-5-3-3

Max = 205lbs (PR... so far)

Entree:

(Aborted) "Kelly"

4RFT (Rx is 5RFT)

- Run 400m

- 30 box jumps @ 20inches

- 30 wall balls @ 14lbs

26:19mins

sprained/strained left ankle from landing on Medicine ball when jumping off box. =/ oh well. shit happens.

~~~~~

Belly Shack with CIS-ers!! Belly Dog + Brussel Sprouts w. Chorizo

CFLP WOD - Feb 22, 2011

Appetizer:

Core Challenge:

2min Plank

4x 30sec on: 30sec off glute bridge

2min AMRAP bicycles

1.5min Plank

4x 30sec on: 30sec off pikes

2min AMRAP hi/lows

1min Plank

4x 30sec on: 30sec off leg lifts

2min AMRAP flutter kicks

Entree:

2min Max Double Unders ---> 24 DUs
2min Rest
4min C2 Row Max Distance ---> 951m

4min Rest
6min Run Max Distance ---> 0.74 miles

CFLP WOD - Feb 21, 2011

Appetizer:

Warmup with poles and stuff

3x thrusters OTM for 8 minutes @ 75lbs

Entree:

“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

@ 75lbs, jumping pull ups

didn't complete. did 2 rounds less 25 PUs. 25 mins time cap

CFLP WOD - Feb 14, 2011

Appetizer:

6x 3 OHS

max: 105lbs

Entree:

5RFT:

5x DL @ 135lbs

10x burpees

5:05mins

REST DAY - Feb 11, 2011

CFLP WOD - Feb 10, 2011

Appetizer:

-warm up

5-5-5-5-5 front squats

75lbs - 95lbs - 115lbs - 125lbs - 145 lbs

Entree:

run 5k/3.1 miles or 26 mins ....

2.8 miles in 26 mins on TM.

CFLP WOD - Feb 9, 2011

Appetizer:

-stretching and warm up exercises.

-Max height box jumps - 36inches

Entree:

Annie (modified)

30-30-30-20-10 double unders (attempts)

50-40-30-20-10 situps

18:19mins

One armed willie

5-10-15-10-5 one armed dumb bell ground to over heads

(R5, L5, R10, L10... etc) @ 35lbs

6:14mins

CFLP WOD - Feb 8, 2011

First real WOD in a LONGGGG TIME. lungs were burning and eyes were blurry. GREATTTT to be back! 3-2-1-GO

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

Cleans: 3-3-3-1-1

135lbs max

For time:

50 x (2x wallballs @ 14lbs + 1x burpee) == 10:18mins (BLEAHHHH)