October 31, 2012 -- WOD #140

Crazy Halloween Double Monster Thing:
80 squats
80 DBU
60 sit-ups
60 DBU
40 box jumps (24")
40 DBU
20 KBS (70 lbs)
20 DBU
10 burpee pull-ups
10 DBU
Time: 20:49

October 30, 2012 -- WOD #139

A) 4 rounds:
- 4 front squats @ 20X1 (max 195 lbs -- that was my old 1RM); rest 30 seconds
- 8 bench DB rows (max 50 lbs); rest 2 minutes

B) 3 rounds:
- DB walking lunges (12 per leg; max 45 lbs)

October 29, 2012 -- WOD #138

4 rounds:
- 500 M row (reduce time each round);
- 10 unbroken push press from ground (increase weight each round).
- Rest same amount of time as it took to complete the previous round.

Rowing times: 1:55, 1:50, 1:44, 1:42
Push press weights: 85, 95, 105, 115

October 27, 2012 -- WOD #137

"Elizabeth"
21/15/9
Power cleans @ 135/95
Ring dips (subbed box dips b/c of stupid elbow pain)

Time: 9:11

October 26, 2012 -- WOD #136

5 Rounds:
- 4 back squats @ 21X1 (max 235 lbs); rest 30 seconds
- 2-3 L-shaped chin-ups

October 24, 2012 -- WOD #135

For time:
20 burpees
30 squat cleans (115 lbs)
20 burpees

Time: 10:45

October 23, 2012 -- WOD #134

A) 5 rounds, 2-3 shoulder presses @ 21X1 (max 130 lbs for 2 reps)

B) For time:
- 50 Turkish get-ups (25 per arm alternating 5 reps per arm) (35 lbs)

Time: 14:00

October 22, 2012 -- WOD #133

10 rounds, for time:
- 10 pull-ups (modified to 5)
- 10 push-ups
- 10 sit-ups
- 10 KBS (55 lbs)

Time: 21:25

October 18, 2012

WOD # 132:

A) 7 minute AMRAP:
- 300 M row
- 200 M run

Total: 3 rounds
Rest 4 minutes

B) 7 minute AMRAP:
- 7 wall balls (20 lbs)
- 7 burpees
- 7 KBS (55 lbs)

Total: 4 rounds + 14 reps

October 17, 2012

WOD #131:
5 rounds:
- 5 thrusters (w/DB -- max 110 lbs); rest 10 seconds
- 10 burpees AFAP; rest 3 minutes

October 13, 2012

WOD #130:
Partner WOD (w/Dono).  Each team completes 6 rounds of each activity (3 rounds each).  P2 rests while P1 works, and vice versa.  One minute AMRAP for each activity:
- Box jumps (24").  Team total:  145
- Push press (75 lbs).  Team total:  144
- Run 200 M, then AMRAP burpees with any remaining time.  Team total: 17 burpees (NOTE: final two runs were reduced to 100 M because people weren't finishing the 200 M with any time to spare for burpees).

Total reps: 306

October 11, 2012

WOD #129:
A) 5 rounds:
- 2 deadlifts @ 21X1 (max 325 lbs); rest 90 seconds b/w each round

B) 4 rounds, for time:
- 10 KBS (53 lbs)
- 30 DBU

Time: 4:17

October 9, 2012

WOD #128:
A) In 12 minutes, work up to one tough squat snatch (doesn't have to be a PR) (max 110 lbs -- PR)

B) 12 minute AMRAP:
- 5 squat snatches (75 lbs)
- 7 TTB
- 30 bar jumps

Total: 5 rounds + 22 reps

October 8, 2012

WOD #127:
Partner WOD w/Teague
Rowing/push-up endurance (basically, P1 starts with rowing while P2 rests.  P2 may start rowing as soon as P1 finishes and moves on to push-ups.  P2 may not pass P1 at any point during the workout.  Teague was P1 and started the set for us):
- 1000 M row, 15 push-ups
- 750 M row, 20 push-ups
- 500 M row, 25 push-ups
- 250 M row, 30 push-ups

Time: 22:54

October 6, 2012

WOD #126:
Timed "partner" workout (sort of. I mean, yes, you have a partner, but it's basically everyone does everything straight through with no rest).  Accordingly, I did 5 rounds of this (not Rx):
- 20 wall balls (14 lbs)
- 15 sit-ups
- 5 pull-ups
- 400 M run

Time: 20:07

October 5, 2012

WOD #125:
A) 5 rounds:
- 4 DB sitting shoulder press @ 20X0 (max 55 lbs)
- 8 DB walking lunges (per leg) (max 50 lbs -- PR)

B) For time:
- 20 push-up burpees
- 20 KBS (55 lbs)
- 20 push-up burpees

Time: 3:41

October 3, 2012

WOD #124:
"Double Over/Double Under":
For time:
50 DBU
10 burpees
40 DBU
10 burpees
30 DBU
10 burpees
20 DBU
10 burpees
10 DBU
10 burpees

Time: 8:47

October 2, 2012

WOD #123:
MAP (Maximum Aerobic Power) 10/5 x 3
1st round -- 10 minutes @ 90%
- Row 250 M
- 7 KBS (55 lbs)
- 10 walking lunges
- 10 DBU
Total: 4 rounds + 122 M

Rest 5 min

2nd round -- 10 minutes @ 90%
- 15 cals Airdyne
- 4 wall walk-ups
- 5 pull-ups
Total: 3 rounds + 17 reps

Rest 5 min

3rd round -- 10 minutes @ 90%
- Run 200 M
- 5 24" box step-ups
- 5 burpees
- 5 TTB
Total: 3 rounds (NOTE: both calves stopped working about 50 M into first run so this was not even close to 90% effort)

October 1, 2012

WOD #122:
5 rounds; rest 90 seconds between each activity:
- 5 OHS @ 31X1 (max 105 lbs -- PR)
- 10 TTB