December 31, 2012 -- WOD #172

A) Work up to tallest box jump (40")

B) Work up to longest broad jump (7'10")

C) Team challenges (w/Aberi, Julia, Dono):
- Race against other team (Kyle, Teague, Boom, Jenna) in carrying objects back and forth (we lost by a few seconds)
- While first team does bear crawls up and back, second team does burpees until all of the other team's members finish the bear crawls (we won by a lot of burpees).

December 29, 2012 -- WOD #171

A) 4 rounds @ 100% intensity:
- 30 seconds DBU
- 4 hang power cleans, hold 10 seconds after fourth rep, x 4 sets (so 16 total) (max 105 lbs)
- Rest 90 seconds
NOTE: 5 burpees for each drop during power cleans -- I dropped 3 times

B) 4 rounds:
- 8 ring rows @ 20X1
- 15 hollow rocks

December 28, 2012 -- WOD #170

Tabata Mash-up -- 8 rounds:
- Pull-ups
- Push-ups
- Sit-ups
- Air squats

Total: 322 reps

December 26, 2012 -- WOD #169

@ home:
10 rounds, for time:
- 10 squats
- 10 push-ups
- 10 sit-ups
Time: 11:46

December 18, 2012 -- WOD #168

@ Crossfit Beyond, Albany, NY
"Whitten"
5 rounds, for time:
- 22 KBS (70 lbs rx, I did 55 lbs)
- 22 box jumps (24")
- 400 M run
- 22 burpees
- 22 wall balls (20 lbs)
Time: 44:56

December 17, 2012 -- WOD #167

@ Crossfit Beyond, Albany, NY
A) Snatch balances -- 4 rounds, 3 reps (max 115 lbs)
B) Tabata party -- 4 rounds:
- Pull-ups
- Push-ups
Total: 71 reps

December 15, 2012 -- WOD #166

"Deck of Death" -- partner WOD (w/Teague):
Each teammate pulls a card and performs number of reps/activity specified.  Face cards count as 10 (duh).  Only two aces in the deck (for some reason).  Keep going until all cards have been pulled from the deck.  Set-up is as follows:
2-4: burpee pull-up TTBs
5-7: strict pull-ups
8-9: row for calories
10: squats
J: KBS (55 lbs)
Q: sit-ups
K: push-ups
A: 15 burpees (both partners stop whatever they are doing and perform reps)

In order, my share was:
- 10 sit-ups, 8 calorie row, 5 strict pull-ups, 7 strict pull-ups, 3 burpee pull-up TTBs, 9 calorie row, 2 burpee pull-up TTBs, 9 calorie row, 10 push-ups, 6 pull-ups (started kipping at this point), 9 calorie row, 10 squats, 15 burpees, 3 burpee pull-up TTBs, 15 burpees, 10 KBS, 3 burpee pull-up TTBs, 6 pull-ups, 7 pull-ups, 10 KBS (I pulled a K but did KBS for whatever reason probably tired), 2 burpee pull-up TTBs, 10 squats, 10 sit-ups, 10 push-ups, 8 calorie row.

So, total (194 reps):
- 10 burpee pull-up TTBs
- 31 pull-ups (strict and kipped)
- 43 calorie row
- 20 squats
- 20 KBS
- 20 sit-ups
- 20 push-ups
- 30 burpees

December 14, 2012 -- WOD #165

A) In 12 minutes, work up to a tough snatch.  Concentrate on form and not shooting for a PR (max 95 lbs)

B) 5 sets, 4 reps @ 22X1 -- front squats (max 175 lbs)

December 13, 2012 -- WOD #164

A) 100 DBU -- 2:15

B) 3 rounds, for time:
- 10 walking lunges per leg
- 10 KB snatches per arm (35 lbs)
- 10 unbroken TTB

Time: 7:34

C) 1000k row -- 3:48.7

December 12, 2012 -- WOD #163

A) EMOM -- 12 minutes:
- 2 clean and jerks, add weight each minute (max 180 lbs [2 reps]; 185 lbs [1 rep])

B) 3 rounds.  Work as fast as possible:
- 20 seconds air squats;
- 20 seconds push-up burpees;
- 20 seconds bounding box jumps (20")
- 3 minutes rest

December 8, 2012 -- WOD #162

Saturday Gone Bad (w/Parker):
- Wall balls (20 lbs)
- KTE
- Push press (75 lbs)
- Rowing (for calories)
- Burpees
- Rest

P1 works for one minute while P2 rests. Each partner completes three rounds of all activities.

Total: 697 reps

December 7, 2012 -- WOD #161

A) In 10 minutes, work up to a tough single snatch grip deadlift (max 225 lbs)

B) For time -- 21-15-9:
- Deadlifts @ 65% of 1 RM (227.5 lbs)
- Strict pull-ups (subbed 9-6-3)

Time: 8:47

December 6, 2012 -- WOD #160

"Rahoi"
12 minute AMRAP
- 12 box jumps (24")
- 6 thrusters (95 lbs)
- 6 bar-facing burpees

Total: 5 rounds + 22 reps

Background on FBI Agent Gregory Rahoi is here.

December 5, 2012 -- WOD #159

Apparently, a 2011 Open WOD

10 minute AMRAP:
- 15 power snatches (75 lbs)
- 30 DBU

Total: 3 rounds, 32 reps

December 1, 2012 -- WOD #158

AMRAP -- 12 minutes:
- 3 HSPU (I subbed DB shoulder presses -- 50 lbs/arm)
- 7 KBS (55 lbs)
- 9 box jumps (30")

Total: 8 rounds + 1 rep