October 24, 2013 -- WOD #279

A) 20 minutes work on various body weight movements

B) 20 minutes on airdyne (6.3 miles; 304 calories)

October 21, 2013 -- WOD #278

A) Back squats:
- 4 rounds x 8 reps (max 175 lbs); rest 2-3 minutes between each round
- 1 round x 20-30 reps @ 65 lbs; stop once you require more than a second of rest at the top (24 reps)

B) 7 minute AMRAP:
- 3 modified HSPU
- 5 pull-ups
- 7 KBS (45 lbs)
Total: 6 rounds + 3 reps

October 18, 2013 -- WOD #277

Partner WOD (w/Aaron), for time -- 2 rounds of:
- 30 wall balls (20 lbs)
- 30 pull-ups
- 30 pistols (I used hanging blue band)
- 30 DB snatches per arm (I used 40 lbs)
Time: 9:38

October 17, 2013 -- WOD #276

A) 10 rounds x 3 reps of back squats; 2 minutes rest between each round (155 lbs)

B) For time:
- 25 hanging knee raises
- 50 air squats
- 25 hanging knee raises
- 50 walking lunges
- 25 hanging knee raises
Time: 5:40

October 16, 2013 -- WOD #275

A) 5 rounds of 3 hang power snatches (no drops) (max 115 lbs)

B) For time:
- 2-4-6-8-10-8-6-4-2 burpees/KBS (45 lbs)
Time: 5:38

October 12, 2013 -- WOD #274

Made up my own Filthy 50 because the real one was making my back feel tight:
- 50 cal airdyne
- 50 DBU
- 50 push press (45 lbs)
- 50 sit-ups
- 50 walking lunges
- 50 push-ups
- 50 cal airdyne
- 50 hanging knee raises
Time: 24:00

October 10, 2013 -- WOD #273

A) Work on snatches for 20 minutes (max 100 lbs -- mostly trying to stay light and work on form/speed)

B) 3 rounds for time:
- 4 DB snatches per arm (25 lbs)
- 12 DB walking lunges per leg (25 lbs)
- 20 sit-ups
Time: 7:33

October 2, 2013 -- WOD #272

A) 5 rounds (finish each movement before moving on):
- 5 shoulder press (max 115 lbs)
- 3 push press (max 155 lbs)
- 1 split jerk (max 195 lbs)

B) All this crap, not for time:
- 50 sit-ups
- 25 hanging knee raises
- 50 sit-ups
- 25 GHD sit-ups
- 50 sit-ups

September 30, 2013 -- WOD #271

"Nova Gone Bad" -- 3 rounds of 1 minute each of the following rotation:
- Thrusters (35 lbs)
- KBS (35 lbs)
- Walking lunges
- Jumping pull-ups
- Lateral shuttles
- Rest

Total: Don't know, don't care, first day back in months and I didn't have any back pain.

August 19, 2013 -- WOD #270

First workout after eight weeks with a shitty lumbar spine, so everything was modified to things that didn't hurt my shitty lumbar spine.

A) Seated DB shoulder press -- 7 sets of 3 reps (max 55 lbs/arm)

B) 5 rounds, for time:
- 5 ring rows
- 10 weighted box step-ups (20" box, 25 lbs/arm)
- 20 ab mat sit-ups

Time: 10:13

June 21, 2013 -- WOD #269

Re-test (compare to May 22):
- 500 m row
- 40 OHS (45 lbs)
- 30 GHD sit-ups
- 20 ring dips
- 10 pull-ups
Time: 7:19 (13 seconds faster)

Final nutritional challenge weigh-in: 212.6 (-11.4 lbs)

June 20, 2013 -- WOD #268

A) 5 rounds:
- 5 Bulgarian split squats per leg (w/barbell) (max 145 lbs); rest 30 seconds
- 6 sitting box jumps (i.e. from seated position, jump onto box) (max ~28"); rest 90 seconds

B) 5 rounds, for time:
- 5 burpee box jumps (24")
- 15 sit-ups
- 30 DBU
Time: 9:14

June 19, 2013 -- WOD #267

1 time through (30 minute cap):
- 15 power cleans (115 lbs -- Rx 135 lbs. Obviously 135 would have been no problem, but coach said use same weight for this and thrusters, and 135 lb thrusters woulda been a problem...)
- 30 KTE (OK, so I'm trying to get better at TTB and not using a massive swing to get my feet to the bar, so I figured it would make more sense to use the reduced motion and try to make my TTB more efficient. This is something I will be working on in subsequent WODs)
- 30 box jumps (24")
- 15 muscle-ups (subbed 2 ring rows + 1 ring dip per rep)
- 30 DB push press (40 lbs per arm)
- 30 DBU
- 15 thrusters (115 lbs -- see above)
- 30 pull-ups
- 30 burpees
- 30 box step-ups w/overhead weight (15 per leg/18" box/45 lb plate -- this was a sub for walking lunges and it was MUUUUUCH worse. But I can do these without toe pain, so there you go)
Time: 27:34

June 17, 2013 -- WOD #266

@ Albany Crossfit

"Chelsea" -- 30 minute EMOM of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Total: 29 rounds (I scaled 3/6/9, which was too easy, but I wanted to make sure I worked all 30 minutes, which I ALMOST did. I missed one round because my hand tore open and I had to switch to ring rows for the last 3 rounds. Anyway, if we ever do this at home I'll either go 4/8/12 or just say "fuck it" and do it rx. I mean, I do just about everything else rx).

June 12, 2013 -- WOD #265

A) In 15 minutes, work up to 1RM push press and split jerk:
- Push press -- 200 lbs (PR)
- Split jerk -- 220 lbs (PR)

B) Alternate the following movements for 25 minutes:
- 200 M run
- 1 minute of either airdyne or rowing (alternate each time)
Total: 20 rounds (+ additional 39 seconds of rowing)

Nutritional challenge weigh-in: 213.8 (-10.2 lbs)

June 11, 2013 -- WOD #264

A) In 7 reps, work up to 1RM squat snatch; rest 90 seconds b/w reps (140 lbs -- PR)

B) 2 rounds, perform each movement for one minute:
- Burpees
- Russian twists (20 lbs)
- Jumping pull-ups
- Wall walk-ups
- Plank
- Rest

June 10, 2013 -- WOD #263

A) 5 rounds:
- 5 back squats (max 250 lbs)
- Rest 30 seconds
- 10 squat jumps (w/45 lb bar)
- Rest 2 minutes

B) 3 rounds, for time:
- 20 walking lunges w/DB over head (alternate arms/45 lb DB)
- 20 DB snatches (45 lbs)
- 20 TTB
Time: DNF. Couldn't do the lunges b/c of my shitty right toe joint.

June 8, 2013 -- WOD #262

A) Partner WOD (w/Donovan). Rest 3 minutes between each activity:

- 20 burpee pull-ups (10 each); P1 works while P2 holds barbell in front rack position (155 lbs)

- 40 DB snatches (20 each); same bar hold

- 50 clapping push-ups (25 each); same bar hold

Time: 12:33

B) Run 1.2 miles (didn't time)

June 7, 2013 -- WOD #262

A) In 15 minutes, work up to 1RM power clean (225 lbs -- 20# PR)

B) Clean and jerk ladder (135 lbs); 1 on 1st minute, 2 on 2nd minute, etc. until can't complete all reps within the minute
Total: 7 rounds + 7 reps

C) Tabata: 8 rounds of v-ups

June 6, 2013 -- WOD #261

A) 5 rounds:
- 5 shoulder press (max 125 lbs -- 3 reps, tho)
- 5 straight bar box step-ups per leg (use same bar as shoulder presses)
- Rest 90 seconds

B) Helen (but with rowing because it's raining out) -- 3 rounds for time:
- 400 M row
- 21 KBS (53 lbs)
- 12 pull-ups
Time: 10:37

June 5, 2013 -- WOD #259 and #260

A) 10 minute EMOM -- 3 deadlifts (285 lbs)

B) Fran/Elizabeth/Diane:
- 21 thrusters (95 lbs)
- 21 pull-ups
- 15 squat cleans (135 lbs)
- 15 ring dips
- 9 deadlifts (225 lbs)
- 9 box HSPU
Time: 10:55

Second WOD:

A) 20 minutes recovery stretching

B) 4 rounds w/partner (Parker); P1 works while P2 rests:

- 200 M row (all out)

- 50 DBU

Nutritional challenge weigh-in: 215.8 (-8.2 lbs)

June 1, 2013 -- WOD #258

Partner WOD (w/Teague) -- 2 rounds of the following; 5 minutes rest b/w rounds. We worked each partner 30 seconds on/30 seconds off:
- Deadlifts (165 lbs)
- DBU
- Push press (75 lbs)
- Box jumps (24")
- Wall balls (20 lbs)
At the end of the second round, partners complete 400 M "sprint" together.

May 31, 2013 -- WOD #257

A) 7 rounds, begin a new round every three minutes, increase weight each round:
- 2 split jerks (max 205 lbs)
- 2 burpees

B) 10 minute AMRAP:
- 1 minute airdyne/row
- 20 air squats
- 10 TTB
Total: 3 rounds + row + 20 air squats + 1 TTB

May 29, 2013 -- WOD #256

A) 12 minute EMOM -- squat clean and jerk; increase weight every four reps (155/170/180 lbs)

B) For time:
- 21/15/9 -- wall balls (20 lbs)
- 42/30/18 -- sit-ups
Time: 5:32 (4 no reps)

C) 6 rounds of DBU; 30 seconds on/30 seconds off

Nutritional challenge weigh-in: 219.0 (-5.0 lbs)

May 28, 2013 -- WOD #255

Post-Murph Recovery WOD:
- 10 minute row (50-60% effort)
- 3 rounds:
   - 10 GHD sit-ups
   - 10 back extensions
   - 20 KBS (70 lbs)
   - 10 push-ups
   - 5 pull-ups
- 10 minute row (same effort)

May 27, 2013 -- WOD #254

Memorial Day Murph:
- 1.2 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1.2 mile run
Time: 55:09 (1:33 improvement over last year, which was modified w/bands on the pull-ups)

NOTE: In making this entry, I realized that last year's Murph is not inputted on the blog. Accordingly, I have adjusted the WOD # in the entry title from here going forward.

May 24, 2012 -- WOD #252

A) 5 rounds:
- 5 TNG power cleans (max 160 lbs)
- 5-8 DB flat bench press (70 lb DBs)
- Rest 2 minutes

B) 6 rounds; start a new round every 90 seconds:
- 3 wall walk-ups
- 17 air squats

C) 6 rounds -- tabata:
- Russian twists (20 lbs)

May 23, 2013 -- WOD #251

A) 10 minute EMOM:
- 3 deadlifts (275 lbs)

B) 2 3-minute rounds, AMRAP, 2-3-5 reps of the following (so 2-2, 3-3, 5-5); rest 3 minutes between the two rounds:
- Hand release push-ups
- Push press (115 lbs)
Total: 2 rounds + 4 reps (1st round); 1 round + 18 reps (2d round)

C) 6 rounds of tabata:
- Windshield wipers

May 22, 2013 -- WOD #250

A) Baseline (for nutritional challenge). For time:
- 500 M row
- 40 OHS (45 lbs)
- 30 GHD sit-ups
- 20 ring dips
- 10 pull-ups
Time: 7:32

B) 21-15-9, for time.  100 DBU cash-in/cash-out:
- DB thrusters (35 lbs/arm)
- Burpees
Time: 20:00 (capped); completed 64 of cash-out DBUs

Nutritional challenge weigh-in: 223.2 (-.8)

May 16, 2013 -- WOD #249

5 rounds of the following:
- 1st minute: 3 power cleans (max 195 lbs)
- 2d minute: 3 power snatches (max 135 lbs)
- 3d minute: 2 minute run
- Rest 2 minutes

May 15, 2013 -- WOD #248

30 minute EMOM:
- 1st minute: 5 pull-ups/10 push-ups/15 air squats (I scaled 3/7/9)
- 2d minute: 5 burpees/20 russian twists (20 lbs)
- 3d minute: 20 thrusters (45 lb bar) (I scaled 15 thrusters)
Total: DNF (completed 13 rounds and stopped due to dizziness)

Nutritional challenge weigh-in: 220.4 lbs (-3.6 lbs)

May 14, 2013 -- WOD #247

A) 5 sets -- complete all sets of each movement before moving to the next one:
- 5 shoulder press (max 120 lbs); rest 1 minute between each set
- 3 push press (max 160 lbs); rest 1 minute between each set
- 1 push jerk (max 190 lbs -- 1RM); rest 1 minute between each rep

B) 5 rounds for time (20 minute cap):
- Row 200 M
- 20 box jumps (24")
- 20 TTB
Time: 20:00 (4 rounds + 200 M + 20 box jumps + 1 TTB)

May 13, 2013 -- WOD #245 and 246

WOD #245

A) 6 sets x 3 reps -- deadlifts (no drops) (max 335 lbs)

B) For time:
- 100 DBU
- 21/15/9 of power cleans and push press (95 lbs)
- 100 DBU
Time: 12:40 (probably -- the clock kept resetting so not totally sure)

WOD #246

A) 5 rounds, 5 reps each. Rest 60-90 seconds after each round:

- Bench press (185 lbs)

- TNG power cleans (155 lbs)

B) Partner WOD (w/Kyle) -- 10 rounds each of 3 TNG power snatches (95 lbs), P1 works while P2 rests, resting partner must hold the bar off the ground (shoulders, legs, whatever) while the working partner works. Any drop means immediate 4 burpees for both partners.  All reps must be TNG, so any drop during your reps means reps must start over again.

Time: I dunno, 4-ish minutes?  Didn't really pay attention.  I did drop after first rep of last round, so we did one set of penalty burpees.

May 11, 2013 -- WOD #244

Tabata, 6 rounds of each. Complete all rounds of each movement before moving on:
- Airdyne
- Air squats
- Sit-ups
- Rowing
Total cals + reps: 226

May 10, 2013 -- WOD #243

A) In 15 minutes, work up to one tough power snatch (140 lbs -- 1RM)

B) 6 minute AMRAP:
- 7 power snatches (95 lbs)
- 7 burpee bar jumps
Total: 4 rounds + 4 reps

May 9, 2013 -- WOD #242

Partner WOD (w/Chris):
4 rounds of each activity, 1 minute each round (P1 works for 1 minute while P2 rests, then vice versa); 1 minute transition time b/w each movement:
- Wall balls (20 lbs) (me: 29, 28, 27, 22)
- Unbroken pull-ups (perform until off of bar and do not hop back up) (me: 10, 11, 6, 9)
- Burpee body jumps (jump over your partner's body) (me: 9, 8, 9, 10)
Total reps: 344 (me: 178)

Yesterdays weigh-in for nutritional challenge: 222.2 lbs

May 4, 2013 -- WOD #241

Partner WOD (w/Dono) @ Cobb's Hill:
3 rounds, alternating P1 and P2:
- P1 sprints up hill and performs max KBS (53 lbs) until one minute is up.  P2 starts same as soon as P1 finishes.  Then one minute rest (so each partner gets 2 minutes rest total).  P1 then sprints up hill and performs max burpees until one minute is up.  P2 starts same as soon as P1 finishes.  Rest.
Total: 183 reps

May 3, 2013 -- WOD #240

A) 4 sets, 3 reps -- snatch balances -- hold for 2 seconds at the bottom (max 125 lbs); rest 1:30

B) 14 minute EMOM:
- Odd minutes: 2 ring dips and 2 strict pull-ups
- Even minutes: 15 box jumps (24")

May 1, 2013 -- WOD #239

25-minute EMOM. If the full round isn't completed by the end of minute, stop and take one minute of full rest and pick up from where you stopped:
- 5 pull-ups
- 10 push-ups
- 15 squats
Total: 14 rounds + 13 reps

Also, nutritional challenge started today. Opening weight: 224 lbs

April 30, 2013 -- WOD #238

A) 5 rounds, 4 reps -- front squats @ 31X1 (max 185 lbs)

B) 10 minute AMRAP:
- 50 DBU
- 20 sit-ups
Total: 4 rounds + 55 reps

April 29, 2013 -- WOD #237

A) 3 sets of 2 reps -- split jerks (max 185 lbs)

B) 3 sets of 3 reps @31X1 -- shoulder press (max 125 lbs)

C) Running:
- From the gym to the 1.2 mile turnaround point, then do 75 DBU
- From the 1.2 mile turnaround point to the 800 M turnaround point, then 75 DBU
- From the 800 M turnaround point to the gym, then 75 DBU
Time: 16:46 (total 1.5 miles + 225 DBU)

April 27, 2013 -- WOD #236

Catalyst Games, Crossfit Boomtown (Modified division):
A) First heat:
- 2 minute row (for cals); 1 minute rest (50 cals)
- 2 minute KBS (45 lbs); 1 minute rest (61 reps)
- 2 minute burpee jump-over box jumps (20"); 1 minute rest (19 reps)
- 2 minute DB snatches, alternating arms with each rep (50 lbs) (31 reps)
Total: 161 reps (5th/53)

B) Second heat:
- Axel clean ladder -- on each minute, 20 heavy jump ropes followed by axel clean from 90-160 lbs. After cleaning heaviest bar, perform deadlifts with remaining time
Result: performed all cleans plus 19 deadlifts (31st/53 for heat; 20th/53 overall)

April 25, 2013 -- WOD #235

A) 20 minute EMOM:
- 10 KBS (53 lbs)
- 20 DBU (+20 penalty DBU for breaking up a set)

B) 20 minute EMOM:
- 100 M sprint
- 10 wall balls (20 lbs)

April 24, 2013 -- WOD #234

A) 4 rounds -- 3 rep hang power snatch (NO DROPS); rest 1:30 (max 130 lbs)

B) 3 rounds:
- 5 deadlifts @ 12X2 (so, X up, hold 2 seconds at top, 1 second down, rest 2 seconds at bottom) (max 275 lbs); rest 30 seconds
- 10 push-ups (I ended up doing 50 total because it was this or HSPU and I figured extra push-ups couldn't hurt); rest 1:30

April 23, 2012 -- WOD #233

A) 4 rounds -- 6 front squats @ 30X1 (max 185 lbs)

B) In 8 minutes, work up to tough 3 rep shoulder press (max 125 lbs; also did 2 each at 130 and 135 lbs)

C) 8 minute AMRAP:
- 50 DBU
- 10 burpees
Total: 3 rounds + 30 reps

April 20, 2013 -- WOD #232

Partner WOD (w/Teague). For time:
- 26 manmakers (30 lbs)
- 2620 M row
- 26 manmakers
- 260 DBU
Time: 25:13 (hindered somewhat by the fact that I had to take a dump during the DBU)

April 19, 2013 -- WOD #231

"Grace":
- 30 GTO for time (135 lbs)
Time: 4:04 (PR by 1:00 over July 23, 2012, which was modified)

April 18, 2013 -- WOD #230

4 rounds, for time. Rest 2 minutes after each round:
- 200 M row
- 20 DBU
- 200 M run
- 20 DBU
Time: 16:47

April 17, 2013 -- WOD #229

"Helen" -- 3 rounds for time:
- 400 M run
- 21 KBS (53 lbs)
- 12 pull-ups
Time: 9:44 (3:35 PR over May 21, 2012, which was modified)

April 10, 2013 -- WOD #228

A) 20 minute EMOM, alternating:
- 3 front squats (185 lbs -- could have done a bit more)
- 3-5 strict pull-ups

B) "Annie" -- 50/40/30/20/10 of:
- DBU
- Sit-ups
Time: 10:05 (3:35 PR from June 22, 2012)

April 9, 2013 -- WOD #227

Compare to 1/22/13:
A) 4 sets:
- 3-5 bench press @ 20X1 (max 215 for 2 reps); rest 90 seconds
- 20 KBS (70 lbs); rest 90 seconds

B) 10 minute AMRAP:
- 10 burpees
- 10 cals airdyne
- 10 push-ups
- 10 cals airdyne
Total: 4 rounds + 7 reps

April 6, 2013 -- WOD #226

Partner WOD (w/Becca) -- P1 and P2 work together, switching activities:
- P1 (me): box jumps (24")
- P2: run 400M
Rest 2 minutes
- P1: TGU (35 lbs)
- P2: run 400M
Rest 2 minutes
- P1: KBS (70 lbs)
- P2: run 400M
Rest 2 minutes
- P1: burpees
- P2: run 400M
Total: 20:53/219 reps

April 5, 2013 -- WOD #225

Open WOD 13.5
8 minute AMRAP:
- 15 thrusters (100 lbs)
- 15 pull-ups
Total: 81 reps

April 4, 2013 -- WOD #224

2 rounds -- work for 3 minutes on each set, take 2 minutes rest between each set:
1) 10 TTB/5 KB snatches (each arm) (35 lbs); total: 92 reps
2) Row 100M/10 push-ups; total: 795 meters + 66 push-ups
3) 10 carlas (20 lbs)/30 DBU; total: 161 reps

April 3, 2013 -- WOD #223

A) 10 minute EMOM -- 3 back squats @75% of 1RM (estimated -- 225 lbs)

B) 4 rounds:
- 25 sit-ups
- 50 DBU (one minute max)

C) For time (12 minute cap) (all @ 75 lbs):
- 30 push press
- 20 front squats
- 10 snatches
- 1 minute rest
- 10 snatches
- 20 front squats
- 30 push press
Time: 11:16

March 30, 2013 -- WOD #222

Partner WOD (w/Nick, Kait, and Maria):
A) 10 minute row; one partner pulls 20 strokes while other three rest. Row for meters (2579 total -- I hit 1:19/500 M for a few pulls on my third round, which is awesome).

B) 2 rounds of 2 minutes at each station, for total reps:
- Single-arm KB farmer carries down and back (70 lbs); two partners work while two rest
- Sit-ups (all four partners work)
- Air squats (two partners perform 15 reps each while other two partners rest)
- Wheelbarrows down; switch positions for back (two partners work while two rest)
Total reps: 820

March 29, 2013 -- WOD #221

Open WOD 13.4:
- 7 minute ladder of clean and jerks (135 lbs) and TTB (3, 6, 9, etc.)
Total: 60 reps (completed round of 12).

March 28, 2013 -- WOD #220

Open WOD 13.4 prep
2 rounds of tomorrow's fun:
- 3 clean and jerks (135 lbs)
- 3 TTB
- 6 clean and jerks
- 6 TTB

March 27, 2013 -- WOD #219

A) 5 hang power clean and jerks @50-60% of 1RM, EMOM for 10 minutes (95 lbs -- no idea what my 1RM hang power clean + jerk is)

B) 3 rounds, for time:
- 25 KBS (53 lbs)
- 20 burpees
- 50 DBU
Time: 16:35

March 24, 2013 -- WOD #218

Open WOD 13.3 -- 12 minute AMRAP:
- 150 wall balls to 10' (20 lbs)
- 90 DBU
- 30 muscle-ups
Total reps: 160 (last year completed only 120 wall balls).

March 23, 2013 -- WOD #217

Partner WOD (w/Aaron) -- 5 rounds.  P1 and P2 alternate movements, going for 30 seconds each.  30 seconds rest for every minute of work (although rest was increased to one minute at the end of rounds 3 and 4):
- P1: burpees
- P2: TTB
- rest
- P1: KBS
- P2: plank
Total team reps: 312 (me: 153; Aaron: 159)

March 22, 2013 -- WOD #216

Games WOD 13.3 . . . oh, but my ankle isn't feeling right, so I did this instead:
- 10 minutes of Airdyne intervals

March 19, 2013 - WOD #215

A) 15-20 minutes of gymnastics

B) "Sorta-Fran" -- 21-15-9, for time:
- thrusters (Rx 135, I did 95 [AKA actual Fran weight])
- pull-ups
- burpees
Time: 14:50

March 18, 2013 -- WOD #214

A) 4 sets of the following:
- 5 back squats @ 30X1 (max 245 lbs); rest 60 seconds
- AMRAP strict chin-ups @ 20X1 (4 reps each round); rest 60 seconds

B) 4 rounds, for time:
- 12 push press (95 lbs)
- 12 heavy KBS (70 lbs)
Time: 5:27

March 17, 2013 -- WOD #213

Games WOD 13.2 -- 10 minute AMRAP:
- 5 shoulder-to-overhead (115 lbs)
- 10 deadlifts (115 lbs)
- 15 box jumps (24")
Total: 129 reps (in about 6 minutes; my back tweaked so I cut it short)

March 14, 2013 -- WOD #212

Games WOD 13.2 warm-up -- 2 rounds of tomorrow's horrible workout:
- 5 shoulder-to-overhead (115 lbs)
- 10 deadlifts (115 lbs)
- 15 box jumps (24")
Each round took just about one minute.  Both rounds sucked.

March 8, 2013 -- WOD #211

Games Open WOD 13.1:
17 minutes to complete:
- 40 burpees (two-handed touch of ring 6" overhead)
- 30 snatches (any style) (75 lbs)
- 30 burpees
- 30 snatches (135 lbs)
- 20 burpees
- 30 snatches (165 lbs)
- 10 burpees
- AMRAP snatches (210 lbs)
Total: 110 reps (at Rx)

March 6, 2013 -- WOD #210

A) 5 rounds:
- Shoulder press/push press 2.2 (max 145 lbs); rest 1:30

B) 10 minute AMRAP:
- 10 squat snatches (75 lbs)
- 20 hand release push-ups
- 30 unbroken DBU (NOTE: I never reached 30 unbroken but gave 3 good attempts each round and so ended up with way more than 30 each round)
Total: 2 rounds + 23 reps

ALSO:
- Weight at wake-up: 220.8.  Gonna try eating a little more sensible leading up to Catalyst at the end of April.  Ideally I can get down to about 205, which should help me with some of the more aerobic activities in the class without sacrificing strength.

March 2, 2013 -- WOD #209

Partner WOD (with Heather, Kyle, and Sam M.) Split reps evenly:
- 100 HSPU (subbed push-ups x 2)
- 200 pull-ups
- 300 wall balls
- 400 KBS

March 1, 2013 -- WOD #208

Games Prep WOD II -- 3 rounds for time:
- 10 thrusters (115 lbs)
- 15 TTB
- 20 squat thrusts
then
- 1000 M row
Time: 16:04 Rx

February 28, 2013 -- WOD #207

A) In 15 minutes, work up to a tough (non-PR) squat clean (195 lbs)

B) 5 minute AMRAP:
- 5 squat cleans (135 lbs)
- 10 burpee bar jumps
Total: 3 rounds + 3 reps Rx

February 27, 2013 -- WOD #206

"Bits of Barbara"
5 rounds, 3 minutes each, rest 3 minutes between each round. Start each round off from where you left off, performing the following:
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 air squats
Total: 3 rounds completed (420 reps) Rx

February 22, 2013 -- WOD #205

Games Prep WOD -- 3 rounds for time:
- 10 shoulder-to-overhead (135 lbs)
- 25 box jumps (24")
- 75 DBU
Time: 13:52 Rx

February 21, 2013 -- WOD #204

A) In 15 minutes, work up to a tough 2 rep touch-n-go deadlift (max 325 lbs)

B) 10 minute EMOM:
- 2 touch-n-go deadlifts @ 85% of above number (275 lbs)
- 3 muscle-ups (mod -- jumping muscle-ups)

February 20, 2013 -- WOD #203

"Pieces of Cindy" -- 8 rounds of 2 minutes each; 1 minute rest between each round. For total completed rounds + reps:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Total: 14 rounds + 8 reps

February 17, 2013 -- WOD #202

A) In 15 minutes, work up to 1RM squat clean:
- 5 reps @ 50% of 1RM (95 lbs -- I hadn't set 1RM in a while, so used 190 as baseline)
- 3 reps @ 75% of 1RM (135 lbs)
- 2 reps @ 85% of 1RM (155 lbs)
- 1 rep @ 95% of 1RM (165 lbs)
- 1 rep @ 1RM (185 lbs)
- 1 rep @ 100%+ of 1RM (195 lbs)
- (and, just because I like round numbers) 1 more rep (200 lbs -- 1RM [35 lb PR])

B) 12 minute squat clean EMOM (13 total reps) @ 80-85% of 1RM (165 lbs)

February 16, 2013 -- WOD #201

Partner WOD (w/Trout, as usual). For time:
- 100 DBU (50 each; max 1:30)
- 10 rounds of the following (switch w/partner after each movement, so P1 starts with lunges, P2 does push-ups, P1 does TTB, etc.):
     - One-armed weighted walking lunges (start at front of gym, walk to the mats, return to the front. Switch arms at halfway point) (30 lbs)
     - 12 push-ups
     - 8 TTB
- 100 DBU (50 each; max 1:30)
Time: 17:15

February 15, 2013 -- WOD #200

3 rounds, for time.  Rest for 5 minutes between rounds (or, in our case, rest until your "partner" finishes working, which in may case resulted in approximately 6 minutes or more of rest each round).  Because of the large amount of rest, keep a work rate around 90%:
- 250 M row
- 15 KBS (70 lbs)
- 25 burpees
- 15 KBS
- 250 M row
Total: 15:56 (R1 - 4:46; R2 - 5:23; R3 - 5:47)

February 13, 2013 -- WOD #199

A) In 15 minutes, work up to 1RM power clean (205 lbs -- tied 1RM set last week).

B) 12 minute AMRAP:
- At 75% of 1RM power clean (155 lbs for me), perform ladders from 1-5 reps.  Essentially, 1 rep, then drop.  Then 2 touch-and-go reps, then drop.  Then 3 touch-and-go reps, then drop.  Do this until you complete 5 touch-and-go reps.  If you drop the weight at any point before completion of a set of reps (i.e. you fail on the third of five reps and drop the weight), start over again from 1 rep and work back up the ladder.
Total: 3 rounds + 12 reps (completed first 2 rounds, dropped on third of five during round 3, then completed one more round).

February 12, 2013 -- WOD #198

A) In 6 attempts, work up to 1RM weighted pull-up (max 30 lbs)

B) 7 minute AMRAP (add 3 reps of each per round, so 3, 6, 9, 12, etc.):
- 3 thrusters (95 lbs)
- 3 pull-ups
Total: completed round of 15 (90 reps)

NOTE: did this same WOD (although 100 lbs on thrusters and red band assisted on pull-ups) on June 26, 2012. That day I completed 59 reps, i.e. didn't finish the round of 12.  So, this is awesome.

February 11, 2013 -- WOD #197

"Vengeance"
7 rounds for time (same weight for all reps):
- 4 power snatches (115 lbs -- Rx was 135 lbs)
- 6 power cleans
- 9 deadlifts
Time: 15:48

February 9, 2013 -- WOD #196

Partner WOD (w/Trout):
8 minute AMRAP (P1 completes both movements while P2 rests and vice versa):
- 10 cals airdyne
- 10 KBS (70 lbs)
Total: 9 completed rounds + 10 cals + 3 KBS (I completed 5 rounds)
Rest 3 minutes

8 minute AMRAP (P1 completes all movements while P2 rests and vice versa):
- 5 pull-ups
- 10 push-ups
- 15 air squats
Total: 8 completed rounds + 20 reps (I completed 4 rounds + 20 reps)
Rest 3 minutes

8 minute AMRAP (P1 completes 25 sit-ups; P2 completes 25 sit-ups; P1 completes 25 DBU; P2 completes 25 DBU, etc. After round of 10, go back up the ladder):
- 50-40-30-20-10 sit-ups/DBU
Total: completed ladder down + 19 sit-ups

February 8, 2013 -- WOD #195

A) 4 sets:
- 3-5 push press (max 175 lbs for 4 reps -- one week ago I hit 175 lbs for 3 reps, so I guess this is a PR); rest 90 seconds
- 3 weighted pull-ups (max 20 lbs); rest 90 seconds

B) Team WOD (Team Old Man [w/Parker]) -- 6 minute AMRAP:
- Farmer's carry w/45 lb plate in each hand from front to back of gym
- Both partners perform 5 burpees every time the plates hit the ground
Total: 12 laps (6 each)

February 7, 2013 -- WOD #194

A) 5 rounds x 1.1.1 -- power cleans (10 seconds rest b/w each rep) (max 205 lbs -- PR/1RM); rest 3 minutes b/w rounds

B) Re-test!
- 1000 M row
- 100 DBU
- 1000 M row
Time: 11:04 (14 seconds slower, but my DBU were absolute shit tonight)

February 2, 2013 -- WOD #193

Filthy 35 -- Happy Birthday, Kristina!
Partner WOD (w/Trout) -- one partner works while other rests. Each movement results in 70 total reps (except for partner push-ups and partner carlas).  Perform 15 DBU after each round.  For time:
- 35 air squats
- 35 partner carlas (20 lb wall ball)
- 35 box jumps (24")
- 35 slam balls (20 lbs)
- 35 airdyne calories
- 35 burpees
- 35 partner push-ups
- 35 jumping pull-ups
- 35 switch lunges
- 35 KTE
Time: 32:10

February 1, 2013 -- WOD #192

A) Push press -- 3 rounds, 3-5 reps (max 175 lbs [3 reps]); rest 2 minutes between each round

B) 3 rounds, for total meters/reps:
- 2 minutes rowing; rest 60 seconds
- 2 minutes ground-to-overhead (135 lbs); rest 60 seconds
Total meters: 1732
Total GTO: 30

January 30, 2013 -- WOD #191

A) Bench press (all @ 20X1):
- 3 reps @ 50% of 1RM (135 lbs); rest 3 minutes
- 2 reps @ 75% of 1RM (185 lbs); rest 3 minutes
- 1 rep @ 85% of 1RM (215 lbs); rest 3 minutes
- 1 rep @ 95% of 1RM (235 lbs -- fail); rest 3 minutes
- 1 rep @ 1RM (225 lbs)

B) 3 minutes burpee AMRAP (51)

January 29, 2013 -- WOD #190

Complete 4 4-minute rounds comprised of the following activities. Rest 4 minutes after each round:
- 25 KBS (70 lbs -- all four rounds were unbroken!)
- 8 shuttle runs (front to back of gym)
- AMRAP DBU for remainder of the 4-minute round (104/75/77/67 -- total 323)

January 28, 2013 -- WOD #189

Back squats and pull-ups:

- 5 back squats @ 50% of 1 RM (135 lbs); rest 60 seconds

- 3 BS @ 75% of 1 RM (185 lbs); rest 60 seconds

- 1 BS @ 85% of 1 RM (235 lbs); rest 60 seconds

- 1 BS @ 95% of 1 RM (255 lbs); rest 2 minutes

- AMRAP strict pull-ups, pronated (4); rest 2 minutes

- 1 BS @ 100% of 1 RM (275 lbs); rest 2 minutes

- AMRAP strict supinated pull-ups (5); rest 2 minutes

- 1 BS @ 100% (or more) of 1 RM (285 lbs -- PR); rest 2 minutes

- AMRAP strict cross-grip pull-ups (4); rest 2 minutes

- 1 BS @ 1 RM (285 lbs); rest 2 minutes

- AMRAP strict cross-grip pull-ups (4)

January 25, 2012 -- WOD #188

A) 4 rounds x 20 DB walking lunges (10 per leg) @ 20X0 (max 55 lbs/arm); rest 60 seconds

B) Partner AMRAP (w/Trout) -- 20 minutes (only one partner works at any time; each partner must do equal amount of work):
- 200 M row
- 10 burpees
Total: 12 rounds + 136 M

January 23, 2013 -- WOD #187

A) 5 rounds:
- 2-3 weighted pull-ups @ 21X0 (max 15 lbs); rest 60 seconds
- Front-leaning rest on rings x 60 seconds; rest 60 seconds

B) 5 rounds for time:
- 10 pull-ups
- 10 push press (115 lbs)
- 30 DBU
Time: 14:58 (slowest of the day, but Rx'd)

January 22, 2013 -- WOD #186

A) 4 sets:
- 3-5 reps bench press @ 20X1 (max 200 lbs -- PR); rest 90 seconds
- 20 KBS (70 lbs); rest 90 seconds

B) 10 minute AMRAP:
- 10 cal airdyne
- 10 burpees
- 10 cal airdyne
- 10 push-ups
Total: 3 rounds, 33 cals/reps

January 21, 2013 -- WOD #185

A) 5 rounds:
- 4 front squats @ 20X1 (max 205 lbs) (NOTE: this is ten pounds less than I did on Thursday, but for more rounds and more reps per round. So, still happy with the tally.)
- 8-10 unbroken CTB pull-ups (or as high as I could get each rep)

B) For time -- 15/12/9:
- Hang squat cleans (Rx 135 lbs; I did 125 lbs)
- Burpees
Time: 9:42

January 19, 2013 -- WOD #184

Partner WOD (w/Frank and Rebecca)

5 rounds -- 30 seconds on/30 seconds off (Kyle added 3 minute break after round 3):
- Burpees
- DBU
- KBS (53 lbs)
- Wall balls (20 lbs)
- TTB

Total reps: 1165 (or 1169, either way)

January 18, 2013 -- WOD #183

"Christine" -- 3 rounds for time:
- 500 M row
- 12 bodyweight deadlifts (215 lbs)
- 21 box jumps (24")
Time: 13:24

January 17, 2013 -- WOD #182

A) Front squats -- 4 sets x 3 reps @ 22X1 (max 215 lbs -- this is 20 lbs more than my posted 1RM, so it's probably time to set a new 1RM)

B) AMRAP-ish thing:
- 4 minutes of TGU (35 lbs); rest 2 minutes (15 reps)
- 3 minutes of DBU; rest 1 minute (114)
- 2 minutes of sit-ups (53)
Total reps: 182

January 16, 2013 -- WOD #181

A) Push press/push jerk -- 4 sets x 2.2 reps -- rest 2 minutes between sets (max 155 lbs)

B) 10 minute AMRAP:
- P1: 15 burpees
- While P1 works, P2 rows for calories.
(I had no partner, so I started on burpees and just rowed for the equivalent amount of time that it took me to complete each set of burpees)

Total: 148 reps/cals (high score for the day!)

January 12, 2013 -- WOD #180

Partner WOD, w/Trout:
16 minute AMRAP, alternating activities every minute:
- P1 starts w/burpee box jumps
- P2 starts w/planks, side planks (alternate evenly)

Total: 136 burpee box jumps

January 11, 2013 -- WOD #179

7 rounds, for time:
- 10 KBS (55 lbs)
- 8 TTB
- 6 box jumps (24")
- 4 CTB chin-ups (used red band)
- 2 wall walks
Time: 21:40 (ugh reeeeealllly slow)

Rest 5 minutes, then:
- 300 DBU, or 5 minutes max DBU (139 DBU)

January 10, 2013 -- WOD #178

3 rounds, for time:
- 20 thrusters (55 lbs)
- 15 pull-ups
- 500 M row

Time: 14:19

January 9, 2013 -- WOD #177

MAP:

Round 1 -- 8 minutes:
- 5 GHD sit-ups
- 15 air squats
- 20 DBU
Total: 7 rounds

Rest 4 minutes

Round 2 -- 8 minutes:
- 5 burpees
- 10 hang power cleans (95 lbs)
- 20 bar jumps
Total: 4 rounds, 10 reps

Rest 4 minutes

Round 3 -- 8 minutes:
- 3 box dips
- 10 walking lunges
- 20 DBU
Total: 6 rounds, 12 reps

January 5, 2013 -- WOD #176

300 FY -- 10 minutes on the airdyne, for total calories (goal is 300 cals)

Total: 213 calories

NOTE: weigh-in for 30-day fitness challenge -- 223.2

January 4, 2013 -- WOD #175

Tester!

1000 M row
100 DBU
1000 M row

Time: 10:50

January 2, 2013 -- WOD #174

Pre-WOD First Anniversary Tester:
- Row 500 M
- 15/12/9: air squats, push-ups, sit-ups

1/2/12: 9:04
Today: 4:49

Regular WOD:
- 21/15/9 - deadlifts @ 50% of 1 RM (175 lbs), push-ups

Time: 4:53

January 1, 2013 -- WOD #173

A) 5 sets x 3 reps -- thrusters (max 125)

B) 12 minute AMRAP (all unbroken reps):
- 10 DBU
- 10 wall balls (20 lbs)
- 5 TTB

Total: 7 rounds + 16 reps