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