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