Untitled

T J Hendricks

Been a member for over 3 years and Last seen about 1 month ago

Main Gym

Workout History

Date Workout Result Notes Action
06/21/2013 5 min kb snatch test 24 kg RXed 90 rounds 50 L - 40 r
06/12/2013 150 burpees for time RXed 12:40 12:40
06/11/2013 Helen PRed RXed 10:15 10:15
06/11/2013 Max Push Press PRed RXed 225 lbs 225
05/30/2013 Row - MU - row RXed 22:40 Row 1000m 30 MU Row 1000m 22:40
05/11/2013 1x20 hbbs RXed 245 lbs 245
04/12/2013 Max Push Press RXed 195 lbs 215 fx3
04/12/2013 Max Push Press RXed 195 lbs
04/12/2013 1 Mile Run RXed 06:46 6:46 on the track
04/12/2013 6 min amrap of MU RXed 20 20 MU in 6 min
04/10/2013 Max Back Squat RXed 395 lbs 395# hbbs
04/10/2013 DT RXed 12:26 12:26
04/09/2013 12 min amrap - 50 du 7 burpees 50 du add 7 burpees PRed RXed 329 9 burpees into round of 35
04/02/2013 e20s cj for 4 min - RXed 190 lbs 190- no misses
04/02/2013 e60s for 8 min - cj RXed 215 lbs 215 - missed 1 jerk
04/02/2013 HBBS RXed 360 lbs 1x2
04/01/2013 e20s snatch for 4 min RXed 175 lbs no misses
04/01/2013 e60s for 8 min - Snatch RXed 195 lbs 195-no misses
04/01/2013 metcon Mod 13:23 For time: 100 Double-Unders 100′ OH BB Carry 155/105# 30 Pull-Ups 100′ OH BB Carry 155/105# 30 Pull-Ups 100′ OH BB Carry 155/105# 100 Double-Unders
03/30/2013 Open 13.4 RXed 74 74 14 cj into round of 15
03/29/2013 7x2 snatch from knees off block RXed 195 lbs 165-175-185-185-185-185-195
03/29/2013 7x2 clean + pj from knees off blocks RXed 205 lbs 205
03/26/2013 1 - full cj e30s for 4 min - 205# RXed 8 No misses
03/26/2013 3x me ub cj in 3 min - 175# RXed 3 3x3 squat clean and jerks
03/25/2013 Helen Mod 12:15 Subbed kb for 1-arm 55# db snatches
03/25/2013 E30 for 4 min - snatch full -185# RXed 6 6 - two misses
03/25/2013 3 xme ub snatch in 3 min - 165# RXed 3 3 sets of 3 ub
03/24/2013 12.4 RXed 244 12 min amrap - 150 wb - 90 du - 30 mu - attempted 5 MU - missed 1 - all singles
03/19/2013 EMOM squat clean and jerk x 2 - 2 min AMRAP C &J RXed 13 rounds 190# - full squat clean and push jerks - 3 in 2 min amrap
03/18/2013 OTM for 5 min - full squat snatch + 2 min amrap Squat Snatch RXed 17 rounds 185 for 1st 2 min - 165 for next 3 - 7 reps @165 for ss
03/15/2013 Open 13.2 RXed 245 245-slow DL
03/13/2013 5x3 hi hang snatch RXed 175 lbs 165-165-175-175-185x1
03/13/2013 5x3 hi hang clean + pj RXed 215 lbs 205-205-215-215-225 fj
03/13/2013 Met con RXed 15:19 800m run 40 kbs 24kg 800m run 40 kbs 800m run
03/12/2013 7x1 first pull clean x3 + 3 sec pause at knee + Hsc + jerk RXed 235 lbs 225-225-235-245 fj-245 fj-245 fj-245 fj
03/12/2013 4x3 1 1/4 front squats RXed 225 lbs 225
03/12/2013 metcon RXed 15:19 20 cal row - 12 pp 155# - 20 wlsteps - 40 cals - 9 pp - 40 WL - 60 cals - 6 pp - 60 WL
03/11/2013 7x1 snatch first pull x3 + 3 sec pause at knee hss RXed 205 lbs 185-185-185-195-195-205-205
03/11/2013 10 min ascending ladder RXed 41 rounds 10 min amrap: 3 - hang squat clean thrusters 135# 3 - burpee Bjs 36" 3- pull ups 6,9,12 etc...
03/09/2013 Open 13.1 RXed 146 146
03/06/2013 7x1 low hang snatch 3 pause + vert hi Hang snatch RXed 165 lbs 185
03/06/2013 7x1 low hang clean 3 pause + vert hi hang clean + pj RXed 225 lbs 225
03/06/2013 1 min ME MU rest 1 min 3 rds: 5 WW 75 DU 5 PJ 185# rest 1 - 1 min ME MU RXed 17:00 MU- 5 17:00 MU-5
03/05/2013 10x1 first pull clean (3 sec pause) + hang clean at knees + jerk RXed 245 lbs 205-215-225-225-225-235-245-255 fj-245fj-245fj
03/05/2013 3rm push press RXed 195 lbs 185-195-205x2
03/05/2013 3x5 bent over row (sup grip) RXed 195 lbs 195
03/04/2013 10x1 first pull snatch (3 sec pause) + hang squat snatch at knees RXed 195 lbs 165-175-175-185-185-185-195-205f-195-195
02/19/2013 5x3 Low Hang Squat Snatch RXed 155 lbs 155
02/19/2013 3x3 Snatch Grip Push Press + 1 OHS RXed 225 lbs 205-215-225
02/19/2013 met con RXed 15:40 15:40
02/13/2013 5x2 snatch off blocks RXed 185 lbs 185
02/13/2013 5x2 clean plus 1 pj off blocks RXed 225 lbs 205-215-225x3 fj
02/12/2013 3x5 push press RXed 185 lbs 185x5x4
02/04/2013 3x3 snatch balance RXed 195 lbs 185-185-195
02/04/2013 3x me hspu RXed 25 3 + 6 2 + 5 2 + 7
02/04/2013 12 min amrap - 5 pc 165#, 10 t2b, 15 wb RXed 4 rounds 4 rds + 9 wb
02/04/2013 7x1 3 pos satch RXed 165 lbs 165- f 3rd snatch 2x
02/04/2013 3x3 snatch pulls RXed 185 lbs 185
02/02/2013 2012 CrossFit Games Regional: Individual Event 4 RXed 30:00 Stopped at 32 ohs at 30:00
02/01/2013 Max Push Press RXed 205 lbs 205-215-fx2
01/31/2013 Isabel PRed RXed 03:01
01/19/2013 Max Snatch PRed RXed 235 lbs 235-240 fx2
01/19/2013 Max Clean & Jerk PRed RXed 255 lbs 245-255-265-fj-265-fj
01/19/2013 Front Squat RXed 04:35 1x5-255, 2x3-275
12/24/2012 5rft: row 250m 10 burpees 30 doubles RXed 01:53 2:01-2:00-1:54-1:59-1:53
12/22/2012 The Nightmare Before Christmas RXed 27:58 27:58
12/21/2012 1 banded deadlift e15s for 21 reps RXed 275 lbs 275 green bands
12/21/2012 Bench press 3x10 PRed RXed 170 lbs 170
12/21/2012 3x10 weighted strict pull ups RXed 20 lbs 20# db
12/21/2012 3rft RXed 07:38 15 db snatch each arm 50# 25 wall ball 7:38
12/21/2012 3x me strict t2b PRed RXed 37 12-14-11
12/19/2012 1 power snatch e30sx11 RXed 180 lbs 175-180 - 3 misses
12/19/2012 1 power clean e30s x11 RXed 215 lbs 215
12/19/2012 5x3 snatch first pull RXed 245 lbs 245
12/19/2012 5x3 pen rows RXed 205 lbs 205
12/19/2012 5x3 split press RXed 150 lbs 135-140-145-150-150+2+1
12/19/2012 4x800m RXed 03:09 3:21-3:09-3:16-3:09
12/19/2012 25 burpees with 6" reach RXed 01:18 1:18
12/18/2012 Intervals with 30 sec rest in bwn RXed 1 Me strict hspu - 3,2,1 me kips - 3,6,5 3rft: 40 du 20 Pullups - 9:01 3rft: 40 du 20 db swings 55# 6:32
12/18/2012 5x2 Snatch off blocks at knees RXed 185 lbs 185
12/18/2012 5x2 clean off block at knees RXed 225 lbs 205-215-215-225-225
12/18/2012 3x10 back squat PRed RXed 285 lbs 285
12/17/2012 Snatch RXed 205 lbs 5x1-180, 5x1-205, 5x1-180
12/17/2012 Clean and Jerk RXed 220 lbs 5x1-190, 5x1-220, 5x1-190
12/17/2012 4 min me burpee bj RXed 35 35
12/17/2012 4 min amrap - 20 bb ohwl 95# - 10 ring swings RXed 1 rounds 1 rd + 7 lunges
12/17/2012 2 min me burpees RXed 00:29 29 - with 6" reach above head
12/17/2012 3x20 ghd situps RXed 60
12/15/2012 max clean RXed 04:15 255-275 fx3
12/15/2012 Front Squat RXed 04:25 235- E30s x 5 reps, 250-e30s x5, 265- e30s x5
12/15/2012 Max du in 5 min RXed 165
12/14/2012 2 banded deadlifts e40s for 20 reps RXed 275 lbs 275 w green bands
12/14/2012 Bench press 3x10 RXed 165 lbs 165
12/14/2012 Strict pull ups and push press RXed 11:01 21-15-9 strict pull ups 7-5-3 push press #185
12/14/2012 1:30 l-sit RXed 01:30 5 breaks w legs bent on paralletes
12/14/2012 3x12 Leg raises + gh raises RXed 36 rounds 36
12/12/2012 1 power snatch E20sx13 RXed 165 lbs
12/12/2012 1 power clean E20s x13 RXed 205 lbs 205
12/12/2012 5x3 3 stop snatch pulls RXed 205 lbs 205
12/12/2012 5x5 hang clean hi pulls flat footed RXed 165 lbs 165
12/12/2012 4x5 split press RXed 135 lbs 135
12/12/2012 Tabata Burpees PRed RXed 45 7+6+6+5+5+5+5+6=45 hit target 6"above reach
12/11/2012 5x2 3 pos snatch RXed 135 lbs 135 w straps
12/11/2012 5x2 3 pos clean + pj RXed 165 lbs 165
12/11/2012 3x5 push press RXed 175 lbs 155-165-175
12/11/2012 3x10 back squat RXed 275 lbs 275
12/10/2012 cj PRed RXed 220 lbs 3x1-195, 2x1-205, 2x1-220
12/10/2012 Elizabeth PRed RXed 06:58 Power cleans 6:58
12/10/2012 Snatch % RXed 205 lbs 3x1-180, 2x1-190, 2x1-205, 5x1-180
12/08/2012 Snatch RXed 205 lbs 215 f
12/07/2012 Banded dead lifts RXed 255 lbs 2 banded deadlifts at 255# with green bands every 45 sec x 11
12/07/2012 Bench Press RXed 205 lbs 1x8-165, 1x5-185, 2x3-195, 3x2-205
12/07/2012 4rds PRed RXed 640 90m shuttle run 3x -15 pull ups-90m run 2x- 15 push press 115#- 90 m shuttle 1x rest 1:1 2:40, 2:41, 2:40, 2:43
12/07/2012 Me t2b RXed 16 16-12-12
12/07/2012 3x12 gh raises PRed RXed 36 rounds
12/05/2012 Power snatch every 30s for 5 min RXed 165 lbs 165
12/05/2012 1 power clean every 30s for 5 min RXed 205 lbs 205
12/05/2012 4x3 3 stop snatch pulls RXed 155 lbs
12/05/2012 4x5 hang clean high pulls PRed RXed 195 lbs 185-195
12/05/2012 4x5 split press RXed 130 lbs 130
12/05/2012 3x800m RXed 03:22 3:35, 3:32, 3:22
12/04/2012 7x1 3 pos snatch RXed 165 lbs 155-165-175-f1hc-165-165-165f2hc-165
12/04/2012 7x1 3 pos clean + 1 push jerk RXed 195 lbs 185-195-205fj-205fj-185-205fj-205fj
12/04/2012 Back Squat PRed RXed 380 lbs 1x8-295, 1x3-340, 1x3-360, 1x2-380
12/04/2012 7x2 front squat RXed 220 lbs 220# rest 40 sec
12/04/2012 8 min amrap RXed 6 rounds 8 ring dips - 16 db snatches 55#
12/03/2012 Snatch RXed 205 lbs 195x3(fail) - 205x2 fail 205x1
12/03/2012 cj RXed 205 lbs awful
12/03/2012 Max Front Squat RXed 305 lbs 305-325(f)-335-(f)
12/03/2012 15 min AMRAP RXed 42 rounds 100' db farmers carry 100# - 40 hspu - 100' fc 100# - 2 hspu (15:00)
12/03/2012 2x25 ghd situps RXed 25 rounds
12/03/2012 2x15 gh raises RXed 30 rounds
11/30/2012 E45s for 7:30 - 2 banded deadlifts RXed 230 lbs 230 with green bands
11/30/2012 Bench Press RXed 205 lbs 185x5, 195x3, 205x3x3
11/30/2012 10 min AMRAP RXed 00:50 even min - 3 squat clean and jerks 155# odd min - 15 burpees-5-10-10-10
11/28/2012 E 45 seconds for 5 min - 1 power snatch + 1 hang power snatch RXed 155 lbs 155
11/28/2012 E 45 seconds for 5 min - 1 power clean + 1 hang power clean RXed 185 lbs 185
11/28/2012 4x3 - 3 stop snatch pulls PRed RXed 215 lbs 215
11/28/2012 4x5 hang clean high pulls RXed 185 lbs 185
11/28/2012 4x5 split press RXed 125 lbs 2x3-135, 2x5-125
11/28/2012 4x400m run RXed 01:22 1:24, 1:28, 1:25, 1:22 w/r 1:2
11/28/2012 25 burpees for time RXed 01:16 1:16
11/27/2012 5x1 3 pos snatch at 75% RXed 165 lbs 165
11/27/2012 5x1 3 pos clean + pj at 75% RXed 185 lbs 185
11/27/2012 9x1 back squat every 30 seconds RXed 360 lbs 360
11/27/2012 1 back squat emom 5 RXed 380 lbs 380
11/27/2012 2 min me doubles 1 min rest 4 min amrap: 15 hrpu 10 t2b rest 1 4 min amrap: 15 jumping squats 10 pull ups rest 1 2 min me doubles RXed 10:00 Doubles- 84 Amrap: 3 rds + 2 hrpu Amrap: 3rds Doubles 56
11/26/2012 10x1 snatch -80% 1 rm RXed 180 lbs 180- rest 45 sec
11/26/2012 10x1 CJ - 80% 1 rm RXed 195 lbs 195- rest 45 sec
11/26/2012 For time: run 800m - 5 mu - 9 squat clean thrusters (135#) - run 400m 7 mu- 7 sct- run 200m- 9 mu- 5 sct RXed 20:55 20:55
11/23/2012 Deadlift 1 rep every 15 sec for 5 min RXed 275 lbs 275
11/23/2012 Bench Press RXed 185 lbs 1x8-165, 1x5-175, 3x3-185
11/23/2012 3rds- 1 min me burpees, 1 min me over the Bjs - 1 min pull ups -1 db gtoh 55# RXed 179 rounds Rd 1 - 17-20-17-6 Rd 2 - 17-20-17-6 Rd 3 - 15-20-17-7
11/21/2012 E30s for 5 min 1 power snatch RXed 175 lbs 175-2 misses
11/21/2012 E30s for 5 min - 1 power snatch RXed 215 lbs 215
11/21/2012 4x3 - 3 stop snatch pulls RXed 205 lbs 205
11/21/2012 4x5 pen rows RXed 205 lbs 205
11/21/2012 4x5 split press RXed 135 lbs 135
11/21/2012 4x800m run 1:1 rest RXed 03:23 3:30-3:25-3:25-3:23
11/20/2012 7x1 snatch off blocks at knee RXed 205 lbs 165-175-185-195-205-205 (f) - 205 - (f)
11/20/2012 7x1 c and push jerk off blocks at knees RXed 215 lbs 205-215-225 (fJ)-205-205-205-225(fJ)
11/20/2012 Back squat 2 reps EMOM 5 RXed 360 lbs 360
11/20/2012 10min muscle up practice RXed 10:00
11/19/2012 Snatch RXed 205 lbs 3x1-190, 2x1-205, 2x1-215 (f)- 1x1-205, 1x1-205 (f)- 3x1-190
11/19/2012 Clean and Jerk RXed 225 lbs 3x1-195, 2x1-205, 2x1-225, 2x1-205, 3x1-195
11/19/2012 for time: 25 pull ups 10 wall ball 20 pull ups 15 wall ball 15 pull ups 20 wall ball 10 pull ups 25 wall ball 5 pull ups 30 wall ball RXed 11:37 11:37
11/17/2012 Wod#1 50 burpees for time RXed 03:30 3:30
11/17/2012 Wod# 2 - 3 rm hang squat snatch RXed 165 lbs 165- 175x2 fail 3rd rep
11/17/2012 Wod# 3 50 burpees for time RXed 03:50 3:50
11/17/2012 Wod# 4 - 3 rm TNG power clean + push jerk RXed 185 lbs 185-205x1
11/17/2012 Wod# 5 50 burpees for time RXed 04:00 4:00
11/17/2012 Wod# 6 - 3 rm front squat RXed 275 lbs 255-275
11/17/2012 Wod# 7 - for time: 100' hs walk run 800m 75' hs walk run 800m 50' hs walk RXed 19:00 19:00
11/17/2012 Wod# 8 - 10 min amrap: 5 tire flips 15 push press 53# kb 30 sec L- sit RXed 130 rounds 2 rds+ 5 sec L-sit ---130
11/16/2012 1 banded DL every 15 sec for 5 min RXed 255 lbs 255 with blue bands
11/16/2012 7x2 bench press RXed 205 lbs 205
11/16/2012 3 rft: 7 mu 15 thrusters 115# 21 ghd situps RXed 20:00 1st round -3:00min - next two-17:00- need to practice mu transition
11/14/2012 7x1 hps + power snatch RXed 185 lbs 165-175-175(f)-165-165-175-185
11/14/2012 7x1 hpc + pc + pj RXed 215 lbs 205-205-205-215-225 (fj)- 215- 225 hpc + pj
11/14/2012 3x5 jumping good mornings PRed RXed 155 lbs 155
11/14/2012 3x5 pen rows RXed 195 lbs 195
11/14/2012 3x5 db seated press RXed 55 lbs 55
11/14/2012 7x200m sprints RXed 00:29 36-29 seconds
11/13/2012 5x2 snatch off blocks at knee RXed 185 lbs 165-175-185-175-175
11/13/2012 5x2 CJ off blocks at knee RXed 205 lbs 205
11/13/2012 EMOM 5 back squat 2 reps RXed 340 lbs 340
11/13/2012 5x3 pause front squat - 5 sec pause 1st rep RXed 255 lbs 225-235-245-245-255
11/13/2012 Double run RXed 07:39 Max doubles in 90 sec- 100- immediately, run 800m 100 du run 400m - 7:39
11/12/2012 Snatch RXed 215 lbs 2x1-180, 2x1-190, 2x1-205, 1x1-215, 1x1 215(f), 2x1-205 (f) - 4x1-185
11/10/2012 Max Snatch RXed 225 lbs 225-235 (fx4)
11/10/2012 Met con PRed RXed 10:03 4rft: 5 back squats -255#, 10 kb pp -55#, 150' sled pull -206# - 10:03
11/09/2012 1 banded deadlift every 15 sec for 5 min RXed 230 lbs 230 with red bands
11/09/2012 Bench Press 5x3 PRed RXed 205 lbs 195-205-205-205-205
11/09/2012 4rds RXed 184 4rds: 2 min max cal row- 51-40-35-38 1 min rest 1 min me walk walks -4x5 1 min rest
11/09/2012 3x20 gh raises RXed 60 3x20
11/09/2012 3x20 ghd situps RXed 60 3x20
11/07/2012 10x1 Power Snatch RXed 185 lbs 165-175x4-185x5
11/07/2012 10 x1 Power Clean + Push Jerk RXed 205 lbs 10x1@205
11/07/2012 3x8 JGM RXed 155 lbs 155
11/07/2012 3x8 seated db press PRed RXed 50 lbs 45-50-50
11/07/2012 4x400m 1:1 RXed 01:07 1:07-1:33-1:32-1:27 1:1 work rest
11/06/2012 Back squat E 30 RXed 345 lbs 345# 5x E30s 3x30s 3x30s
11/06/2012 5x2 pause front squats 2 sec count RXed 245 lbs 5x2@245
11/06/2012 7 min amrap PRed RXed 123 rounds 50 du 15 hspu 1 rd + 8 hspu
11/06/2012 7x1 Snatch off blocks at hip RXed 175 lbs 155-155-155-165-165-175-175-175 (185 fx2)
11/06/2012 7x1 CJ off blocks at hip RXed 215 lbs 185-195-205-215-215-215-215
11/05/2012 Snatch RXed 215 lbs 3x1-180, 1x1-190, 1x1-205, 1x1-215, 3x1-205, 2x1-190
11/05/2012 Clean and Jerk RXed 220 lbs 3x1-185, 1x1-195, 1x1-205, 1x1-220, 3x1-205, 2x1-195
11/05/2012 2rft RXed 10:00 50' burpee broad jump 20 db snatch 55# 15 pull ups 10 thrusters 135# X2
11/03/2012 Max Push Jerk RXed 235 lbs 235-245(f)x2-255(f) - split jerk
11/02/2012 Max BJ RXed 53 53" - with one step
11/02/2012 Heavy MU RXed 225 12-9-6 muscle ups / front squats 225# with clean from floor
10/31/2012 3 x 15 min RXed 45:00 15 min to run 1 mile and est 3rm PC - 6:09 / 205# -----15 min to run 1 mile and do max rep UB RD x 3 - 7:09 / 15-12-9 -----15 min to run 1 mile and est 1 rm Bench press - 7:43 / 225#
10/30/2012 Max Back Squat RXed 385 lbs HBBS 385-405(f)
10/30/2012 3rft PRed RXed 04:43 3rft: 10 DL 275# 50 DU - 4:43
10/29/2012 Snatch off blocks at knee RXed 175 lbs 175-185(f)- no wrist straps, no oly shoes, no knee sleeves
10/29/2012 Pain threshold RXed 03:09 5 rft: run 200m 10 squat clean thrusters 95# 15 burpees- rest 3 min- 3:10-3:09-3:12-3:20-3:09
10/27/2012 Max Snatch RXed 225 lbs 225-235 (fx2)
10/27/2012 Max Clean & Jerk RXed 235 lbs 235-245 (fx2)
10/27/2012 Max Clean PRed RXed 265 lbs 265-275(fx2)
10/27/2012 Front Squat RXed 05:00 2x5-245, 2x3-265, 2x2-280, 2x1-300
10/27/2012 Tommy Mac RXed 31:43 12 burpees 12 thrusters 115# 12 burpees, 12 power snatches, 12 burpees, 12 push jerks, 12 burpees, 12 hang squat cleans, 12 burpees, 12 ohs x 2
10/26/2012 E30s x10 - 1 hi-hang squat snatch + 1 snatch balance- RXed 170 lbs 170-165
10/26/2012 E40s x 10 - 1 hi hang squat clean + 1 front squat + 1 push jerk RXed 195 lbs 195
10/26/2012 12 MIN AMRAP RXed 12:00 2 min max kb snatch 55# - 40 - 8 min amrap: 8 lateral bj 20" 16 ohwl w/45# plate 24 hrpu - 2 rds + 12 hrpu - 2 min max kb snatch - 35
10/24/2012 Max Overhead Squat PRed RXed 255 lbs 165-185-205-225-235-245-255
10/24/2012 Fran RXed 04:38 4:38 - broke up 15 and 9 thrusters :( got to push through better next time!
10/24/2012 DT PRed RXed 10:25 10:25
10/23/2012 C&J E60 RXed 235 lbs 2x2-170, 2x2-195, 3x1-220, 1x1-235, 4x1-205
10/23/2012 3x5 pen rows RXed 195 lbs 195
10/23/2012 3x5 jgm PRed RXed 155 lbs 155
10/23/2012 HBBS RXed 380 lbs 1x3-340, 2x2-360, 3x1-380, 1x1-405 (f)
10/22/2012 Snatch 60'sec rest RXed 205 lbs 2x2-150, 2x2-175, 2x1-195, 2x1-205, 4x1-185
10/22/2012 3x5 Snatch first pull to knees RXed 235 lbs 235
10/22/2012 3x5 behind the neck push press RXed 195 lbs 195
10/22/2012 3 rds swinging RXed 21:19 25 db swings 55# - each arm - 3 rds: 50' hs walk 15 t2b then 15 db swings each arm
10/19/2012 e30s - 10 reps total - 1 power snatch + 1 hang squat snatch RXed 155 lbs 155
10/19/2012 e40s - 10 reps total - 1 power clean + 1 hang squat clean + 1 push press RXed 185 lbs 185
10/19/2012 2 rds with long breaks RXed 14:32 10 db snatch r arm w/ Left Leg lunge 55# 10 db snatch L arm w/ right Leg lunge 55# 20 lateral over the box burpees 30 jumping squats 45# just awful....
10/17/2012 10x1 snatch off box at knee RXed 185 lbs 165-165-175-175-185-185-185-195fx2-175-185fx2-185-185
10/17/2012 10x1 clean from knees off boxes RXed 235 lbs 185-205-215-225-225-225-225-225-225-235
10/17/2012 3x5 push press RXed 185 lbs 185
10/17/2012 3x12 gh raises RXed 12 rounds 36
10/17/2012 3x12 bulgarian split squats RXed 60 lbs 60# db in each hand
10/17/2012 3x MR towel pull ups in 1 min RXed 27 9-8-10
10/16/2012 Clean and Jerk PRed RXed 235 lbs 2x2-170, 2x2-195, 2x1-220, 1x1-235, 1x1 clean (f) j -235, 4x1-195
10/16/2012 3x5 pen rows RXed 190 lbs 190
10/16/2012 3x5 jgm RXed 150 lbs 150
10/16/2012 HBBS RXed 380 lbs 2x3-340, 2x1-360, 2x1-380
10/16/2012 1:1 work / rest RXed 02:31 5rds: 15 ctbpu - run 200 m - 20 wb, 2:40, 2:35, 2:31, 2:36, 2:33
10/15/2012 Snatch RXed 205 lbs 2x2-150, 2x2-175, 2x1-195, 2x1-205, 4x1-175
10/15/2012 3x5 snatch deadlift (stopping at knees) RXed 235 lbs 235
10/15/2012 3x5 snatch push press RXed 185 lbs 185
10/15/2012 10 min shoulder touch practice RXed 10:00 Longest consecutive-21 touches
10/15/2012 For time: RXed 14:32 50 ab mat situps- 20 db thrusters 50#- run 800m- 29 db thrusters- 50 ab mat -14:32
10/13/2012 Snatch RXed 195 lbs 195-205 fx2
10/13/2012 Clean and Jerk RXed 225 lbs 225 - 245 clean (fail jerk) - 255 f clean
10/13/2012 FS e30-45-60 for 2 min RXed 220 lbs 5 reps --220- had to re-rack last 30 sec 4 reps - 235 - work rest 1:1 3 reps - 250 - work rest 1:2
10/13/2012 3rft: 12-315# DL 24 bar facing burpees RXed 09:37 9:37
10/12/2012 E40s for 10 reps total - 1 ps + 1 hang squat snatch RXed 145 lbs 145
10/12/2012 E50s for 10 reps total- 1 pc + 1 hang squat clean + 1 pp RXed 185 lbs 185
10/12/2012 Nancy RXed 13:16 13:16
10/12/2012 3x20 ghd sit ups RXed 60 rounds
10/10/2012 7x2 Snatch from boxes above knee RXed 185 lbs 155-165-165-165-175-175-185
10/10/2012 7x2 Clean from boxes above knee RXed 225 lbs 205-205-205-205-205-215-225
10/09/2012 Clean and Jerk RXed 215 lbs 2x2-165, 2x1-175, 2x1-205, 2x1-215, 4x1-175
10/09/2012 3x5 pendlay rows RXed 185 lbs 185
10/09/2012 3x5 jumping good mornings RXed 145 lbs 145
10/09/2012 Hbbs 1 rep every 30 sec for 2 min (5 reps) RXed 295 lbs 295- held bar on back for rest period
10/09/2012 Hbbs - 1 rep every 45 sec for 2:15 ( 4 reps) RXed 315 lbs 315- held bar on back during rest period
10/09/2012 Hbbs - 1 rep every 60 sec for 2:00 min ( 3 reps) RXed 340 lbs 340- held bar on back for rest
10/09/2012 Run doubles RXed 10:15 3rft: 400m run 75 doubles - 10:15
10/08/2012 Snatch RXed 195 lbs 2x2-150, 2x1-160, 2x1-185, 1x1-195, 195 (f), 4x1-160
10/08/2012 3x5 snatch high pulls RXed 175 lbs 175
10/08/2012 3x5 snatch drop RXed 115 lbs 100-115-115
10/08/2012 3 rds for MR in 1 min RXed 92 rounds Hspu- 12-8-8 FS -135#- 13-8-10 Pull ups - 23-18-13
10/06/2012 2 FS every 30 sec for 7 min at 235# RXed 235 lbs Rested full 30 seconds 3x - everything else was 2 every 30
10/06/2012 Press + burpee + kbs RXed 16:21 5 pj - 10 burpee over the box jump 22"- 15 kbs - 10-20-30-15-30-45- 16:21
10/06/2012 Max Snatch RXed 215 lbs 195-205-215-225(f)-225(f)
10/06/2012 Max Clean RXed 245 lbs 225-235-245-255(f)-255(f)
10/06/2012 Max Front Squat PRed RXed 315 lbs Max front squat in 7 min-315
10/05/2012 8xE30S-1 power snatch + 1 hang squat snatch RXed 135 lbs 135
10/05/2012 8xE45S-1PC + 1 Hang squat Clean + 1 PP RXed 165 lbs 165
10/05/2012 Run 1 mile + 30 MU RXed 29:21 7 min mile - 30 MU + plus 2 hand rips around #19
10/05/2012 5 min amrap: Turkish get up 65# barbell RXed 7 rounds 4 on left + 3 on right - 65# barbell
10/03/2012 10x1 vertical snatch off boxes at hip RXed 165 lbs 135-135-135-145-145-145-155-155-155-165
10/03/2012 10x1 vertical clean off boxes at hip RXed 215 lbs 185-185-185-195-195-195-205-205-205-215
10/03/2012 3x5 split shoulder press RXed 135 lbs 135
10/03/2012 3xME Pullups supinated grip RXed 12 rounds 12-12-12
10/03/2012 3x10 Bulgarian split squat RXed 115 lbs 115- in front racked pos.
10/03/2012 3x10 gh raises RXed 60 lbs 60
10/02/2012 Clean and Jerk RXed 205 lbs 2x2-155, 2x1-165, 2x1-185, 2x1-205, 4x1-165
10/02/2012 3x5 pendlay rows RXed 185 lbs 185
10/02/2012 3x5 jumping good mornings RXed 135 lbs 135
10/02/2012 HBBS RXed 360 lbs 1x5-315, 1x3-340, 1x3-360, 3x1-380(f)
10/02/2012 5rft: RXed 01:49 5rft: 3 hpc-185, 6 bj-36", 12 t2b, 3 hang squat cleans -185-----2:05, 1:54, 1:49, 1:50, 2:00
10/01/2012 Snatch RXed 185 lbs 2x2-135, 2x1-145, 2x1-165, 2x1-185, 4x1-145
10/01/2012 3x5 snatch hi pulls RXed 165 lbs 205-165-165
10/01/2012 3x5 drop snatch RXed 95 lbs 95
10/01/2012 4rft: RXed 19:03 4rft: 25 jumping squats w/ barbell-20 db push press 55#- 15 pull ups - 19:03
09/29/2012 20 min 1 rm snatch RXed 195 lbs 195
09/29/2012 20 min to est 1 rm cj RXed 225 lbs 225-255 f
09/29/2012 1 1/4 front squats RXed 240 lbs 1x5-205, 2x5-215, 1x3 -225, 1x3 -240
09/28/2012 Bench press + row RXed 02:30 4 rds: bench press 165x7 - row 500m - rest 1:1 - 2:30 every rd
09/28/2012 5 x ME L-sit RXed 00:20 20 sec every rd.
09/28/2012 E30S for 4 min - 1 power snatch + 1 hang squat snatch RXed 135 lbs 135
09/28/2012 E45S for 6 min - 1 power clean + 1 hang squat clean + 1 push press RXed 155 lbs 155
09/26/2012 5x2 Snatch off blocks at knees PRed RXed 195 lbs 165-175-185-185-195x1
09/26/2012 5x2 Clean off boxes at knees RXed 225 lbs 205-215-225-225-225
09/26/2012 3x10 Seated DB Press RXed 45 lbs 45# db
09/26/2012 3x10 Strict CTBPU RXed 30 rounds 30
09/26/2012 3x20 BB step ups in front racked pos. RXed 115 lbs 115# to 20" box
09/26/2012 3x10 weighted GH RXed 25 lbs 25# plate
09/25/2012 10x1 high hang clean with hip + jerk RXed 225 lbs 205-205-225 (fj)-225 (fj)- 205-205-205-205-215-225
09/25/2012 3x5 pendlay row RXed 180 lbs 180
09/25/2012 3x5 split press RXed 135 lbs 1x5 ub, 2x5 completed
09/25/2012 4 rft: RXed 11:27 4 rf total working time: rest 1:1 10 front squats -205# (1st rd ub) Run 400m 11:27
09/25/2012 HBBS RXed 360 lbs 1x5 - 315, 1x3 - 335, 2x2 - 360
09/24/2012 10 x 1 high hang snatch with hips RXed 165 lbs 165x9 - 175x1
09/24/2012 3x3 3 stop snatch pull RXed 220 lbs 220
09/24/2012 3x3 snatch push press + ohs RXed 155 lbs 155
09/24/2012 10 min muscle up practice RXed 10:00
09/24/2012 Tabata ring dips and situps RXed 16 rounds Ring dips-13-10-7-7-6-6-5-4 (58) Towel situps 12-11-11-11-10-10-10-10 (85)
09/22/2012 60 min competition RXed 01:00:00 With a continuously running clock for 60 min- wod 1 row 500m amrap du in 4 min (190) row 500 m - 10 min to est 1 rm clean and jerk (225) (235f on jerk) - 4 rft: 3 rope climbs 15' 30 hrpu 15 ghd sit (18:30) - 3 x ME front squats at 225 (4-5-5) 3x ME pull ups (12-10-10) - 3 rft: - run 400m 15 push press at 115# (11:39)
09/21/2012 10 min emom power snatch + 3 ohs RXed 170 lbs 170-170-170-165-165-165-165-165-155-155
09/21/2012 3xme 205# bench press RXed 6 2-2-2
09/21/2012 3xme strict pull ups 40# db RXed 11 3-3-5
09/21/2012 12 MIN AMRAP PRed RXed 05:00 100 ub double under buy in - amrap 7 - 315# DL - 25 burpees - 3 rds + 7 DL + 3 burpees
09/21/2012 5 min amrap strict toes to bar RXed 52 rounds 52
09/19/2012 7x1 Snatch from knees off box RXed 185 lbs 175-175-185-185-185-185-185
09/19/2012 7x1 clean from boxes at knee RXed 215 lbs 215-225(f)-205-205-215-215-215-215
09/19/2012 3 x ME HSPU RXed 19 Rd 1- 3 strict + 4 kipping, rd 2- 2 strict + 5 kip, rd 3 - 0 strict, 5 kip
09/19/2012 3x25 db snatches each arm RXed 55 lbs 55
09/19/2012 3x3 snatch grip behind the neck press RXed 95 lbs 95
09/19/2012 3x8 good mornings RXed 145 lbs 145
09/18/2012 7x2 Hang Cleans + 1 Jerk RXed 195 lbs 195
09/18/2012 3x5 pendlay rows RXed 175 lbs 3x5-175
09/18/2012 3x4 Split Press RXed 135 lbs 135
09/16/2012 TBBM #4 RXed 245 lbs Clean Ladder - 205-225-245-265 (f)
09/16/2012 Max Clean RXed 245 lbs
09/16/2012 TBBM#5 RXed 08:46 For time: 21-15-9 of 55#kb Presses - 275# DL - 24" Box step ups - 8:46
09/16/2012 2 min AMRAP - Stone to shoulder RXed 8 rounds 8 times - 146#
09/16/2012 Max distance broad jump RXed 104 104"
09/15/2012 TBBM #1 RXed 08:17 For time: 30 Hang Squat Cleans @155 - run with empty barbell for 540 m - 8:17
09/15/2012 TBBM#2 RXed 53 rounds 7 min AMRAP: Buy-in 500m row, 3 Snatches @135 and 6 lateral bar over burpees - 53 reps
09/15/2012 TBBM#3 RXed 07:24 5 RFT: 5 STOH -155#, 12 KB Snatches -55#, 25 double unders - 7:24
09/12/2012 5x2 High Hang Snatch of Boxes RXed 145 lbs 135-135-145-145-145
09/12/2012 5x2 High Hang Clean off Boxes RXed 195 lbs 185-185-195-195-195
09/11/2012 5x3 Clean Hang Pull RXed 265 lbs 265
09/11/2012 5x3 push press RXed 175 lbs 165-165-175-175-175
09/11/2012 HBBS RXed 315 lbs 2x8-275, 2x5-295, 1x5-315
09/11/2012 CJ and MU RXed 15:50 5-4-3-2-1 CJ (185) and MU - Run 25 Meters in bwn exercises - 15:50 - my MU sucked
09/11/2012 7x1 - 3 position clean -floor, mid-thigh, high hang RXed 195 lbs 185-185-185-185-195-195-195
09/10/2012 5x3 - 3 position snatch - floor-mid thigh- high hang RXed 155 lbs 155-145-145-145-145
09/10/2012 5x3 halting snatch deadlift at knees RXed 245 lbs 245
09/10/2012 5x3 heaving snatch balance RXed 165 lbs 155-155-185 x1-165x2-165-165 rest 60 sec
09/10/2012 triplet RXed 19:42 3rft: 14 burpee over the box jumps 21 pull ups 50' handstand walk-19:42
09/08/2012 Max Snatch RXed 205 lbs 185-195-205-215 (f) - 215 (f)
09/08/2012 Max Clean RXed 240 lbs 240 Power clean
09/08/2012 Max Clean & Jerk RXed 225 lbs 185-195-205-225-240 (f)
09/08/2012 Cindy RXed 18 rounds 18 + 10 air squats
09/07/2012 Max Deadlift RXed 425 lbs 2x245-295-325-365 1x405,425, 465 (f), 465 (f), 465 (f)
09/05/2012 Row 2K PRed RXed 06:52 6:52- sprint start (33 s/m) splits - 26-29 s/m 1:43-1:46
09/05/2012 Max Bench Press PRed RXed 245 lbs 245
09/05/2012 1 RM Weighted Pull Up RXed 01:20 80# db btwn feet
09/04/2012 Max Back Squat PRed RXed 425 lbs 385-405-415-425
09/04/2012 1 Mile Run RXed 06:29 6:29- on the track
09/04/2012 UB Muscle ups RXed 4 4-4-4-3- with metal rings
09/04/2012 Max burpees in 1 min RXed 22 22
09/03/2012 20 min to est 1rm split jerk off rack RXed 245 lbs 1x 185-205-225-235-245-255f-255 f
09/03/2012 Diane RXed 16:25 W/ red plates
09/01/2012 2 1/4 front squats for 7 emom RXed 230 lbs 230
09/01/2012 Tears of a spider monkey RXed 18:42 7 rft: 20 pp 20 ohs -75# -18:42
09/01/2012 Max Snatch RXed 190 lbs 190 was a power snatch
09/01/2012 Max Clean & Jerk RXed 235 lbs 235 power clean
08/31/2012 7x1 HPS + PS + 2 OHS RXed 165 lbs 165x7x1
08/31/2012 7x1 HPC + PC + 2 PJ RXed 205 lbs 185-195-195-195-195-205-205 f-pj
08/31/2012 5 rds for reps: 1min on 1 min off RXed 77 1 min amrap: 5 over the box jumps 30" 5 db swings each arm - 70# 5 over the bjs 5 thrusters 135# 1-15, 2-14, 3-13, 4-18, 5-17
08/31/2012 3x10 gh and 3xME l-sit hang RXed 00:26 3x10 gh with 70# 3xME l-sit hang from pull up bar - 20, 26, 24 seconds
08/29/2012 DL 10x1 RXed 365 lbs 365 with 45 sec rest
08/29/2012 Bench Press RXed 205 lbs 2x5-185, 2x2-195, 1x1-205, 3x2-195 with 60 sec rest
08/29/2012 Strength / conditioning RXed 1 1a) 3xme mu + 3 more - 5-2-3= 19 total 1b) 3x3 snatch grip pres - 100# 1c) 3x20 ub db snatch - 60# 1d) 3x10 weighted ghd back ext - 35# Rest 30 seconds
08/28/2012 5x2 vertical snatch off boxes RXed 135 lbs 135
08/28/2012 Back Squat 5x5 PRed RXed 275 lbs 275
08/28/2012 3x3 pause front squats RXed 230 lbs 230- 5 sec pause on 1st rep
08/28/2012 ME Push jerks in 1 min PRed RXed 185 lbs 5-f on 6
08/28/2012 100 burpees with 15' rc emom after min 1 RXed 95 10 min time cap at 95 burpees
08/28/2012 ME Push jerks in 1 min RXed 2 lbs Immediately following 100 burpees - 2 pjs @185 - failed on 3 attempts
08/27/2012 3x8 shoulder press RXed 115 lbs 115
08/27/2012 4 rounds for reps: RXed 33 rounds In 90 seconds - 12 SDHP -115# - ME OHS -115# - 8-8-8-9...rest 90 seconds after each round
08/27/2012 400m run RXed 01:10 1:10- after wods
08/27/2012 7x3 high hang snatch RXed 145 lbs 145 with 60 sec rest
08/27/2012 7x3 high hang clean + 1 jerk RXed 175 lbs 175 with 60 sec rest
08/27/2012 3x8 weighted pull ups RXed 20 lbs 20# db
08/25/2012 Max Clean & Jerk RXed 235 lbs 235
08/25/2012 Grace RXed 02:58 2:58
08/25/2012 Max Snatch RXed 185 lbs 185
08/25/2012 2 1 1/4 Front squats emom 7 RXed 215 lbs 215
08/24/2012 100# db Turkish get up RXed 100 lbs 100- left arm
08/24/2012 7x1 power snatch + 1 heaving snatch balance + 1 ohs RXed 175 lbs 165-170-170-170-175-175-175
08/24/2012 7x1 - 3 power cleans + 1 power jerk RXed 205 lbs 185-195-195-205f-205f- 205-205
08/24/2012 Chipper PRed RXed 14:01 50 doubles 40 hrpu 30 single arm ohwl w/ 55# db ---15 step each arm 20 power cleans 115# 30 hrpu 20 ohwl 10 power cleans 50 doubles 14:01
08/22/2012 7x3 banded deadlift RXed 255 lbs 255
08/22/2012 Bench Press RXed 205 lbs 2x3-175, 2x3-185, 2x2-195, 1x2-205
08/22/2012 Rest 30 sec RXed 3 3x ME UB ring dips - 18-15-15 3x 15 db snatches 55# l / r 3x5 snatch grip press 100-100-95 3x15 gh extensions
08/21/2012 Snatch off high boxes - 7x2 RXed 145 lbs 145
08/21/2012 Back squat 2-2-2-1-1 RXed 365 lbs 365
08/21/2012 Front Squat 3x5 PRed RXed 03:45 225# - pause 3 sec at bottom on 1st and 5th rep
08/21/2012 triplet PRed RXed 14:00 14:00 - 30 doubles - 10 pull ups - 3 gtoh - 7 rds / 185 rd 1 - rd 2 - 175...rd 3 -7...155
08/20/2012 Snatch from floor + hang snatch EMOM for 7 RXed 155 lbs 155
08/20/2012 Snatch 3x1 RXed 170 lbs 165x1, 170x1, 165x1
08/20/2012 Clean from floor + hang clean + push jerk EMOM for 7 RXed 185 lbs 185
08/20/2012 Clean and jerk 3x1 RXed 207 lbs 207
08/20/2012 3x8 weighted strict pull ups RXed 35 lbs 35# - 1st set - 6 ub, 2nd and 3rd - 5 ub
08/20/2012 3x8 seated db press RXed 45 lbs 45# db
08/20/2012 Stupid run RXed 14:32 14:32 a little more than 2 miles
08/20/2012 Max Push Jerk PRed RXed 245 lbs 245
08/18/2012 50 back squats @185 RXed 50 rounds 50
08/18/2012 Team triplet RXed 1 15 sandbag cleans with 2 lunges and a press - partner leap frog push ups 100 feet - 10 db burpees
08/18/2012 21-15-9 power snatches RXed 95 lbs 95# power snatch - 21-15-9 ub - rest 1:30 in bwn sets
08/17/2012 7x3 Bench Press RXed 165 lbs 7x3 bp w/ 165 - rest 60 sec
08/17/2012 Conditioning RXed 5 rounds 5 rft: 50 m shuttle run (10 m sections) - 15 hrpu - 10 hang squat clean thrusters at 115 - rest 1:1 - 1:54, 2:02, 1:59, 1:56, 1:56
08/17/2012 3x10 weighted gh raises RXed 70 lbs 70#
08/17/2012 3x me L-sits on paralletes RXed 3 rounds 34-29-34 seconds
08/17/2012 7x3 banded deadlifts RXed 235 lbs 7x3 banded deadlifts with 60 seconds rest -235# w/ red bands
08/15/2012 7x1 hang power snatch + 1 power snatch RXed 155 lbs 155- 7x1 hps + power snatch - unbroken - rest 60 sec
08/15/2012 7x1 - 2 power clean + 1 push jerk RXed 205 lbs 205x7x1 - 2 pc + 1 pj - unbroken
08/15/2012 3x me mu - 3x me double arm kb snatch - 3x10 rev hyper - 3x5 snatch grip press RXed 3 rounds Mu - 5-4-3 / kb 53# - 10-14-11 / sgbtn press 95#
08/14/2012 Snatch 5x1 boxes at knee RXed 165 lbs 165-5x1 with 60 sec rest
08/14/2012 Clean 5x1 off boxes at knee RXed 215 lbs 215x5x1 with 60 sec rest
08/14/2012 Back squat 5x1 RXed 365 lbs 365x5x1 with 2 min rest
08/14/2012 Front Squat 3x5 RXed 03:55 235x3x5 with 90 seconds rest
08/14/2012 triplet RXed 14:32 3 rft: 10x 2 box lateral jumps -20" - 15 hspu - row 250m 14:32
08/13/2012 Snatch 2 reps emom for 7 RXed 155 lbs 155# snatch x2 for 7 min emom Rest 2 min - snatch 170
08/13/2012 Clean and jerk 2 reps emom for 7 RXed 185 lbs 185# cj for 2 reps emom for 7 rest 2 min cj 210x1
08/13/2012 12 min amrap - 50 du 7 burpees 50 du add 7 burpees RXed 325 325- did 5 burpees into the round of 34
08/11/2012 HBBS EMOM 7 / 2-2-2-1-1-1-1 reps RXed 315 lbs 315
08/11/2012 Chipper Mod 20:11 For time: 30 box jumps 30" 20 DL -275 30 t2b 20 db push press - 50 30 v-ups 30 alternating pistols 20 cal row 20 burpee box jump 30" 20:11
08/10/2012 10x1 - 3" deficit DL RXed 365 lbs Deficit DL 10x1 - 365 w/ 2 min rest
08/10/2012 10x1 incline bench press RXed 165 lbs 10x1 - incline bench 20" - 165 w/ 2 min rest
08/10/2012 15 min AMRAP RXed 1 rounds 8 hang squat snatches (155) - 23 ctbpu - 32 single arm barbell oh walking lunge step (75) - 1 rd + 5 pull ups
08/07/2012 5x2 snatch off boxes just above knee RXed 155 lbs 5x2-155---60 seconds rest
08/07/2012 5x2 clean off boxes just above knee RXed 195 lbs 5x2 -195----60 seconds rest
08/07/2012 4x8 back squats RXed 292 lbs 4x8 -292----2 min rest
08/07/2012 5x2 pause front squats (5 sec) RXed 235 lbs 5x2---235---2 min rest
08/07/2012 20 min amrap - sled pull - rope climb RXed 5 rounds 100' sled pull (165#) - 5 rope climbs (15') - 5 rounds + 1 rope climb (20 minutes)
08/06/2012 Snatch RXed 165 lbs 3x2 -135, 1x2-145, 1x2-155, 2x2-165, 3x1-165, 2x2-145 ----60 seconds rest
08/06/2012 Clean and Jerk RXed 195 lbs 3x2-165, 1x2-175, 1x2-185, 2x2-195 (failed jerk on 2nd set of 2) 3x1-195, 2x2-175----60 seconds rest
08/06/2012 3x3 snatch push press + 2 ohs RXed 155 lbs 3x3 - 1 snatch push press + 2 ohs = 1 rep-----60 seconds rest @155
08/06/2012 Hang clean high pulls with feet flat on floor RXed 165 lbs 3x5-165
08/06/2012 8 amrap RXed 1 rounds Me- slapping pushup 1 min -21----1 min rest ---8 amrap: 16 alternating kb snatches 53 - 12 Kb thrusters 53 - 8 burpee jump over 30" hurdle -----1 round + 6 burpees ------1 min rest------me slapping push ups - 16
08/03/2012 Banded deadlift 10x2 RXed 255 lbs 255 w/ red bands 10x2 with 60 sec rest
08/03/2012 5x5 Incline Bench Press RXed 165 lbs 5x5 @165
08/03/2012 Mu / bj / ohs RXed 13:41 4 rft: 4 muscle ups / 6 box jumps 36" / 24 ohs @65# - 13:41
08/03/2012 3x20 ghd back ext RXed 20
08/03/2012 3x me strict t2b RXed 33 12-10-11 - 45 sec rest
08/01/2012 Power snatch 5x2 RXed 165 lbs 165-5x2 with 60 sec rest
08/01/2012 Power clean and power jerk 5x2 RXed 185 lbs 185-5x2 with 60 sec rest
08/01/2012 Gm - rev hyper - db seated press RXed 3 rounds 3x8 with 45 sec rest - gm - 135, rev hyper - 190 - db seated press 45
08/01/2012 Row - doubles RXed 08:04 50 cal row - 150 doubles - 50 cal row: 8:04
07/31/2012 7x1 High hang snatch off box RXed 145 lbs 145 with 60 sec rest 7x1
07/31/2012 7x1 high hang clean and jerk off box RXed 185 lbs 3x165, 4x185
07/31/2012 Back squat 1 rep every 30 seconds RXed 328 lbs 2x5 with 30 sec rest - 3 min rest in bwn - 1 rep every 30 sec for 1:30 x 2
07/31/2012 Front squat 5x3 RXed 255 lbs 255 with 90 sec rest
07/31/2012 10 min amrap: burpee broad jump / pull up RXed 5 rounds 50' burpee broad jump - 15 pull ups - 10min amrap: 5 rounds + 10 pull ups
07/30/2012 Snatch RXed 170 lbs Squat snatch from floor 3x1 - 145, 1x1 - 155, 1x1 - 165, 1x1 - 170, 3x1 - 165, 2x1 -155 Rest 30-45 seconds
07/30/2012 Clean and Jerk RXed 205 lbs 3x1 - 175, 1x1 - 185, 1x1 - 195, 1x1 - 205, 3x1 - 195, 2x1 - 185 Rest 30-45 seconds
07/30/2012 Heaving snatch balance 3x3 RXed 185 lbs 155-170-185- 3x3 Rest 1 min
07/30/2012 3x5 pendlay rows RXed 170 lbs 165-170-170
07/30/2012 Bar MU - shuttle run RXed 09:42 Max bar muscle ups 1 min - 8 3 rounds: 10-20-30m (120m) shuttle run 5 kb snatches (24kg) left arm 5 oh walking lung 5 Kb snatch right arm 5 oh walking lunge 20 ghd situps 9:42 Max bar MU - 4
07/28/2012 Max Snatch RXed 170 lbs 165- squat snatch from floor - 170 - power snatch - 180 (f) 175 (f)
07/28/2012 Max Clean & Jerk RXed 230 lbs 230 hang clean + spilt jerk
07/28/2012 Work quickly to 2RM HBBS RXed 335 lbs 335
07/28/2012 5x2 HBBS w/ 30 sec rest RXed 320 lbs 320-305-290-275-260
07/28/2012 Deficit hspu / hang power cleans RXed 39:25 4 Deficit HSPU 4″ 12 Hang Power Cleans 185 8 Deficit HSPU 4″ 8 Hang Power Cleans 185 12 Deficit HSPU 4″ 4 Hang Power Cleans 185# 150 Double-Unders 12 Deficit HSPU 4″ 4 Hang Power Cleans 185# 8 Deficit HSPU 4″ 8 Hang Power Cleans 185# 4 Deficit HSPU 4″ 12 Hang Power Cleans 185 For time.
07/27/2012 10x2 banded dead lifts RXed 235 lbs 10 sets of 2 @235 with blue bands. 60 seconds rest
07/27/2012 5x5 Bench Press RXed 185 lbs 5x5 bench press@185 with 2 min rest. Done in bwn banded DL sets
07/27/2012 7 min amrap RXed 5 rounds 12 pull ups - 12 pistols - 12 hand release push ups - 5 rounds exactly
07/27/2012 3x10 weighed gh extensions RXed 70 lbs 70# - rest 60 seconds
07/27/2012 3x20 unbroken ghd situps RXed 60 rounds Rest 60 second in bwn sets
07/25/2012 7x1 power snatch RXed 165 lbs Power snatch from floor with 45 sec rest 165-165-165-165-165-155-155
07/25/2012 7x1 Clean and push jerk RXed 185 lbs Clean and push jerk w/ 45 sec rest @185
07/25/2012 3x10 barbell step ups RXed 02:15 3x10 bb step up w/ 20" box @135 w/ 45 sec rest
07/25/2012 3x15 reverse hypers RXed 170 lbs 3x15@170 w/ 45 sec rest
07/25/2012 3x8 db shoulder press RXed 45 lbs 45# db - 3x8 w/ 45 sec rest
07/25/2012 7x50 meter swim RXed 01:04 7x50 m swim with 1:1 rest - 1:07x3, 1:11x1, 1:04x1, 1:06x2 - down and back 25m
07/24/2012 5x2 snatch off high boxes at hip RXed 135 lbs 145-135-135-135-135 - rest 60 seconds
07/24/2012 5x2 Cleans + 1 split jerk off high boxes hip RXed 155 lbs 155@ 5x2 rest 60 seconds
07/24/2012 Back squat EMOM for 7 RXed 335 lbs EMOM 7 @335x 2 reps
07/24/2012 Front squat 5x3 with 5 sec pause at bottom RXed 245 lbs 5 sec pause on first rep - 5x3 @245 - rest 90 seconds
07/24/2012 Row / kb snatch RXed 12:23 Row 500m rest 1 min- 30 kb snatches @53 - rest 1 min- row 1000m - rest 1 min - 30 kb snatches
07/23/2012 Squat Snatch PRed RXed 165 lbs 3x1- 135, 1x1 - 145, 1x1 - 155, 3x1 - 165, 2x1 - 155, 2x1 - 145 with 30 seconds rest
07/23/2012 Clean and Jerk RXed 190 lbs 3x1 - 155, 1x1 - 165, 1x1 - 185, 3x1 - 190, 2x1 - 185, 2x1 - 165 with 30 seconds rest
07/23/2012 3x5 pendaly rows RXed 165 lbs 3x5 @165
07/23/2012 3x5 snatch push press RXed 185 lbs 3x5 @185
07/23/2012 25 minutes RXed 25:00 5 RFQ: 1- strict pull ups (12) , UB handstand walk 6', UB shoulder touches 2,UB du 70 / 2 - 8, 6', 2, 57 / 3- 8, 10', 3, 52 / 4-8, 6', 2, 41 / 5 - 7, 8', 5, 60
07/21/2012 Max snatch in 15 min RXed 170 lbs 170 From the floor
07/21/2012 Max clean and jerk in 15 min RXed 205 lbs 205-fail 225x2
07/21/2012 Fran PRed RXed 04:35 4:35 - Need to go unbroken on set of 15 thrusters next time - did on 21-9
07/20/2012 Split Jerks RXed 205 lbs 10x1 @205 with 45 sec rest in btwn
07/20/2012 Banded Deadlifts RXed 265 lbs 15x1 @65% of 1 rm (265) with red bands - 30 sec rest in btwn
07/20/2012 5x2 tempo shoulder press RXed 125 lbs 5 sec lift with 5 second hold overhead @ 125
07/20/2012 7 rds: run 200m 5 hang squat snatches RXed 155 lbs @155 Rd 1 - 2:22 . 2- 2:20 / 3-2:34 / 4-2:50 / 5-2:35 / 6-2:28 / 7 - 2:17 rest 1:1
07/18/2012 3 pos. stop high hang snatch 10x1 RXed 165 lbs 3 pos. stop high hang squat snatch - 10x1-145-145-150-150-155-155-155-160-165-165
07/18/2012 max strict hspu RXed 00:23 6-7-5-5 rest 45 sec in btwn set with 1 ab mat
07/18/2012 max strict pull ups RXed 28 lbs 12-6-5-5 rest 45 sec in btwn sets
07/18/2012 4x15 reverse hypers RXed 60 4x15 rev. hypers
07/17/2012 Push Press 5x1 RXed 190 lbs 1@185 (f) - 1@185 - 1@190 - 1@200(f) 1@195 (f)
07/17/2012 Thruster doubles burpees RXed 3 rounds 3rds: 5 db thrusters@50# - 50 double unders - 5 db thrusters@50# - rd1 2:19 - rd2 -2:42 rd3 2:30 - Rest 1 min btwn rounds - 1 min max rep burpees - 17-16-18
07/17/2012 Max Back Squat RXed 400 lbs 400
07/17/2012 2 cleans + 1 split jerk off jerk box 7x2 RXed 185 lbs 2 squat cleans off jerk box from just below knee + 1 split jerk - 7 sets of 2 rest 60 seconds between sets @ 185#
07/17/2012 Back squat 5x3x1 RXed 400 lbs 325x3 - 365x1 - 385x1 - 400x1 - 385x1 rest 3 min btwn rounds
07/12/2012 July Painstorm RXed 37:19 45# db farmers carry with 2 1/2# plates in each pocket...95# pc and thrusters
07/12/2012 heavy Dead lift RXed 405 lbs 225x5 - 275x5 - 315 x2 - 365x1 - 385x1 - 405x1
07/11/2012 ZICO RXed 21:11 5 rft: 15 k2e - 15 ghd back ext. - 15 meter handstand walk - 15 box jumps - 21:11
07/10/2012 200m run x 6 RXed 00:30 200m run x 6 - rest 1:30 after each round 30 seconds - 36 seconds
07/10/2012 Clean pulls 3x5 sets RXed 235 lbs 225x3x2 sets - 235x3x3 sets
07/10/2012 Power cleans 5x3 sets RXed 195 lbs 155x5, 175x5, 195x5
07/10/2012 Shoulder press 3x5 reps RXed 125 lbs 5x 95-115-125
07/10/2012 Good mornings RXed 95 lbs 30 gm @ 95#
07/10/2012 Shake and Bake RXed 168 4 rounds + 12 pull ups
07/10/2012 Sled Pulls RXed 135 lbs run fwd - pull bwd 8 trips with 135#
07/09/2012 J.T. PRed RXed 18:31 18:31
07/09/2012 8 rounds: Run 400m rest 90 sec RXed 26:11 8 rds 400m run - 1:36-1:29-1:24-1:23-1:26-1:33-1:31-1:32
07/09/2012 Front squat 5x2 RXed 285 lbs 2x 255-265-275-285-285
07/09/2012 5 x 250m row RXed 00:43 43 sec - 39 s/m 45 sec - 38 s/m 48 sec - 34 s/m 49 sec - 34 s/m 47 sec - 34 s/m
07/06/2012 1 rep Deadlift RXed 405 lbs 365-385-405-425 (f)- 425- (f)
07/06/2012 3 min max effort RXed 73 rounds 3 rfmr: 3 min - 50 double unders max deadlift @155 (36) 1 min rest - 3 min 50 du max t2b (33) - 1 min rest - 3 min 50 du max rope climb 20ft - (4) ------73
07/06/2012 Handstand practice RXed 05:00
07/05/2012 Nick RXed 53:06 12 rft: 10 db hang squat cleans @ 45 and 6 hspu on DBS 53:06
07/05/2012 2 x 50 ab mats situps RXed 01:38 50-1:39 rest 1:1 50 - 1:38
07/04/2012 Recovery run RXed 21:30 21:30 run
07/03/2012 Practice squat snatch @155 RXed 155 lbs
07/03/2012 On the min squat snatches RXed 10:00 3 squat snatches @ 135 on the minute for 10 minutes
07/03/2012 Half noob RXed 09:23 21-15-9 of SDHP and front squats @ 115
07/02/2012 Lynne Mod 117 bench -@185 - 6-5-5-5-6 (27) Pull ups - 16-20-17-17-20 (90)
07/02/2012 Back Squat 3x3 RXed 365 lbs 335-345-365
06/29/2012 Death by 10 meters PRed RXed 18 rounds 18
06/29/2012 Snatch balance RXed 165 lbs 2x135, 145, 155, 165, 165
06/29/2012 Find max snatch in 3 minutes RXed 175 lbs 155-165-175
06/29/2012 1 min max calorie air dyn cycle PRed RXed 39 39
06/29/2012 2 min max double unders RXed 104 104
06/29/2012 Max distance broad jump PRed RXed 127 Toe 2 toe
06/29/2012 Karen PRed RXed 07:26 7:26
06/29/2012 Front squat 3-3-3-3-3 reps RXed 1275 lbs 5x3@255
06/28/2012 5 x 250m row interval RXed 00:44 44-49 seconds with 32 strokes per seconds
06/28/2012 Row and push ups RXed 07:19 Row 100 m - 50 pushups - row 200m - 20 pushups - row 300m - 10 pushups - 7:19
06/28/2012 Tabata hs holds RXed 00:15 20-20-20-18-17-15-15-15
06/28/2012 KB Side bends RXed 4 lbs 4x12 @70#
06/28/2012 Shoulder press 7x3 RXed 125 lbs 125x7x3
06/28/2012 2 min max double unders PRed RXed 115 115
06/28/2012 1 min max calorie air dyn cycle RXed 30 30
06/27/2012 Sumo DL 7x3 RXed 225 lbs SDL 7x3 @225
06/27/2012 Good Mornings 5x5 RXed 135 lbs 5x5 @135
06/27/2012 Max distance broad jump RXed 116 116 inches- toe 2 toe
06/27/2012 Sexy Sauce RXed 458 rd 1 - 3 rc, 63 du, 33 ab, 9 shuttles, 43 air squats - 151 rd 2 - 3 rc, 65 du, 33 ab, 9 shuttles, 43 air squats - 153 rd 3 - 3 rc, 61 du, 31 ab, 9 shuttles, 50 air squats - 154
06/26/2012 Five D's of Dodgeball RXed 20:56 21-15-9 Burpees - HSPU - t2b 20:59
06/26/2012 Handstand Walk Practice RXed 10:00 walked pvc + 3/4
06/26/2012 Bench Press 2-2-2-2-2-2-2-2-2-2 RXed 155 lbs 155 bench with chains 10x2 with 60 seconds rest
06/26/2012 Squat Cleans on the Minute RXed 165 lbs 3x165# squat cleans on the minute for 15 minutes
06/25/2012 Hiccups Mod 54:09 45#db for pull ups - 53# kb for WL and Thrusters 54:09
06/25/2012 Max Back Squat RXed 385 lbs 365-385-405 (fail)
06/23/2012 Shake N' Bake RXed 23:00 Did 40 DL for first round of DL
06/21/2012 I'm not sure what to do with my hands RXed 20 Tabata thrusters 6-6-6-6-6-6-4-4 Did pull ups instead of ring rows 5s Thrusters 5s Pull ups 6s
06/21/2012 Max Clean & Jerk RXed 225 lbs 225-235 c no j - 235 c no j
06/21/2012 Death by cleans RXed 11 rounds 11 rounds @ 135#
06/21/2012 Bench Press 5-5-5-5-5 RXed 175 lbs 185x4x1-175-175-175-175
06/20/2012 Death by 10 meters RXed 16 rounds Was 5 meters shy of 17
06/20/2012 DL 3-3-3-3-3 PRed RXed 365 lbs 335-365-365-365-365
06/20/2012 HS Hold RXed 324 7 rds - max handstand hold and 10 supine ring rows 55-52-46-48-42-43-38 seconds
06/20/2012 L-sit RXed 03:00 Feet above black box on paralletes for 1:30 - 6 breaks Feet above floor for 1:30 - 5 breaks 100 hollow rocks
06/20/2012 Max Pull Ups RXed 21 21
06/19/2012 Row 5K RXed 19:21 1:55 - 2:00 split
06/19/2012 Push Press 3-3-3-3-3 RXed 165 lbs 155-165-175x2x1-165-165
06/19/2012 I love lamp RXed 27:39 Chipper
06/18/2012 Clean Pulls 5x3 RXed 225 lbs 5x3 @225
06/18/2012 Front Squat RXed 04:55 3x 225, 2x255, 1x275, 1x295
06/18/2012 Short Elizabeth RXed 06:46 21-9 sq cleans and ring dips
06/15/2012 Triple Trouble RXed 19:45 for time: 10-8-6-4-2 of triple unders and muscle ups - 19:45
06/15/2012 1000M Row RXed 03:17 3:17
06/15/2012 Prometheus RXed 30:29 30:29
06/15/2012 Back Squat 5x3 RXed 335 lbs 315-325-335-335-335
06/14/2012 Shoulder Press 5X5 RXed 01:55 5x5@115
06/14/2012 10 RDS Crazy Cindy RXed 14:41 10 RDS of Crazy Cindy - 5 Pull ups w/ 20# db - 10 Ring Push ups - 15 Goblet Squats w/ 20# db
06/14/2012 50 GHD sit ups RXed 03:37 3:37
06/14/2012 10 x 100 m sprints RXed 10 rounds 17-15-15-15-14-14-14-14-15-13 seconds each round with 90 seconds rest
06/13/2012 Air Dyn Cycle PRed RXed 600 lbs 30 sec on 30 sec off for 5 rds 1 min on 1 min off for 2 rds
06/13/2012 Dead lift 1-1-1-1-1-1-1 RXed 405 lbs 315-355-365-375-385-395-405
06/13/2012 Snatch on the minute PRed RXed 900 lbs 3 power snatches on the minute for 15 min @135
06/12/2012 Rope climb cj RXed 18:57 5 RC - 5 CJ@145 4 RC - 4 CJ @165 3 RC - 3 CJ@185 2 RC - 2 CJ@205 1 RC - 1 CJ@225 18:57
06/12/2012 Clean Pulls 5x3 RXed 225 lbs 225x5x3 reps with straps
06/12/2012 HS walk practice 10 min RXed 10:00 pvc length
06/12/2012 Bench press 7x3 RXed 185 lbs 185x7x3
06/12/2012 Hog wild RXed 16:32 150 du / rest 3 min / 50 ring dips / rest 3 min / 25 strict pull ups
06/12/2012 Max Clean & Jerk RXed 225 lbs 225
06/11/2012 Hog Tied RXed 14:02 1000m row - 100 push press - 10 muscle ups 14:02
06/11/2012 Front squat 7x3 RXed 255 lbs 205-225-235-245-255-255-255
06/11/2012 25 GHD Sit ups / T2B RXed 50 rounds 25 GHD Situps and 25 T2B
06/11/2012 300 double unders for time PRed RXed 05:00 5:00
06/11/2012 50 walking lunges with 50# db RXed 50 rounds
06/09/2012 Hope RXed 213 213 - stood on top of box before coming down
06/08/2012 Did you touch my drumset RXed 20
06/08/2012 OHS 5x5 RXed 185 lbs 135-155-185-185x4x1-185x4x1
06/06/2012 DL push up RXed 13:28 7 rft: 7 DL @275 14 push ups
06/05/2012 Isabel vs Grace RXed 11:29 11:29
06/05/2012 Incline bench 5x5 RXed 155 lbs 135-155-155-155x4x1-155
06/04/2012 Low Bar Back squat 5x5 RXed 275 lbs 5x5@275
06/04/2012 legs RXed 12:38 21-15-9 Front squat 135 - BJ 30" - CTBPU 12:38
06/01/2012 Popcorned RXed 08:49 8:49
06/01/2012 Shoulder press 7x3 RXed 125 lbs 115- 115-120-125- 125x2 - 120-120
05/31/2012 Weighted Pull ups RXed 473 lbs 53-70-70-70-70-70-70
05/31/2012 Death by Burpees RXed 15 rounds 15 in 15 minutes
05/31/2012 Hang split snatch RXed 170 lbs 135-155-160-165-170-175-170
05/30/2012 Close Grip Bench RXed 165 lbs 5x 135, 155, 175 (4), 165, 165, 165 close grip bench
05/30/2012 Get Back to Work RXed 11:31 5 rft: 25 pp 50 du 11:31
05/29/2012 8x 500m row RXed 4000 8 x 500m row with 1 min rest - splits - 1:37, 1:45, 1:45, 1:50, 1:50, 1:54, 1:54, 1:40
05/29/2012 HS walk RXed 10:00 10:00 min practice - started 5 ft from wall
05/29/2012 3 PC on the min for 15 RXed 185 lbs 3 PC @185 OTM for 15 min
05/29/2012 Sumo DL RXed 315 lbs 3x3 Sumo DL @315
05/29/2012 Ridiculousness RXed 1 3x10 - WSit - 72#kb / 45# db russian / 95# GM
05/28/2012 Murph RXed 48:10 48:10
05/26/2012 DL 12x2 RXed 225 lbs resting 1 minute in btwn sets -12x2 DL @225 with blue band first 6 and red band 2nd 6
05/25/2012 Air Dyn Cycle RXed 260 lbs 30 sec on 30 sec off for 20 min...260 cal
05/25/2012 KB Side bends PRed RXed 70 lbs 2x15 @70#
05/25/2012 Row 2 k REST row 2k RXed 01:55 1:55 pace
05/25/2012 Shoulder Press RXed 115 lbs taking 5rm of shoulder press (115) do 1,2,3,4 reps x 2 sets
05/24/2012 Rope back squat RXed 15:27 2 rft: 5 rope climbs 25 back squats @185
05/22/2012 50 yard handstand walk RXed 50 rounds walk 50 yards on hands ---longest walk 5 yards
05/22/2012 Burpees and T2B RXed 105 rounds 3 rounds: 2 min max burpee hurdle jump (30 in) 1 min max t2B rest 1 min 20 -15 every round
05/21/2012 Strict Pull and DIP RXed 50 rounds 50 strict pull ups and bar dips - alternating sets of 5
05/21/2012 Griff RXed 11:29
05/18/2012 Frenchies RXed 23:32 3 RFT: 50 du, 40 ab mat situps, 30 air squats, 20 pull ups, 10 hspu
05/15/2012 High Bar Back squat RXed 275 lbs 5x5 @ 275
05/14/2012 30 Muscle-ups for time PRed RXed 06:30 was at 6:30 on 28 MU before hand rip :(
05/12/2012 Gymnastics Seminar RXed 24:00 worked pistols, hspu, muscle ups, burpees...got a strict muscle up without a false grip
05/10/2012 10x2 front squat RXed 185 lbs 185# front squat with chains 10x2
05/10/2012 Open RXed 18:10 30-20-10 kb/ pull up / ghd sit with 400m run in between
05/09/2012 Prestige World Wide RXed 21:23
05/07/2012 Max Snatch RXed 180 lbs Split -180#
05/07/2012 Heavy clean and jerk RXed 185 lbs 185- Failed 205
05/07/2012 Heavy front squat RXed 265 lbs 265
05/06/2012 Weird Fran RXed 11:32 15-12-9 1 arm db thruster 50# each arm / strict pull ups
05/05/2012 2012 CrossFit Games Regional: Team WOD 2 RXed 14:32 1000 m row / 25 pistols / 15 hang cleans 225#
05/02/2012 Michael RXed 23:22 23:22 with GHD sit ups
05/01/2012 2 position snatch RXed 135 lbs 115-125-135
05/01/2012 Snatch pulls RXed 165 lbs 155x3, 165x3
05/01/2012 Snatch push press RXed 03:15 5x185, 4x190, 3x195
05/01/2012 Good mornings RXed 135 lbs 3x5
05/01/2012 100 weighted sit ups RXed 100 100 ab mat sit ups with 25# smash ball
04/30/2012 The Seven RXed 55:00 55:00
04/28/2012 Go with it RXed 10:37 10:37
04/26/2012 Annie RXed 08:42 8:42
04/25/2012 Shoots & Ladders RXed 173
04/24/2012 3 position split Snatch RXed 135 lbs high hang - mid thigh - floor (115-125-135)
04/24/2012 Snatch pulls RXed 145 lbs
04/24/2012 Snatch push press RXed 03:25 155x5, 185x3, 205x2
04/24/2012 Good Mornings 3x3 RXed 135 lbs
04/22/2012 Oly cert RXed 1 rounds
04/21/2012 Oly cert RXed 1 rounds
04/20/2012 Front Squat 7 sets of 3 reps RXed 260 lbs 3x - 205-225-235-240-245-255-260
04/20/2012 High Bar Back Squat 4 sets of 3 reps RXed 275 lbs 3 x 260-265-270-275
04/20/2012 30 strict pull ups RXed 30 rounds
04/20/2012 Durability RXed 3 rounds 3 x 20 GHD Situps x 12 Rev Hyper
04/19/2012 Filthy Fifty RXed 25:42
04/17/2012 Coupled RXed 22:49 For time: Run 800m - 10rds: 3 thrusters / 3 MU then Run 800m
04/16/2012 Tabata pull ups RXed 65 rounds 12-10-7-8-7-7-7-7
04/16/2012 Muscle clean 1-1-1-1-1 PRed RXed 835 lbs 135-155-165-185-195
04/16/2012 Power Clean 3-3-3-3-3 RXed 1005 lbs 185-205-205-205-205
04/16/2012 Squat clean 5-5-5-5-5 PRed RXed 905 lbs 155-185x4+ 1 pc, 185x4, 185x4, 185x5
04/14/2012 5k lake run RXed 24:42 5k with 7 -1 flight stair ascents and descents
04/13/2012 2010 northwest regional event PRed RXed 04:53 3 rft: 10 - OHS @135 50 DU
04/13/2012 Max Pull Ups RXed 25
04/13/2012 Tabata Ring Dips / GHD Sit RXed 8 rounds RD-10,8,5,4,3,3,3,3- Strict GHD- 10,9,8,6,5,6,6,6
04/11/2012 Fran RXed 04:45
04/11/2012 Thruster RXed 670 lbs 3x135, 3x165, 2x185, 2x185, 1x205 f, 1x205f
04/10/2012 DT RXed 14:14
04/09/2012 10000 meter row RXed 39:37 1:58 split...
04/07/2012 3X5 RFQ: back squat and weighted pull ups RXed 315 lbs Bs - 3x5 @ 315 / wp - 3x5 @ 35
04/07/2012 Gator RXed 24:32
04/05/2012 GWOD PRed RXed 745 lbs 3rft: 20 burpees 50 du ( 12:25)
04/04/2012 Diane PRed RXed 16:09
04/03/2012 1 rep max power snatch RXed 170 lbs 155-165-missed 170 2x- got it on 3rd try - missed 180 2x
04/03/2012 Randy PRed RXed 05:53
04/01/2012 Lake run RXed 14:02 4 rft: run 400m 25 box jumps 25 air squats 25 push ups 25 lunge steps
03/31/2012 CF ROW WOD RXed 18:48 Row 1000m 10 thrusters 10 pull ups 10 push ups / row 800m 8 thrusters 8 pull ups 8 push ups / row 600m 6 thrusters 6 pull ups 6 push ups / row 400m 4 thrusters 4 pull ups 4 push ups / row 200m 2 thrusters 2 pull ups 2 push ups
03/30/2012 Max Bench Press RXed 225 lbs
03/30/2012 Incline BP RXed 135 lbs 5x5 @135
03/30/2012 Wind Breaker RXed 196 rd. 1 - 25-46 / rd. 2- 20-42 / rd.3-20-43
03/28/2012 50 evil wheels RXed 50 rounds
03/28/2012 1 Mile Run RXed 06:01
03/28/2012 Amanda PRed RXed 15:04
03/26/2012 CrossFit Tour RXed 14:44
03/26/2012 Dead Lift 5x5 RXed 345 lbs 315-335-365(4) - 345-345(3) - back started to round on set of 4 and 3 - used hook grip
03/25/2012 Run RXed 720 Warmup - 12:00 jog...rest 5:00 min...6 min run...rest 3 min 5:00 min run
03/24/2012 CrossFit Games Open 12.5 RXed 96 6 thrusters out of 18
03/22/2012 Bench Press 5x3 RXed 185 lbs
03/22/2012 Strict Ring Dips RXed 00:30 2x15
03/22/2012 Db incline RXed 40 lbs 2x15 @40#
03/22/2012 db row RXed 45 lbs 1x20, 1x15
03/21/2012 Klepto RXed 19:56
03/21/2012 2 pos clean - mid thigh + floor RXed 175 lbs 155x2, 165x2, 175x2
03/21/2012 Clean pulls RXed 215 rounds 205x3, 215x2
03/19/2012 Main site RXed 12:24 3 rft: row 500 m 20 ghd sit ups 2 rope climbs
03/19/2012 tabata hs and support holds RXed 00:18 Tabata handstand hold - 20-20-20-20-18-18-18-18 - support - 20-20-20-20-18-17-17-17
03/18/2012 Max Clean RXed 205 lbs power clean...failed 225...need to jump!
03/18/2012 Max Bench Press RXed 215 lbs
03/18/2012 Max Overhead Squat RXed 205 lbs
03/18/2012 reverse hyper RXed 24 rounds 2x12 @ 170#
03/18/2012 Ghd sit ups RXed 50 rounds
03/18/2012 Ring Push ups PRed RXed 40 rounds 2x20
03/17/2012 12.4 PRed RXed 245 12 min amrap: 150 wb 90 du 30 mu - got 5 mu and failed on 5
03/17/2012 Karen RXed 07:30 did it as part of 12.4
03/15/2012 18 min easy run RXed 18:00
03/13/2012 Run PRed RXed 1424 3rft: Run 400m 15 pull ups 50 air squats 15 pull ups
03/12/2012 Back squat 3-3-3-3-3 PRed RXed 365 lbs 315-325-335-345-365x2
03/12/2012 reverse hyper PRed RXed 160 rounds 2x15
03/12/2012 Ghd back ext RXed 40 2x20
03/12/2012 Ham on ball RXed 20 1x20
03/12/2012 Chain sled RXed 300 3x100 ft with all chains on bar
03/11/2012 12.3 RXed 266 Rested 45 sec after each round for first 4 rds...at the end of 5 there was no rest
03/09/2012 Open wod 12.3 RXed 273
03/07/2012 Row 5K PRed RXed 19:03 1:55 pace...sprinted last 275 m
03/07/2012 Front Squat PRed RXed 03:05 5x2
03/07/2012 Back Squat RXed 205 lbs 5x2
03/05/2012 Clean rope RXed 5 rounds 2-185 clean and jerk 1- rope climb 10 min amrap
03/04/2012 Open 12.2 RXed 63
03/02/2012 Double Tap Mod 14:43 25 Ab mat sit ups rather than hrpu
03/02/2012 Dynamic bench RXed 155 lbs 10x2 @155 with chains - 60 sec rest
03/02/2012 Matador dips RXed 40 rounds 2x20
03/01/2012 12.2 RXed 61 rounds 30-75# snatches 30-135# snatches 1-165# snatches 10 min amrap
02/28/2012 Snatch me RXed 5 rounds 10 min amrap: 5 power snatches 135# 10 toes through rings 15 double unders
02/27/2012 Max Front Squat RXed 305 lbs
02/27/2012 Front Squat RXed 04:35 5x1@ 90% of 305
02/27/2012 Front squat 3x3 PRed RXed 245 lbs 3x3 @245
02/27/2012 Main site PRed RXed 07:23 3 rft: row 300 m 20 wb 10 pull ups (broke on last rd of wb - ubroken pull ups)
02/27/2012 100 Double unders RXed 01:00
02/27/2012 reverse hyper RXed 40 rounds 2x20 -@140#
02/26/2012 Open wod 12.1 PRed RXed 106 rounds 60 through 3:30 - 80 through 5:00
02/24/2012 Thruster 3-3-3-3-3 RXed 815 lbs 135-155-165-175-185
02/24/2012 Jackie PRed RXed 07:19 4:00 min on the row - 50 thrusters unbroken - 10 -2 - 5 - 3 - 5 - 2 - 3
02/23/2012 Open wod 12.1 RXed 99 rounds 7 min amrap: burpees with 6 inches above reach target
02/22/2012 Snatch RXed 125 lbs 3 position snatch @125 2x2 - 105 2x2, 85 2x2
02/22/2012 Handstand balancing RXed 10:00 Cartwheels and handstand holds
02/19/2012 RUN DL RXed 15:22 5 rft: 400m run 21 DL @185# - first 3 rds unbroken on DL
02/18/2012 Truth Serum RXed 34:22 took 14 minutes to finish my last 10 hspu
02/17/2012 Bench press 3-3-3-3-3 RXed 205 lbs 185-195-205-205-205
02/17/2012 Db incline RXed 45 lbs 2x15
02/17/2012 Straight arm ring press outs RXed 20 rounds 1x10 - rings at shin, 1x10 rings at waist
02/17/2012 Bent over rows RXed 105 lbs 1x20 @95#, 1x10@ 105#
02/17/2012 Weighted Pull ups RXed 35 lbs 5x5
02/17/2012 100 sit ups for time RXed 02:29
02/15/2012 1000 m row 10 muscle ups PRed RXed 09:55
02/15/2012 The burgener RXed 25 rounds 5 rds: 3 min amrap- 3 power snatches @115 / 6 push ups / 9 air squats 5-4-4-4-4 (+6 push ups last rd) 1 min rest
02/14/2012 3 pos clean RXed 175 lbs 155x3, 165x3, 175x3x3
02/14/2012 Clean pulls x3 RXed 205 lbs 185x3, 205x3
02/14/2012 Khalipa WOD RXed 10:40
02/14/2012 3rft: 10 hspu 10 pistols each leg RXed 10:32 Did 10 then 9 and 8 hspu in a row!
02/13/2012 max shoulder press RXed 140 lbs 5x95, 3x115, 2x125, 1x130, 1x140, 1x150 (f)
02/13/2012 Max Push Press RXed 185 lbs 165x1, 185x1, 205 (f), 195 (f)
02/13/2012 Strict Ring Dips RXed 00:28 2x14
02/13/2012 Ring Push ups RXed 28 rounds 2x14
02/13/2012 KB row RXed 53 lbs 1x15, 1x12 @53
02/13/2012 Standing DB Inverted Cross RXed 24 2x12 with external rotation @10# db
02/13/2012 Tabata GHD sit ups RXed 7 8-8-8-8-8-8-7-8 = 63
02/11/2012 100 t2b for time RXed 09:02
02/11/2012 Rahoi RXed 8 8rds + 7 bjs
02/10/2012 Max distance broad jump RXed 112 112 inches
02/10/2012 Double Dippin RXed 04:25
02/10/2012 Hurry slowly RXed 112 rd 1- 29 cals, 26 burpees rd 2-27 cals, 30 burpees
02/10/2012 10 min muscle up prectice RXed 10:00
02/08/2012 Tabata handstand holds RXed 8 rounds
02/08/2012 Db incline RXed 35 lbs Db incline w/ ext ro @35# 2x20
02/08/2012 Ring pull ups RXed 15
02/08/2012 Strict Ring Dips PRed RXed 00:20 2x10
02/08/2012 Back Squat 5x3 PRed RXed 365 lbs 315-325-335-345-365
02/08/2012 Rev hyper RXed 140 lbs 2x20
02/08/2012 Bench Press RXed 205 lbs 3x3x185, 3x1x190, 2x1x195, 2x1x205
02/07/2012 Crusher RXed 4 rounds 4 rds + 7 pp @135 with ghd sit ups
02/05/2012 8 rounds: run 400m RXed 01:18 8 rds: run 400 m rest 90 seconds in between rds 1-1:19, 2-1:18, 3-1:20, 4-1:25, 5-1:26, 6-1:25, 7-1:28, 8-1:20
02/05/2012 Pro agility shuttle RXed 3 rounds 4.9 seconds
02/04/2012 Heavy snatch RXed 165 lbs squat snatch
02/04/2012 OHS 3x5 RXed 185 lbs 155x5, 185x5, 185x4
02/04/2012 Front squat 3x3 RXed 235 lbs 225x3, 235x3x2, 265x1
02/04/2012 50 OHWL steps with 45# plate RXed 50 lbs
02/03/2012 Fran RXed 06:15
02/03/2012 Tabata DL @315# RXed 21 rounds tabata DL@ 315 - 5,4,2,2,2,2,2,2
02/01/2012 push snatch RXed 14:46 For time: Run 1000 m 100 push ups 10 Squat Snatches @ 135#
02/01/2012 PP Max 2 min RXed 81 rounds Max PP in 2 min - rest 2 min for 3 rounds @95#: 1-26 2-28 3-27
01/31/2012 Max Bench press RXed 225 lbs 185-205-225-235(f)
01/31/2012 Close Grip Bench PRed RXed 185 lbs 3x3@185
01/31/2012 KB incline RXed 53 lbs 1x11, 1x7, 1x6
01/31/2012 Chins RXed 24 rounds 2x12
01/31/2012 Bent over row RXed 95 lbs 2x15@95
01/31/2012 Upright row RXed 75 lbs 2x12
01/30/2012 WB and T2B RXed 05:30 5 rft: 12 WB 12 T2B
01/30/2012 Run PC RXed 20 rounds In 7 min run 800m and do max rep power cleans @185# - score of 20
01/28/2012 Light Kalsu RXed 32:45 135# thrusters - 1 min on 1 min off
01/27/2012 Barski Cleans RXed 176 lbs 117x3, 141x3, 164x3, 176x3x2 - did not drop the bar
01/27/2012 Clean pulls PRed RXed 223 rounds 199x3, 211x3, 223x2
01/27/2012 Front Squat RXed 03:45 205x3, 225x3x3
01/27/2012 Behind the neck jerk RXed 235 lbs 185-205-225-235-245 (f)
01/26/2012 30 Muscle-ups for time RXed 11:27 did 15 at 2:57 - all were done without false grip
01/26/2012 Turkish Get Up RXed 70 lbs 35-53-70# Turkish Get Up R and L arm
01/26/2012 15 min AMRAP PRed RXed 236 rounds 15 min AMRAP: 50 double unders 10 HSPU (4 rounds + 6 HSPU)
01/24/2012 Santora RXed 141 Did 265 DL 1st round - 9-9-12-14-6 2nd round-8-8-18-12-4 3rd round - 8-7-10-12-4 Total - 141
01/23/2012 Max Bench press RXed 235 lbs 185-205-225-235-235
01/23/2012 Db incline PRed RXed 53 lbs 53 kb - 1x8, 1x14
01/23/2012 Strict pull ups RXed 18 rounds 1x10, 1x8
01/23/2012 Bent over row RXed 95 lbs 2x15
01/23/2012 Upright row RXed 75 lbs 2x12
01/23/2012 Ghd sit ups RXed 50 rounds 50 ghd sit ups
01/22/2012 Nancy PRed RXed 13:06 gotta warm up those quads better next time
01/22/2012 30 negative parallette hspu RXed 30 rounds 30 negative parallette hspu
01/20/2012 1 Mile Run RXed 05:53
01/20/2012 75 ring rows for quality RXed 75 rounds feet on box
01/20/2012 Bench Press 10x2 RXed 135 lbs 55% @135 with chains - 10 sets of 2
01/19/2012 Max Clean & Jerk RXed 215 lbs 195-205-215-225(f)
01/19/2012 Max Snatch RXed 175 lbs 165-175-185(f) Split Snatch
01/19/2012 Max Front Squat RXed 285 lbs 225-245-265-285-305(f)
01/18/2012 warm up RXed 2 Row 1000m 21-15-9 Wb Burpees
01/18/2012 Row swing RXed 100 rounds 6 rounds: 1 min max cal row 1 min 15 kbs @2 pood 100 cals - all 15 swings under a minute
01/18/2012 Hold on RXed 5 rounds 5 rounds: 30 second handstand hold Max handstands-1 every round 30 second pull ups hold Max strict pull ups- 34 30 support hold on rings Max strict ring dips-17
01/16/2012 Front squat 10x2 RXed 155 lbs
01/16/2012 Isabel RXed 03:23
01/16/2012 Weighted Ring Dips RXed 20 lbs
01/16/2012 Tabata Sit Ups RXed 11
01/16/2012 On the minute10 min RXed 256 rounds
01/15/2012 Bench Press RXed 185 lbs 5x3
01/15/2012 Tabata handstand holds RXed 8 rounds
01/15/2012 100 m sprints RXed 24 rounds
01/14/2012 Bear Trap RXed 9000 12 rounds + 3 reps = 75 x 120# = 9000
01/14/2012 Fight Gone Bad! PRed RXed 362 1st rd: wb - 30, SDHP - 20, bj - 40, pp - 25, row- 22 -137 / 2nd rd: wb-28, SDHP - 17, bj - 35, pp-20, row-15 115 / 3rd rd: wb - 23, SDHP- 17, bj - 31, pp- 20, row-19 - 110
01/12/2012 GWOD RXed 45 lbs 21-15-9 Strict ring pull ups Double burpees
01/11/2012 Max Back Squat RXed 395 lbs 365-375-395
01/11/2012 Elizabeth RXed 07:35
01/11/2012 Heavy snatch RXed 165 lbs Failed on 185
01/11/2012 Snatch pulls PRed RXed 205 lbs 175-185-205x3
01/10/2012 1000M Row RXed 03:11 Went out waaaaaay too fast...started with 1:24 pace for first 300 m and ended at 1:44
01/10/2012 Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2 RXed 155
01/10/2012 Weighted pull ups 3-3-3-3-3 RXed 0 lbs 53# kb strict pull ups 5x3
01/08/2012 Max Double Unders in 2 minutes PRed RXed 149 did 101 in a row
01/08/2012 GWOD RXed 55 lbs 10-1 db inverted cross 15# t2b
01/08/2012 10 min handstand balance RXed 10:00
01/08/2012 Max Push ups RXed 40
01/07/2012 Hidalgo Mod 45:58 began with 1.5 mile run ended with 2.25 mile run everything else was rxd
01/06/2012 Cindy was a nice girl RXed 167
01/02/2012 Dead Lift RXed 415 lbs 3x315, 3x365, 3x395 1x405, 1x405, 1x415
01/02/2012 Diane RXed 19:36
01/01/2012 GWOD 13 RXed 13:26
12/31/2011 1 mile mountain run RXed 10:17
12/31/2011 Tabata push ups RXed 6 rounds 15-15-10-7-7-6-6-6
12/31/2011 Bottom to bottom tabata squats RXed 12 rounds 19-18-17-15-12-12-12-12
12/31/2011 Tabata v-ups RXed 8 rounds 11-11-10-9-8-8-8-8
12/31/2011 Strict pull ups PRed RXed 30 rounds Did set of 6 and 5 for L-pull ups
12/29/2011 Hambone RXed 7 rounds Finished 7th round with 27 seconds left...managed to make it out the door
12/28/2011 Tabata DU RXed 17 rounds 30-24-25-23-19-18-17-21
12/28/2011 Mu practice RXed 10:00 Only got 3 in a row
12/28/2011 Pc sit RXed 07:30 21-15-9 135# pc Ghd sit
12/28/2011 4x400 RXed 01:17 1:25, 1:24, 1:29, 1:17
12/27/2011 Bar work RXed 10:37 5 rounds: 135# 9 DL 6 hang power snatches 3 ohs
12/27/2011 Clean RXed 225 lbs Sq clean - 195, pc - 205 - 3 sets, 225x1
12/27/2011 Shoulder Press PRed RXed 145 lbs 5-115, 3-135, 1-145, 5-115, 1-135, 1-135
12/27/2011 Overhead Squat RXed 185 lbs 185x2 sets
12/26/2011 150 hrpu RXed 10:57
12/26/2011 150 hollow rocks RXed 03:12
12/24/2011 Death by Pull Ups RXed 13 rounds Got 13 rounds completed..on 14 min did only 13...104 total
12/24/2011 Hotel wod RXed 14:55 Run 800 m 30 burpees 40 ground to overhead 40# db 25 knees to elbows 100 ft walking lunge with 45# plate
12/24/2011 100 front squats RXed 13:06 135#
12/23/2011 Dead lift 3-3-3-1-1-1 RXed 405 lbs 3 (365) 3 (395) 3 (395) 1 (405) 1 (405) 1 (405)
12/23/2011 Totes Ridic Mod 10:36 10-1 135# pc - t2b - tru push ups
12/23/2011 Max Push Press RXed 195 lbs 165-175-185-195- 205 (f)
12/22/2011 Wood RXed 25:06 did last 10 thrusters unbroken (fast)...need to get better at run...
12/20/2011 warm up RXed 2 row 2 k 21-15-9 wall ball burpees
12/20/2011 snatch doubles RXed 85 lbs need to land with feet hitting ground at the same time of lock out
12/20/2011 Max Bodyweight RXed 159 rounds max hspu in 5 min - 21 max pull ups 4 min - 55 max push ups 3 min - 49 max supine ring rows - 17 max ring dips - 17 (159)
12/20/2011 double unders in 2 min RXed 100
12/20/2011 handstand balance practice 5 min RXed 05:00 on the floor
12/20/2011 one min on One min off 30 kb for 10 min RXed 150 rounds 70# russian swings
12/19/2011 New Skin RXed 07:45
12/19/2011 Back squat 3-3-3-3-3 RXed 345 lbs 325-335-345-345-345
12/19/2011 Shoulder press 1-1-1-1-1-1-1 RXed 140 lbs 135-140-140-140 (f) - 135-135-135-135
12/19/2011 Accessories RXed 2 rounds Ghd back ext. 2x20, hamstring curls on ball 2x20, ring rows 2x10-12
12/18/2011 Pro agility shuttle PRed RXed 5 rounds Best 4.7 (5.2, 4.9, 4.7, 5.0, 4.9)
12/18/2011 Tabata run RXed 8 rounds 8 rds - 20 sec on 10 sec off
12/18/2011 400m repeats RXed 01:20 1:20, 1:22, 1:25, 1:21
12/18/2011 1 min on 1 min off RXed 159 rounds 2 rds 1 min max db thrusters 50# -11 45# - 11 Rest 1 min 1 min max dynamic push up - 17 and 16 Rest 1 min 1 min ball slams - 15# 35-37 rest 1 min 1 min burpee box jump - 15- 17
12/16/2011 Clean pulls RXed 62 rounds On the minute for 10 min: 3 weighted pull ups @35# db and max rep pc @155# - 62 power cleans
12/16/2011 Clean and Jerk RXed 185 lbs Jerk 185 - clean 205
12/16/2011 DL and ring dip RXed 79 rounds 5 - 90 sec rounds w/ 30 sec rest b/wn rds: 5 DL @315 Max rep ring dips - 28-14-12-12-13 (79)
12/15/2011 Blind Melon RXed 14:01 135# push press
12/15/2011 Practice strict muscle up RXed 20:00 Used false grip and turned out at bottom
12/14/2011 snatch doubles 50% RXed 85 lbs 7 sets of 85#
12/14/2011 Snatch pulls RXed 135 lbs worked up to 135#
12/14/2011 Snatch balance RXed 155 lbs 135-155-155-185 (OHS) - 155
12/14/2011 Good mornings RXed 135 lbs 3x5
12/14/2011 7 AMRAP HSPU RXed 21 rounds 7 min AMRAP HSPU - 21
12/14/2011 3rft: Row, Plyo Push, KB RXed 68 rounds 3rft: max cal row 1 min, 5 clapping push ups, 10 kbswings 2 pood. 68 cals - 6:08
12/12/2011 Shoulder press 3-3-3-3-3 RXed 125 lbs 115-125
12/12/2011 Gymmy PRed RXed 00:50 5 rds: 10 bent over row - 95# 10 ring straight arm press outs 10 db standing inv. cross - 15#
12/12/2011 Ghd sit ups - hspu RXed 100 rounds 25 ghd sit ups 5 hspu 25 ghd sit ups 4 hspu 25 ghd sit ups 3 hspu 25 ghd sit ups 2 hspu 25 ghd sit ups 1 hspu
12/11/2011 Clean and Jerk RXed 165 lbs Practice clean and jerk - split jerk
12/11/2011 Snatch RXed 135 lbs Practice snatch - 135
12/10/2011 Air dyn burpee broad jump RXed 39 rounds 1 min max cals on air dyn - 39 2 min max distance burpee broad jump - down and back plus half the basketball court
12/10/2011 Sled push RXed 05:00 Sled push with 45# for 25 meters 1st attempt: 5.8 sec 2nd attempt: 5.6 sec
12/10/2011 Gasser RXed 85 In 2 min run a gasser do max dead lifts with 135# - 53 rest 1 min In 2 min run a gasser do max front squats with 135# - 18 Rest 1 min In 2 min run a gasser and do max rep press- 14
12/10/2011 Atlas stone RXed 246 lbs Move 5 stones from the ground over yoke: Weights - 116, 142, 173, 207, 246 Less than a minute
12/10/2011 Chipper RXed 15:00 100 box jumps 80 kbs - 53# 60 hrpu 40 pull ups
12/07/2011 Row push RXed 06:58 4 rft: Row 250 m 25 push ups
12/07/2011 Back squat 10x3 RXed 231 lbs
12/07/2011 Front squat 4x3 RXed 205 lbs
12/07/2011 Hanging leg raises RXed 50 rounds
12/07/2011 Stiff legged dead lift RXed 135 lbs 2x15
12/07/2011 Bent over row with barbell RXed 95 lbs 2x12
12/06/2011 GYM RXed 5 rounds 3 - 15# standing DB inverted cross / 5 v-outs / 5 t2b
12/06/2011 Clean start pulls RXed 235 lbs 1-135, 2-165, 3-185, 4-205, 5-235
12/06/2011 C&J 60% 1 rm RXed 135 lbs 1-2-3 (115) 4-5-6 (135)
12/06/2011 Fran RXed 07:08
12/04/2011 Burgener Warm up RXed 30:00 PVC + Barbell
12/04/2011 Tabata Kettlebell RXed 17 rounds Lateral Russian Swings + SDLHP w/ 70# bell
12/03/2011 Max Snatch RXed 170 lbs 155-160-165-170
12/03/2011 Double under snatch RXed 07:11 7 rounds: 35 double unders - 1 snatch at 125#
12/02/2011 Shoulder Press RXed 140 lbs 1 rm - 135-140-140-145-140-140
12/02/2011 Back squat 3-3-3-3-3 RXed 325 lbs 3-3-3-3-3
12/02/2011 Snatch pulls RXed 135 lbs 3 halting dead lifts - finish on 3rd rep 95-115-135-135
12/02/2011 Practice hs balance RXed 10:00 Chest to wall
12/02/2011 Grace RXed 03:11
12/02/2011 15 sec L-sit hold RXed 00:15 5x15 sec hold
12/02/2011 Power ball RXed 08:00 Every 30 sec for 8 min do 1 pc @ 175# + 5 (25#) ball slams
11/30/2011 Helen RXed 10:26
11/30/2011 Snatch push press RXed 03:05 5x155, 3x185, 3x185, 2x185, 1x205 (f)
11/30/2011 3 HSPU every min for 15 min RXed 45 all kipping hspu...3 then rest 1 min. 15 rounds
11/30/2011 snatch doubles 50% PRed RXed 115 lbs 4 sets of doubles at 95# - 3 sets of doubles at 115#
11/30/2011 Clean doubles 50% RXed 115 lbs 7 sets of doubles with 45 sec rest
11/30/2011 Snatch finish RXed 225 lbs 3x155, 3x185, 3x225, 3x205
11/30/2011 Good mornings RXed 95 lbs 3x5 @ 95#
11/29/2011 Formidable Fran Mod 14:08 35# dbs
11/29/2011 2 min On 1 min off RXed 155 2 min Max air squats - 88 1 min Rest 2 min Max burpees - 33 1 min rest 2 min Max knees to elbows - 33
11/29/2011 Rope climb / HS walk RXed 3 rounds 3 rounds - 1 legless rope climb - 10 meter handstand walk
11/28/2011 Bench Press 16x3 RXed 145 lbs first 5 rounds - 1 min rest. 2nd 5 - 45 sec. rest. final 6 - 30 sec rest
11/28/2011 GWOD RXed 25 lbs 5 rfq: 10 db flys 25#db / 10 v-outs
11/26/2011 Dead lift 1-1-1-1-1-1-1 PRed RXed 425 lbs 385-405-420-425-420-405-405
11/26/2011 Randy RXed 06:00
11/25/2011 50-40-30-20-10 RXed 23:10 Kbs 53# - ab mat sit ups - push ups
11/23/2011 J.T. RXed 34:45 21-15-9 hspu-ring dips-push ups
11/23/2011 10x2 shoulder press RXed 90 lbs 10x2 shoulder press 90# with green band tension...1:00 min rest first 5 sets...45 sec next five sets
11/23/2011 Tabata air dyn cycle RXed 7 10 rounds of tabata - 10-7 cals
11/22/2011 GWOD - 1 RFQ RXed 100 rounds 50 strict pull ups 10-5-3 50 strict t2b 10-5
11/21/2011 Tabata Fight Gone Bad RXed 43 wall ball -10, sdlhp - 6, box jump - 12, push press - 8, row - 7
11/21/2011 Snatch push press RXed 03:05 5x115, 4x135, 3x155, 3x185, 3x185
11/21/2011 Mid + finish RXed 185 lbs 95x3, 115x4, 135x3, 155x3, 185x3
11/21/2011 Setup + mid RXed 02:15 4x5x135
11/20/2011 Oly cert - clean and jerk RXed 06:00:00
11/20/2011 Tabata air squats RXed 18 rounds
11/20/2011 Tabata parallette push ups RXed 6 rounds
11/19/2011 Oly cert - snatch RXed 08:00:00
11/17/2011 3 rft: run 800m rest 2 min RXed 03:03 3:03 to prospect...2:57 to empire...3:06 prospect
11/17/2011 Jackie RXed 08:31
11/17/2011 Train 10 negative hspu on parallettes RXed 10:00 Negative hspu on parallettes
11/16/2011 Annie PRed RXed 06:48
11/16/2011 100 burpees for time RXed 06:41
11/16/2011 Row 2K RXed 07:08 1:45-1:50 pace
11/16/2011 Bar mu RXed 10:00 Practice bar muscle ups...strung 4 together
11/16/2011 Practice handstand walks RXed 10:00 Walked 100ft. Only able to walk a few feet at a time
11/15/2011 Max Back Squat RXed 385 lbs
11/15/2011 Max Deadlift PRed RXed 460 lbs
11/15/2011 CrossFit Total PRed RXed 990 lbs Back squat - 335-365-385 shoulder press (155 f) -- 145 - (150 f) Dead lift 395-425-460
11/15/2011 Secondary RXed 1 Ghd back ext 2x20, 135# stiff legged DL 2x15, Russian kb 70# 2x20 ------50 db shoulder press 35#, 20 db inverted cross 10#, 50 ring dips, 20 ring straight arm press outs
11/13/2011 GWOD 12 RXed 15:55 21-15-9 Ring dips Pistols each leg T2b (did 21 pistols on right leg then 21 on left - did the same with 15-9)
11/13/2011 300 double unders for time RXed 06:14
11/12/2011 ABBATE RXed 26:29
11/12/2011 Trip 7s RXed 07:56 3rft: 7 thrusters (135#) 7 burpee box jumps 7 ctbpu
11/11/2011 Max Front Squat RXed 295 lbs 275-295 / 90% (265) x2 / 85% (250) 3x3
11/11/2011 Max Clean RXed 235 lbs Power clean
11/11/2011 Clean on the minute RXed 03:30 175# halting DL + clean x6 / 175x5, 185x4, 195x3, 202x1, 206x1, 210x1.....good mornings 3x5 at 135#
11/09/2011 Favorite Things RXed 18:27
11/08/2011 Double sit ups RXed 07:12 35 double unders 25 ghd sit ups 35 double unders 20 ghd sit ups 35 double unders 15 ghd sit ups 35 double unders 10 ghd sit ups 35 double unders 5 ghd sit ups
11/08/2011 Amanda Mod 18:41 9-7-5 muscle up - squat snatches 115# for the set of 9 135# for 7-5
11/07/2011 DT RXed 15:41 155# deadlift, hpc, jerk 5 rft: 12-9-6
11/07/2011 Strength DeadLifts RXed 1855 lbs Dead lift 3-3-3-3-3 315-365-385-395-395
11/06/2011 10 - 100 meter sprints RXed 00:13 10 -100 meter sprints...rest 90 seconds... 13-14 seconds
11/06/2011 Tire flippin RXed 14:20 5 rft: 10 tire flips 15 parallette push ups with feet on tire 20 second total L-sit
11/03/2011 Shoulder Press 2-2-2-2-2-2-2-2-2-2 RXed 1150 lbs 115# with 2 green bands
11/03/2011 Tabata Row RXed 7 12-11-10-8-8-7-7-7
11/03/2011 GWOD 10 - Tabata Burpees RXed 51 8-7-6-6-6-6-6-6
11/02/2011 Overhead Satellites Mod 8 rounds 155# ohs - 35# weighted pull ups (1st round - 53#) 8 rds. + 5 ohs
11/02/2011 GWOD 9 Mod 9 used the red band for the levers
11/02/2011 GWOD 10 RXed 9 fwd and candlestick rolls
11/01/2011 On the Minute Clean Under RXed 240 155# squat cleans...rested for two sets...240 double unders
10/31/2011 Michael PRed RXed 18:55
10/31/2011 Open sectionals RXed 33 rounds 7 min amrap: 100# thrusters Ctbpu 3-6-9-12-15-18.... Did the 12s + 9 thrusters
10/29/2011 Grace PRed RXed 02:57 Dropped every time
10/29/2011 Clean and Jerk 1-1-1-1-1-1-1 reps PRed RXed 1245 lbs 155-165-185 x 6 - failed on 195 2x
10/29/2011 Front squat 3x3 RXed 225 lbs
10/28/2011 Row 2K RXed 07:07 1:35 -1st 500m, 1:40-1:45 500-1000m, 1:50 - last 1000m...need a more consistent pace
10/28/2011 GWOD 7 RXed 50000001
10/28/2011 Tabata Something Else PRed RXed 349 Pull ups 8-8-8-8-8-7-6-5 Push ups 10-10-10-10-8-8-8-6 Sit ups 13-13-13-12-10-10-10-10 Squats 15-15-15-15-15-19-17-19
10/27/2011 Diane RXed 16:46
10/27/2011 1000 m row 10 muscle ups RXed 13:11 All muscle ups were done without false grip
10/26/2011 Max Snatch RXed 155 lbs
10/26/2011 Max spilt jerk RXed 205 lbs
10/26/2011 Max Front Squat RXed 275 lbs
10/26/2011 Secondary RXed 1 2x20 ghd back ext. 2x20 kb 70# 2x15 strict ring dips
10/24/2011 GWOD 5 RXed 07:20 300 double unders
10/24/2011 CF regional wod RXed 18:24 Run 1k 30 hspu Row 1k Hspu went awful, but figured out thie Kip with control better afterwards
10/24/2011 CF Open sectional 11.5 RXed 9 rounds 20 min amrap: 5 pc (145) 10 t2b 15 wb 9 rounds + 10 t2b
10/23/2011 Griff PRed RXed 11:20
10/21/2011 Hold on Loosely, but Don't Let Go RXed 12:24 10-1 115# hpc and pp
10/21/2011 GWOD 4 - Tabata Burpee to Broad Jump RXed 300 300 feet
10/21/2011 100 sit ups for time PRed RXed 02:16
10/20/2011 Max Push ups PRed RXed 42
10/20/2011 Back Squat 1-10-1-20-1-30 RXed 315 lbs 315-190-315-157-315-135
10/20/2011 L-sit PRed RXed 00:25 2x 25 second L-sit
10/19/2011 Weighted Pull ups 3-3-3-3-3-3-3 RXed 72 lbs 72-53-53-53-35-35-35
10/19/2011 Row 2k RXed 07:10
10/19/2011 2010 northwest regional event RXed 07:32 3 rft: 10 ohs 135# 50 double unders
10/19/2011 thruster 3-3-3-3-3 RXed 02:55 155-175-175-165-155
10/19/2011 GWOD 2 RXed 3 rounds 3 RFQ: 5 skin the cats 10 bridge ups 15 ring dips
10/17/2011 Rope climb push ups RXed 19:37 5 rope climbs 15' 30 push ups 4 rc 30 push ups 3 rc 30 push ups 2 rc 30 push ups 1 rc 30 push ups
10/17/2011 GWOD RXed 491 293 double unders...198 hollow rocks
10/16/2011 Run squat run RXed 16:24 5 rft: Run 400 meters 50 air squats
10/15/2011 Max Deadlift RXed 455 lbs 365-405-455 (fail) - 455 / 1x10 at 315#
10/15/2011 Weighted pull ups 3-3-3 RXed 53 lbs 35-53-53
10/15/2011 Split Jerk 1-1-1-1-1-1-1 reps RXed 340 lbs 155-185-205 (fail) - 185 (fail) - 185 (fail) wasn't feeling it
10/13/2011 R.I.P. Molly's RXed 500 50 power snatches at 155#
10/13/2011 5 rounds for quality RXed 5 rounds 5 RFQ - 5 good mornings (155#) 5 weighted ring dips (53-35#) 20 ghd sit ups
10/12/2011 Mary PRed RXed 8 rounds 8 rounds + 12 pull ups - had the frog style hspu going!
10/11/2011 Front Squat RXed 04:05 5 x 2 - 245# / 5 x 2 - 170#
10/11/2011 Muscle up practice RXed 15 rounds 5 minutes - hip to rings / 5 minutes - muscle up transitions with band / 6 minutes mu work - 8 sets of 2
10/11/2011 Tabata Double unders RXed 14 34-26-21-14-19-21-14-20
10/09/2011 Hspu PRed RXed 39 rounds 20 min of HSPU
10/09/2011 100 V-ups for time RXed 06:42
10/09/2011 Tabata Burpees RXed 6 7-7-7-7-7-6-6-6
10/09/2011 Standing DB Inverted Cross PRed RXed 30 20# DB 3x10
10/08/2011 400M Run PRed RXed 01:04 1:04 - 1:31 - 1:21 - 1:20
10/08/2011 400 m walking lunge for time RXed 12:17
10/08/2011 Max Bench press PRed RXed 245 lbs
10/08/2011 Bodyweight bench RXed 195 lbs 2x5
10/07/2011 Rope climb cj PRed Mod 12:24 5 rope climbs 5 cjs 145# 4 rope climbs 4 cjs 165# 3 rope climbs 3 cjs 165# 2 rope climbs 2 cjs 165# 1 rope climb 1 cj 165#
10/05/2011 5 K Run RXed 21:32
10/05/2011 Hspu RXed 15 rounds 15 hspu
10/05/2011 Weighted Pull ups RXed 35 lbs 5x5 weighted strict pull ups 35# kb
10/05/2011 Weighted Ring Dips RXed 35 lbs 5x5 weighted ring dips 35# kb
10/04/2011 Muscle clean 1-1-1-1-1 RXed 185 lbs 135-155-165-175-185
10/04/2011 Power clean 3-3-3-3-3 RXed 185 lbs 185-185-185-205 (2) - 185
10/04/2011 Squat clean 5-5-5-5-5 RXed 155 lbs
10/04/2011 DL shrugs with clean grip RXed 305 lbs 5 (275) 5 (275) 3 (305) 3 (305) 3 (305)
10/04/2011 Not-So-Chipper RXed 17:08
10/03/2011 500mtr Row PRed RXed 01:24
10/03/2011 Main site Mod 12:05 3rft: 6 hspu, 12 ctbpu, 24 walking lunges with 35# DB...1st round rx'd...one ab mat for hspu after
10/01/2011 Kelly RXed 22:40
09/30/2011 Back squat 2-2-2-2-2-2-2-2-2 RXed 275 lbs BS 10x2 with 60 seconds rest in between sets
09/30/2011 Shoulder Press RXed 115 lbs 3-3-3-2-2-3-2 (115-125)
09/30/2011 100 Push Ups RXed 100 40 in a row first set
09/29/2011 CrossFit Games Triplet Sprint RXed 19:04 4 rounds: 5 muscle ups 10 dead lifts 245# 15 ghd sit ups Run 50 yards ( add 50 yards every round)
09/29/2011 Max Double Unders RXed 111 rounds
09/27/2011 Lift off RXed 22:34 Run 800 meters 21 squat clean thrusters 135# run 800 meters 15 squat clean thrusters Run 800 meters 9 squat clean thrusters
09/26/2011 Max Overhead Squat RXed 225 lbs failed on 245
09/26/2011 Muscle snatch RXed 02:35 115-135-145-150-155
09/26/2011 Max Overhead Squat PRed RXed 225 lbs 185-205-225-245 (fail)
09/26/2011 Snatch balance PRed RXed 185 lbs 115-135-155-185-205 (fail)
09/26/2011 Squat Snatch RXed 155 lbs 115-135-155-185 (fail)
09/26/2011 Good mornings RXed 135 lbs 135x5
09/26/2011 100 sit ups for time RXed 02:37
09/25/2011 400 m repeats RXed 01:09 1:09 - 1:30 - 1:26 - 1:21
09/25/2011 Tabata Squats RXed 00:11 18-17-16-15-12-12-11-12
09/25/2011 Tabata push ups RXed 6 rounds 19-12-10-6-6-6-7-7
09/25/2011 100 hollow rocks RXed 02:47
09/23/2011 Fran RXed 05:15 Did 21 thrusters and pull ups unbroken...just tried to finish after that
09/22/2011 Ryan RXed 24:08 First round got 5 mu in a row...need to work on turning out at the bottom
09/22/2011 100 du for time RXed 01:04 Did 81 unbroken...then got to 95 and tripped up 3 times between 95-100
09/21/2011 Max Deadlift RXed 425 lbs 385-405-425-445 (fail) 3x
09/21/2011 Tire flips RXed 225 lbs 2x20 tire flips; 2x20 glute ham bridge; 2x20 side bends with 72# kb; 2x20 hamstring curls on ball
09/19/2011 Back Squat 2-2-2-2-2-2-2-2-2-2 RXed 185 lbs 10 x2 Back squat box squat 2" above parallel...with 1 green band on each end of barbell
09/19/2011 Pistols RXed 19:14 5 rounds for time: 10 rolling pistols each leg 10 ghd sit ups 10 ghd back extensions
09/18/2011 On the rings RXed 10 10 strict muscle ups - 15 inverted ring hangs - 10 hspu - 30 ring rows - 40 ring push ups
09/17/2011 Fight Gone Bad! RXed 345 1st round - wb 30 - SDHP - 20 - bj - 36 - pp - 25 - row - 20 ---131 total / 2nd rd. Wb - 26 - sdhp - 16 - bj - 33 - pp - 15 - row - 15 ----105 total / 3rd rd. Wb - 25 - SDHP - 15 - bj - 33 - pp - 16 - row - 20 ---total 109
09/17/2011 Clean and Jerk 1-1-1-1-1-1-1 reps RXed 1215 lbs
09/15/2011 1000M Row RXed 03:11
09/15/2011 Roll with the Changes RXed 08:31 did this 30 minutes after 1000m row...225# DL - did 16 unbroken in first set; in the 9s I dropped everytime...
09/15/2011 Max Double Unders in 2 minutes RXed 100
09/14/2011 Handstand holds RXed 20:00 Practiced free standing handstand holds for 20 min...longest held for about 5 sec...played around with skin the cats
09/14/2011 Max Hollow rock in 3 minutes RXed 02:09
09/13/2011 Max Back Squat RXed 355 lbs 1x275, 1x315, 1x335, 1x355
09/13/2011 Max Front Squat RXed 285 lbs 1x215, 1x245, 1x285, 1x285, 305 (fail)
09/13/2011 Max Overhead Squat RXed 205 lbs 1x185, 185 fail, 185 fail, 1x165, 1x165, 1x185, 1x205
09/13/2011 Eye Patches and Ear Plugs Mod 160 3 rounds: 40 seconds on 20 seconds off - WB -20#, AB Mat, Row
09/12/2011 Cindy PRed RXed 19 rounds
09/12/2011 Deadlift 2-2-2-2-2-2-2-2-2-2 RXed 205 lbs 50% of 1 RM - DL - 10x2 with 60 seconds rest in between sets. Added blue band for tension
09/10/2011 31 Heroes RXed 5 Kyle and I completed 5 rounds and 4 rope climbs. Running with 45# sandbag was brutal. Thruster 155# - Rope Climb - Box Jump 30"
09/09/2011 Max Clean RXed 225 lbs Power clean
09/09/2011 A Little Too Strict RXed 1 Worked hard on staying TIGHT!!!
09/09/2011 DL shrugs RXed 265 lbs 4x5 down and up shrugs with 265#
09/09/2011 Squat Clean RXed 165 lbs 5 Squat cleans - working on form
09/08/2011 Max Pull Ups PRed RXed 35
09/08/2011 Tabata push press RXed 65 75#
09/08/2011 Tabata SDHP RXed 50 75#
09/08/2011 150 DUFT RXed 03:47 Following tabata did 150 double unders for time
09/08/2011 10 skin the cats RXed 10 10FQ
09/08/2011 Stiff Morning RXed 95 lbs Stiff legged DL 2x20; good mornings - 1x10, 2x12
09/06/2011 100 sit ups for time RXed 02:55
09/06/2011 1 Mile Run RXed 06:00
09/05/2011 back squat 5-5-5-5-5 RXed 275 lbs
09/05/2011 Gator PRed Mod 21:14 Modified for 6 rounds - 1st two rounds rx'd...next 4 with 135# on the front squat
09/04/2011 Run in Park RXed 14:28 5 rounds for time: Run 400 m 30 Box Jumps
09/02/2011 Going Down Mod 28:14 21-18-15 at 95# 12-9-6-3 at 75#
09/02/2011 3 rounds - Max HSPU in 2 min Rest 2 min RXed 15 rounds 1st round - 4 2nd round - 6 3rd round - 5
09/01/2011 Winded RXed 08:35
09/01/2011 Ring Straight Arm Press Outs RXed 25 needed 5 breaks to get to 25
09/01/2011 Negative Pull Ups RXed 20 10 second descent
08/31/2011 DL 3-3-3-3-3 RXed 335 lbs
08/31/2011 8RFT RXed 16:14 5 x135# HPC / 10 x 70#KB / 15 x Ab Mat Situps
08/29/2011 Shoulder Press 5-3-3-3-2-3 RXed 02:05 115-125
08/29/2011 Strict Ring Dips RXed 00:50 5 sets of 10 for quality
08/29/2011 Blue and Silver RXed 10:02 Power Snatches 95# - Wall ball 20#
08/29/2011 6 RFQ max L-sit RXed 00:20 Work: rest ratio 1:1 20-14-14-14-13-14
08/26/2011 Tabata knees to elbows RXed 6 rounds
08/26/2011 Practice handstands for 10 minutes RXed 00:10
08/25/2011 Bullerps RXed 12:42 21-18-15-12-9 Burpees and Strict Pull ups
08/23/2011 CF Games Beach WOD RXed 48:51 Run 1 mile in soft sand - 50 CTBPU - 100 HRPU - 200 AS - Run 1 mile in soft sand
08/22/2011 Sprints RXed 10 rounds 10 rounds of sprint 100 meters walk 100 meters then 1:30 minutes total in l-sit...then mixture of 50 kte and ttb
08/21/2011 Gymmy RXed 05:18 1 hspu on the minute for 5 minutes...spent total of 5 minutes in handstand...did 21-15-9 of lunges on each leg and pullups
08/20/2011 Soft Sand Run RXed Soft Sand Run - Cover as much distance as possible in 3 minutes. Rest 3 minutes for 3 rounds.
08/20/2011 P Bar Man Test RXed 1 rounds Completed 5 dips walk down 5 dips walk back + 4 dips unbroken. Got down to 1 dip breaking up a couple more times. Cashed out with max dips = 18
08/17/2011 Back squat 3-3-3-3-3 RXed 295 lbs 255-275-295-305 (2x) - 295
08/16/2011 Carry On RXed 11:38 70# kbs in each hand
08/16/2011 Isabel RXed 06:09 135#
08/15/2011 ME upper RXed 205 lbs 1 rm behind the neck jerk - 155 - 165 - 185 - 185 - 205 - 215 fail - 205 fail - 185 x1
08/15/2011 Weighted Pull ups PRed RXed 70 lbs 3 x 35, 2 x 50, 1 x 70, 1 x 70, 1 x 70 fail
08/13/2011 Filthy Fifty PRed RXed 24:52
08/12/2011 Elizabeth RXed 10:42
08/10/2011 OHS 3-3-3-3-3 RXed 175 lbs OHS 135 x 3, 145 x 3, 155 x 3, 165 x 3, 175 x 3, 185 x 2; good mornings 2 x 20 95#; stiff legged dl 95#; back extensions 2x20-25, hamstring curls on ball 2x 20; 5x10 ghd sit ups
08/10/2011 Tabata push ups RXed 6 rounds 12-12-10-7-6-6-6-6
08/09/2011 Nasty Girls RXed 12:56 Strung 6 muscle ups together
08/08/2011 Tabata Sit Ups RXed 11 13-13-12-12-12-12-11-11
08/08/2011 DE Upper PRed RXed 95 lbs 10x2 95# with green bands
08/08/2011 Row 500m x 4 RXed 01:35 1 - 1:35, 2 - 1:40, 3- 1:40, 4 - 1:42
08/06/2011 Snatch on the minute RXed 115 lbs 115# snatch on the minute for 20 minutes. 145# snatch pulls 5x5; Snatch balance 3x5 75#
08/06/2011 Weighted Ring Dips PRed RXed 90 lbs 3-35#, 2-50#, 2-65#, 1-72#, 1-87#, 1-90#, Fail-105#
08/05/2011 CrossFit Games WOD 10 Mod 14:46 20 Cal Row 30 Wall Ball 20# 14 toes to bar in 3 minutes Rest 1 minute 20 Cal Row 30 Wall Ball 20 Toes to Bar 30 Box Jumps 7 SDHP 95# in 6 minutes Rest 1 minute 20 Cal Row 30 Wall Ball 20 Toes to Bar 30 Box Jumps 20 SDHP 30 Burpees 20 Shoulder to OH 95# 14:46
08/04/2011 Jackie RXed 08:46
08/04/2011 Cash Out RXed 02:43
08/02/2011 Max Push Press RXed 165 lbs
08/02/2011 ME Upper - PP RXed 165 lbs 135-155-155-165-175-fail; PP 35# db 2 x10; One arm DB row 45# - 2x20; ring rows 1x12, 1x10
08/01/2011 OHS-RD-TTB RXed 16:23 21-15-9 OHS - 95# Ring Dips Toes to Bar
08/01/2011 DU-Back EXT RXed 09:14 3 RFT: 50 double unders 50 Back extensions
07/30/2011 mad Maxx RXed 01:30 max double under in 2 minutes - 102 first attempt - 119 2nd attempt; Max L-sit 28 sec.; Max chin over bar - 30 sec.; Max cals on air dyn - 42 in 2 min. Max Front squat - 255#; Max box jumps in 1 min. - 39
07/29/2011 The Froning Mod 06:43 5 rounds for time: 5 power cleans (155#) 5 bench press (155#) modified - rx'd = bodyweight
07/27/2011 DL - GHD Sit RXed 09:43 21-15-9 245# DL GHD Sit ups
07/27/2011 Weighted Pull ups RXed 53 lbs 53x3, 53x3, 35x3, 35x3, 45x3
07/27/2011 MU Row RXed 05:48 Row 1000 meters 10 Muscle ups
07/26/2011 C & J Cindy RXed 7 rounds 155# CJs
07/25/2011 Cash Out RXed 01:42 50 WBFT unbroken
07/25/2011 Death by 10 meters RXed 15 rounds
07/23/2011 short metcon RXed 3 rounds: Row 500 m 2 Rope Climbs 20 Hand Release Push Ups
07/22/2011 double back quat RXed 18:22 4 rounds for time: 50 double unders 29 Back squats - 135#
07/22/2011 100 sit ups for time RXed 03:19 cash out after double back squat
07/21/2011 gymnast day RXed 1 1/2 L-sit rope climb, 3/4 L-sit rope climb, 4x3 Assisted Parallette Handstand Push ups, 2x2 Modified front levers (20 degrees), Max set ring push ups - 21, worked 135# clean triple extensions for 10 minutes
07/20/2011 Feeling Chipper? RXed 23:19 70# kbs - 135# thrusters - 45# plate OH
07/19/2011 Clean 1-1-1-1-1 RXed 185 lbs Clean 1rm 155-165-175-185-195 (fail) - 195 (fail) - 195 (fail) ---bent the arms too soon
07/19/2011 On the Minute Clean and MU RXed 12:00 On the minute do 3 cleans 1at 15# and 2 muscle ups. Rest remainder of minute. Made it to minute 7 and switched to 1 MU. Losing false grip.
07/17/2011 Active Rest - Paddle Board RXed 01:00:00
07/16/2011 Captain America RXed Air Dyn cycle 1.5 miles 30 - 95# thruster 30 pull ups then Row 500 m 20 thrusters 20 Pull ups
07/15/2011 Yosemite Sam RXed 5 rounds 15 min AMRAP: 5 ttb 10 SDHP 75# 15 HPS 75# 5 rounds + 5 toes to bar
07/14/2011 DL 5-5-5-5-5 RXed 365 lbs DL 255-285-315-345-365
07/14/2011 10 RFT: RXed 12:26 5 HSPU - 1st round 1 abmat - 2 abmats after 10 Ab Mat Sit ups 15 Double Unders
07/12/2011 Tabata This! RXed 45 18 on every round of squats, 6 on row - highest 7, 4 pull ups every round - should have went for more, 11 situps - 13 highest, 6 push ups
07/11/2011 Push Press 5-5-5-5-5 RXed 155 lbs only got 4 reps on last set of 5 at 155#. 10 strict pull ups, barbell rows 2x20, 20# db shoulder press 1x20, 1x15. Tabata situps - 10
07/10/2011 metcon PRed RXed 11:32 100 SDHP with bar, 50 Thruster w/ bar, 30 parallette push ups
07/07/2011 DE lower PRed RXed 225 lbs DL 225# + blue band 10x2
07/07/2011 Annie RXed 07:23
07/06/2011 Cindy RXed 16 20 min AMRAP: 5 Pull ups 10 Push ups 15 AS =16 rounds + 13 AS
07/05/2011 ME OLY RXed 135 lbs Snatch 1RM 135# - OHS 5x5 105# - Hang Snatch Pulls 3x3 135#
07/03/2011 DE Upper Metcon 10 RXed 10:14 50-40-30-20-10 Double Unders 10-8-6-4-2 L-sit pull ups
07/02/2011 5x5 BP RXed 175 lbs 1x5x155, 1x5x165, 3x5x175# BP, Bent over row 75# 2x20, upright row - bar 2x15
06/29/2011 The Humpty Dance Mod 22:16 4 rft: 12 burpee pullups 12 95# thrusters 12 Ring Dips
06/28/2011 ME Lower - Back Squat RXed 315 lbs 315 - 1RM Back squat - 135x8, 225x5, 255x3, 275x1, 285x1, 295x1, 305x1, 315x1, 325 - fail 2x20 stiff legged DL - 95#, Hamstring curls on swiss ball 2x20, glute ham bridge 2x20
06/27/2011 Michael RXed 21:25 3 rounds: run 800 m 50 back ext. 50 situps
06/25/2011 ME Upper - SP RXed 140 lbs SP 115x5, 125x3, 130x1, 135x 1, 140x 1 failed 145# 3 times. Parallette HSPU Negatives 1x5, 1x4, 1x3,1x2, 1x2. DB Bench Press 45# - 1x18, 1x16. DB Row - 45# - 1x16, 1x15. 50 ab mat sit ups
06/24/2011 Amanda Mod 10:41 9-7-5 Muscle ups and 95# snatch - linked 2 mU
06/22/2011 DE Upper RXed 75 lbs 10 x 2 75# + 15# kbs SP, 3 RFT: 50 double unders, 25 wall balls 2 fer 1s 10:03
06/21/2011 ME OLY PRed RXed 195 lbs 195 clean 1 RM 2x5 215 shrug 3x3 225 shrug 7x3 35# W Pull up 2x20 hamstring curls on ball 2x20 glute ham raises 5x20 ab mat sit ups
06/20/2011 That's Re-Dirk-u-lous RXed 19:41
06/18/2011 DE lower RXed 195 lbs 195# BS w/ 2-20# kbs 10x2 10 min AMRAP: 30 DU 10 Pull Ups
06/17/2011 ME Upper - SP RXed 140 lbs SP Bar - 1x12, 30# DB 1x8, 95# - 1x6, 115# 1x3, 135# 1x2, 140 # 1 rm then DB SP - 2x15 25#, WRD - 20# kb 2x8, Ring Rows on 24" box 2x10, DB row 45# 2x12, GHD Situps 2x20
06/15/2011 20 min AMRAP RXed 6 rounds Run 400 m 21 KBs 35# 12 Pull ups
06/14/2011 Back Squat 5x5 RXed 255 lbs 1-185 2-215 3-225 4-245 5-255 Stiff Legged DL 1x15, 2x20 95# Hamstring Curls on Ball 2x20 GHD back ext. 2x20 L-sits on bar 1x15, 3x10
06/13/2011 Day 1 RXed 15:41 1000 meter Run 30 HSPU 1000 Meter Row - HSPU were done with head touching top of 3 ab mats and hands on 45# plates
06/13/2011 DE Upper RXed 100 lbs 10 x 2 Shoulder Press 100#
06/10/2011 AMRAP RXed 5 rounds
06/09/2011 How about that? RXed 14:38
03/18/2011 500 meter row RXed 01:27
03/18/2011 500mtr Row RXed 01:27
03/08/2011 Bring It Mod 15:37 did low ring rows instead of pull ups for 2 rounds
03/04/2011 1 Mile Run PRed RXed 05:43
03/04/2011 Tabata Sit Ups PRed RXed 12
02/15/2011 Elizabeth RXed 10:31
02/05/2011 Fight Gone Bad! RXed 267
01/26/2011 500mtr Row RXed 01:28
01/26/2011 100 sit ups for time RXed 03:52
01/21/2011 Cindy RXed 18 rounds
01/15/2011 Jump much? RXed 13:25
01/14/2011 Fran RXed 07:35 Rx'd felt heavy today
01/13/2011 Max Deadlift Mod 418 lbs
01/06/2011 Max Shoulder Press RXed 150 lbs
12/11/2010 Max Back Squat Mod 345 lbs
12/06/2010 Max Deadlift Mod 409 lbs
10/30/2010 Grace RXed 05:01
10/16/2010 Max Push ups RXed 40
10/16/2010 5 K Run PRed RXed 21:23
10/14/2010 Max Clean & Jerk Mod 185 lbs
10/13/2010 Max Front Squat Mod 265 lbs
09/18/2010 Max Clean Mod 205 lbs
09/09/2010 Fight Gone Bad! RXed 289
08/13/2010 Annie RXed 10:00
12/12/2009 CrossFit Total RXed 798 lbs
11/28/2009 Linda Mod 30:00 used the rx'd weight...had 243# on the DL, 155# BP, and 111# Clean...stopped on the 5th set at 30:00 min.
11/16/2009 Angie RXed 36:00
11/02/2009 Mary RXed 4 rounds 4 rounds + 5 HSPU and 10 Pistols
11/01/2009 400M Run RXed 01:09
10/27/2009 Nate Mod
10/22/2009 Tabata Something Else RXed 333
09/27/2009 Nate Mod 6 Subbed 8 pullups and 8 dips for 2 muscle ups (didn't have rings at the time) and used 50# dumbell b/c I didn't have any kettlebells
09/23/2009 Max Pull Ups RXed 32 kipping
03/31/0012 Row course RXed 20000 20,000 meters rowed

Photos

Benchmarks:

Girls Show All Girls
Amanda
15:04
Angie
36:00
Annie
06:48
Cindy
19 rounds
Diane
16:09
Elizabeth
06:58
Fran
04:35
Grace
02:57
Helen
10:15
Isabel
03:01
Jackie
07:19
Karen
07:26
Kelly
22:40
Linda
30:00
Lynne
117
Mary
8 rounds
Nancy
13:06
Heroes Show All Heroes
DT
10:25
Griff
11:20
J.T.
18:31
Murph
48:10
Nate
6
Randy
05:53
Ryan
24:08
Body Weight Show All Body Weight
1 Mile Run
05:43
100 sit ups for time
02:16
1000M Row
03:11
400M Run
01:04
5 K Run
21:23
500mtr Row
01:24
Max Pull Ups
35
Max Push ups
42
Max Load Show All Max Load
Max Back Squat
425 lbs
Max Clean
265 lbs
Max Clean & Jerk
255 lbs
Max Deadlift
460 lbs
Max Front Squat
315 lbs
Max Overhead Squat
255 lbs
Max Push Jerk
245 lbs
Max Push Press
225 lbs
Max Shoulder Press
150 lbs
Max Snatch
235 lbs
Other Show Other
CrossFit Total
990 lbs
Fight Gone Bad!
362
Filthy Fifty
24:52
Nasty Girls
12:56
Tabata Fight Gone Bad
43
Tabata Something Else
349