WOD - Good Shoulder and Core work

3RFT
20 Wall Ball 20/14
20 Push Press 95/65
20 Pull Up
400 m run
18:54

400m run

WOD - 'DT'

Open Gym...

'DT'
12 Deadlift (135lbs)
9 Hang Power Clean (135lbs)
6 Push Press (135lbs)

16:43

WOD - Ride / SPIN

Tested the new trainer.... Rode for 30 minutes, almost 8 miles.

WOD - CF OC - Back and Shoulder work

Back Squat

5×3
4RFT
20 Wall ball
10 Ab Mat Sit ups
5 Snatch (135/95)

WOD

WIOD - Victoria (Memorial WOD)

Skill
Push Jerk
3×3 (perform 3 warm-up sets)

WOD
“Victoria”
5 RFT
10 Thrusters (95/65)Rx
14 Box Jumps 24/20
12 SDHP (95/65)
12 Burpees
27 Kb Swings

Rx - 32:44

WOD - Jamie B-Day

7 Rounds for Time

1 Power Clean (135lbs)
2 Deadlift (135lbs)
9 Pull Ups
19 V-Ups
7 Ring Dips
4 Turkish Gettup (2 each arm - 40lbs)
38 Double Under ( or 2x singles)

39:22

WOD - 12 Days of Christmas

1 Burpee
2 KB Sumo Deadlift High Pull (53lbs)
3 Push Ups
4 Thrusters (95lbs)
5 KB Swings (53lbs)
6 Pull Ups
7 Split Jumps (14 total)
8 Push Press (95lbs)
9 Wall Ball (20lbs)
10 V-Ups
11 Double Unders
12 Hand Stand Push Ups

John 26:44

Taylor - 25:55

WOD - Partner Workout

AMRAP in 4 minutes (each)

Hang Power Clean (95/65)
Box Jumps (24" / 20")
Burpees
Wall Ball (20/10)
Kettlebell Swings (53/35)

One partner hangs from a bar, while the other works... when partner on bar drops, partners switch.  Work cannot begin until partner is fully hanging from bar.  Each exercise goes for 4 minutes.

Count total rep's

362 w/ Taylor

WOD - Angie

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Broke into 10 x 10 (used 1" band for most pull ups)

22:48

WOD - Birthday Workout (27)

9 Rounds for time:

10 Hand Stand Push Ups (used high tires for incline)
9 Toes to Bar (knees to elbow)
8 Snatch (95lbs)

25:50

WOD - Power Clean and Ladders

Skill:

Power Cleans
5, 4, 3, 2, 2, 1 (worked up to 175lbs)

10-9-8-7....2-1
Sumo Deadlift High Pulls (135lbs)
Kettlebell Swings (70lbs)
Double Unders (Do Not Count Singles)

14:51 Rx

WOD - FRIDAY NIGHT FIGHTS

Fight Gone Bad... Rx

Row for calories
Wall Ball 20lbs
Push Press - 75lbs
Box Jump - 20"
Sumo Deadlift High Pull - 75lbs

236

WOD - Deadlift and 7th Heaven

SKILL
Dead Lift
3,3,3,3,3
135, 185, 235, 285, 285

WOD

7 RFT
7-Cleans 155/105 (135)
7-Burpees
7-Broad Jumps
7-T2B

Time????

WOD - Push Press and Shoulders

Skill Push Jerk
3,3,3,3,3
95, 105, 125, 135, 145

WOD

15 MIN AMRAP
400M RUN
10 PULL-UP (strict) - Used 1" band
10 HSPU - 1st round on wall, 2nd round ring assisted, 3rd round box assisted

3 Rounds + Run

WOD - Snatch and Power Cleans

Snatch
3,3,3,3,3

75, 95, 115, 135, 145 (x1)

WOD

12 min EMOTM (every 30 seconds)
DL
Shrug Pull
Power Clean
Front Squat
Push Press
(load the bar with 45% of your body weight) - (95lbs)

then....

6 min EMOTM (every 30 seconds)
DL
Shrug Pull
Power Clean
Front Squat
Push Press
(load the bar with 45% of your body weight) - (135lbs)

Partner
Med Ball Pass

We are back online and working hard

Joined the OC Crossfit this weekend... will begin working with the team there at least 3x weekly.

Todays WOD

Warmup:
2 Rounds of:
20 Seal Jacks
15 Air Squat
10 Push Ups
Lung Walk

Skill:
Overhead Squat (3,3,3,3,3)
65, 75, 85, 95, 105

WOD: 21-15-9

Front Squats (115lbs)
Box Jumps (24")

8:34

WOD - 21's

Row 21 Calories

3 Rounds of 7 each

Pull Ups
Hang Power Clean - 95lbs
Kettlebell Swings - 40 lbs

Row 21 Calories

3 Rounds of 7 each

Pull Ups

Hang Power Clean - 95lbs

Kettlebell Swings - 40 lbs

Row 21 Calories

WOD - CIndy and Grin

6 Rounds of Cindy - 8:35

5 Pull Ups
10 Push Ups
15 Air Squats

2 Rounds of:

5 Power Clean and Jerk
10 GHD Sit Ups
15 Kettlebell Swings

WOD - Single Bar of Death

3 Rounds of:

15 Deadlift (95lbs)
12 Hang Power Clean (95lbs)
9 Hang Power Clean (95lbs)
6 Push Press (95lbs)

14:48

WOD - Upper Body

1st day back since the Tough Mudder.  It has been almost  fours weeks since I broke my rib.  Fortunately I have been able to run and cycle.

21-15-9

Sumo DeadLift High Pull - 75lbs
Pull Ups - Green Band
Push Press - 75lbs

13:59

WOD - Bike Ride

Took the new bike out today... AWESOME on the paved trail

43 minutes - 10.12 miles

Was a bit harder than I thought it would be - but a nice ride

WOD - Run w/ Kim

Ran 3 miles at home... nice and cool out.  Hip hurt a bit, but otherwise a god run

WOD - Run at Lake Geneva

Run early morning... Approximately 3 miles...

Beautiful - saw some wild turkeys this morning... golfed 18 later

WOD - Run.... w/ Kim

Run Monday morning... Grandpa's funeral today.  Gonna be a sad but happy day.

3 Miles w/ Kim - she smoked me.

WOD - Tri Training Continues

Cycle - 30 minutes

Walk w/ Kim - 57 minutes / 3 miles

WOD - Today starts Tri-Training...

Run 2 miles

Swim 500M

WOD - RUN W/ KIM

Ran at home... 3 miles.

WOD - Run

Ran 3 miles at work....w/ a cracked rib

WOD - TOUGH MUDDER

AWESOME !!!!

WOD - Staying Limber...TM in a week

Walk / Run 5 miles...

3 Rounds of 10 reps

Pull Ups
Sumo Deadlift High Pull
Kettlebell Swings

Walk 2 miles...

WOD - Quick run in Switzerland

30 minutes of running... beautiful !!!

WOD - Sunday Run

Run 4.7 miles....

WOD - Single Bar of Death w/ a Pull Up

5 Rounds...

15 Dead-Lift
12 Hang Power Clean
9 Front Squat
6 Push Press
5 Pull Ups

27:40

WOD - Walk and Run

1 Mile Walk

3 Mile Run

WOD - Cindy

Cindy - AMRAP 20 minutes

5 Pull Ups
10 Push Ups
15 Air Squats

13 Rounds....

WOD - NYC Style

Run 2 miles....

bunch of push ups an squats....

WOD - Box and Lift

4 Rounds of Heavy Bag... 3 minutes each round w/ 45 seconds rest

4 Rounds of:

10 Pull Ups
10 Hang Power Clean
10 Kettlebell Swings

WOD - Run outside....

25 minute run in the woods at Parkside University

2.5 miles run afterwards...

WOD - Evening Run

Run 3.24 miles...

in the evening...

WOD - Long Run

Run around the city....

6.71 miles...

Home to Howell... Howell to Forest Hill... Forest Hill to Shepard Ave... Shepard Ave to Puetz... Puetz to Nicholson... Nicholson to Fitzsimmons... Fitzsimmons to Howell...  Howell to Home

1:08:00

WOD - Good arm lift

3 Mile Walk...

then...

5 Rounds of...

10 Pul Ups
10 Sumo Deadlift High Pull
10 Kettlebell Swing

WOD - Single Bar of Death

5 Rounds of:

15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push PRess


then...

Run 1 mile

WOD - Trail Running

40 minutes of off road - true trail running at UW Parkside...

AWESOME !!!!

WOD - Getting' Tuff for the Mudder

Run 3 miles

5 Rounds of 7 Reps

Back Squats
Pull Ups
Push Press
Sumo Deadlift High Pul

WOD - Full Moon 4 Miler

Ran the Waterford 4 Mile...at night - 39:10

WOD - Modified Cindy ++++

5 Rounds for time:

5 Sumo Deadlift High Pulls - 95lbs
10 Pull Ups
15 Kettlebell Swings - 55lbs

14:52

3 Rounds of Heavy Bag boxing...

WOD - 7th not so Heaven

5 Rounds...

7 Hang Power Squat Clean
7 Pull Ups
7 Burpees

10 Minutes - SPIN CYCLE

250 meters - 100lb heavy bag carry

WOD - Run

Run 3.52 miles...

33:43

WOD - Lots of Stuff

2 x 3 mile walk...

1 in the morning ( 3 miles)
1 in the afternoon (3 miles)

WOD - Cindy - kinda w/ bike

3 Rounds (3 minutes each round)

5 Pull Ups
10 Push Ups

3 Min Cycle

WOD - Long Run

Run w/ Kim....

5.3 miles - - 52:52

Golfed 9 Holes with Luke

WOD - Upper Body WOD

5 Rounds...

5 Sumo Deadlift High Pull - 95lbs
10 Pull Ups
15 Push Ups
20 Kettlebell Swings - 40lbs

19:42

WOD - Single Bar of Death

5 Rounds of:

15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Press

27:37

WOD - Run

Run 2.8 miles.... < 24 minutes

WOD - Tabata and Cindy (GR)

Tabata First...

Rope Swings (8 rounds)
Jump Rope (8 rounds)

3 Rounds of GRINDY

5 Power Clean
5 Pull Ups
10 Push Ups
15 Air Squats

Tabata Last...

Box Jump (Box +  45lb plate + 35lbs plate)

2 Laps around cul de sac - carry heavy bag (100lbs)

WOD - Run Run Run in the Dells

Ran 3 miles + with Kim ....

WOD - Run with a modified Cindy

Run 3 miles

5 Rounds:

5 Push Press - 115lbs
5 Pull Ups
10 Push Ups

WOD - Ladder

10-9-8-7-6...3-2-1

Pull Ups
Back Squats (115lbs)

13:29

WOD - Run

Run 4.25 miles... w/ Kim

WOD - Box and push it

4 rounds of heavy bag (3minutes) 3 rounds of: 12 pull ups 12 push press 115lbs 12 kettle bell swings 50lbs

WOD - Grindy

Grindy for Time...

3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

10 Clean and Jerk

3 Rounds of Cindy 

5 Pull Ups

10 Push Ups

15 Air Squats

10 Clean and Jerk

3 Rounds of Cindy 

5 Pull Ups

10 Push Ups

15 Air Squats

10 Clean and Jerk

20:32

WOD - Arms and Back

5 Rounds for time:

10 Pull Ups
10 Hang Power Clean - 115lbs
10 Kettlebell Swing - 40lbs
10 Push Ups

18:23

WOD - Run

Run 3.67 miles... Hot Hot Hot

WOD - Fran goes to heaven

7 Rounds of 7... 7th Heaven

7 Pull Ups
7 Dumb Bell Thrusters
7 Push Ups

10 Sprints... x 75meters

WOD - Queen City Fitness

Ran 5 miles today.... Felt really good!

WOD - in Cincy

1 mile run 21-15-9

 Sumo dead lift high pull
Kettlebell swings
 4x Farmers walk
 40 push ups

1 mile run

WOD - run run run

3 mile run Happy 4th of July

WOD - YMCA

4 mile run...treadmill 40 Kettlebell Swings Farmers walk

WOD - Bike w/ Cindy

4 Rounds...

3 minutes CINDY
3 minutes SPIN...

Completed 11 rounds of CINDY

WOD - Extreme Run

Run total 4.25 miles...

3:25.. normal run

last 1 mile along Howell Avenue - - ~100 push ups, 50 box jumps, 100 lunges, etc...

WOD - Run, a bit further

Run 3.8 miles...

Vey Hot and Humid....

WOD - SPIN - 1st time in a long time

Moved the cycle outside to the patio....

30 minute SPIN - self led (:))

WOD - Run + 7th Heaven

Run 3.3 miles... w/ Kim

7th Heaven - -

7 Rounds of:

7 Push Press - 115lbs
7 Pull Ups
7 Kettlebell Swings - 50lbs

18:13

WOD - Run and Lift

Long Run today !!!

4.3 miles - felt really good.

then WOD:

10 Ground to Overhead (115lbs)
5 Cindy

10 Ground to Overhead (115lbs)

5 Cindy

10 Ground to Overhead (115lbs)

23:13

WOD - Run w/ Kim

Run 2.8 miles - through the neighborhood

WOD - Lunch Run

Run 3 Miles...

Down to Summerfest grounds and back.  Very Hot !!! Very Slow

WOD - Walk and Run !!

3 Mile Walk... in the morning with Kim


2.5 Mile Run - evening... 23:12

WOD - Lift - Run - Lift

3 Rounds of:

5 Pull Ups
10 Push Press
15 Kettlebell Swings

Run 1.6 miles

3 Rounds of:

5 Pull Ups

10 Push Press

15 Kettlebell Swings

WOD - Run in GB

Run in Green Bay with Kim... hot and humid !!!

3.2 miles

WOD - Run + Lift

Run 3 miles in the morning... 21-15-9 for time - Front Squats Pull Ups burpees

WOD - Run

3 Miles - nothing much more than that !!!

WOD - Run and Lift - sorta

Run 3 miles...

3 Rounds of:

5 Pull Ups
10 Push Press
10 Push Ups

WOD - Run - A bit further...

4 Mile Run...

it was hot and dry... very difficult

WOD - Mix n Mash

Box 3 minutes

Cindy 3 Minutes

Box 3 minutes

Cindy 3 Minutes

WOD - Run again

Run 3 miles - ish....

Tried a new path again.... sorta like running later in the evening

WOD - Run Forest Run !!

3 mile run...

Took a new route - Howell to Shepard - Shepard to Fitzsimmons - Fitzsimmons to Howell - Home

WOD - Mini - Murph

2 Mile Run

10 Rounds of

5 Pull Ups
10 Push Ups

WOD - Memorial Day Murph

Murph

1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

1:05:20

WOD - Run in the am... Lift in the pm...

3 mile run with Kim...


4 Rounds for time:

10 Thrusters - 75lbs
10 Sumo Deadlift High Pull - 75 lbs
10 Pull Ups
10 Kettlebell Swings - 35lbs

9:02

WOD - Run Run Run

3 Miles...

Very tough... ran backwards down Rrillium Terrrace

WOD - Brew City CF

3 Rounds for time:

18 Push Ups
15 Box Jumps
12 Pull Ups
9 Thrusters - 95lbs

13:04

WOD - Taken from Brewcity CF

1000M Row - 4:22

 EMOTM - 7 minutes

5 Front Squats- 95lbs
5 Pullups

 1000M Row - 4:16

3 rounds for time

15 pushups
15 Kettlebell swings 50lbs

WOD - On the road

Run the hill - was a bitch

 4 rounds:

10 Kettlebell Swings - 50lbs
10 Pullups
10 Goblet Squat - 50lbs

WOD - My own little nightmare

4 Rounds for time:

250M Row
10 Thrusters - 95lbs
10 Sumo-Deadlift High-Pull - 95lbs
10 Pull Ups
10 Kettlebell Swings - 50lbs

23:32

WOD - A little basics

Walk 1 mile...

2 Rounds of:

300M Row
10 Pull Ups
10 Back Squats
10 KB Swings

WOD - Bar of DEATH !!

5 Rounds for time:

250M Row
12 Deadlift - 115lbs
9 Hang Power Clean - 115lbs
6 Push Press - 15lbs
3 Back Squat - 115lbs

25:18

WOD -Mothers Day Mangler - 305 CF

21-15-9

Row for Calories
Thrusters - 75lbs
Burpees

17:00

WOD - Run and CF Milwaukee

3 Mile Run - - AM

3 Rounds for time:

500M Row
10 Hang Power Clean - 135lbs
15 Pull Ups

14:14

WOD - Lumberjack 21

250m Row
21 SDHP
250m Row
21 PP
250m Row
21 Pullups
250m Row
21 Pushups
250m Row
21 KB Swings
250m Row
21 Box Jumps
250m Row
21 Goblet Squat
250m Row
21 Deadlift
250m Row

26:44

Run and 7th Heaven

Run 2 miles... w. Cooper

7 Round of 7 Reps

Snatch - 95lbs
Pull Ups
Goblet Squat - 50lbs

19:22

WOD - Run and Grindy

3 Mile Run w/ Kim... 32:32

5 Rounds of GRINDY

3 Hang Power Squat Clean
5 Pull Ups
10 Push Ups
15 Air Squats

WOD - Single Bar of Death !!

5 Rounds for time:

12 Deadlift
9 Hang Power Clean
6 Push Press
3 Push Press

WOD - Fight Gone Bad

Fight Gone Bad

1 minute of:
Sumo Dead Lift High Pull
Box Jumps
Row
Wall ball
Pushpress

3 rounds -  215

Run + Tabata

Run 3 miles Tabata. Ropes and kettlebell

WOD - Run + Lift

2 mile run with Kim Then 3 rounds of 7 hang power squat clean - 115lbs Kettle bell swings - 50lbs Pull ups

WOD - Single Bar of Death

5 rounds for time: 15 dead lift - 115lbs 12 hang Power Clean - 115lbs 9 Pushpress - 115lbs 6 back squats - 115lbs 3 pull ups 23:06

WOD - Box and Lift

3 Rounds of Heavy Bag...

3 Rounds of:

7 Sumo Deadlift Highpull - 115lbs
7 Kettlebell Swings - 55lbs
7 Box Jumps

WOD - Cindy

Cindy AMRAP in 20 minutes of: 5 pull ups 10 pushups 15 air squats 12 rounds....took about 10 seconds more than 20 minutes

WOD - Grindy... sorta

AMRAP in 20 minutes or... 3 Full Rounds

3 Cindy Rounds
  5 Pull Ups
  10 Push Ups
  15 Air Squat
5 Squat Clean - 115lbs

3 Full Rounds - 18:48

WOD - Box and Lift

4 Rounds of Heavy Bag - 3 minutes each round w/ 45 sec. rest

2 Rounds of:

7 Hang Power Clean and Jerk
7 Push Ups
7 Box Jumps

WOD - Single Bar of Death + Pullups

5 Rounds for time...

12 Deadlift - 115lbs
9 Hang Power Clean - 115lbs
6 Pull Ups
3 Push Press - 115lbs

15:45

WOD - 7th heaven of Legs

Strength first...

10 rounds of 5 reps... Push Press - 135lbs (1 minute rest between each round)

7 rounds of:

7 Back squats - 115lbs
7 Goblet Squats - 50lb KB
7 Box Jumps

WOD - Four by....arghh

4 Rounds TABATA Ropes...

4 Rounds of 10 for time:

Squat Power Clean and Jerk - 95lbs
Pull Ups
Sumo Deadlift Highpull

19:07

WOD - RUN and Lift

Run 3 Miles.... w/ Kim

5 Rounds of

7 Snatch - 65lbs
7 KB Swings - 55lbs
7 Pull Ups

13:04

WOD - Tabata Ropes and Heavy Bag

Row 500M

Tabata (8 rounds) of ROPE SWINGS

3 Rounds of Heavy Bag

Tabata (8 Rounds) of ROPE SWINGS

WOD - 7th Heaven... Kinda

5 Rounds of:

7 Thrusters - 95lbs
7 KB Swings - 55lbs
7 Pull Ups

WOD - Heavy Bag and Hard Hits !!!!

6 Rounds of Heavy Bag - 3 minute rounds

WOD - Rowing Helen (sorta)

3 Rounds for time:

500M Row
21 Box Jumps
12 Pull Ups
6 Thrusters (95lbs)

17:07

WOD - Lift Lift Lift

6 Rounds for time:

3 Power Clean and Jerk - 135lbs
6 Pull Ups
9 Kettlebell Swings - 50lbs
12 Deadlift - 135lbs

21:02

2 Rounds of Heavy Bag

WOD - Run Run Run !!!

Run 3 miles w/ Cooper...

WOD - Grindy + Run

Grindy:

AMRAP 20 minutes of...

3 Power Clean - 115lbs
5 Pull Ups
10 Push Ups
15 Air Squats

8 Rounds + 3 PC + 5 PU

Run 3 Miles

WOD - Technical Lift

Box - 2 Rounds

Tabata - 10 Rounds of Rope Swing

5 Rounds of:

7 Power Clean - 115lbs
7 Push Press - 115lbs
7 Push Ups

22:something...heavy but took my time to ensure proper technique !!

WOD - Tabata + Run

Tabata - 8 Rounds of:

Rope Swing
Kettlebell Swings

Run 3 Miles -- No pain !!!

WOD - Good Total BODY WOD

4 Rounds for time:

15 Hang Power Squat Clean - 95lbs
15 Pull Ups
15 Kettlebell Swings - 50lbs
15 Calories - Row

WOD - Birthday WOD (41)

6 Rounds of Heavy Bag - 3 minutes each w/ 45 seconds rest

41's

41 Deadlift - 75lbs
41 Jump Rope
41 Push Press - 75lbs
41 Jump Rope
41 Sumo Deadlift High Pull - 75lbs
41 Jump Rope
41 Kettle Bell - 40lbs
41 Jump Rope

11:26

WOD - Run

Run 5K - no Pain in calf !!!

WOD - Lumberjack 20

20 Deadlifts (185lbs)
Row 400m
20 KB swings (55lbs)
Row 400m
20 Overhead Squats (65lbs)
Row 400m
20 Burpees
Row 400m
20 Pullups (Chest to Bar)
Row 400m
20 Box jumps (24")
Row 400m
20 DB Squat Cleans (25lbs each)



27:35

WOD - Box + Single Bar of Death

Box 5 rounds... 3 minutes each.. then

3 Rounds of

12 Deadlift
9 Hang Power Clean
6 Back Squat
3 Push Press

WOD - Taken from CF Brew City

AMRAP in 18 minutes of...

15 Box Jumps
12 Push Press - 95lbs
6 Pull Ups

6 Rounds + 15 Box Jumps + 2 Push Press

WOD - Another CF Affiliate

AMRAP in 12 minutes of...

3 Clean and Jerk - 95lbs
6 Sumo Deadlift High Pull - 50lb KB
3 Goblet Squat - 50lb KB

12 Rounds + 2 C&J

Finisher - 11 Pull Ups no band + 100 yard Heavy bag carry - 100lbs

After Dinner w/ Kim
2 Mile Walk...

WOD - Taken from CF Brew City

5 Rounds of Heavy Bag - 3 minutes each round

then...

3 Rounds of:

15 Thrusters - 75lbs
15 Push Ups
15 Deadlift - 185lbs
15 Pull Ups

20:20

WOD - Legs and Arms

Spin Class at the Y - 45 minutes

21-15-9

Kettlebell Swings - 55lbs
Push Ups
Dips

WOD - Mini DT + Uneven Grace

Min DT:

3 Rounds of...

12 Deadlift (115lbs)
9 Hang Power Clean (115lbs)
6 Push Press (115lbs)

8:34

Uneven Grace:

30 Rounds of 100lbs - 25 / 30 (w/ 45lbs bar)

4:51

WOD - Box + Ladder

4 Rounds of Heavy Bag Boxing .... 3 minutes each

Ladder:

10-9-8....3-2-1 
1-2-3.....8-9-10

Power Squat Clean
Pull Ups

5 Kettlebell Swings between each round (50 total)

20:24

WOD - Cycle + Stuff

SPIN Class today.... 35 minutes / 10 miles

3 Rounds for time of:

10 Ring Row
10 Sumo Deadlift High Pull - 95lbs
10 Push Ups
10 Goblet Squat - 50lb

9:55

250M Heavy Bag carry - 100lbs

WOD - Taken from CF Inferno

21-15-9

Thrusters - 95lbs
KB Swings - 50lbs

8:44

then...

5 Rounds of:

5 Deadlift - 165lbs
10 Pull Ups

8:10

WOD - Truly F'ed UP !!!

1/2 Grindy for time:

5 Rounds of:

3 Power Clean and Jerk - 115lbs
5 Pull Ups
10 Push Ups
15 Airsquats

11:10

21-15-9 for time of:
Sumo Dead-lift High Pull - 75lbs
Box Jumps
Kettlebell Swings - 50lbs

11:35

WOD - Box + DT sorta

5 Rounds of Heavy Bag - 3 min each w/ 45 seconds rest

3 Rounds w/ 115lbs of:

12 Back Squat
9 Deadlift
6 Hang Power Clena
3 Push Press

9:10

WOD - Crossfit Hollow (see 11/21)

For Time:

400M Row
40 Push Ups
30 Pull Ups
20 Knees to Elbows (sub 40 ABMATS)
10 Lateral Burpees (over ABMAT)
20 Push Press - 95lbs
30 Power Clean - 95lbs
40 Deadlift - 95lbs
400M Row


21:59

Box + 7th Heaven - sorta...

3 Rounds of Heavy Bag - 3 minutes each

5 Rounds for time:

150M Row
7 Pull Ups
7 Thrusters - 75lbs
7 Kettlebell Swing - 55lbs
7 Box Jump

15:52

WOD - Run and some weight

Run 1 mile

3 Rounds of:

6 Deadlift - 185lbs
8 Pull Ups
10 Box Jumps

WOD - Cindy

Cindy

AMRAP in 20 minutes:

5 Pull Ups
10 Push Ups
15 Air Squats

11 rounds + 5 pull ups + 4 pushups

WOD - Box and Strength

6 Rounds of Heavy Bag:

3 minutes each round w/ 45 seconds rest

AMRAP in 15 minutes or 5 rounds:

5 Back Squat - 115lbs
10 Pull Ups
15 Kettlebell Swings - 55lbs

Got to 5 rounds in 14:50

WOD - SPIN Class at RA #xx?

Spin with Steve..

Focused on Negative Splits.... very difficult ride - and very sore afterwards.

1:05 - 16miles

WOD - The Bear Complex - Conviction

AMRAP in 15 minutes of:

5 Deadlift
5 Hangpower Clean
5 Front Squat
5 Push Press
5 Back Squat

4 Rounds + 5 Deadlift / 5 HPC / 5 Front Squat

Finished the Push Press and BAck Squat in 31 seconds extra

WOD - SPIN at RA + Mini Cindy

45 minutes of SPIN class.... 15 miles or so..

AMRAP 12 Minutes Cindy - sorta

3 Push Press
5 Pull Ups
10 Push Ups
15 Air Squats

6 Rounds

WOD - Run and Grace

Run 3 miles....

Walk 1 mile w/ Kim and dogs...

Grace:

30 Clean and Jerks - 115lbs

4:50

WOD - Rahoi from CF Main Site

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
75 pound Thruster, 6 reeps

6 burpees

6 Rounds + 12 jumps / 2 Thrusters

4 Rounds of Heavy Bag...

1 Mile walk with 20lb weighted vest

WOD - Run / Lift at the Y

2 Rounds:

1 Mile Run

15 Kettlebell Swiings - 65lbs
15 Push Ups
10 Kettlebell Swings - 65lbs
10 Push Ups
5 Kettlebell Swings - 65lbs
5 Push Ups

WOD - Mini DT

5 Rounds for time:

9 Deadlift - 135lbs
6 Hang Power Clean - 135lbs
3 Push Press - 135lbs

13:06 -- took my time and focused on form

Finisher:
200M walk with 45lb barbell over head

WOD - SPIN at RA #6

Spin class today... Steve B. was instructor.

Great sprint class today - tested the endurance of our speed v. strenght.

Rode for ~1:04 - 19 miles... max wattage was 938 on a sprint.

WOD - Taken from CF Conviction

3 Rounds

500M Row
12 Back Squat - 115kbs
21 Box Jumps

15:06

Finisher:  Carry 100lb Heavy Bag down the block and back.... 200M

WOD - SPIN at RA #5ish

Spinning with Tim McCarthy.... not such a great workout today.  Body is tired - perhaps from the run last night.

Cycled for 1:05 and covered ~17 miles....  worked the hills at a lower resistance.

WOD - Run + Lift (Let the training begin)

3 Mile Run (w/ Cooper)

AMRAP in 15 minutes:

5 Pull Ups
10 Push Ups
10 Kettlebell Swings - 55lbs
5 Push Press - 115lbs

5 Rounds + 5 Pull Ups + 10 Push Ups + 10 Kettlebell Swings

Damn ! that was HARD !!!!

WOD - Taken from CF in Salt Lake City - Kinda

AMRAP in 12 Minutes

5 Push Press - 115lbs
5 Pull Ups
5 Sumo Dead-lift High Pull - 115lbs
5 Push Ups

5 Rounds + 5 Push Press / 5 Pull Ups / 5 Sumo Dead-lift High Pull

Finisher:

150M Run w/ 100lb Heavy Bag....

WOD - Training Begins

3 Mile Run.... didn't time this today, just wanted to get out and see if 3 miles was easy / hard / really crappy...

and the results.....

Felt Really GOOD !!!!

Sore on Saturday

WOD - SPIN #4 + Fran

Rockwell Spin class - w/ Steve... went for watt measures

1:07 @ 18.81 miles

First watt interval for 3:08 - sustained 231 watts
Second watt interval for 30 seconds - sustained at 348
Third watt interval for 30 seconds - sustained at 358

Peak wattage - 501

WOD - Run through Penn State

Signed up for Tough Mudder today..... September 9th...

Ran 3 miles through Penn State University.... lot of people coming in for Joe Pa's funeral.

WOD - DT + Box

Row 1000 meters

DT

5 Rounds
12 Deadlift
9 Power Clean
6 Push Jerks

15:06

3 Rounds of Heavy Bag - Bocing

WOD - Hybrid of CF Main Site + Walk

3 Mile walk with Kim.... sloppy outside - lots of snow crap

3 Rounds for time:

15 Deadlift
20 Box Jump
15 Pull Ups

10:43

WOD - 20 minutes of COLD !!!

AMRAP 20 minutes

5 Pull Ups
5 Push Ups
5 Deadlifts
5 Kettlebell Swing

12 Rounds + 2 Pull Ups

WOD - Spin at RA #4

Good Climbing today.... Steve Bettwey was instructor

56 minutes - 14.8 miles - - 560 Kj

WOD - Spin at RA #3

6:00 am class - Chris McCardle was instructor

1:05 on the bike
18.45 miles

WOD - Box in a Box

7 Rounds of 3 minutes w/ 45 second rest

4 Rounds normal heavy bag
3 Rounds weighted vest / heavy bag

WOD - Grindy and a Smile

AMRAP in 20 minutes:

3 Clean and Jerks - 115lbs
5 Pull Ups
10 Push Ups
15 Air Squat

8 Rounds + 3 Clean and Jerk + 5 Pull Ups

WOD - SPIN at RA#2

Spin class today... Steve Bettwey was instructor

58 minutes - 15.3miles

Good Ride

TABATA - Mix and Mash

TABATA - 20 second on / 10 seconds off - 8 rounds each exercise

Jump Rope - Singles
Row
Sumo Dead-lift High Pulls - 75lbs
Push Press - 75lbs
GHD Sit Ups

WOD #1 - SPIN at RA

1st SPIN class at work.... Tim McCarthy was instructor...

Tough but good work

1:02:00... 16 miles

Heart Rate was taxed at 150 - 165 bpm

WOD - Cindy-esque....

5 Rounds (AMRAP in 15 minutes)

5 Pull Ups
10 Back Squats - 115lbs
15 Kettlebell Swings - 50lbs

5 Rounds of living hell

WOD - SPIN + 3/6/9 of FUN !!!

45 minutes of SPIN....   Heart Rate up to 150 bpm

AMRAP 12 minutes of
3 Push Press - 135lbs
6 Pull Ups
9 Kettlebell Swings - 50lbs

6 Rounds

3 mile walk w/ Kim

WOD - Walk w/ Grace

3 Mile Walk... that was fast - thanks Kim !!!

Grace - 30 Clean and Jerk (115lbs)

5:12

WOD - Spin at work...

Had the 1st class of SPIN at work...

1st time instructor, took us through a path from Brokkfield to Work (virtually)

35 minutes

WOD - Cindy

AMRAP in 20 minutes

5 Pull Ups
10 Push Ups
15 Air Squats

12 Rounds + 5 Pull Ups + 3 Push Ups

WOD - Go Long ... Go Far ... Lose fat !!!

45 minutes of SPIN...

Maintained a 140 - 160 bpm pace

WOD - Happy New YEAR !!!!

AMRAP in 20 minutes

15 Row Rings
10 Back Squats - 115lbs
15 Kettlebell Swings - 55lbs
10 Air Squats

5 Rounds + 15 Row Rings