WOD - Goats

Worked on

Handstand Push Ups
Snatch
Rope Climbs

WOD - Team Workout

Team w/ Ron A

50 Back Squat - 135lbs
40 Pull Ups
30


50 Ground to Overhead
40 Pull Ups
30


50 Overhead Squats
40 Pull Ups
30

WOD - Deadlift and HSPU

Diane

21-15-9

Deadlift - 225lbs
Handstand Push Ups - (bar assist)

6:21

WOD - Snatch workout

Snatch 5x5

Went to 145lbs


3 rounds for time

20 kettle bell swings - 70lbs
5 hang snatch - 95lbs
15 push ups
5 power snatch - 95lbs

7:13

WOD - Bicycle Ride

First outside ride of the year...

10.88 miles....

WOD - Partner WOD - Birthday (M. Jordan)

Partner Workout...

50 Box Jumps
50 Hand Stand Push Ups
50 Doiuble Unders
50 Pull Ups
50 Burpees
50 Sit Ups

While one member does work... other holds a 45lb plate overhead.

M. Jordan birthday WOD...

23rd of the month (jersey #)
50 reps (age)
6 exercises (# of rings)

WOD - Pul Ups !!!

WOD TIME!

SKILL

Kipping Pull-Ups

WOD

21-15-9

Ground to Over head (barbell) 115/75

Pull-Ups

10:51

WOD - Front Squat / Burpees

Skill - Front Squat

5x5
155, 165, 175, 185, 205

21-15-9-15-21

KB Swings (70lbs)
Burpees

9:02

WOD - Cleans

Skill

Cleans

5×5

20 min AMRAP

5-Plyo Push-Ups

5- Db Snatch (each arm) 50/30

10- v-up

20- Double-Unders

WOD - Chief + 5 Rope Climbs

WOD

“The Chief”

5- 3 min AMRAP with 1 minute rest in between.

3- Power Cleans 135/95

6- Push-Ups

9- Squats (body weight)

21 Full Rounds + 29 reps

Finisher - 5 Rope Climbs

WOD - Deadlift and WOD

Skill

Dead Lift

3,3,2,2,1,1,

Max out at 355lbs (new max by 50lbs)

WOD

21-15-9

Snatch 115/85 (95lbs)

OH Squats

10:06

WOD - Push Press / Jerk

Skill

Push Jerk

3,3,2,2,1,1

Max out at 215lbs

WOD

5 RFT

9- SDHP 115/85

7-Push-Press

9-V-Up

8:31

WOD - Body Blast + Power Cleans (2x WODS)

AM...

Body Blast (4 rounds, 45 seconds of work w/ 10 seconds rest)

Inclined Push Up
Burpee Pull Up
Single Arm Snatch (40lbs)
Partner Med Ball Sit Up
Skater
Band Curls


PM...

Skill - Power Clean

Maxed out at 205lbs

AMRAP 20 minutes

30 Double Unders
15 Pull Ups
7 Hang Power Clean (95lbs)

7 rounds + 49 reps

WOD - Wall Balls and Burpees

Skill - Front Squat

95lbs x 6
145lbs x 3
165lbs x 3
185lbs x 3
215lbs x 1
235lbs x 1

30-25-20-15-10-5

Wall Balls - 20lbs
Burpees

15:31

WOD - Jackie

Benchmark Day

“Jackie”

1000 m Row

50 thrusters @ 45/30

30 Pull-up

Set goal of sub 10 minutes... last attempt in January 2012 was 11:38

10:31 - missed by 31 seconds.

WOD - Deadlift ... w/ Ladder

SKILL

Dead Lift - 325lbs

6×3

WOD

10 minute Up Ladder

Clean 155/105

Front Squat

Jerk

Start with one rep of each, then 2, 3,4 and so on for 10 minutes. The score will be based on the number of reps you get in the last round.

WOD - Push Press

Skill

Push Press (195lbs)

6×3

WOD

EMOTM for 20 minutes

Perform 5 HSPU on every odd minute (ex. 1,3,5,7…19)

Do Max Chest to Bar Pull-Ups every even minute (ex. 2,4,6,8…20)

WOD - Snatch ... whatta biotch

Skill

Snatch (165lbs)

6×3 (six sets 3 reps per set)

WOD

15 Min AMRAP

20 DU
8-Hang Snatch 115/95
20 DU
10- Push-Ups
20 DU
6- Burpees

WOD - Legs Legs Legs

Squat (back)

6 x 3 reps up to 95% (max at 265)

4 Rounds for Time:

15 Band Swings (53lbs KB w/ purple band)
10 Power Clean (115lbs)
20 Alternate Lunges (115lbs)

15:xx

Finisher - Side Planks

Climbed Rope x3

WOD - Group WOD

6 Minutes of work...partners of 3

Rope Climb
Push Ups
Wall Ball


Box Jumps
Burpees
Kettlebell Swings



Jump Rope
Pull Ups
V-Ups

WOD - Fran

Fran

21-15-9

Thrusters - 95lbs 

Pul Ups

7:31

WOD - Birthday WOD & Deadlift

2 Rounds for time:

91 Kettlebell Swings:
2 Muscle Ups or 2x 3 Pul Ups and 3 Dips
38 Wall Ball - 20lbs
38 Abmat Situps
13 Burpees
5 Deadlift - 175lbs

WOD - Team Workout

AMRAP 20 Minutes

Team of 4...

Lunges w/ 45lbs plate overhead... there and back while

Others:
Kettlebell Swings
Abmat Situps
Burpees

WOD - Chipper - CF Twinsburg

Chipper WOD

30 - Handstand Pushups (Pike)
40 - Pull Ups
50 - KB Swings 53lbs
60 Situps
70 Burpees

19:56

WOD - Bear Complex

Skill Front Squat 5×5 95, 125, 155, 165, 195 WOD Bear Complex 5 Rounds and 7 reps per round. Details below. One rep: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press 95,115,115,115,135

WOD - Full Body

4 Rounds Tabata Style.... 40 seconds of work / 10 seconds of rest

Negative Pull Ups
Weighted Side Squat
Broad Jump
Single Arm KB Swings
Hollow Rock / Hold
Tricep Extension

WOD - Snatch and SHoulder Work

SKILL

SNATCH
5×5
4 RFT
7-HSPU
20-Wall Ball 20/14
7- DL 225/155
20- T2B

WOD

WOD - Grindy

Grindy

10 Clean and Jerk(95lbs)
 5 rounds of Cindy
 10 Clean and Jerk (95lbs)
 5 rounds of Cindy

14:57

WOD - Body Smach

Tabata style of 40 second work / 10 seconds rest

4 Rounds of:

Rope Battle
Sliders
Ab Mat situp
Sledge Hammer to Tire
Step Ups
Kettlebell Bench Press

WOD - Deadlift + Arm / Back

Skill - Deadlift

5 Rounds of 8 - 10 reps (~70%)

205lbs

21-15-9
Pull Ups
Push Ups
Double-Unders

7:53

WOD - Body Smash

Attended the Body Smash today...

Tabata style of 40 second work / 10 seconds rest

4 Rounds of:

Dips
Rowing Push Ups
Spiderman Plank
Goblet Squat
KB Push Press
Box Jumps

WOD - Back and Shoulder Lifts

5 x 6-10 reps - 70% of max back squat

205lbs

5 Rounds for time:

10 Thrusters - 95lbs
5 Barbell Snatch (each hand) 55lbs
20 KB Swings - 45lbs

15:33

WOD - Randy

Skill - Snatch

145lb max

WOD - Randy

75 Power Snatch (from ground) 75lbs

7:23

WOD - Deadlift and Shoulder Work

Deadlift...

3, 3, 3, 1, 1, 1

Maxed out at 305lbs (x1)

AMRAP 15 Minutes

10 Hang Clean w/ Split Jerk
8 Pull Ups
6 K2E

5 Rounds + 9 Hang Clean

Shoulders are toast !!!!

WOD - Snatch and Rowing Helen

SKILL - Snatch

3 x 5 reps
95, 115, 145

Rowing Helen

500M Row
21 Kettlebell Swings - 53lbs
12 Pull Ups

13:36