Tuesday October 19 2010

WOD

5000m row

22:52.6

Monday October 18 2010

Strength

Floor press
1 - 1 - 1
90 95 97.5f

WOD
9-6-3
Jerk, 94lb axle bar
Ring dips (purple)
Knee ups (RX knees to elbows)

17:58

Thursday October 14 2010

Snatch tech

Wednesday October 13 2010

WOD

Helen
3 rounds
400m run
21 KB swings, 16kg
12 pullups (purple & black)

15:15

Compare to April 7th. 4+ minutes faster today with heavier KB and less assistance on pullups.

Thursday October 7 2010

Strength

Banded bench
3x3 each narrow, medium, wide
60lb, red band

WOD

1 mile run

9:21

Wednesday October 6 2010

WOD

21-15-9
KB swing, 24kg
Box jumps, 20"

16:00

Tuesday October 5 2010

Skills

Rope climb
Hollow rocks

WOD

12 min AMRAP
15 situps
20 lunges
25 double unders

4&2/3

Monday October 4 2010

WOD

Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats

11&1/3

Friday October 1 2010

Strength

Max rep bench press @ 60% of 1rm, 52.5lb
37 - 23 -21

WOD

8x100m sprints, with banded resistance

Wednesday September 29 2010

Strength

Banded deadlifts
65 -75 - 85 black band
85 - 85 - 85 purple band

WOD

Karen
150 wall ball, 12lb (RX 14lb)

19:51

Tuesday September 28 2010

Skill

Box squat tech

WOD

21-15-9
KB swings, 20kg (RX:24kg)
Ring dips, purple

10:57

Friday September 24 2010

WOD

Daniel
50 Pull-ups (green)
400 meter run
21 thrusters, 33lb (RX:65lb)
800 meter run
21 thrusters, 33lb (RX:65lb)
400 meter run
50 Pull-ups (green)

26:36

Wednesday September 22 2010

Strength

Banded box squats
6x2, 75lb, purple

WOD

30-20-10
weighted lunges, 50.5lb (RX: 65)
romanian deadlift, 50.5lb (RX: 65)
situp w/ wall touch

11:05

Tuesday September 21 2010

Can't quite remember the details of this, but I think it was:

3 rounds, 1 min each of:
snatch balance (9,5,8)
box jumps (16,14,16)
row for calories (11,11,13)

103

Monday September 20 2010

Strength

Bench

3 - 3 - 3
75 80 85

WOD

12 min AMRAP
3 hspu (45 + 25 + abmat)
5 pullups (purple & black)
7 knees to elbows (ROM)

6 rounds

Friday September 17 2010

Strength

Push press
3 - 3 - 3
70 75 80

WOD

3 rounds for max reps
Bench @ 60% max, 55lb
Chinups, green

58/27

Wednesday September 15 2010

Strength

Good mornings
6 - 6 - 6
70 80 90

WOD
15 min AMRAP
max double unders, with 2 front squats every minute on the minute
100lb (RX: BWT)

86

Tuesday September 14 2010

Skill

Burgener warmup

WOD

1-10 hang power snatch, 33lb or sandbar?
10-1 OH squat, sandbar/7lb

5:24

Don't know what was RX, but my shoulder was messed up so no weight for me.

Wednesday September 8 2010

Strength

Banded sumo deadlifts
6x2, 95lb, purple

WOD

Annie
50-40-30-20-10
Double unders
Sit ups

19:19

Compare to May 4 2010. I may have done the round of 30 twice, I'm not sure.

Tuesday September 7 2010

Strength

Snatch grip jerk from shoulders

95 - 100f - 100

WOD

Griff
run:
800m forward
400m backward
800m forward
400m backward

17:27

Tuesday September 7 2010

Strength

Snatch grip jerk from shoulders

95 - 100f - 100

WOD

Griff
run
800m forward
400m backward
800m forward
400m backward

17:27

Monday September 6 2010

WOD

Mary
AMRAP in 20 min:
5 HSPU (green & purple)
10 pistols (holding rubber band)
15 pullups (purple)

4 & 1/3 rounds

Saturday September 4 2010

WOD

AMRAP in 12 minutes of:
250m row
5 front squat, 95lb

5 rounds as RX

Friday September 3 2010

Strength

Banded bench
3x3 each narrow, regular, wide
55lb

WOD

80 double unders
50 shoulder press, 45lb
30 ring dips (purple & red)

16:56

Thursday September 2 2010

Open gym, made up the workout from Wednesday

WOD

20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)

14:11