Wednesday October 20 2010

Foundations Chipper with Ellen

AMRepsAP in 20 minutes
50 each of
Air squats
Lunges
Sit ups
Box jumps, 20"
KB Swings, 16kg
Calorie row
Pushups
Burpees
Wall ball, 14lb
Double unders
Front squat, 52.5lb
OH squat, 52.5lb
Deadlift, 52.5lb
Shoulder press, 52.5lb
Push press, 52.5lb
Push jerk, 52.5lb
HS pushups, green/purple combo
Pullups
Power clean, 52.5lb

504/950

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