50 of each of the following, for time:
24" box jumps
jumping pull ups (on bar a depot, a few inches jump to grab bar)
35# kb swings
walking lunges (knee kiss)
knees to elbows
45# push press
back extensions
20# wall ball
burpees
double unders
Got through first 7 exercises and 15 wall ball, then quit. Worn out & back tight from back extensions.
time: 22:48
Wednesday, June 29, 2011
Tuesday, June 28, 2011
5 tons for time
Rotate through deadlift, back squat, press (the 3 CF total lifts) until you've successfully lifted 10,000. Below is posted deadlift, back squat, press, round total, cumulative total, time:
315, 245, 125, 685, 685, time?
315, 245, 125, 685, 1370, time?
315, 245, 125, 685, 2055, 3:03
315, 245, 125, 685, 2740, 4:15
305, 245, 125, 675, 3415, 5:50
305, 245, 125, 675, 4090, 6:55
295, 225, 125, 645, 4735, 8:30
295, 225, 125, 645, 5380, 9:20
295, 225, 125, 645, 6025, 10:18
295, 225, 125, 645, 6670, 11:36
295, 225, 125, 645, 7315, 13:12
295, 225, 125, 645, 7960, 14:39
295, 225, 125, 645, 8605, 15:55
225, 225, 125, 575, 9180, 17:27
225, 225, 125, 575, 9755, 18:18
225, 225, 125, 575, 10,330, 19:02
back started to get tight on deadlifts so I figured out how much I needed the last 3 rounds and cut way back. All deadlifts done with overhand grip. squats felt good, focused on depth. Probably could've gone heavier on push press, but I didn't want to be tempted to get any legs into the lift.
I wonder if I would've gamed it and gone lighter weight and kept moving if I could've gone faster...maybe 225 deadlift, 175 squat, 105 push press would've taken 20 rounds, with no weight changing and less rest needed.
Good heavy WOD!
315, 245, 125, 685, 685, time?
315, 245, 125, 685, 1370, time?
315, 245, 125, 685, 2055, 3:03
315, 245, 125, 685, 2740, 4:15
305, 245, 125, 675, 3415, 5:50
305, 245, 125, 675, 4090, 6:55
295, 225, 125, 645, 4735, 8:30
295, 225, 125, 645, 5380, 9:20
295, 225, 125, 645, 6025, 10:18
295, 225, 125, 645, 6670, 11:36
295, 225, 125, 645, 7315, 13:12
295, 225, 125, 645, 7960, 14:39
295, 225, 125, 645, 8605, 15:55
225, 225, 125, 575, 9180, 17:27
225, 225, 125, 575, 9755, 18:18
225, 225, 125, 575, 10,330, 19:02
back started to get tight on deadlifts so I figured out how much I needed the last 3 rounds and cut way back. All deadlifts done with overhand grip. squats felt good, focused on depth. Probably could've gone heavier on push press, but I didn't want to be tempted to get any legs into the lift.
I wonder if I would've gamed it and gone lighter weight and kept moving if I could've gone faster...maybe 225 deadlift, 175 squat, 105 push press would've taken 20 rounds, with no weight changing and less rest needed.
Good heavy WOD!
Sunday, June 26, 2011
Family WOD
Isabelle gave us the 3..2..1..Go! and we all took off from our driveway, scaled versions of course!
I did:
800m run
30 130# clean and jerk
800m
Time: 15:43
first 800m in 3:33. I missed count of my c&j 3 times, so depending of if I was off, I either did 30, 31, or 32 reps. Started second 800 at about 11:38.
I did:
800m run
30 130# clean and jerk
800m
Time: 15:43
first 800m in 3:33. I missed count of my c&j 3 times, so depending of if I was off, I either did 30, 31, or 32 reps. Started second 800 at about 11:38.
Thursday, June 23, 2011
OHS
total weight after 8 sets or 20 reps, whichever comes first:
3 x 115
3 x 125
3 x 135
2 x 145
1 x 155
2 x 165
1 x 175
0 x 135
Previous PR was 165, so I'm pretty happy with this. Lost balance (arms gave out) at bottom of last set.
Cashed out with strict pull ups with 20# vest on:
7, 1 (+25# db), 4, 4 (chin ups)
3 x 115
3 x 125
3 x 135
2 x 145
1 x 155
2 x 165
1 x 175
0 x 135
Previous PR was 165, so I'm pretty happy with this. Lost balance (arms gave out) at bottom of last set.
Cashed out with strict pull ups with 20# vest on:
7, 1 (+25# db), 4, 4 (chin ups)
Wednesday, June 22, 2011
Intervals
4 rounds of 30 on 20 off (reps in parenthesis):
bar dips (12,12,10,11) 45
125# GTO (5,5,5,5) 20
20" box jumps (13,15,17,16) 61
HSPU (8,6,5,4) 23
sit ups (15,16,15,14) 60
we went from exercise to exercise, not 4x bar dips, then 4x GTO...
bar dips were toes to ground on bar at Depot. I couldn't quite get the 6th rep on GTO, got closer each round (had it racked in 4th round when timer went off). Box jumps mental...once i got into a rhythm of bouncing at the bottom I went quicker, but it took a lot out of me, so if I stopped, I had to take a quick break. HSPU...what can I say...when you're done, you're done. I'm just not quick enough on sit ups to do much more that15.
bar dips (12,12,10,11) 45
125# GTO (5,5,5,5) 20
20" box jumps (13,15,17,16) 61
HSPU (8,6,5,4) 23
sit ups (15,16,15,14) 60
we went from exercise to exercise, not 4x bar dips, then 4x GTO...
bar dips were toes to ground on bar at Depot. I couldn't quite get the 6th rep on GTO, got closer each round (had it racked in 4th round when timer went off). Box jumps mental...once i got into a rhythm of bouncing at the bottom I went quicker, but it took a lot out of me, so if I stopped, I had to take a quick break. HSPU...what can I say...when you're done, you're done. I'm just not quick enough on sit ups to do much more that15.
Tuesday, June 21, 2011
CF Football
20-15-10-5:
45# db thrusters
burpee pull ups
this WOD sucked!
Time: 16:17
round times: 5:11, 10:32, 14:50, 16:17
with Jared @ depot 530am
45# db thrusters
burpee pull ups
this WOD sucked!
Time: 16:17
round times: 5:11, 10:32, 14:50, 16:17
with Jared @ depot 530am
Monday, June 20, 2011
3 rounds for time:
50 double unders
25 2 for 1 wall ball (squat while the ball is in the air)
11:01 (round times 3:33, 3:45, 3:43)
95 degrees over lunch...sun baking...HOT in the driveway.
hard to get a rhythm on the wall ball. much easier to catch on the way down, but the squats have to be fast. Last round was broken into sets of 5-6 focusing on speed of squats.
25 2 for 1 wall ball (squat while the ball is in the air)
11:01 (round times 3:33, 3:45, 3:43)
95 degrees over lunch...sun baking...HOT in the driveway.
hard to get a rhythm on the wall ball. much easier to catch on the way down, but the squats have to be fast. Last round was broken into sets of 5-6 focusing on speed of squats.
Saturday, June 18, 2011
Relay for Life WOD
WOD 1: Death by Burpees
do one burpee the first minute, two burpees the second minute...continue until you can't complete the number of burpees needed in the minute
I got 14 rounds plus 13 burpees in minute 15. 118 burpees in 15 minutes
WOD 2: Fight Gone Bad - One Round
Box Jump 31
High Pull 28
Wall Ball 15
Rowing 12
Push Press 16
Total 102
I was sucking wind pretty bad by the time I got to wall ball and it took a while to get into any type of rhythm. Just tried to survive rowing, knowing I would get too many points relative to the other exercises. Hoped to get a lot more reps on push press, but had very little left in the tank. Did push presses again when next group went and got 28! One round was challenging.
do one burpee the first minute, two burpees the second minute...continue until you can't complete the number of burpees needed in the minute
I got 14 rounds plus 13 burpees in minute 15. 118 burpees in 15 minutes
WOD 2: Fight Gone Bad - One Round
Box Jump 31
High Pull 28
Wall Ball 15
Rowing 12
Push Press 16
Total 102
I was sucking wind pretty bad by the time I got to wall ball and it took a while to get into any type of rhythm. Just tried to survive rowing, knowing I would get too many points relative to the other exercises. Hoped to get a lot more reps on push press, but had very little left in the tank. Did push presses again when next group went and got 28! One round was challenging.
Thursday, June 16, 2011
Nancy
5 rounds for time:
400m run
15 OHS
95# in rounds 1,2,3 and first 2 reps of 5. 75# for all others (totals were 47 @ 95# and 28 @ 75#)
time 20:16
rounds 2 & 3 unbroken
difficult WOD!
400m run
15 OHS
95# in rounds 1,2,3 and first 2 reps of 5. 75# for all others (totals were 47 @ 95# and 28 @ 75#)
time 20:16
rounds 2 & 3 unbroken
difficult WOD!
Wednesday, June 15, 2011
CF Football
main site rest day so I did a Football WOD from last week:
4 rounds of one minute AMRAP of each (reps in parenthesis):
150# push press (7,6,6,2 failed on 2 attempts)
24" box jump (17,15,16,17)
150# clean pull (5,7,7,8)
10m bear crawl (4,4,3,2)
rest
I thought about dropping to 135# for push press and clean pulls, but decided to make this as much of a strength WOD as anything. Bear crawls had a suck factor of 10!
4 rounds of one minute AMRAP of each (reps in parenthesis):
150# push press (7,6,6,2 failed on 2 attempts)
24" box jump (17,15,16,17)
150# clean pull (5,7,7,8)
10m bear crawl (4,4,3,2)
rest
I thought about dropping to 135# for push press and clean pulls, but decided to make this as much of a strength WOD as anything. Bear crawls had a suck factor of 10!
Tuesday, June 14, 2011
Monday, June 13, 2011
For time
21-15-9
225# deadlift
50 squats (50 each round)
135# push press
mis-added plates on first 2 rounds of deadlift, so I added extra weight for last set..deadlift weights were 21-205, 15-205, 9-245
Otherwise, Rx at 17:21
round times were 5:50, 6:15, 5:16
took a little time to add remove weight, but rest was well needed. Push press were hardest part!
225# deadlift
50 squats (50 each round)
135# push press
mis-added plates on first 2 rounds of deadlift, so I added extra weight for last set..deadlift weights were 21-205, 15-205, 9-245
Otherwise, Rx at 17:21
round times were 5:50, 6:15, 5:16
took a little time to add remove weight, but rest was well needed. Push press were hardest part!
Saturday, June 11, 2011
Great Ooutdoor Workout Series #3
Tennis Courts at Washington Park..
15 minute AMRAP...Baseball style.
run from home to first base...do 10 burpees
run with high knees from 1st to 2nd...do 10 star jumps
bear crawl from 2nd to 3rd...do 10 mountain climbers
skip from 3rd to home...do 10 v-ups
(repeat)
Five full rounds plus back to home plate but didn't get started on the v-ups
WOD totals - 60 burpees, 60 star jumps, 60 mountain climbers, 50 v-ups
15 minute AMRAP...Baseball style.
run from home to first base...do 10 burpees
run with high knees from 1st to 2nd...do 10 star jumps
bear crawl from 2nd to 3rd...do 10 mountain climbers
skip from 3rd to home...do 10 v-ups
(repeat)
Five full rounds plus back to home plate but didn't get started on the v-ups
WOD totals - 60 burpees, 60 star jumps, 60 mountain climbers, 50 v-ups
Friday, June 10, 2011
Fight Gone Bad - Championship
Five round championship fight gone bad!
20" box jump 21,22,20,18,18
70# kb high pull 20,15,15,15,14
20# 10' wall ball 14,13,12,11,12
row calories 10,10,9,8,8
75# push press 24,19,15,17,19
total score 379 (click here for all Fight Gone Bad scores)
5AM start at the Depot. I tried to start with a pace I could keep up for five rounds but didn't keep up as well as I hoped. Box jumps were all jumps..no step ups. Transition from wall ball to row took 20 seconds, allowing only 40 for the actual row. I think the 3 rounds is probably more intense that the 5, although this was pretty grueling!
20" box jump 21,22,20,18,18
70# kb high pull 20,15,15,15,14
20# 10' wall ball 14,13,12,11,12
row calories 10,10,9,8,8
75# push press 24,19,15,17,19
total score 379 (click here for all Fight Gone Bad scores)
5AM start at the Depot. I tried to start with a pace I could keep up for five rounds but didn't keep up as well as I hoped. Box jumps were all jumps..no step ups. Transition from wall ball to row took 20 seconds, allowing only 40 for the actual row. I think the 3 rounds is probably more intense that the 5, although this was pretty grueling!
Thursday, June 9, 2011
2-man Team WOD
alternating with Jared:
10..1 burpees
5..1 tire flip (jump in and out of tire)
Jared did 10 burpees, I did 10, he did 9, I did 9...1.
He did 5 tire flips, I did 5, he did 4, I did 4..1.
WOD time=9:01
burpees 4:38
flips 4:23
I think this turned out to be a good WOD. short and intense. With the short rest periods, we were able to keep moving, but it really started to catch up to us towards the end of each exercise.
cashed out with 10 minutes of handstand work, including walking side to side and trying to get hands as close to the wall as we could. We'd alternate being up on the wall and resting.
10..1 burpees
5..1 tire flip (jump in and out of tire)
Jared did 10 burpees, I did 10, he did 9, I did 9...1.
He did 5 tire flips, I did 5, he did 4, I did 4..1.
WOD time=9:01
burpees 4:38
flips 4:23
I think this turned out to be a good WOD. short and intense. With the short rest periods, we were able to keep moving, but it really started to catch up to us towards the end of each exercise.
cashed out with 10 minutes of handstand work, including walking side to side and trying to get hands as close to the wall as we could. We'd alternate being up on the wall and resting.
Wednesday, June 8, 2011
AM WODs
First WOD was scheduled 10..1 of strict pull ups and med ball slams. I had pain in right shoulder from the beginning and hoped to work it out, but stopped the WOD after the round of 8. totals were 27 strict pull ups and 27 med ball slams (split b.t 20# and 6kg).
Second WOd was push jerk 2-2-2-2-2-2-2. I did split jerk of:
135
155
165
175
185f
175
135x4
Second WOd was push jerk 2-2-2-2-2-2-2. I did split jerk of:
135
155
165
175
185f
175
135x4
Monday, June 6, 2011
2011 Games Regional WOD 6
for time:
row 20 calories
30 burpees
40 45# db ground to overhead
50 toes to bar
100 ft walking lunge with 45# overhead
150 ft sprint
time 18:18
scaled db ground to overhead down...did about half with 45# and half with 40#
row 20 calories
30 burpees
40 45# db ground to overhead
50 toes to bar
100 ft walking lunge with 45# overhead
150 ft sprint
time 18:18
scaled db ground to overhead down...did about half with 45# and half with 40#
Saturday, June 4, 2011
5 rounds for time (main site WOD scaled):
10 pull ups
10 24kg kb swing
10 double unders
10 75# OHS
15:34
round times 2:01, 3:52, 3:21, 3:44, 3:36
in 2nd round (3:52) I stopped to tape my wrists. all pull ups, all swings, all d/u and last set of OHS unbroken. Planned on doing 10 rounds but it was hot & I had enough!
10 24kg kb swing
10 double unders
10 75# OHS
15:34
round times 2:01, 3:52, 3:21, 3:44, 3:36
in 2nd round (3:52) I stopped to tape my wrists. all pull ups, all swings, all d/u and last set of OHS unbroken. Planned on doing 10 rounds but it was hot & I had enough!
Friday, June 3, 2011
7 rounds for time:
10 left hand 40# db hang split snatch
1 12' rope climb
10 right hand 40# db hand split snatch
1 12' rope climb
time 12:14
round times 1:33, 1:47, 1:50, 1:46, 1:45, 1:48, 1:45
1 12' rope climb
10 right hand 40# db hand split snatch
1 12' rope climb
time 12:14
round times 1:33, 1:47, 1:50, 1:46, 1:45, 1:48, 1:45
Wednesday, June 1, 2011
Pull ups and Burpees
for time:
50 pull ups 3:12
10 burpees 4:02
40 pull ups 7:54
20 burpees 9:39
30 pull ups 12:28
30 burpees 15:38
20 pull ups 17:28
40 burpees 22:41
10 pull ups 23:20
50 burpees 29:24
burpees, especially the rounds of 40 & 50, really sucked. I did alternating grips throughout the pull ups, most traditional, but did quite a few mixed grip and chin grip.
Nice WOD!
50 pull ups 3:12
10 burpees 4:02
40 pull ups 7:54
20 burpees 9:39
30 pull ups 12:28
30 burpees 15:38
20 pull ups 17:28
40 burpees 22:41
10 pull ups 23:20
50 burpees 29:24
burpees, especially the rounds of 40 & 50, really sucked. I did alternating grips throughout the pull ups, most traditional, but did quite a few mixed grip and chin grip.
Nice WOD!
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