weight carry

2 two-man teams. weights, tires, kettlebells, sandbags, etc. in the middle, run and get weight, steal from the other team. Get as much to your side as you can.

return trips...must lunge, bear crawl, or do 15 push ups and return.

2 7 minute periods. First period used the tractor tire as a blocker...flipping it into the other team's lane, they have to flip it back to move weights.

cashed out with 3 rounds pull ups to failure. strict overhand, strict underhand, kipping.

4 stations

move from station to station, 11! reps each station, 11 minute time cap:
push ups...sprint to wall ball...bear crawl to sit ups...run backwards to squats...lunge to push ups, repeat.

11 minutes expired...I think I was at the sit ups in 7, maybe 6.

cashed out with death by burpees, starting at 5.

burpees and thrusters

Warm up 459m row in 1:30

5 rounds...
5 burpees on the minute, AMRAP thrusters.
Rest 2minutes, repeat.
We rotated weights the second time through.
First round 95# thrusters and bar facing burpees 11,5,5,6,3
Second round..10 @ 95#, 9 @ 65#, 7 @ 45#, 4@ 80#, 3 @ 95#

Sat WODs at Depot with Tim

Two man team WOD:
alterating with Tim
10..1 burpees (He did 10, I did 10, he did 9, I did 9...to 1, then immediately went into
5..1 tire flips with hop in and out b/f flips

time 8:04 (new world record!)

great warm up!

then WOD:
10..1 95# ground to overhead
10..1 5yd, 10yd, 5yd shuttle

totals 55 burpees, 15 tires flips, 55 95# ground to overhead, 55 shuttle runs

time 12:34

Santora

Three rounds for reps of one minute each:
Burpees
135# pound Squat cleans
20' Shuttle sprints (20' forward + 20' backwards = 1 rep)
245 pound Deadlifts
135# pound Jerks
Rest 1 minute

Burpees 17,14,16 (47)
sq clean 3,3,2 (8)
shuttle 8,7,8 (23)
deadlift 8,8,9 (25)
push jerk 7,8,6 (21)
total 124

out of 8 squat cleans, 3 were done with bar in rack position, for the other 5, I dropped grip, and held bar with thumbs

jerks were mostly push press. after deadlifts, I didn't seem to have much left in my legs!

Trukey Trot 5k

Ran/walked with 50# sandbag and 20# vest.

Time 39:23

shoulders got tired holding bag up. alternated runs/walks. Good WOD!

WODplethora

met at the Depot for 445AM WOD.

kettlebell work..3 rounds of: get ups, clean and press, snatch, swings, windmills. Alternated b/t 40# and 53# bell.

Finished up with 3 cycles of keg clean and press, tire flips, box jumps, sled push, & sledge hits.

No time or reps recorded.

Heavy Fran

15,12,9 135# thrusters and 45# pull ups

started each set of thrusters at 135, then dropped 5# each time I rested. Started each set of pull ups at 45, then dropped to 25#, then no weight. Weights, reps, and time was:

15 - thrusters 9 @ 135, 4 @ 130, 2 @ 125; pull ups 3-45,8-25,4-no weight
12 - thrusters 6 @ 135, 6 @ 130: pull ups 3-45,3-25,6-no weight
9 - thrusters 6 @ 135, 3 @ 130; pull ups 2-25#, 7 no weight

time 18:34

felt pretty strong on thrusters, but very weak on pull ups. A little timid with my shoulder on weighted pull ups, plus I haven't been training them.

Michael

3 rounds for time:
run 800m
50 sit ups (abmat on floor)
50 back extensions

27:34

spent a lot of time in round 2 finding a treadmill that worked...round times were 7:53, 10:30, 9:11

Cashed out with death by 45# plate...9 full rounds plus 9 reps in 10th round

100 pull ups for time + 21,15,9

Today's a scheduled rest day, but since I took yesterday off, I searched through some CF Football WODs and decided to do a twofer.

WOD #1 - 100 pull ups for time. Decided to do each set to failure, recover as quickly as I could, then get back on the bar. Happy to say I started off with 41 unbroken, my new PR, then struggled hard to get the next 59. Sets and times at the end of each set:
41 1:21
12(53) 2:18
10(63) 3:01
11(74) 3:54
8 (82) 4:35
7 (89) 5:16
4 (93) 5:34
5 (98) 5:56
2(100) 6:08

WOD #2
21,15,9
45# db power cleans
burpees

time: 8:40

my grip was fried from the pull ups, making the pc pretty tough. I need to do a lot of work on my metcon...

800m x3

Three rounds for time of:
Run 800 meters
Rest 2 minutes

treadmill at Depot, .5 miles
Times: 3:07, 3:06, 3:23


Last time 3:16, 3:28, 3:34 (distance measured on mapmyrun around neighborhood)

Thursters 1-1-1-1-1-1...

Not much of a warm up, other than stretching.

115
115
135
155
175 (PR)
180f
170
175
180f
135x2
135x3

for time:

Row 500 meters (1:44.5)
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps (bar dips with 2 small bands for assistance)
2 TGU 40# db (one each arm)
2 TGU 30# db (one each arm)

time: 25:20

jumping pull ups on cable crossover bar with one aerobic step for height.

TGUs very hard on my shoulder...didn't want to push it.

murph

Run one mile w 20# vest
50 pull ups
100 push ups
150 squats
Take off vest and do 50, 100, 150 again.
Put vest back on and run 1 mile.

Time 53:25.

Happy Veterans Day!

homemade WOD

4,3,2,1 160# stone to shoulder
8,6,4,2 245# deadlift
12,9,6,3 55# kb swings

Ti.me 9:03

.cashed out with 20 pull ups

2 WODs

Grace...second time in 2 weeks.

Rx 6:16 (October 30 was 4:53).

I've felt a little under the weather past few days and haven't or slept well for the past 4-5 days, probably factored in to the slower time. I thought I could pace myself and get one rep every nine seconds and get a 4:30, but I quickly fell behind and never caugth up.

WOD #2 - make up of Saturday's WOD
Row 300m (1:07.0)
20 115# push press
Row 300m (1:12.3)
15 115# push press
Row 300m (1:11.2)
10 115# push press
Row 300m (1:11.6)
5 115# push press

Time 10:52

balls and snatch

3 rounds for time:
30 wall ball
30 squat 65# snatch (bar begins below the knee)

22:02

round 1: 6:03
round 2: 7:54
round 3: 8:05

Brutal. first round wall ball unbroken, round 2 4 sets, round 3 5 sets.
Snatch broken down into 5, 6, and 7 sets, respectively.

2 WODs today

#1 main site:
25 GHD sit ups
1 muscle up
20 GHD sit ups
2 muscle ups
15 GHD sit ups
3 muscle ups
10 GHD sit ups
4 muscle ups
5 GHD sit ups
5 muscle ups

WOD time 7:02

I did bar muscle ups and brought my left arm up over the bar first to protect my right should, which is a little tender today. I failed on final muscle up aftert trying to do all 5 unbroken. So I came off the bar, took a breath, and got back on to get #5. I watched video on main site today and Austin Malleolo talked about leg extension when doing GHDs, so I tried to follow his lead. GHDs seem easier/less taxing that way.

WOD#2 (idea from CrossFit Terre Haute)
AMRAP 20 minutes of 1 burpee, 1 wall ball, 2 burpees, 2 wall ball...

Got round of 15 burpees done and 4 of the wall balls that round.
20 minute total was 120 burpees, 109 wall ball.

WOD at the Depot

WOD#1: 7 rounds for time and load
35 double unders
1 snatch

time 7:25
snatch total 855# (115,120,120,125,125,125,125)

power snatch on all reps. Had to press on the last 3 reps.

WOD#2
5..1 160# atlas stone shoulders
10 burpee bos jumps (24")

time 16:53

stone got really heavy. Round of 4 was a killer! I realized I needed to bend over backwards a little to allow the stone to roll up my chest to my shoulder.

"Newbie" 2nd time

5 rounds for time:
165# Overhead walk 20 yds down/20yds back
30 20# wall ball shots
95# db carry (each hand) 20 yds down/back

dropped weight on 2nd round of overhead carry. I went out 20yds, dropped bar, removed 30#, to complete round, then finished WOD with 135#.

time: 20:31

compare