burpees and pull ups

do 3 burpees then AMRAP pull ups.  Every 30 seconds, do 3 burpees.  Continue until you've done 100 pull ups.

I scaled to 11 rounds, which was enough to get today's burpees done.

Pull ups/round: 13,10,10,5,5,6,6,6,4,6,6=77


33 burpees. Time: 5:30

CF Terre Haute Winter Challenge

WOD 1:
3 rounds for time of:
10 135# front squats
10 pull ups
Time 2:45

WOD 2:
40 135# dead lift
40 wall ball
10 135# power clean
30 135# dead lift
30 wall ball
10 135# power cleans
20 135# dead lift
20 wall ball
4 135# power cleans

15 minutes expired

WOD 3:
40 70# KB swings
30 double unders
20 toes to bar
30 double unders
40 70# KB swings
8:17

28 untimed burpees for 100 Days of burpees

burpees and double unders

4 rds for time:

10 burpees
20 double unders

Time: 4:05

turned out to be very intenste...first round wasn't bad, but it got hard to keep going on the d/u, even though it was only 20 at a time.

Five rounds A M R A P:

One minute G H D wall ball (6#ball, 10' target)
One minute wall walk
One minute 45#overhead walking lunges
One minute rest

6# 10' wall ball: 14,12,11,11,8=56

Wall walk: 4,3,3,3,3=16
45# lunges: 19,15,16,16,18=84

Missed one shot on last rd of wall ball and dropped ball...took time to reset.  Not sure it was a bad thing though, I was toast!

‎2 minutes of work to get 30 total reps.  First minute minute do only 24" box jumps, second minute do only pull ups (first five each set must be strict).  Continue, without rest, until you can't get 30 reps.

My score was...box jumps/strict-kip:
25/5-0, 24/5-1, 22/5-3, 20/5-5, 19/5-6, 17/5-8, 13/5-8

Upon failure, rest one minute, then work 2 minutes to get 20 total reps.  First minute do only 95# thrusters, secon dminute, do only burpees.
95# thrusters/burpees:
6/13f

Legs were jello during thrusters...broke them down into 3 sets of 2, then didn't have enough in the tank to get the burpees done.

deadlift and farmer carry

15 rounds for time:
‎310#deadlift

90# farmer carry (180# total)

Time: 16:18

round times (:37,:48,:52,:53,1:10,1:07,1:05,1:05,1:15,1:25,:58,1:15,1:32,1:18,:58)

Thursday's WOD: 3 guys, a deck of cards, and some equipment.

Draw a card and do that number of reps of the given exercise based on the chart: stone=110# Atlas stone ground to shoulder; press = 95# shoulder press; GHD sit up = touch ground and pad; box jumps = 24" box jump; Jack=10 wall ball shots 20# 10', Q=30 second treadmill run 7mph @ max grade; K=10 53# kb swings, A=10 burpees. Final card drawn is an all play to make the exercises equal (18 each)


The WOD took us about 23 minutes to complete with one guy working at a time.  I ended up doing 20 stones, 29 presses, 19 GHD sit ups, 9 box jumps 20 wall ball, 10 kb swings, and 2 turns on the treadmill.  Cashed out with my 19 burpees for the day.

Thrusters and Burpees

For 5 minutes do:

Do AMRAP 135# thrusters. Along the way, do 5 burpees on the minute every minute.
Rest 2 minutes.
Repeat with 95# thrusters.

Reps @ 135#: 5,4,2,1,2

Reps @ 95#: 8,3,4,4,5

Time seemed to go faster each round...not much of a chance to recover....had a Franish feel to it!

Erin(ish)

5 rounds for time:
5 burpees
15 Dumbbell split cleans
Max reps weighted pull ups (40#,30,25,20,strict) - follow each round with max reps strict pull ups

‎40# split cleans
Pull ups
Rd 1..2x40#,5 strict
Rd 2..1x40, 3 strict
Rd 3..2x25, 3 strict
Rd 4..1x20, 3 strict
Rd 5..2 strict, 2 strict
Weighted Pull ups w db b/t feet to failure, jettison weight and do strict until failure.

Time 13:10

clean and jerk, tabata

Pt 1: pick a moderate weight...do as many clean and jerks in 1 minute as you can. Add 10#, do as many c&j as you can in one minute, add 10# and continue until you cant do one rep in a minute.


Pt 2. Tabata:
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

c&j...135x5, 145x4, 155x2, 165x1,175f


Tabata (count low score for each)
Row 7,7,7,7,6,6,6,6=6
Squat16,16,16,16,16,16,16,16=16
Chest touch bar pull ups=5,5,5,4,5,4,4,4=4
Hand release push ups=7,7,7,7,7,7,6,6=6
Sit ups=8,8,8,8,8,8,8,8=8
Total=40

Squats 5-5-5-5-5

5-225

5-230
5-240
5-250
0-275
3-225

deadlift and push press

For time, do 21-15-9
225# dead lift
50 squats
135# push press

time 17:56

Last time 17:21, but a little different deadlift weight.

diet Lynne

5 rounds, AMRAP 80% bodyweight bench press, pull ups. Rest as needed b/t sets.

bench/pull ups
21/35
15/26
12/27
10/25
9/25
totals 67/138

Squat Ladder

Buy in:
burpees 12,8,9
wall ball 12,12,8
HSPU 2, holds, holds

WOD 45# squat ladder:
rounds 1-10 OHS
rounds 11-20 front squats
rounds 21+ back squats

19 rounds + 19 reps in 20th round
hoped to, and should have, done all rounds of front squats in rack position, but I ended up doing most of them them with crossed arms

cash out: 5 minutes standing handstand work

Fight Gone Bad

Did a group WOD at the Depot...2 heats, 12 people...good times!

my scores were:
24" box jumps 27,21,21
75# push press 35,24,22
rowing calories 13,11,10
20# 10' wall ball 15,10,12
... 75# high pulls 18,15,15
total = 269

PR is 283 with 20" box jumps, hoped to get 300, but I'm happy with this one.

sprints+

Famous last words..."Today's going to be an easy one"...HA!

Part 1: Finished 16 minutes on Death by 10m (carpet seam to carpet seam @ the depot), hand touching the ground on each turn, as time expired.

Part 2: 16 minutes done..down and back on the minute for 16 minutes. We went from seam to as far west into hitting cage as we could go. Mixed up the "sprints" using various methods: sprint down and back, backwards/forward, backwards/backwards, karaoke, broad jump down and back, bear crawl, burpee broad jumps.

Overhead Squats 3-3-3-3-3

‎125
135
145
155x1
95x5

Fran

Great way to start off 2012....Rx 6:12

Cashed out with death by 45# plate carry...10 rounds+