Dan Henderson

5 min AMRAP
3 115# hang power clean
5 hand release push up
7 knees to elbows
(4 rounds plus 3 power cleans and 4 push ups)
Rest 1 minute

5min AMRAP
5 165# deadlift
7 95# push press
(4 rounds plus 5 deadlifts)

Rest 1 minute

5 min AMRAP
3 pull ups
5 burpees (OTB)
7 53# KB swings
(4 rounds)

9/30/14

A) 1 RM jerk - 200#  (PR)
B) straight leg lower 4x12

conditioning...3 rounds:
10 GTO 135#
12 over the bar burpees
15 kb swings

11:49

9/22

deadlift 3-4 x 4
275,295,325,335

rings dips  8-10 @ 20x1
3 rds @ 10


conditioning 3 rds:
25 53# kb swings
15 c2b pull ups
8:43

2 no reps on ctb last round

9/19

3 times through, 45seconds rest b/t
back squat 10 @ 30X0
135,155,145

db row 10@ 2111
40,45,50

heavy kb swings 10
70#

conditioning:
4 rounds of 3 minute sprints
5 pull ups
10 push ups
15 squats

start each round where you left off

11 rounds + 5 squats

totals: pull ups 60, push ups 120, squats 170

9/16/2014

5x 
a1) power clean 1.1.1 (10 seconds b/t each)
a2) hollow hold - 20 seconds

155,165,175,155
just did 4 rounds.  175 was sloppy (legs spread too far out) so I dropped to 155.

conditioning:
AMRAP 4 minutes (4 rounds + 7 pull ups)
10 70# kb swings
10 pull ups
rest 4 minutes
AMRAP(4 rounds + 2 box jumps)
10 24" box jumps
10 HR push ups


at home in the evening, I did "Green Sally Up" squats with 75#

Sept 8, 2014

4x w/ 90 sec rest b/t

A1) Bench press 4-6 @ 20X1
165x6, 185x5, 175x6, 185x2 165x2

A2) Strict Pull up - max reps
14 palms down, 7 left up, 7 right up, 4 both up

Cond -5 rounds for time:
10 HR push ups
20 53# kb swing
200m run
time:11:53

8/30

2 cleans EMOM
95,105,115,125,135,145,155,165,175,175,175,175
(squat cleans until 175, then failed 1st attempt and changed and did 2 power cleans that round and finished workout)

Conditioning
12 minute EMOM
10 53# KB swings
5 burpees

08/26

barbell weighted step ups 6-8/leg x4
(focus on not pushing off the ground)
75#x8x20"
95#x8x20
65#x8x24"
75#x8x24"


single arm bent over db rows 10-12/arm x4
(focus on strict...don't "twist" back)
25#x12
35#x12
40#x12
45#x10

workload
4 rounds AFAP:
10 burpees
15 53# kb swings
30 double unders
rest 90 seconds

1:20, 1:15,1:36,1:33

rest before 3rd round was about 120 seconds...tried to fix music!

8/7

deadlift based on estimated 3RM (I used 345# for 3RM):
175x5
260x3
295x2
320x1

then go for real 3RM -  345...got it, it was all I wanted!

conditioning:
7 minute AMRAP:
7 24" box jump
7 burpees
7 70# kb swings

5 rounds + 3 burpees

Opening Day at New Breed

back squats
235x2  6 sets
225x2
235x3

6 min AMRAP
3 135# GTO
6 pull ups
9 kb swings

4 rounds + 3 GTO 
53# kb for rds 1,2,4; 70# kb for rd 3

Lumberjack 20

20 275# deadlift - 1:34

run 300m - 3:14
20kb 53# swings - 4:12
run 300m - 6:07
20 overhead squats (6 @ 115, 7 @ 95, 7 @ 75) - 13:15
run 300m -15:25
20 burpees - 17:02
run 300m - 19:15
20 chest to bar pull ups - 20:53
run 300m - 23:08
20 24" box jumps 24:43
run 300m - 26:52
20 45# db squat cleans -30:28
run 300m - 32:33

deadlift and WOD

Deadlift 3-3-3-3-3= 325 each set


Then:
row 3 mintues (calories)

rest 1 minute
AMRAP 6 minutes:
5 pull ups
7 24" box jumps
9 53# kb swings
rest 1 minute
row 3 minutes (calories)

row 54
5 rounds (5x21=105)
row 52
score 211

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

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.

12 Days of Christmas

‎12 Days of Christmas - 46:50...

1 20m lunges
2 handstand push up
3 5x squat+30"boxjump
4 ring dips
5 95# push press
6 20m shuttle run (6x down and back)
7 toes to bar
8 40# db thrusters
9 burpees
10 20# wallball shots
11 53# kb swings
12 pull ups

The wallball, burpee, thruster combo was brutal.

Tabata...CrossFit Terre Haute style

This was CF TH's WOD one day last week. Used this to get start benchmarking for our group.

warm up 250m for time (resistance 10) 45.3

Push Ups (hand release) 13,9,8,8,7,7,7,7
53# kb swings 10,10,9,9,9,9,9,9
sit ups (unancored, no abmat) 8,8,8,8,8,8,8,9
burpees 5,5,5,5,5,5,5,5
50# db snatch (alternate arms each set) 6,6,6,6,6,6,6,6

lowest rep score = 35
total reps 293

shouldn't have done 13 push ups first round..next time go for 8 every time
may be able to get another sit up. 10 swings each time...ouch!
burpees and snatch probably at my limit

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.

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

Double Duty today...

Main site rest day, but I saw 2 WODs I thought looked good, so I did both of them.

WOD#1 - Lipson
21-15-9 165# (185# Rx) back squat & 53# kb swings
Can't use a rack, you must start with the the barbell on the ground and get it to your shoulders. Big incentive to go unbroken!
Got round of 21 unbroken; dropped it once on 15, then failed one attempt at a clean; 9 unbroken

Time 8:24

WOD#2 - You Challenge (modified slightly)
3 rounds of one minute each for reps:
bar dips 20,12,8
135# ground to overhead 5,3,4
95# OHS 3,2,0
55# dumbbell snatch 11,12,16
push ups 18,14,11
total score = 139

made sure of good range of motion on each exercise. Once I got to failure on dips, they were 1-2 at at time. After the dips, the GTO seemed HEAVY on the press so I had to make sure I jerked it and lock out my arms. It was hard to recover from GTO to get the OHS, hard to keep my arms locked out and my shoulders active to keep the weight overhead. Snatches were mental, just had to keep going. I still suck at push ups, especially after the dips and GTO!

5 rounds

40 double unders
30 box jumps 24"
20 53# kb swings

I did box jumps, no step ups.

Time 20:03