tire flips, front squats

4,3,2,1 tire flips (rotate b/t Kent and Nathan)

work up to 1 RM front squat =  255

117 burpees to catch up for yesterday (travel) and today

315 (315)
345 (345)
330 (335)
330 (315x1)
330 (no attempt)

3 man rotation
10..1
4..1 tire flips with hop in/out
3..1 110# stone shoulder
10:41

2011 WODstar Christmas Break competition

Ok, so this wasn't really the championship, but this litte write up makes it seem like one:

The 2011 WODstar Christmas Break Champions are Tim Gallion and Nathan Peters. They clipped the runner up team of William Kent Thomas and Jason Sutfin 234-231 in a down-to-the-wire championship event. Gallon and Peters took a commanding 155-144 lead into halftime and held off a late surge by Thomas and Sutfin to hold on for the title.

The event, which consisted of sandbag clean & jerks, prowler pushes, tire flips, sandbag carries, atlas stone carries, and db hang power snatches, was the first of its kind and is sure to become an annual event.

Tim Gallion was voted MVP, while Thomas and Peters were voted to the all-tournament team.

Contact Jason Sutfin for sponsorship information.

*********************************

2 man team WOD. We partnered up with a member of the opposing team and worked for reps (points) while the opponent dead the heavy work until complete, then we switched places and did it again. 2x Prowler push while the other guy did AMRAP sandbag clean and jerk, 4x sandbag carry while the other guy did tire flips, 2x atlas stone carry while the other guy did db hang power snatch.

We did 4 rounds...we cut the rounds in half for the final two (1x prowler, 2x sandbag, 1x atlas stone). The prowler push was horrible! Overall, a nice WOD.

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.

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

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.

CF Football

skimmed through recent CF Football WODs and picked out a couple I liked:

WOD 1
5 rounds for time:
6 105# power snatch
10 20" step up with 45# db in each hand.

time 12:50

step ups much harder than I thought they'd be. I used hook grip for rounds 2-5. Power snatches were OK, had to press a little bit to lock arms out on most reps.

WOD 2
Death by tire flips. Got 8 rounds plus 8 flips in 9th round. 44 flips in 9 minutes.

Cashed out with 500m row: 1:44.4 damper setting 10. My legs were toast!

power cleans and bar facing burpees

15-12-9-6-3 of:
135# power cleans
bar facing burpees

time: 9:18

I thought the 135# would get pretty heavy and slow me down, but I think the burpees were worse! I dropped the bar after each clean and tried to re-grip and pull as quickly as I could. Good WOD, just very HOT again in the Depot.

Cashed out with 5 - 135# push press, 3 jerks, and 16 tire flips.

GOWS at the track

Warmed up with a few 100m run and burpees, followed by 50 yards of broadjump burpees.

For the WOD, we did two 3 rounds of 2 person tire flips followed by sandbag shoulders. Each round was AMRAP 1 minute. We rotated through my three heavier bags (80 64 50). Total of 6 rounds...or two with each bag.

Cashed out with 10..1 of push ups and sit ups, then played on the paralettes.

Carry On, my wayward son.

two teams, a tire, 4 sandbags, 4 dumbbells, 2 tire sleds.

We divided weight and set an even amount on each team's side.  Goal was to get as much weight as you could on your side. 

• The tire stayed in the middle and if it was flipped onto your side, you couldn't pass it without flipping it back to the other team's side. 
• only one dumbbell could be carried at a time, but you could carry a sandbag with it
• Bumper plates had to be dragged in the sled...you couldn't carry them.
• You had to either bear crawl or lunge from your side to the other teams side.

Tough WOD.  Vince and I started off strong, and was able to keep more weight on our side for quite a while.  John and Tim stayed strong and kept moving weight.  They ended up with more on their side...we didn't need to count... it was obvious.  they had more weight, but we all won.  Nice WOD!

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.

445AM

1 minute on, 20 seconds off, with one rest period b/t rounds. AMRAP of:

24" box jumps - 18,19,19,22
35# kb snatches - 20,19,20,13
one armed sledge - 23,27,27,22
50# sandbag shoulder squat snatch - 10,11,10,9
tire flip - 16,17,16,15
15# ball slams - 17,16,14,14
double unders - 36,39,49,42

probably my best day of double unders EVER! got a good rhythm and kept going. About 30 minutes after WOD, my shoulders (delts?) are sore, almost painful, probably from the sledge hits on the tire. Nice WOD. Finished it off with a tire carry and burpees.

2 WOD Day - Relay for Life

4pm - AMRAP 12 minutes
5 tire flips
30 yd. 64# sandbag carry
10 burpees (over parallettes)
30 yd. 64# sandbag carry

5 rounds plus (tire flips, sandbag, 7 burpees)

11:45pm
Fight Gone Bad (Rx) 283 PR

Functional

2 rounds for time:
12 115# left hand suitcase deadlift
12 right hand 45# barbell press
30 45# virtual shovels (15 each hand)
100yd 54#kb carry
200m run
12 115# right hand suitcase deadlift
12 left hand 45# barbell press
200 yd 45# slosh pipe carry
10 tire flips
200m run

time 23:41

@ RHS track...Saturday AM

slosh pipes and tire flips

3 rounds of:

200 yards with 20# 3"slosh pipe overhead
7 tire flips
200 yards carrying 45# 4"slosh pipe
time = just under 16 minutes

Did this one on the track/football field. Carried the 45# pipe in front for most of the first 2 rounds then on my shoulders for the remaining distance. My shoulders are very tired from overhead carry.

Left shoulder tweaked a little bit, I think from yesterday's KB swings.

Nice workout!