12-31-17

2. Oly
Squat Clean 4×5 @70-75%
Row 1k (slow/steady) for rest between sets

165 felt awesome with belt

3. WOD
5 Rounds:
1 Pegboard Climb
3 Parallette Handstand Push Ups
25 air squats

Time: 12:50
Parallette with 4, 3, 2, 1, 0 abmats each set. All ub except last set was singles. It hurt to out my head in the bare mat.

Pegboard up to the E and back down.

4. Interval 
EMOM for 15 Minutes:
10 Clean and Jerk 155/105lbs
40 Double Unders
2 Legless Rope Climbs
(Alternate Movements.)

C&j were singles as 8-8-6-6-6
Only frst set dus was ub.
All climbs good

12-29-17

Met-Con 
AMRAP 15 Minutes
24/16 Calorie Bike
15 Toes to Bar

R: 6+1.4 cals
T2b ub thru 4 rounds then 8-4-3, 7-4-4

T2b felt way better than I expected, especially considering my R SIJ is stiff.

12-28-17

Warm up
5min easy assault bike
36 cals at 200 watts

Interval 
6 Rounds:
3 Bar Muscle Ups
6 Handstand Push-Ups
9 Kettlebell Swings 70/53lbs
Rest 2:00 (After completing 6th round.)

*Repeat for 5 Rounds
Rest 2:00

*Repeat for 4 Rounds

Total w/rest: 30:03
6 rounds: 8:53
5 rounds: 9:43
4 rounds: 7:03

Couldn't breathe out of my nose. Grip and muscles we're fine. No misses, just couldn't breathe.

Deadlift
3 sets of 15

255 all ub

12-27-17

2. Strength
Push Jerk
5×4 @ 75%

195 no missee

3. OLY 
Every :90 for 9 Minutes
2 Misfit Snatch Complex 70%+ of 1RM
Squat Snatch, OHS, Hang Squat Snatch, OHS
You can build throughout sets

125, 2 misses.

2. Met-Con 
AMRAP 12 Minutes
30 Front Squats 135/95lbs
30 Box Jump Overs 24/20″
30 Pull Ups

R: 1+9 bjo

First round was 6:17 with squats in 10s and pull ups 15-15. Second round squats took 5:12. I was a pansy, stood way too long between sets of 5.

12-24-17

2. Oly
Squat Snatch 4×5 @65-70%
Bike 2k (slow/steady) for Rest between sets.

115 for 2 sets, 135 for 2 sets. All ub singles. No misses.

3. WOD
For Time:
21-15-9
Hang Squat Snatch 115/85lbs
Ring Dips

Time: 8:30

21 set in 3:30.
Snatches as 4-7-4-3-3, 5s, 5-4
Dips as 7s, 5s, 5-4

12-22-17

For time:
160 air squats
80 push ups
40 ghd
5 legless rope climbs

Time: 13:56

Squats 100-60
Push ups 10s thru 50 then 5s
Ghd 10-10-5-5-10
Rope climbs as singles

4 Rounds:
AMRAP 3 Minutes
3 Sandbag Cleans 150/100lbs
6 Muscle Ups
9 Burpees to 6″ Target
Rest 2:00

R1: 1+2 mu
R2: 1+1 clean
R3: 1+1 clean
R4: 1+2 cleans

Mu were 6, 3-3, 3-2-1, 4-2

12-21-17

3 rft
30 Cal ski erg
20 ohs 135#
10 strict hspu

Time: 29:43
R1: 6:48
R2: 10:02
R3: 12:53

Ski was 1:43, 1:40, 1:38
Ohs 13-7, 7-7-6, 9-6-1-4
Hspu we're 1-3-3-3, all 2s, all 1s. Was on wall for last set at 22:50

12-19-17

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

R: finished 4th row. Pull Ups were ub, ub ,11-10. C&j fast singles.

12-17-17

1. Warm-up
Floss Wrists
3 Steady Rounds:
15 Overhead Walking Lunge Steps 95/65lbs
10 Strict Pull Ups

2. Oly
Squat Clean 4×5 @65-70%
Jog 800m for Rest between sets.

165 all quick singles. 17:11.

3. WOD
AMRAP 7 Minutes
100/70 Calories on Bike
Max Wallballs in remaining time 20/14lbs

5:55 for cals
27 ub wb

4. Interval 
EMOM for 21 Minutes
7 Unbroken Overhead Squats AHAP
1 Pegboard Climb
7 Unbroken Bench Press
Alternate Movements each minute.

Ohs 95
Pegboard to U
14 push ups instead if bench

12-15-17

1. Warm-up
4min assault bike z1

2. Strength 
Find new 5RM Back Squat

255, 275, did 1 rep at 295 and stopped cuz I knew there wasn't 4 more in me.

3. Met-Con 
AMRAP 15 Minutes:
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry 100/70lbs per hand
10 Alternating Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
20 Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
30 Pistols
etc…

Total: finished farmer of 50 set. Had 3 sec, could've done 1 pistol.

4. extra
10 Rounds:
Not for time
30 Double Unders
2 Strict Muscle-Ups

Time: 10:40

First 5 rounds in 4:42.
First 2 du sets broke 1x each, then ub last 8 rounds.
Strict mu ub til 10th round 1-1. No misses.

12-14-17

EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
You can build throughout sets.

105

5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)

R1: 2:59
R2: 2:44
R3: 2:39
R4: 2:32
R5: 2:27

C&J got faster. Squats ub. Row was 49-52 sec each.

12-12-17

In 3:00 Complete
30 Wallballs 20/14lbs
10 Ring Dips
Rest the remainder

In 3:00 Complete
32 Wallballs
12 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14 Ring Dips
Rest the remainder

Etc…continue until failure

R: 19 dips in the 40-20 round

Wb as 20 then rest to the minute, then remainder each time.

Dips broke into 1/3 sets.

Dips are what failed.

Total wb: 210

12-8-17

2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM

275 x 26

3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs

R: 6+6 t2b
Cleans all singles
T2b ub
Dus were ub or 1 break

4. Bitch Work
For Time:
1200m each
Ski
Bike
Row

Time: 12:02
Ski 5min
Bike 2
Row 4:47

12-7-17

3 rft
400m run
15 bar facing burpees
30 DB snatch 50#

Time: 15:50
All ub but run slowed down.

12-5-17

2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

205

Conditioning
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

R: 2 rounds in 16:30 then had to leave. Way slower than I predicted.

First set ub except ttb were 10s
Second db were 10s and ttb 10-10-5-5

12-3-17

2. Strength
Power Olympic Lifting Total

Find 1RM Power Snatch
175

Find 1RM Power Clean + Push Jerk
Hit 205 both. Cleaned 225 but missed jerk.

3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups

Time: 24:53
Bbj in 4:59
Ohs at 17:30
Bmu all 5s

12-1-17

Front squat max
265

Teams of 3:
20min amrap
7 db snatch 60#
10cal row
7 bar facing burpee

You go I go

I did 7 rounds as 2nd guy. Team did 6+55 reps.

3 rounds for time:
50m farmers carry 140# each hand
400m run

Time: 10:08
Carries were ub except turnaround.

11-30-17

8 rounds:

12 ring push ups
8 DL 225
12 wallball 20#
8 kbs 70#

Time: 19:32

First 4 rounds took 8:14
Ring push ups ub thru 4 then 6-6.
All rest ub

11-28-17

500m row

Kbs
4x10
44, 44, 70, 70

Conditioning
AMRAP 15:
4 Strict Pull Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Rounds: 5+3 front squat. All ub.

11-26-17

1. Strength
Back squat
5x5 at 80%

245
Belt for last 3 sets

2. WOD
12min amrap
100m run
4 muscle ups

Total: 1 muscle up into 10th round. All muscle ups ub.

3. Bitch Work
6 rounds:
Row 5min for distance
Rest 2min

1294
1281
1271
1295
1314
1325

11-25-17

3. Met-Con
6 Rounds:
50′ Overhead Walking Lunge 95/65lbs
15 Chest to Bar

Time: 12:16
Ub lunges. All c2b were 10-5. Could've done ub but didn't want to have bicep pain for 5 days.

4. Interval 
5 Rounds:
AMRAP 2 Minutes
10 Clean and Jerk
Max Bar Facing Burpees in remaining time
Rest 2:00
C&J Weights:

R0 115/75lbs
R1 135/95lbs
R2 165/115lbs
R3 185/125lbs
R4 205/135lbs

Did 18 burpees first round but tweaked my left rhomboid on one of the cleans. Had to quit on second pull off 135. Adjusted the workout to the following:

4 rounds of 2 minute amrap:
35 second ski erg for cals
Bar facing burpees

15,18
14,18
16,17
16,18

11-23-17

Friends Thanksgiving

Straight through for time:

Angie's house
20 pull ups
20 push ups
20 sit ups
20 squats 95#

Helen's house
400m run
21 kbs 53#
12 pull ups

Fran's house
15 thrusters 95#

Nancy's house
400m run
15 ohs 95#

Kelly's house
400m run
30 box jumps 24"
30 wallball 20#

Time: 15:51

Thrusters 8-7
Ohs 8-7
Could've done then ub but broke to feel better on the runs after.

11-21-17

Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Time: 12:05

First round was 3:00.
Snatch as 10, 5-5, 5-5

Chest congested.

11-19-17

2. Strength
Back Squat
Speed Work
8×3 @ 70%

215

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.

Missed two at 165, hit two at 165, missed 175, hit 165

Conditioning
AMRAP 25:
Teams of 3:
600 Meter Run (each athlete runs 200m)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Me, JB, and Ryan
Got 13 thrusters at 135

11-17-17

Oly
Push Press
4×2 @ 90%

205
Very happy, that was my max on testing.

Met-Con
For Time:
100/80 Calorie Row
30 Dball Cleans 150/100lbs

I couldn't do the 150 off the rower so I did 45 reps at 100#.

Time: 12:00

Row in 4:40, 30 at 10:00.

Bitch Work
10 Rounds:
10/7 Calories on Ski-erg
4 Deficit (8/6″) Handstand Push-Ups
Rest :45

1:03 ub
1:05 ub
1:41 2-1-1
1:43 2-2
1:44 2-2
1:45 2-2
2:12 2-1-1
1:50 2-1-1
1:52 2-1-1
2:20 1-1-1-1

11-12-17

2 Steady Rounds:
15 Light Pause Front Squats
15 Ring Dips
30 Calorie Row

2. Strength
Back Squat
Speed Work
8×3 @ 67.5%

205

3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.
See Clean Deadlift video HERE

Power cleans 215, 225, 225, 225
This is less than last time. I don't have it today. Throat is sore too.

Clean pull 260, 290, 290, 290

Clean deadlift 310, 340, 360, 360

4. Bitch Work 
4 Rounds:
Bike 5/4.5k
Rest 3:00

R1: 7:36
R2: 7:46
R3: 7:50
R4: 7:46

11-10-17

1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups

3. Met-Con
7 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lbs

Time: 7:52
Goal was s2o ub. Did it but was last in WOD.

4. Interval 
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90

R1: 5:28
R2: 5:00
R3: 5:28

Dus were terrible on 3rd set.
Kbs fr squats were 10-6-4, then 8-7-5s

2. Oly
Split Jerk
7×2 75-85%

185, 185, 195, 195(1), 195
Tired and form was garbage so I stopped after 5 sets

11-9-17

For time:
800m run
100 wallball
800m run

Time: 12:52

WB as 50-30-20
First 800 was 4:02. Didn't look at clock again after.

Clean and jerk
72.5%
6x3

175

11-7-17

Pause Front Squats
2-2-2-2-2-2
80%+ 1RM

210

5 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

Time: 13:45
Snatch ub
Dus were worst in a while, only 1 ub set on round 4.

11-5-17

1. Warm-up
7min bike

2. Strength
Back Squat
Speed Work
8×3 @ 65%

195

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.

155
185
235

4. Bitch Work 
10 min xebex bike
143 cals, 345 watt avg, 6421m

5. Accessory
Every :90 for 15 Minutes
2 Rope Climbs

No prob

11-3-17

1. Warm-up
3 Steady Rounds
Bike .5k
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

2. Oly
Push Press
4×3 @ 85%

175

3. Met-Con
4 Rounds:
50′ Back Rack Walking Lunge 155/135lbs
15 Box Jump Overs 24/20″
21 Pull Ups

Time: 10:28
Ub, Mackenzie beat me by 58 sec

4. Interval 
5 Rounds 3min amrap;
Row 500m
Max strict hspu
Rest 3:00

6-2, 5-1, 4-2, 4-2, 3-1

11-2-17

Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 85%

265

Then 245 for sets of 3.

AMRAP 15:
10 Deadlifts (225/155)
15 Calorie Row
20 Wallballs (20/14)

R: 5+1 wb

All ub. Transitions were the killer

10-31-17

AMRAP 12 Minutes
5 Deadlifts 275/185lbs
10 Bar Facing Burpees
15 Abmat Sit Ups

R: 6+5 burpees

10 Rounds:
Every :90
Sprint 15/9 Calories on Rower

27, 24, 23, 23, 22 secs

I hit 2774 cal/hr

10-29-17

Warm up
2 rounds
10 pause front squat 95
10 strict pull ups
20 Cal bike

Speed Squat
8x3 at 62.5%

185

3. Oly
Power Clean 4×1

225, 225, 235, 235

Clean Pull 4×1

275, 285, 295, 305

Clean Deadlift 4×1

315

4. Bitch Work 
Ski 40 Minutes
Keep 500m split times within 3 seconds from beginning to end.

Pace: 2:08.3
Total: 9356m

Didn't feel bad. I got faster as I went.

10-27-17

1. Warm-up
3 Steady Rounds:
Ski 250m
15 Banded Good Mornings
10 Dumbbell Push Jerk
5 Strict Handstand Push-Ups

2. Oly
Split Jerk
6×3 70-80%

6 sets at 205. 2 misses.

3. Interval 
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
Reset each AMRAP.

R1: 3:23+16 wb
R2: 3:54+2 wb
R3: 1 wb into 10 set

14 rep decline each round. T2b was difference. All wb ub. T2b ub in R1. 8-7, 5-5, 5 R2. 8-3-4, 5-5, 5 slow R3.

10-26-17

Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset
Then
7×1 @ 80-90% of your 1RM.

4x2 at 115 for 2 and 125 for 2

7x1 at 145, 145, 155 miss, miss, miss, 145,

For Time: 
15-12-9
Calorie Row 
Power Snatch (95/65)

directly into…

15-12-9
Calorie Bike 
Clean and Jerks (95/65)

Time: 11:31

1st part: 5:09
2nd part: 6:01

10-24-17

Front squat
5x3 at 70+%

185 x 3 sets, 205 x 2 sets

EMOM for 15 Minutes
15 Kettlebell Swings 70/53lbs
15 Box Jump Overs 24/20″
15 GHD Sit Ups
Alternate Movements.

Ub except t2b as 15, 15, 10-2-3, 8-3-4, 5-5-5

10-22-17

1. Warm-up
2 Steady Rounds:
15 Light Snatch Balance
15 Chest to Bar Pull Ups
30 Calorie Row

2. Strength
Back Squat
Speed Work
8×3 @ 60%

185

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Snatch 155
Pull 185, 185, 155, 155 dropped for better form.
DL 255

5. Accessory
With a partner (or rest at least 1:1)
Accumulate Max Peg Board Climbs in 15 Minutes.

5 each

10-20-17

2. Oly
Push Press
4×4 @ 80%

165

3. Met-Con
AMRAP 15 Minutes
Bike 1/.8k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar

Total: 3+12 snatch

T2b we're 15, 8-7, 8-7
Snatch ub except 3rd set I broke at 15. That was the difference between Adam and I. He won by 8 snatch.

4. Strength
Sumo Deadlift
3x3

335

10-19-17

Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

145, 145, 165, 165

Then
7×1 @ 80-90%

195, 195, 195, 195, 215, 215, 215

4. Interval 
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

R1: 4 ub w 4 sec left
R2: 4 ub w 6 sec left
R3: 4 w 8 sec left. I lost the bar out front on 4th ohs of first set.

10-17-17

Snatch
6×3 @ 70-75%

115

Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

145, 155, 165, 165, 165(2)

6 rounds
Row 150m
Rest 1min

27,27,25,25,25,25

10-13-17

2. Strength
Find a 1RM Front Squat

265, missed 275.

3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m

Time: 7:05
Used hex bar with 275 total.

4. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

R1: 16
R2: 10
R3: 6
R4: 6

Total: 38
T2b died: 15, 10-5, 8-7, 5-5-5. The 5, 7 , and 2 of the 5s were singles.

10-12-17

Squat snatch max
Not a good morning. Missed 165 4x. That's awful.

Push press max
205

50 burpees for time:
2:19

10-8-17

Deadlift 3RM
385 no prob
Couldn't move 405 passed 1 inch.

Amanda
9-7-5
Squat snatch 135
Muscle ups

Time: 7:02
Snatch all singles, mu ub.

Death by hspu
Walk 5' further every minute until you can't fit it in the minute.

I got 17' in the 20' minute (minute 4).

5k xebex (bike)
8:18 (103 cals)

10-6-17

Strict Press Max
185

Back Squat Max
300 easy. Missed 315 by 1 inch.

Machine Tri
6k assault bike (9:00) faster than last time by 1:40.
3k row (11:44) pace 1:57
3k ski erg (13:20) pace 2:07

Time: 34:05

Beat my time on 8-26-17 by 3:03.

10-5-17

BUY IN: 60/50 CAL AB

THEN..
5 ROUNDS
10 HANG POWER SNATCH (95/65)
200M ROW/SKI ERG
10 BOX JUMPS (24/20)

Time: 12:24

Ub. 2:15 on airdyne (cal counter doesn't work)

Back squat
5x95
5x185
3x235

10-3-17

100 bar facing burpees for time:

Time: 7:39
Unbroken. Felt good and very efficient.

Beat my last time by 2:06. (Did 9:45 on 8-11-17)

3 rft:
30 hang power cleans 95
30 wallball 20
30 Cal row

Time: 15:04

Cleans 20-10, 10s
Wallball 20-10s

10-1-17

2. Strength
Strict Press
2×10
Then
5 Rep every 3:00 for 12 Minutes
AHAP

135x3 sets, 145x1 set

3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Please See Demo Video HERE

135, 165, 185, 200
Did 1 rep and jerk at 200

Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS

215x4, 225x1, 230x1
Jerked all

4. Bitch Work
Bike 24 Minutes
:90 Minute Fast/Aggressive
2:30 Minutes Steady/Recovery

Total cals 253

9-29-17

Back squat
3x3 at 75%
225

3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike
10 Squat Cleans 165lbs
Max Calories on Bike in remaining time
Rest 3:00

20, 11, 9 cals

Got off bike at 1:34, 143, 1:42

Got back on with 1:07, :25, :20

9-28-17

4 Rounds:
12 Power Snatch 95lbs
12 Overhead Squats
12 Ring Dips

Time: 9:26
Ohs ub
Snatch ub then 11-1
Dips ub then 7-5, 6-6, 6-3-3

Splits: 1:30, 3:00, 2:30, 2:22

9-24-17

2. Strength
Strict Press
2×10
Then
3 Reps every 2:00 for 12 Minutes
AHAP

155
3,3,3,3,2,2

3. OLY
18min cap
3 rounds
21 push ups
15 Dball shoulder throws 100#
500m row

Time: 15:24

4. Bitch Work
3 Rounds:
Ski Erg 15 cal
Rest 90 sec

0:39, 0:36, 0:37

9-23-17

CFN vs CFV Throwdown 2017

My partner was Adam Wilson.

WOD 1:
Squat Clean and Jerk Ladder
10min cap
10-8-6-4-2 each at 155, 185, 205, 225, 255.

We hit 2 squat cleans at 255 then I hit 111 ub dus for tie breaker.

WOD 2:
Tri Harder
26min cap
10 rounds
250m ski erg
20 Cal assault bike
250m row

Time: 24:59

WOD 3:
Chipper
15min cap

100 wallball (50 w 20# wb, 50 w 30# slamball)
80 kbs 70#
60 deadlift 225#
40 c2b
20 synchronized burpee over bar
100 meter bear crawl w furniture sliders

Time: 12:57

C2b were way worse than planned, sets of 8. Burpees were terrible, sets of 4-5.

Overall we were middle of pack out of 20 teams. Kate and Loreyn got 3rd place. Kate hit 10 bar muscle ups.

9-22-17

Throwdown 2017 Chipper Practice

9-19-17

Back squat
5x5 at 80%
240

Row 5k
200m hard
300m recovery

Time: 19:32

2k: 7:43

4k: 15:40

On pace avg 1:43
Recovery Pace avg 2:11

9-15-17

Conditioning
AMRAP 20 Minutes
6 Squat Snatch 135/95lbs
12 Box Jump Overs 24/20″
18 Cal row

R: 5+9 bj

No fails on snatch, all singles. Ub bj. Row at 12-1300 finishing 50-53 sec per round.

Back squat
3x3 at 92.5%
Too pooped from metcon for 92%. Did 85%.

255

9-14-17

Throwdown 2017 Practice
Squat clean and jerk ladder
I practiced trying to get half of the:
10 min cap
10 cleans then 10 s2o 155
8,8 185
6,6 205
4,4 225
2,2 255

I got 5, 4, and 3 in minus the 3 s2o. That's bad. Missed first clean at 205. Had 2 missed s20.

8min amrap
10 t2b
10 burpees

R: 6+2 t2b

T2b died quick. I wanted to be ub, only had one ub set of t2b.

9-12-17

Back squat
5x5 at 77.5%

235

2. Conditioning
AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

Total: 5+4 kbs ub

9-10-17

Throwdown 2017 practice

Squat clean and jerk 225

Squat clean 235

Tri Harder
8 rounds in 21:00

9-8-17

2. Strength
Back Squat
3×3 @ 90%
Click HERE for some tips on bracing in your squat.

275x3, then 2 sets of 3 at 285.

4. Conditioning
3 Rounds:
AMRAP 4 Minutes
40/24 Calories on Bike
20 Kettlebell Swings 70/53lbs
Max Strict Handstand Push-Ups in remaining time
Rest 2:00

R1: 8, had 1:17 for hspu did 3-3-2
R2: 4, had 0:42 off yellow bike (harder bike) as 2-2
R3: 2, had 0:43 off yellow bike as 1-1

All kbs ub. Yellow bike is harder so we did 30 cals on that.

9-7-17

5 RDS for time:
7 front squat 165
11 bar facing burpees
15 ghd

Time: 13:31

Ub but transitions were too long.

9-5-17

2. Strength
Back squat
5×5 at 75%

225

3. Metcon
3 rounds:
20 burpees
20 box jump 24"
20 slamball 30#

Time: 9:03
Ub except transitions box to slamballs.

9-4-17

19 Hot Shots
6 rounds:
30 air squats
19 power cleans 135
7 strict pull ups
400 m run

Time: 33:59

First 3 took 15 min
Pull ups ub one set then all 3,2,2
Squats ub
Cleans all singles as 10-9, 10-8, 10-5-4s

9-3-17

1. Warm-up
Floss Shoulders
Then
4 Steady Rounds
10 Kettlebell Swings
Run 100m
10 Heavy Wallballs

2. Strength
Strict Press
2×10

95, 115

Then
2 Reps every 2:00 for 12 Minutes
AHAP

135, 145, 155, 165 for 3 sets

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

135 for 3 sets then 155 for last

Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

185, 195, 205 for 2 sets each

4. Bitch Work
Run 3 Miles
Negative split each

7:20, 7:15, 6:59

Total: 21:34

5a. Gymnastics Accessory 
GHD Sit Ups
5×15
Rest as needed.

9-1-17

1. Warm-up
Slow 10 Minute Row
Then
Steady Through
10 Kipping Ring Dips
20 Box Step Ups
:60 Wallsit

2. Strength
Back Squat
3×3 @87.5%
Click HERE for some tips on bracing in your squat.

135, 185, 205, 225, 245, 265 all for 3.

Then working sets at 275 w belt.

3. Bitch Work
8 Rounds:
Ski 200m
Rest 2:00

R1: 38.1
R2: 37.5
R3: 37.1
R4: 36.5
R5: 37.0
R6: 37.4
R7: 37.2
R8: 37.8

After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.

4. Conditioning
AMRAP 20 Minutes
Run 400m
24 Wallballs 20/14lbs
12 Handstand Push-Ups

3+7 wb

Totally gassed out with no sleep and no fuel since 7 am.

8-31-17

4 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
120 Double Unders

Time: 21:00
Dl ub
Squats as 40-10-10, then 20s
Dus we're not good. Did one set of 65 to start 3rd set and 61 to start 4th set. Rest were poor.

8-29-17

Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
See Demo Video HERE

95, 95, 115, 115

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week.

135, 145, 155 all x2 sets no misses.

15min amrap
300m row
21 ohs 75#

R: 5+6 ohs
All ub. Transition break.

8-27-17

1. Warm-up
Floss Quads
(Just above the knee)
Then
3 Steady Rounds:
15 Light Push Press
Run 200m

2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP

2x10 at 95, 115

1 reps at 135, 155, 165 x 4, 175, failed 185

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

135

Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS

165

4. Bitch Work
Row 200/150 Calories
:20 Sprint
:40 Slow

Time: 10:19

First 100 in 4:35.

8-25-17

1. Warm-up
Steady Through
20 Empty Bar Overhead Squats
20 Kettlebell Swings 1.5
20 Burpees to 6″ Target

3. Strength
Back Squat
3×3 @85%

185, 225 x 3 sets

2. Conditioning
For Time
25 GHD Sit Ups
15 Power Snatch 95/65lbs
20 GHD
15 Power Snatch
15 GHD
15 Power Snatch
10 GHD
15 Power Snatch

Time: 8:20
Snatch all 10-5. Ghd ub. Short transitions.

4. Bitch Work
7 Rounds:
Run 100m
Walk back to start slow for rest.

Got a hamstring quiver on the 5th rep and stopped.

5. Push ups
20 sets of 5

Time: 5:33

8-24-17

100 front squats for time 95#
9:21

Did as an emom. Avg time was 24 sec

10min emom all same min:
5 deadlift 225
5 bar facing burpee

Finished all rounds in 28-30 sec

8-22-17

Conditioning

Score is total cals

4 min amrap
3 RDS:
10 wallball 25
10 t2b
Then row max cals
Cals: 39

Rest 3 min

4 min amrap
3 RDS:
9 wallball 25
9 t2b
Then row max cals
Cals: 29

4 min amrap
3 RDS:
8 wallball 25
8 t2b
Then row max cals
Cals: 17

Rest 3 min

4 min amrap
3 RDS:
7 wallball 25
7 t2b
Then row max cals
Cals: 29

Rest 3 min

Total cals: 114

Only breaks were on second and third set of 8 t2b as 5-3 and 4 then 4 singles

8-18-17

Conditioning
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target

Time: 24:06

109 dus ub in 1:04, finished 300 at 4:30. Broke 2x in 109-200, multiple in 200-_300.

Air squats were 40-25-15-20s. Fin 100 at 7:40, 200 at 11:27.

Push ups as 10s thru 40, 5s thru 70, 3-2 thru 100 at 18:32.

Burpees as 5s thru 30 then 10s at 24:06

Bitch Work
Misfit Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row

Due to limited equipment I did it as bike, row, erg.

Time: 37:08

Bike: 10:40, 55 rpm
Row: 12:38, pace 2:08
Erg: 13:02, pace 2:11

8-17-17

3 rounds for time:
30cal row
15 burpee box jump overs

Time: 10:00

Rows were 1:17, 1:11, 1:08

3 rft
20 push ups
10 strict pull ups

Time: 7:10
Push ups 20, 10-7-3, 10-5-5
Pull ups 5-5, 5-3-2, 5-3-2

8-15-17

Warm up
500m row
1:52

10 rounds:
10 squat 135

Time: 11:51
Going 10 rest 40-60 sec

10min amrap
200m run
20 Russian kbs 53

R: 5+200m
Ub

8-13-17

For time:
100m run
15 deadlift 225
50 dus
400m run
50dus
200m run
15 DL
100m run

Time: 5:36
Win, ub.

3 rounds:
Shuttle run
10 back
20 back
30 back
3 min rest

Won all 3 rounds

4 rounds:
25 box jump 30"
Rest 60-90sec

R1: 1:51
R2: 1:21
R3: 1:15
R4: 1:08

2 hours later...

1 hour amrap jumping at
Defy Gravity

8-11-17

100 Cal assault bike for time

3:46
80 rpm avg

100 bar facing burpees for time

Time: 9:45 ub

8-10-17

1. Barbell Conditioning 
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Did 95 and was building to 155 before starting but on first clean of 125 I strained my L levator and couldn't do any more barbell.

2. Conditioning 
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Did this without thrusters and rested 1:1.

21: 2:10
18: 1:44
15: 1:23
12: 1:06

8-8-17

Strict press max
175

Front squat max
245
That is weak.

Interval
Row 30sec on/off for 5 min

1397m
1:48 net pace

8-6-17

1. Warm-up
3 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups

R: 5+333m
Ohs 11-10 then 8-7-6s
C2b 11-10

3. Interval
5 Rounds:
15 Deadlift 225/155lbs
15 Toes to Bar
Rest :60

Did 1 round in 2:40 then stopped.

8-4-17

Refer back to MFT #1216

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

Total: 23 wb into 30 round
10 reps better than last time. Didn't rest in bj at all.

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

95, 115, 135, 145, 155, 165
Very happy

4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60

4:02, 5:17, 5:56

5-3-2-3-2
5-3-3-2-2
4-3-3-2-1-1-1

8-3-17

1. Warm-up
2 Steady Rounds:
Row 500m
25 Push Press w/ Empty Bar
25 Push Ups

2. Conditioning
3 Rounds:
3 Rope Climbs
15 Burpee to 6″ Target
20 Dumbbell Snatch 50/35lbs

Time: 9:44
Db snatch ub, then 10-10
Transition time added 1:35 total

3. Interval
For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 115 lbs
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk

Total time: 10:57
Working time was 8:57
Dus ub
C&j all singles

8-1-17

10 RDS
100m run
10 ring push ups
100m run
7 strict pull ups
7 t2b

Time: 26:50

Push ups ub. Pull ups ub thru 6 then 5-2. T2b ub every set except 2 when I did 4-3.

7-30-17

1. Warm-up
3 Steady Rounds:
15 KB Swings 53/35lbs
15 Push Ups

2. Conditioning
3 Rounds:
40/25 Calories on Bike
80′ Handstand Walk
(40′ out 40′ back)
20 Deadlifts 195/135lbs

Time: 23:26

Ub except hs walk. Was poor.

3. Lift
Strict Press
10×3
As Heavy As Possible

135 across. Should've gone 145 for last 3 sets. Happy.

4. Interval
AMRAP 12 Minutes:
Climb the Ladder
1 Power Snatch 165/115lbs
1 Rope Climb
10/8 Calories on Bike
2 Power Snatch
2 Rope Climbs
10/8 Calories on Bike
Etc..

Use the Bike as a recovery pace

Finished 1 snatch of 5 set. Missed 2 reps total, the very first snatch and the second snatch of the 4 set.

I am very happy with that. I haven't attempted a snatch heavier than 155 in months.

7-28-17

1. Warm up
Steady thru:
10 bar facing burpees
15 light hang power snatch
10 bar facing burpees

2. Conditioning 
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Time: 18:12
Ub except transitions. Both rows we're 2:55. First beep test 2:51.

3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible
Weight can move up and down across seven sets.

95, 95, 115, 115, 135, 135, 155

No misses. Happy with that. My goal was 135.

7-27-17

3 Rounds:
5 Power Cleans 165lbs
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest 2:00

R1: 2:13
R2: 2:20
R3: 2:31

10min steady row
2:09 Pace
2350m

7-25-17

1. Warm-up
3 Rounds
:30 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
7 Rounds:
5 Bar Muscle Ups
20 Wallballs 20/14lbs
Drew and Sherb offer some tips on Bar Muscle Ups HERE

Time: 13:02

Bmu ub
Wb was 20 then 10-10s

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time.)

165, 175, 185, 195, 195
Missed 4th rep on last set

4. Core
Accumulate 6 min front plank

Time: 9:30

3 sets of 1min rest 30
Then 2x 0:30 rest 30
Then 0:45 rest 30 then 0:45

7-14-17

“Jack”
AMRAP 20 Minutes
10 Push Press 115/85lbs
10 Kettlebell Swings 53/35lbs
10 Box Jumps 24/20″

R: 10+1 kbs

Ub but transitions too long

7-13-17

For Time: 
300 DU
2K Row
100 Wall Balls (30/20) 

Time: 23:17

Dus in 6:42. Was at 2min/100 Pace thru 200 and then died. Even 2 min Pace is bad.

Row in 7:53

Wallball took 8:11. Did 10s with 30lb slamball.

Sumo Deadlift
10x3 at 65% 3 rep max

240

7-11-17

Conditioning 
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Time: 12:14
Rounds 3:45, 7:35, 10:30, 12:14
All ub

7-7-17

1. Conditioning
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

Time: 44:47

Rounds were 7, 16:15, 25, 36:05, 44:47
Rope climbs we're smooth, 5 sec rests.
Push ups were 10s in first round then 5s thru 25 then 3-2s

2. Lift
Power Snatch
7×2 Touch and Go
80%+

135, 140, 145 (1), 145 (1), 145 (1), 145, 145

(1) means I hit the first, missed the second.

7-5-17

1. Warm-up
5 Minute Steady Row
then
Floss Elbows and Calves

2. Conditioning
3 Rounds:
Ski 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs

Time: 18:09
Ski was 1:31, 1:44, 1:41
Hspu 20, 7-7-6, 6-7-7
Ohs 8-7, 8-7, 4-4-7

3. Lift
Sumo Deadlift
5x3 as heavy as possible

335x3 sets, 345, 355

4. Interval
AMRAP 15 Minutes
12 Burpees to 6″ Target
9 Russian kbs 70#
6 GHD
Rest :60

R: 6+8 burpees

7-4-17

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders

Time: 11:54
Last du rep took 24 sec with 4 missed, pathetic.
Did cleans all fast singles.
Squats 30-30 then 15s
Dus 4 breaks each til end.

3. Lift
EOMOM for 16 Minutes
2 Squat Clean and  2 Split Jerk
75%+ 1RM

175 across no misses.

4. Interval
3 Rounds:
Run 400m
21 Strict Ring Dips

Rest 2:00

2:16
2:15
2:17

7-2-17

1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
5 Squat Snatch 55

2. Conditioning
AMRAP 12 Minutes
5 Squat Snatch
95lbs
100′ Farmers Carry
Hex bar 205
(50′ out and back)

Snatch weight increases 20/10lbs per round.

Hit 5 at 155 in 6 attempts and got 50' of farmer carry.

3. Lift
Strict Press
10×1
As Heavy As Possible.

135,145,155,165,175, then 165 for 5 sets.

Happy with that, my goal was 165

4. Interval
AMRAP 10 Minutes
10 cals assault bike
20 Wallballs 30#
Rest :40

5 wb into 4th round

6-30-17

Conditioning
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

Time: 19:08
Finish 5 mu at 2:57. Did 100 squats ub.
Squats 25-25-25 then Mu 5-5 at 6:27
25-25 then 5-3-2-2-2-1 at 11:19
25 then 3 and 2s at 19:08

Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.

2 sets each at 115, 125, 135, 145
Missed first hang snatch at 145 and full snatch of 2nd set.

Run
3 rounds
800m run
Rest 3min

R1: 3:14
R2: 3:08
R3: 3:06

6-29-17

6 rounds:
20 kb goblet lunges 53#
10 push press 95#
10 ring rows
20 slamball 30#
Rest 1min

R1: 2:14
R2: 2:06
R3: 2:01
R4: 2:06
R5: 2:13
R6: 2:17

Ub except dropped slamball once on 3rd round that cost me sub 2min. Dropped 2x on 4th set. They were accidental drops, not rests. Ring rows ub thru 3 then 6-4-1, 5-2-1-1-1, 5-2-1-1-1

6-27-17

For time:
Run 1 mile
18-15-12
Front squat 165
C2b

Time: 19:15
Mile in 7:32
Squats 6-6-6, 6-5-4, 6-4-2
Wanted to go 6-6 on last set.
C2b ub

6-25-17

1. Warm-up
4 Rounds:
10 Calories on Bike
10 Hang Snatch 75/55lbs

2. Conditioning
AMRAP 20 Minutes
12 Box Jump Overs 24/20″
10 Alternating Pistols
8 Deadlifts 225/155lbs

R: 9+8 bj over
2 missed pistols rest ub. 5 rounds in first 9:53.

3. Interval
AMRAP 12 Minutes
8 Dumbbell Snatch 70/55lbs
10 Toes to Bar

Rest :30

R: 5+6 db snatch
T2b all ub

4. 7x3 tng high hang squat clean

135x3, 165x2, 185x2

First set of 185 was 2-1.

6-23-17

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

Ub

2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups

Time: 17:51

50 ub pull ups in 0:59.
In from 400 at 2:57
Thrusters at 11-10
800 wanted to walk
Thrusters 7-7-7
Run want to walk
Pull ups as 12-10-10-9-9.

3. Lift
Power Snatch
7×3 Touch and Go
70%+

95, 105, 115, 125, 130, 135, 140
No misses

6-22-17

Sumo deadlift
5x135
5x225
5x275
5x305
2x325 (last plate fell off both reps so I stopped)

27-21-15-9
Burpee to 12" target
Kbs 70#

Time: 12:27

Too much rest.
Kbs 17-10, 11-10, then bitched out and did 10-5 should've done 15 ub. Then 9.

27 burpees ub then broke as needed, usually in 1/3 set.

6-20-17

Box squat
10x2 fast
50-60%
155

For time:
18-15-12-9-6-3
T25
Bar facing burpee
Ohs 135

Time: 21:17
Did 3 ohs at 135 and had to drop to 115.
Did 3-7-5-3, 8-7, 8-4, 9, 2-4, 3 (after failing 2x).

Fails on 3 set cost me a sub 20 time. Terrible.

6-16-17

1. Warm-up
1 Steady Round:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

Total: 13 wb into 30.
Ub thru 20 round. 25 wb as 13-6-6, then 10-3

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

135. I'm so far from what I once was...

4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60

R1: 3:34 as 6-4-3-1-1

R2: 4:44

R3: 5:14

6-15-17

24min amrap
10 goblet squats 35#
10 slamball 25#
10 kbs 70#
10 wallball 24#
400m run

R: 100m from finishing 6.

All ub. Run slowed.

6-13-17

5 RDS
2min max squat cleans
Rest 90 sec
50, 60, 70, 80, 90%

115, 135, 160, 185, 210

R1: 20
R2: 11
R3: 6
R4: 4
R5: 3 misses. Caught first but couldn't stand up.

For time:
100 push ups
75 kbs 70#
50 ghd sit ups
25 pull ups

Time: 19:44
Push ups 6:18 as 20, 10 thru 40, 5s
Kbs 13:13 as 15 then 10s
Ghd 17:55 as 10s
Pull ups 10-8-7

6-9-17 regional event #3

16min cap:
100ft single arm overhead DB walking lunges 80#
100 dus
50 wallball 20#
10 rope climbs 15'
50 wallball 20#
100 dus
100ft single arm overhead db  walking lunges 80#

Time: capped at 25ft into lunge

6-8-17

Conditioning
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

Time: 12:51
Did 1min bike each time cuz counter is broken.
Rest ub.

Pace was solid, first round was 3:10. Avg 3:13 across.

Deadlift
5x 135, 225, 275
3x5 of 325

6/6/17

Conditioning
AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20")
12 TTB
9 DB Front Squats (50's/35's)

R: 4+2 t2b
All except t2b were 12,12,6_6,6_3_3,2

6/1/17

Grinder

30 min amrap

12 kb RDL left leg 44#

12 box jump 20"

12 kb RDL right leg 44#

100m kb farmers carry 70# ea hand

12 bb strict press 75#

R: 10+100m

5/30/17 Murph

Murph

For time with 20# vest straight thru:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 63:20

Mile: 8:25

Pull ups: 17:06 (8:41) as 5x10 then 8s and one set of 2.

Push ups: 36:09 (19:03) as 6 thru 24 then all 4s. This is my kryptonite

Squats: 51:50 (15:41) as 15s

Mile: 63:20 (11:30) my run for first 300m was a walk, literally couldn't lift my legs.

5/25/17

2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar

R: 4+8 front squats

Dus 3 sets ub then broke 1x and 2x. The 2x was the last set and cost me finishing the squats. 

Squats 10, 10, 10, 5-5, 8

If I didn't drop the 4th set I would've finished 5 sets.

5/23/17

3 rft:

500m row

21 body weight DL 190

21 box jumps 20"

Time: 12:29

Rows 1:43, 1:47, 1:48

DL 21, 11-10, 11-10

Bj ub

R1: 3:36

R2: 4:23

R3: 4:30

5/19/17

Happy Birthday Rossman!

For time:

50 lateral burpees over bar

40 ring dips

30 front squat 185

Time: 16:08

Burpees ub in 2:48

Dips all 5s (harder than I thought) finished at 5:59

Squats all 3 rest 30

2 rounds

Row 500m

10 bar muscle up

Rest 2 min

Bmu 7-3, 7-3

5/18/17

15min emom (all in same minute)

5 t2b

5 power clean 95

5 burpees

Finished between 33-40 every time

5/16/17

1. Warm-up
4 Steady Rounds:
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row

2. Met-Con
AMRAP 15 Minutes:
40 Wallballs 20/14lbs
20 GHD Sit-Ups
10 Strict Handstand Push-Ups

R: 3+2 GHD 

Wallball were 40, 20-20, 20-20, 20-11-9

GHD 20, 20, 10-10, 2

Hspu strict as 6-4, 5 then kip rest as 5, 10

5/12/17

1. Warm-up
Move Steady Through
Run 400m
30 BB Good Mornings
Run 400m

2. Met-Con
21-18-15-12-9
Chest to Bar Pull Ups
Overhead Squats 135/95lbs

Time: 20:48

C2b 21, 9-9, 8-7, 7-5, 5-4

OHS 9-8-4, 9-9, 8-7, 8-4, 4-5

Had 6 missed snatches into OHS. That's what killed my time, I couldn't snatch it anymore. Should've clean and jerked it.

3. Lift
Back Squat 4×4 @75-85%
Click HERE for a few squat tips.

225 across

4. Gymnastics
:30 on :30 off
For 10 Minutes
Max Rep Push Ups

Total: 119

20-15-15-10-10-10-9-10-10-10

5/11/17

4. Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

Total: 11 hspu

Row in 2:42

Thrusters as 11s finished with 5:15 left

Pull ups as 14,14,14,13

Hspu 10-1

5/9/17

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Box Jumps

2. Conditioning
AMRAP 20 Minutes
9 Squat Cleans 155/105lbs
12 Toes to Bar
15/10 Calorie Row

R: 5

Sq cleans as 3-3-3, then singles

Rest ub

5/7/17

1. Warm-up
3 Steady Rounds
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

2. Met-Con
AMRAP 12 Minutes
Row 250/200m
50′ Front Rack Walking Lunge Steps 135/95lbs
Use 25′ Turn-around

R: 5+250+6 ft

All ub. Was on pace to finish 6 rounds, had 4:06 left at completion of round 4. Needed too much transition between 5th row to lunge.

3. Lift
High Catch Power Clean 5×3

185 across, this felt better than last time.

4. Gymnastics
5 Rounds:
60 Double Unders
12 Kipping Ring Dips
Rest :60

R1: 0:55

R2: 1:02

R3: 1:05

R4: 1:08

R5: 1:25

All dus ub except broke at 51 on last set. Dips 12, 12, 6-6, 6-3-3, 4-3-2-2-1

5/5/17

Warm up

Steady thru:

500m row

40 bb thrusters

500m row

3 rft:

10 thrusters 155

10 box jump over 30"

10 muscle ups

Time: 14:08

Thrusters were way better than I thought I'd do. I was thinking all doubles but I went 5-5, then 3-3-2-2 for last 2.

Bjo ub.

Mu 10, 7-3, 5-2-2-1

R1: 2:56

Back squat

3x5

225

Every 5 min for 15 min:

Run 800m

Amrap strict hspu

R1: 5-3-2

R2: none cuz I rolled my ankle on the run

R3: 6-3-1 (didn't run, walked 300m)

5/4/17

5 rft:

20 box jump 24"

20 kb snatch 44# (10 ea arm)

Time: 10:29 ub

15min amrap

TGU with 44#

Total: 38 ub with 13 sec left

5/2/17

1. Conditioning 
AMRAP 4:
27 Calorie Row
27 Burpees
27 Push ups
Rest 4:00

Total: 1 round plus 3 half pulls that didn't yield a calorie.

Push ups 5-10-6-3-3. Burpees ub

AMRAP 4:
21 Calorie Row
21 Burpees
21 Push ups
Rest 4:00

Total: 1+ 21 cal + 1/2 burpee

Push ups 5-6-5-5. Did rows in 0:50 and 0:47.

AMRAP 4:
15 Calorie Row
15 Burpees
15 Push ups

Total: 1+7 push ups

Push ups 5-5-5, 2-3-2

My push ups were awful so that killed my production. Had 22 sec to do 15 push ups, shoulda been able to finish

4/30/17

1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

2. Met-Con
5 Rounds:
21 Front Squats 115/75lbs
7 Bar Muscle Ups

Time: 15:32

FS as 21 then all 11-10s

BMU all ub

Transitions were what slowed me

3. Lift
High Catch Power Snatch 5×3

115,115,115,135,135

4. Gymnastics
3 Rounds:
100 Double Unders
25 Toes to Bar
Rest :90

R1: 2:46

5 du breaks and 13-12

R2: 3:48

5 du breaks and 13-3-5-4

R3: 3:49

4 du breaks and 10-5-5-5

4/28/17

1. Warm-up
Move Steady Through
Ski 500m
40 Light Hang Power Clean 75
Ski 500m

1:56, 20, 20, 2:01

2. Met-Con
AMRAP 10 Minutes:
80/50 Calories on Bike
30 Deadlift 275/185lbs
Max Bar Facing Burpees in remaining time.

24 burpees

Bike was 5:20

DL took 2:31 as 8,7,8,7

3. Lift
Back Squat 5×3 @70-80%
Click HERE for a few squat tips.

225, 235, 245, 255, 265

4. Gymnastics
6 Rounds:
Run 200m
15 Kipping Handstand Push-Ups

Time: 14:20

Hspu as 15, 8-7, 7-4-4, 5-5-5, 5-5-5, 5-4-3-3

First 3 rounds 7, second 3 rounds 7:20

4/27/17

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run

Time: 23:20

Splits were 5:19, 5:20, 12:41.

Cleans killed me, not cuz of weight but breathing. Couldn't cycle the bar, all singles. First 12 took almost 5 min. Weight felt good, no misses.

4/25/17

Nancy

5 rft

400m run

15 OHS 95

Time: 15:05

All ub. Gotta do it without transition rest between run and lift next time.

4/21/17

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees

R: 7+200m

DL 15,15,8-7,8-7,8-7,10-5,10-5

3. Lift
Back Squat 4×4 @70-80%

205,225,225,225

4. Gymnastics
3 Rounds
Bike 30/20 Calories
4 Rope Climbs
Rest 2:00

2:24, 3:03, 3:14

4/20/17

20min amrap

400m run

20 russian kbs 70#

20 box jump 24"

R: 5+80m

4/18/17

WOD:
14 MIN AMRAP
100 WALLBALLS (20/14)
50 POWER SNATCH (95/65)
25 OHS (95/65)
MAX EFFORT BURPEES FOR REMAINING TIME

Total: 21 burpees

Wallballs as 10 rest 5 in 4:27

Snatch as 5s in 6:03 (10:30)

OHS as 5-10-10 in 2:10 (12:40)

21 burpees ub

4/15/17

Jesus WOD

14 rounds for time: 

10 DL 95

10 squat cleans 95

10 push press 95

50 ft back rack walking lunge 

Must go ub thru rounds 3,7,9,14

At those rounds do 7 TGU with 53

If you break elsewhere do 5 burpees

Finished 9 rounds in 55:54 then had to leave to get Kate. Did 3 rounds ub. Then broke a ton. Prob did 70 burpees

I AM NOT WORTHY

4/14/17

Warm up

500m row

40 bb OHS

500m row

OHS ub

Wod

8min amrap

5 squat snatch 135

2 rope climbs

Total: 4 rounds. Snatch all singles. 2 misses in 3rd round

Back squat

3x5 at 70-80%

225

Skill

Every 0:20 for 6 min

5 c2b

Did it ub

Posterior chain

Accumulate 7min of wall sit 

20 min cap

Did it in 12:15

4/13/17

10min alt emom

7 OHS at 115 + 7 t2b

7 t2b + 7 bar facing burpees

Good stuff, all ub

For time: 

800m run

50 squats

50 abmat sit-ups

50 push ups

400m run

Time: 11:39

Push ups 10-10-10-5-5-5-3-2

4/11/17

Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

Time: 14:16

All ub except 21 snatches were 11-10. Transitions too long.

Back rack walking lunges

Heavy

4x8

135

4/9/17

1. Warm-up
3 Steady Rounds:
10 Goblet Pause Squats 35#
10 Strict Pull Ups
15/10 Calorie Row

2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs

4+3 DL. Goal was 5 rounds. Was ub, just too much transition.

3. Lift
Find 3RM Back Squat

255

4. Gymnastics
1 Muscle Ups every :15 Seconds until failure
15 Minute Cap.

Hit all til time cap = 60 muscle ups

4/7/17

1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

1:36, 1:38, 1:42, 1:42

3. Lift
Find 1RM Power Clean

115, 135, 165, 185, 205, 225, 235

Missed 245

4. Gymnastics
50 Strict Handstand Push-Ups For Time
*After every break complete 10 Box Jump Overs 24/20″
10 Minute Cap.
Click HERE for some Strict HSPU tips.

Total: 36 plus 8 bjo

11, 5, 3,3,3,3,2,3,3

4/6/17

 Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Rower

Time: 16:30

Focused on form. Did 21-18-15-12 as 11-10, 10-8, 9-6, 9-3. Did rest ub.

AMRAP 7 Minutes
20 Double Unders
6 Chest to Bar
40 Double Unders
12 Chest to Bar
60 Double Unders
18 Chest to Bar
(Go back to 20/6 and continue.)

Total: 25 dus into 2nd 60 set

C2b were 6, 12, 10-8, 6, 6-3-3

4/4/17

10min emom

5 burpees + 5 thrusters 115

Ub, mental more than anything.

DL 

5 rep build heavy

185, 225, 275, 315

Every 2 Minutes Until Failure Complete:
Row 250/200m
4 Toes to Bar
Round 2: 8 T2B
Round 3: 12 T2B
Round 4: 16 T2B
Etc…

Total: finished 10 t2b of 20 set

4/2/17

Max push jerk

225

Max OHS

225

Partner wod

U go I go

6 rds:

20 push press 75

15 bar facing burpee

20 sdhp 75

R1: 1:51

R2: 2:06

R3: 2:15

Total: 12:23

Partner wod

150 Dball 75

90 GHD

Time: 13:00

I did 80 Dball and 42 GHD

3/31/17

In teams of 2 for time:

Assault bike cals

100-80-60-40-20

Powerclean

135x50, 155x40, 185x30, 205x20, 225x10

Time: 24:29

J-Mar was my partner. I held 80+ rpm throughout. We won. He did all cleans at 225 and 2/3 of 185 and 205.

Core

3 rounds:

15 sec ring L-sit

10 t2b

5 GHD

2 TGU 35#

2 furniture mover pikes

3/30/17

Single arm kb RDL

4x6

62#

Single arm kb row

4x10

62#

7min amrap

15 wallball

10 box jump

R: 6+7 wb

Ub

3/28/17

Steady:

100 cal row

50 push ups

25 strict pull ups

Row in 4:48 (1335m), push ups as 10,10,10,10,5,5, pull ups as 5,4,3,3,3,4,3

5 rft:

10 burpees

10 t2b

Time: 7:32

T2b dies quick: 10, 5-5, 5-5, 2-4-4, 3-7 

3/27/17

Open 17.5

10 rft

9 thrusters 95

35 dus

Time: 17:53

3/23/17

10min z1 row

2335m

2:08 pace

Roll out

10min z1 row

2421m

2:04 pace

3/19/17

3 rft

10 DB thrusters 50

30 dus

Time: 3:51

3 rft

15 cal assault bike

10 box jump 24"

5 Dball 100

Time: 5:33

3/17/17

13min cap

55 DL 225

55 wb 20

55 cal row

55 hspu

Reps: 181, 16 hspu

Worse than last year by 14 reps. Missed 4 hspu.

DL 5 drop quick 5...

Wb 11 drop 11...

Row on 10 damper at 1100

Hspu 3,3,3,2,2,1,1,1

DL in 2:48

Off wb at 5:33

Off row at 8:44

3/16/17

3 rft

21 cal row

15 wallball 24#

9 DL 185

Time: 6:18 ub

1:47, 2:13, 2:18

3/10/17

Open 17.3

Total: 71

Missed advancing to 185 round by 1 rep. Had 8 sec left and couldn't recover enough to pull another rep. Had a no rep on first set of 95 that those 10 sec. C2b ub. snatch all singles

ende up costing me advancement.

3/9/17

Conditioning
EMOMx25
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Ups
Min 5: 15 Calorie Row

Fun stuff

3/7/17

Warm up

4min 

40 wallball 20#

15 lateral burpee over rower

Row distance with time left

478m in 1:37. If I got feet in faster woulda hit 500

4 rft

20 wb

20 DB push press 50#

20 cal airdyne (1min ride cuz no computer)

Time: 18:52 total but had to stop in the middle to rinse a piece of drywall out of my eye from wb

Real time: 14:52

Wb ub, DB pp 10-10, 7-7-6, 6-8-6, 6-6-6-2

3/3/17

Open 17.2

12 min amrap

2 rounds

50 ft walking DB front rack lunge 50# ea

16 t2b

8 DB power clean 

Then 2 rounds

50 ft DB front rack walking lunge 50

16 bar muscle ups

8 DB power clean

...

Total: 141, with 11:45 tiebreak

Finished 25ft in 5th round

3/2/17

1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row

Ub

2. Conditioning
AMRAP 6:  
42 Double-unders
30 Wallballs (20/14#)
18 T2B

R: 2+1 wb

Broke 2x on last set dus, otherwise ub

Rest 5 mins

AMRAP 6:  
21 Double-unders
15 Wallballs (20/14#)
9 T2B

R: 4

Had an attempt at 1 dus and missed. Ub except for 1 du break

2/28/17

1. Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike

Good stuff

2. Strength
4×4 Front Squat (Start around 80%)

205 ub for 3 sets. 225 for 2 rest 2.

3. Met-Con
3 Rounds:
30 Alternating Pistols
20 Hang Power Cleans 135/95lbs
10 Muscle Ups

Time: 18:11

Haven't done pistols since prob 2014. First set ub then 10s. Cleans all 10-10. Mu all 5s except last 5 were 3-2.

2/26/17

For time:

9-7-5-3

Power clean 135

Bar muscle up

Time: 4:46

PC ub, bmu 5-4, 4-3, 5, 3

20min z1 row

4684m

272 cals

2/24/17

Open 17.1

20min cap

10 alt DB snatch 50

15 burpee box jump overs 24"

20

15

30

15

40

15

50

15

Time: 19:35

Back locked up in 4th round had to do snatch in 10s from 40 set on.