Tozzo's Torment

2012-02-16T12:43:00.000-08:00

Deadlift 3-3-3-3-3
No dropping, must keep back solid. hit 305

AMRAP 15
2 rds of cindy
run to lightpost
5 rds even

2012-02-14T16:26:00.001-08:00

pull-ups 1-1-1-1-1-1
got to 100 lbs

AMRAP 14
couple WOD
14 cleans ( back & forth)
14 wallballs ( back & forth)
14 sit-ups with ball ( back & forth)
Did with Mike Alsup @ 95 lbs 5 + 6 wb
with Shae @ 135 lbs 7 + 11 Cl
with Don @ 135 lbs 5 + 7 Cl

2012-02-13T13:26:00.001-08:00

AMRAP 10
5 thrusters 95/65
10 over the bar burpees
6 even

2012-02-10T13:25:00.000-08:00

For time:
3 rope climbs
20 toes to bar
20 ring dips
20 stones
20 OHS 45 lbs
20 dumbell squat cleans 40 lbs
20 cal row
20 burpees
just under 22 min?

2012-02-08T13:29:00.001-08:00

7 rds for time:
7 pull-ups
7 snatches 115/75
7 wallballs , must HIT the green line
14:22

2012-02-07T19:19:00.001-08:00

10-1
deadlifts 155/275
box jumps
18:12

Bear Complex

2012-02-01T17:49:00.001-08:00

65, 75, 95, 115, 95

2012-01-30T17:51:00.000-08:00

snatches 1-1-1-1-1-1
hit 125?

10-1
snatch 95 lbs
burpees
wallballs
15:59?

2012-01-27T05:07:00.000-08:00

Bench press 1-1-1-1-1
95, 135, 155, 185, 205, 215, 225, 235, 245, 255

7 rds for time:
3 wall walks
bear crawl
10 jumping squats
12:34
all about the wall walks

2012-01-26T12:58:00.001-08:00

Clean 1-1-1-1-1
hit 195 lbs
did quite a few more singles with 185 lbs

1000m row 3:26

2012-01-24T12:57:00.000-08:00

back squat 1-1-1-1-1
135,155,185,205,225,245, 255(F)
then played around with some more reps

AMRAP 15
15 ground to overhead dumbell 55 lbs
run to light post 200m
8 rds

2012-01-23T13:47:00.001-08:00

Strict press 1-1-1-1-1
hit 145, should be higher but the shoulder felt good

5 rds for time:
12 wallballs
12 toes to bar
8:41 with 25 lb ball, only one miss

2012-01-20T12:47:00.001-08:00

AMRAP 12 min
2 ring dips
4 hang power clean 95m / 65w
6 front squat
8 pull-ups
7 + 1 FS

2012-01-18T13:47:00.001-08:00

7 rds for time:
7 snatches 115 lbs
14 jumpovers
9:51
Still can't breathe well. At least I got a work-out in.

2012-01-12T14:00:00.001-08:00

games 08 WOD
5 rds
5 deadlifts 275 m / 185 f
10 burpees
4:48

2012-01-11T12:36:00.000-08:00

With a continuously running clock do one clean the first minute, two cleans the second minute, three cleanss the third minute... continuing as long as you are able. 135m / 95w
13 +10

Later the same thing with bench press 135 lbs
11 +8

2012-01-10T13:00:00.000-08:00

At the zoo the work-out was "tabata something else".
At the station, didn't do a work-out.

2012-01-09T11:29:00.001-08:00

AMRAP 15
15 wallballs
15 box jumps
250m row
3 rds 2 box jumps
the yellow box felt very high today, lots of misses on wallballs

Later,...
AMRAP 15
5 back squats 95 lbs
5 pull-ups
5 ring dips
10 rds -dips
the dips got tough!

"Fran"

2012-01-06T13:58:00.000-08:00

the 21 felt good, first 15 straight on thrusters. Hit me hard on the 15 set.
8:39

2012-01-05T13:42:00.001-08:00

Deadlifts 1-1-1-1-1-1-1
hit 405 lbs

row 1000m 3:25

2012-01-04T17:25:00.001-08:00

The zoo did:
AMRAP 12 min
10 KB swings
10 boxjumps

At the station did:
AMRAP 35 min
lap around station
5 pull-ups
5 presses 40 lb dumbells
10 push-ups, feet on E32
10 tire jumps
20 sit-ups with ball
7 rds + run, pull-ups

2012-01-03T13:45:00.000-08:00

3 rds 1 min on 20 sec off, fight gone bad style..sorta
Pull-ups 22, 15, 13
stone      6,     6,   6,
wallball   15, 13, 11
burpee    12, 12, 12
row cal    18, 15, 18
total   205

"Nancy"

2012-01-02T13:07:00.001-08:00

5 rds for time:
400m run
15 overhead squats
I used 55 lbs on first round. Had to go to 45 after that.
17:03

"Cindy"

2011-12-29T13:08:00.000-08:00

at station with keller
17 rds plus 3 push-ups
The push-ups were the problem for sure today!

2011-12-27T13:12:00.000-08:00

5 rds for time 20 min cap
400m run
20 ground to overhead dumbell
I used red kettlebell. felt pretty good, left and right.
16:48 ( I think )

2011-12-24T19:00:00.000-08:00

" 12 days of Christmas "
12 double-unders
11 burpees
10 sit-ups
9 kettlebell swings
8 push-ups
7 box jumps
6 deadlifts
5 hang cleans
4 push press
3 pull-ups
2 dips
1 run to the cone and back
23:

2011-12-22T12:56:00.000-08:00

deadlifts 1-1-1-1-1-1-1
395 felt good, 405 felt heavy off the ground, wasn't going to risk it

4 rds
10 wallballs
20 ball slams
30 sit-ups
7:59

2011-12-21T13:43:00.000-08:00

The 8 days of Hanukkah

8-1 of:
box jumpovers ( red )
dumbell squat clean thruster burpees 40 lb DB
12:37

2011-12-13T14:01:00.001-08:00

Shae's Birthday

buy-in 19 burpees

AMRAP 12
13 box jumps ( yellow )
41 wallballs 9 20 lbs )
2 + 16 wallballs

2011-12-09T13:20:00.001-08:00

Front Squats 3-3-3-3-3
everyone to meter box
135,155,185,205, 215x1
400m run x4
exactly 1 min rest in between
1:43, 1:40, 1:27, 1:24
total 9:04

"Annie"

2011-12-08T13:23:00.000-08:00

Did "Annie" at the zoo. I was at station, didn't do it.

2011-12-07T12:41:00.001-08:00

3 rope climbs
3 waiter's walks door to curb 45 lbs
30 toes to bar
30 ground to shoulder 90 lb stone
30 KB sumos 2 pood
1000m row
20:42

2011-12-06T13:28:00.001-08:00

10 rds for time:
5 snatches 115 lbs
10 push-ups ( chest touch, thighs don't)
15 air squats
16:44

2011-12-05T13:29:00.000-08:00

AMRAP 7
thrusters
when you set bar down 5 burpees
I was at station used 50 lb dumbells
5,3,2,2,2,2, 2= 18
30 burpees

2011-12-01T14:02:00.001-08:00

"Karen" 150 wall balls for time 10:09

5 min later
6 rds 20 min cap
200m run
20 box jumps
20 dubs
I got 4 rds + run. After Karen I was shot.

2011-11-30T08:49:00.001-08:00

10 push-ups, 5 pull-ups x3
20 cleans, 10 jerkd x3 95lbs
20 sit-ups with ball, 20 ball slams x3
500m row
16:19

2011-11-28T13:35:00.001-08:00

Deadlifts 255,305, 325, 255, 375, 395, 405, 415(F)

AMRAP 10
5 deadlifts 75% 300lbs
10 jumpover burpees
6 rds + 1 DL

2011-11-26T13:39:00.000-08:00

Deck of cards at station
thrusters with bar
sumos 85lbs
feet elevated push-ups
jumps onto tire
kings 10 burpees

2011-11-22T13:05:00.001-08:00

15 min cap
100 shoulder to overhead 95/65
everytime you stop for more than a breath or two you put the bar down and run to the stop sign and back
23,12,13,15,16= 79 5 runs 3 less than last time. need to take that breath at the bottom.

2011-11-21T10:42:00.001-08:00

10 pull-ups, chest to bar
20 snatches 115 lbs
30 wallballs
40 push-ups
50 sit-ups
60 KB sumos
70 ft lunges 45 lbs overhead
800m run
19:00

2011-11-18T13:29:00.001-08:00

1 min on 20 seconds off 3 rds of:
farmer's walk   30, 20, 25
ground to shoulder stone or sandbag I used 90 lb stone 9, 9, 9
back squat 95/65 15, 16, 16
box jump yellow with 25lb plate    10, 10, 11
row for cal     21, 22, 24
total    247

2011-11-16T12:56:00.001-08:00

At the ZOO
10-1
ball slam 20lbs
burpee
sit-up with ball
at eand of each rd run to cone in parking lot.
12:38

2011-11-15T10:56:00.001-08:00

AMRAP 7 min:
5 hang power clean
7 box jump
rest 3 min
500m row
score is total weight moved, time below 2:00 for men and 2:30 for women 10lbs per second
155lbs x 8 sets = 6200 + 240 = 6440 Row was 1:36

2011-11-14T10:54:00.000-08:00

The ZOO did "Murph".
At station did. 1 min on, 20 sec off, 5 rds of:
cleans 95 lbs, sit-ups with ball, KB swings 1.5, push-ups

2011-11-10T13:42:00.001-08:00

AMRAP 12
10 overhead squats
20 dubs
used 35lbs, on second set did 5 with 45 lbs but needed to drop it back.
3 rds + 3 dubs

2011-11-09T13:41:00.000-08:00

30 clean and jerks 145lbs
3 runs to stop sign
broken up however you want
16, run, 10, run, 4, run
10:58

2011-11-08T13:37:00.000-08:00

The box did

7 rds
10 wallballs
20 ball slams

At station, just some swings for the challenge. busy day.

2011-11-07T13:34:00.000-08:00

How far up the ladder in 6 min: 3-6-9-12- etc..

row for cal, deadlifts 245lbs 15 of both even
3 min rest

pull-ups, push-ups 15 of both + 4 pull-ups

2011-11-04T13:23:00.000-07:00

weighted pull-ups 1-1-1-1-1
only hit 75 lbs

AMRAP 12
5 ring dips
10 ring rows
20 lunges
ring dips felt pretty good.

2011-11-03T11:54:00.000-07:00

bench press 1-1-1-1-1-1-1
135,155,165,185,205,215,225

AMRAP 5 min:
Squat clean thruster burpees
did with 40lb dumbells 22

2011-11-02T11:52:00.000-07:00

They did "Helen" at the zoo. At station did
5 push-press 95 lbs
10 tire jumps
10 push-ups with dumbells
15 KB swings 1.5 pood
20 twists
6 rds

2011-11-01T12:58:00.000-07:00

tabata fight gone bad
box jumps 7,7,7,7,7,7,7,7
sumo 12,10,10,8,8,8,8,8
push press 8,8,8,8,8,6,6,8
wall ball 3,3,4,4,4,4,4,4
row 3,5,6,7,6,7,7,8
total 239

2011-10-31T04:03:00.000-07:00

Partner WOD
AMRAP 20
10 ground to overhead ( 5 each)
20 sit-ups, passing ball back and forth
run with kettlebell together to curb
jeremey Lamm and I as partners 135 lbs 7 rds + 27

2011-10-20T12:58:00.000-07:00

AMRAP 15
5 snatches
200m run
object was to move the most weight in that time.
I used 95 lbs and got 9 rds.
4275 lbs
"good one"

2011-10-19T12:42:00.001-07:00

AMRAP 12
1 burpee pull-up
1 burpee box jump
2 bpu
2 bbj
etc...
used the rings and 24" box
7 + 7 pu
"good one"

5 hrs later did
5 rds
200m row
10 kb swings 2 pood
3 front squats 135 lbs
12:40

"Fish out of water"

2011-10-17T12:37:00.000-07:00

AMRAP 20
5 thrusters 95/65
7 hang power clean
10 SDHP
8 + 2 SDHP
"good one"

Did it again 5 hrs later with 65 lbs, still sucked. 13 rds even.

2011-10-14T09:24:00.001-07:00

AMRAP 12
10 wall balls i used the 25
10 sit-ups ball to wall
8 + 8 WB

2011-10-13T12:20:00.000-07:00

For time:
3 deadlifts 315/185
short run 25 squats
3 deadlifts
short run 25 squats
medium run 25 push-ups
3 deadlifts
short run 25 squats
medium run 25 push-ups
long run 25 burpees
3 deadlifts
11:56
"good one"

Did it again later with the vest.
sub'd the deads with 3 pull-ups + 3 ground to overhead 125 lbs.
16:41

2011-10-11T14:05:00.000-07:00

tabata
pull-ups 10,7,7,7,5,7,6,5
single dumbell snatch 55 lbs 4,4,4,4,6,6,5,6
iron mikes 5,6,6,7,6,8,10,7
sit-ups 10,10,10,8,8,8,9,9
total= 220

2011-10-10T13:51:00.001-07:00

work on dubs for 5 min

5 rds for time, 15 min cap

9 thrusters 105/75
25 dubs
4 + 3 thrusters

2011-10-07T12:44:00.000-07:00

200m run
21-15-9
deadlifts 225/155
box jumps Y/R
200m run
7:55

2011-10-05T13:23:00.000-07:00

Cleans 1-1-1-1-1-1-1
135,155,175,185,195( multiple fails ) 185
AMRAP 7 min

3 heavy cleans ( aprox 80% of 1 rep max )
3 jumpover burpees
any misses on the cleans = extra burpees
10 rds + 2 burpees

2011-10-04T13:35:00.000-07:00

15 min cap
100 shoulder to overhead 95/65
everytime you stop for more than a breath or two you put the bar down and run to the stop sign and back
25,15,15,11,15=81

2011-10-03T11:50:00.000-07:00

At the station with Blaine
30-1-20-1-10-1
deadlift 185-315-225-365-275-375
benchpress 95-165-135-185-145-205

2011-09-29T12:59:00.000-07:00

15 min cap
100 hang power clean 115/75
10 burpees when you set the bar down.
I did even worse than last time. Again the problem was just holding on to the bar, even using the hook grip.
Sets even more broken up, more burpees. 85

2011-09-28T13:07:00.000-07:00

Tabata
Do all 8 before moving to the next.
abmat jumpovers 36,42,34,40,40,30,39,37=298
push-ups 10,10,10,7,7,7,7,7=65
abmat sit-ups( no hips ) 13,12,10,10,10,9,9,9=82
squats 13,14,15,15,17,15,19,20=128
total=573

2011-09-26T13:32:00.000-07:00

snatches    front squats   pull-ups
10               10                  1
9                 10                 2
8                 10                 3
all the way to
1                  10               10
95/65
25:34

"Elizabeth"

2011-09-22T16:29:00.000-07:00

21-15-9
Cleans 135/95
ring dips
power cleans
almost all the dips were sets of threes
10:18

2011-09-21T19:14:00.000-07:00

At the station with Blaine, Kyle, Flash, and Dimitri, and I
3 min each of :
runs to light post and back
lunges
tire jumps
sit-ups
push press
285

"Barbara"

2011-09-20T13:32:00.000-07:00

5 rds 42 min cap;
20 pull-ups
30 push-ups
40 sit-ups
50 squats
4 + 12 sit-ups at cap
push-ups were slower than usual.

2011-09-19T12:16:00.000-07:00

Deadlifts 1-1-1-1-1-1
135,225,315,365,385,405, 415(F)
First time I've hit 405 in a while.

AMRAP 7
10 thrusters 65/45
10 box jumps 24"
4 rds + 6 thrusters

2011-09-18T12:11:00.000-07:00

The sloppy seven with Blaine at the station.
7 hang power cleans
7 front squats
7 push press
95 lbs, can not put the weight down or the rds does not count.
Blaine would do one rds then I would. 7 rds
He made it through his rds much quicker than I.

Fight Gone Bad 6

2011-09-17T18:54:00.000-07:00

at CrossFit Jax
first rd 96
second 80
third 77
total = 253

2011-09-16T13:47:00.001-07:00

5 rds 10 min cap
35 double unders
200m run
3 + dubs

2011-09-14T13:46:00.000-07:00

15 min cap
100 hang power clean 115/75
10 burpees when you set the bar down.
30,10,10,10,10,10,8= 88

2011-09-13T11:34:00.000-07:00

around the cul-de-sac and to the stop sign x 3 4:12
max kb swings in 5 min, yellow 85

2011-09-08T13:38:00.000-07:00

3 min on 1 min off of:
row for cal    54
box jump   yellow   50
ball slams   20 lbs   111
wall balls    20 lbs    37
burpees       35
total    287

2011-09-07T13:03:00.000-07:00

with a 25 min cap:
1 rd of cindy
1 clean and jerk ( 135 lbs )
1 rd of cindy
2 clean and jerk
...to 10
5 clean and jerks short when I hit the cap.
It would have helped to actually jerked instead of strict press or push press

2011-09-06T13:12:00.000-07:00

AMRAP 20
10 single dumbell ground to overhead ( did KB swings at box )
10 goblet squats
30 sit-ups
run to stop sign and back ( 50 single-unders at box )
Did at station with Blaine, Burk, Keller, Flash, Demitri, and myself.
I did 45 lbs 6 rds + 9 sit-ups

2011-09-01T05:10:00.000-07:00

AMRAP 15
5 ring dips
10 toes to bar, toes don't touch
15 jumping squats with 20 lb med ball
6 rds 2 dips

2011-08-29T13:24:00.001-07:00

AMRAP 15
3 handstand push-ups( i did wall walks ) hardest part of the WOD
3 chest to bar pull-ups
3 thrusters 115/75
6 rds even

2011-08-26T14:02:00.001-07:00

turkish get-ups 1-1-1-1-1-1

250m rows x3 at 3 different damper settings

damper #1 49.3
damper #5 44.4
damper #8 42.2

2011-08-23T06:09:00.000-07:00

10 rds with a 12 min cap of:
5 front squats 115 lbs
10 jumpovers, over and back as one
8 even
115 was a good weight for me, hard but do-able

2011-08-18T09:00:00.001-07:00

back squat 3-3-3-3-3-3
95,115,135,155,185,205,215,200

AMRAP 7 min
burpee jumpovers(abmat)
72

2011-08-17T09:02:00.000-07:00

30 clean and jerks with 3 pull-ups at the top of every min, starting with pull-ups. 135 lbs
5:41

2011-08-16T09:04:00.000-07:00

At the station with Flash, Hutch, and Demtris
AMRAP 15 min:
lap around station
50' dummy drag
20 kb swings
20 push-ups
3 rds + run and drag

"Filthy Fifty"

2011-08-15T09:08:00.000-07:00

at the zoo
35 min cut-off time
got through everything but the double unders at the cut-off.
Felt good till wallballs and burpees, then crashed and burned.

2011-08-12T04:04:00.000-07:00

10-1
SDHP with 70 lb kettlebell
hop overs, 4 aerobic steps
9:33

2011-08-11T04:03:00.000-07:00

10 rds 15 min cap
5 deadlifts 225 lbs
10 air squats
5 roll outs
10:43

2011-08-09T04:02:00.000-07:00

5 cleans 155 lbs
20 dubs
12 min
5 + 3 du

"Fran"

2011-08-08T08:02:00.000-07:00

21-15-9
thrusters 95 lbs
pull-ups

6:54

2011-08-04T17:22:00.001-07:00

5 rds for time:
10 jumpovers, over and back as one.
20 lunges
30 sit-ups
Did it at the station with Blaine, Burk, Flash, and myself.
I got 12:06

2011-08-03T12:48:00.000-07:00

weighted pull-ups 35, 55, 80, 90, 100( no rep)

AMRAP 15
10 hang power clean 115 lbs
20 wallballs 20 lbs
30 ball slams 20 lbs
3 rds + 17 wall balls

2011-07-27T20:44:00.001-07:00

bench press 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230(F)

AMRAP 5 min:
dumbell squat clean thruster burpee
28 30lb dumbells

2011-07-25T12:28:00.001-07:00

7 rds for time with a 33 min cap of:
24 box jumps
33 kettlebell swings
Kristine's birthday WOD

7 rds -7 swings

2011-07-21T13:22:00.000-07:00

AMRAP 12 min:
5 handstand push-ups. I did pikes, The shoulder still was not quite ready for full handstands for reps
10 pull-ups. felt good, first 3 rds unbroken
15 box jumps. felt good, yellow box, added a 25 lb plate, did 6 on blaines 25'' box with 45 lb plate

4 rds even

2011-07-19T09:12:00.000-07:00

AMRAP 10 min:

10 wallballs
10 barbell snatches
I did 25/95 lbs
5 rds -4 snatches

2011-07-18T13:55:00.000-07:00

4 rds for time with a 12 min cap of
10 OHS with jump rope
20 double-unders
30 SDHP with kettlebell ( me 2 pood )
I hit the cap at 4 rds - 15 SDHP
the OHS and dubs actully felt pretty good. The SDHP slowed me down.

2011-07-17T18:09:00.000-07:00

at the station with Blaine

1-10
deadlift 275 lbs
snatch 65 lbs
benchpress 135 lbs
one rested while the other worked

2011-07-14T15:13:00.000-07:00

at station with Blaine and Flash

AMRAP 15
power cleans 1, 2, 3, 4, 5, 6, 7, 8, 9
push-ups 2, 4, 6, 8, 10, 12, 14,16,18-2(time)
sit-ups 3, 6, 9, 12, 15,18, 21,24
totals 45, 88, 108