2,4,6,8,10,12,14,16,18,20
deadlifts 185/125
wallballs 20/15
18:02

 

 

Thrusters 1-1-1-1-1. Can take from rack

How far in 10 min:

Wall ball

Snatch 95/65

1, 2, 3, 4, 5, etc...
9 + 9 wb  135 lbs

strict press 1-1-1-1-1  130 lbs

8 rds
8 hang cleans  115/75
8 burpee box jumps yellow
15:00

15 reps

Dead lift 225/135

Clean and jerk. 135/95

Push press 95/65

Wall ball 25/20

Kb get-up sit-up. Grey/black

Lunge 95/65

Toes to bar

Burpees

14:33

Push press 3-3-3-3-3.      135

AMRAP 7

7 hang cleans. 95/65

7 front squats

7 burpee jump overs.       4 + 5 cl

1min on 30 seconds off   x4

clean and jerks 115/75
row for cal
cleans  9, 6, 7, 7
row   22, 21, 21, 26
total   119

"Karen"

150 wallballs for time
11:55

Front squats 1-1-1-1-1
145 felt good, knee feeling tweeky after that so stopped there
AMRAP 10
5 pull-ups
10 push-ups
15 sit-ups 
8 + 1 push-up

30 snatch grip deads 205/145
Run 400m I sub'd rows
20 sgd
300m
10 sgd
200m
8:36

6 min
1000m row
box jumps with time remaining  35
3 min rest
6 min
30 snatches 95/65
ring push-ups with remaining time  29
total=  64

bench press 1-1-1-1-1
"Annie"
did not do, at station.

back squat 1-1-1-1-1
225, 245 was a bit shallow

amrap 10
10 burpees
20 wallballs
30 slams
4 + 3 burpees

jerks 1-1-1-1-1
only hit 135  

amrap 12
10 toes to bar
20 KB sumos Y/R
run to light post ( sub'd 200m row )
4 rds + 1 t2b

6 min
deadlifts 245/155
row for cal
3, 6, 9, etc..      12 +9= 69
3 min rest
6 min
pull-ups
push-ups
3, 6, 9, etc... 15 +4= 94  
total  163

Front squat 5-5-5-5-5
climbed slow lots of sets,  145
for time:
4 rds
10 toes to bar ( did toes thru rings)
20 push-ups
30 wall balls 
time:  11:40

1 min on, 20 seconds off,  3 rds
farmer's walk Y/R  (each mat 1 pt) 40,30,35
tire flips  5,4,4
hang clean 135/95   7,7,7
burpee 10,10,13
Did it all with 20 lb vest.  total= 203

10-1 snatches 115/75
3 hspu  did feet on wt plate stack
1-10 wall balls
19:24

tabata
box jumps 6,6,6,6,5,5,5,5=44
KB swings 9,9,9,9,9,8,8,9=70
hang snatch 75/55   3,5,6,3,6,6,5,6=40
air squat 12,13,13,14,14,13,15,16=110
total= 264

For time:
15 burpee squat clean thrusters 95/65
run to stop sign
10 bsct
run
5 bsct
run
15:06
back squat 1-1-1-1-1
245

For time:
10 cleans 165/110
20 pull-ups
30 wall balls
40 cal row
6:47

at station
bench press 1-1-1-1-1
180 lbs
 20 rds
5 ground to overhead 95 lbs, 5 bench press 115 lbs,
5 pull-ups, 5 burpees, 5 air squats, run around building

for time:
10 rds
3 snatches 135/95 ( had to go to 125 half way thru)
snatches were for shit, not enough hip!
5 pull-ups
10 push-ups
21:02

WOD #2 upcoming BMB
12 cleans 115/75,  box jump burpees
200m run
9 cleans, bbj
200m run
6 clean, bbj
200m run
8:46

turkish get-ups
500m row  1:40s ?
did not make note of it. Posting much later!

steps at fire college
110 flights
22 times up and down smoke tower 1/2 with gear, removed pack and coat

later

3 rds
did it all with 20 lb vest
43 step-ups with 70 lb bag
9 hang cleans 135/95
11 wall balls 25 lb ball
21:49

back squat 3-3-3-3-3
225 after WOD

for time:
10-1
burpee pull-ups
snatches 115/75
21:01

Iron Legion Grand opening
10 min
200m run
KB swings
team with Morgan

10 rds
3 deadlifts 315/185
6 box jumps
9:50

later

10 rds
3 cleans 135
6 wall balls
8:08

Thrusters 3-3-3-3
hit 125 lbs, right wrist an issue

for time:
200m run
14 KB swings
7 goblets
7:51

Labor  day  deck of cards
knee to elbows, push-ups, dumbell thrusters 20 lb, stone x 1/2, aces burpees, jokers 200m run

At station
10 rds
run inner circle
7 combos on bag, 7 bench press 115 lbs, 7 tire flips

for time  25 min cap
400m run
10 rds
5 shoulder to overhead ( i did snatch grip behind head)
lunges with wt  75/55
16:39


1/2 Holly man scaled
15 rds
5 wall balls
3 push-ups on blue box
1 clean 165 lbs
16:59

10-1
deadlifts 205
box jumps
wallballs
13:36


10-1
push press 85 lbs
GHD
burpees
18:36

1-10
ground to overhead  115/75
pull-ups
14:01

1-10
stone to shoulder
toes to bar
16:32

For time:
2 rope climbs
prowler push  M 45x2, W 15x2
20 stones
20 front squats  95/65
20 push press 95/65
20 dubs
20 step-ups red holding 45lb plate
20 swings Y/R
20 burpees
26:49

1 min deadlifts 225/135
30 sec rest
1 min row for cal
4 times
total:  124

3 rds
30 hang snatches  75/55
30 sit-ups
30 wall balls
20:47
I did it the next day then did that days

AMRAP 14
7 hang cleans  135 lbs
7 push-ups hand release
10 + 1 clean

On the cruise
deck of card on deck
pull-ups, squats, sit-ups, dubs, burpees

4 min deadlifts 
205 x 60=  12,300 lbs
2 min rest
4 min box jumps
40 reps x 10 pts total  12,700

4 min KB swings Y     63
2 min rest
4 min dubs   44  total:  4454

later

AMRAP 8
10 burpees,  20 wallballs, 30 ball slams
total:  108 reps

4 min ground to overhead
105 x 41 =  4305
2 min rest
4 min row for meters 1098
total=  5403

Fire station
5 rds
farmer's walk, burpees, cleans, box jumps, goblets

5 rds
20 ball slams
20 sit-ups with ball
run to light post
11:56

back squat  3-3-3-3-3
145, 165, 175, 195, 200, 215

10-1   15 min cap
KB swing Y
stone med
box jump Y
8s    total reps 108

10-1    15 min cap
pull-ups, wall balls,  snatches
not sure of snatch wt, problaby 115
5s +5 total reps   140


later


10-1   15 min cap
deads  225, pushpress 95,  toes to bar
8s + 1   total reps 108
deads got heavy/slow,  PP felt good

First day back from the games
for time  15 min cap
1000m row
30 cleans 135/95
50 burpees ont plate
14:26

15 min
10 S to O
run to light post
score total wt moved
I used 95lbs, some from back, some from front
8 rds 7600 lbs

about an hr later did

8 min
snatch 75 lbs
at the top of every min 5 pull-ups
51

21 min
odd min cleans 4 per min( 165lbs first min, 175 after that)
even min 10 push-ups
175 was good 1 miss thoughout
push-ups got tough

AMRAP 12
5 pull-ups
10 box jumps Y
15 burpees
legs felt very heavy!  4 + 3Pu

" REP your box "  in Jax

BMB wod #3

AMRAP 12
40 lb dumbells
24 ft farmers walk
5 thrusters
single G to O 5 per arm
5 + 6 G to O

5 rds for time, 12 min cap
10 squat cleans 95/65
20 dubs
4 rds + cleans

How far can you go? 8 min
1 stone to shoulder alternating 60/90
1 jumping squat
1 weighted pull-up 25 lb kettlebell

2 stone to shoulder alternating 60/90
2 jumping squat
2 weighted pull-up 25 lb kettlebell
etc..
6 +

How far can you go?  15 min
1 wallball,  1 snatch  95/65
2 wallball, 2snatch  95/65
3 wallball,3 snatch  95/65
11 + 3 snatches ( i think)

How far can you go?  10 min
1 hang clean  155/105
5 box jumps
5 toes to bar
2 hang clean  155/105
5 box jumps
5 toes to bar
etc..

20 min
odd min 4 cleans 155 lbs
even min 12 jumping squats

21-15-9
front squat 95/65
burpees
pull-ups
12 min even

Partner "Murph"
Morgan and I.
She did the majority of the squats and about half the push-ups
I went 5 and 5 on pull-ups and push-ups. Did about 75 squats
34:58

20 rep squats
last did on 4/23 did 185 that time.
Did 195 today. Failed at 14th rep. messed around too long at bottom of rep 14.

400m row + run to stop sign.

For time,  30 min cap
3 rope climbs
3 farmer's walks Y/R out to curb and back
30 toes to bar
30 box jumps
30 stones
30 burpees
30 cal row
24:24

AMRAP 7
7 wallballs
7 push-ups
6 + 3 push-ups

Cleans 1-1-1-1-1-1
hit 185

10 rds for time, 15 min cap
1 squat clean  155/105
1 hang clean  155/105
run to light post 200m
they were power cleans, front squats
cleans were no problem, weakness was the front squats
13:51

"Hope"

FGB style

burpees 12,11,12
snatch 75/55  13,13,14
box jump Y+plate/Y  7,8,8
thruster 75/55  8,8,8
chest to bar pull-up  7,5,5
total = 139

bench press 1-1-1-1-1-1-1
could only hit 120 lbs due to neck/shoulder/arm
run to stop sign
1 min rest
run
rest
run
6:17

overhead squat 1-1-1-1-1-1
could not do shit for weight

AMRAP 7
7 swings
7 push-ups
push-ups still an issue  6 rds even

10-1
burpee pull-ups
snatches  95/65
17:55
snatches felt good. Felt like someone sucked all the air out of the room.

"Crossfit Total"

Did the back squat up to 235.
My back was tweeky so I didn't do presses and deads

AMRAP 6 min:
bear complex  95/65
18

How far can you get in 12 min:
1 wallball,  2 box jump
2 wallball, 2 boxjump
etc..

10 +8

For time:
10-1
Cleans  155/105
pull-ups
13:42
neck/shoulder/arms finally doing better. still think it affected the pull-ups. cleans good weight. Had to focus, only one miss.

"Barbara"

20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each of 5 rounds
Had to scale pull-ups and push-ups due to neck/back/arm
45:30

1 min on, 20 seconds off  x3 of:
wallballs  20 lbs 15, 15, 12
hand snatch  75 lbs  15, 12, 13
kettlebell SDHP  yellow  20, 18, 17
box jump yellow  13, 11, 12
burpees   10, 10, 11
total:  204
still having problems with neck/shoulder/arm

AMRAP 15
10 deadlifts 225/135
run to light post ( 200m )
8 + 7 deads

back squat 3-3-3-3-3
500m row x3, different damper each time
just messed around around with them a little up to 205 lbs
did not row

For time, 30 min cap:
10 snatches 95/65
20 front squats 95/65
30 pull-ups
40 wallballs 20/15
50 kettlebell swings  red/grey
40 push-ups
30 box jumps
20 burpees
10 snatches
with the thing going on with my neck/shoulder my right arm would not work on the push-ups/burpees
did knee push-ups
26:10

"Annie"

50-40-30-20-10 of:
double unders
sit-ups
did sit-ups first
set a 12 min cap, hit the cap. Spent half the time on my set of 40 dubs. Got through the 40s and 28 sit-ups

Did snatches at the station with Jeramie.
100 lbs sets of 5. did about 9,000 lbs

"Randy"

for time:
75 snatches 75/55
5:28
came back in later and did more at 100 lbs for snatch April. Did aprox 10,000 lbs

For time:
1000m row (3:37?)
run to stop sign X2
7:16

"Grace"

30 reps clean and jerk for time.   135/95
4:01
almost all spilt jerks

6 rds 12 min cap of:
5 burpees
10 kettlebell swings yellow
15 wallballs
5 rds even at cap, damn wallballs!!

open WOD 12.5

AMRAP 7
3 thrusters 100lbs/ 65 lbs
3 chest to bar pull-ups
6 thrusters 100lbs/ 65 lbs
6 chest to bar pull-ups
etc... till time runs out
got through the 12s and 2 thrusters

deadlifts 1-1-1-1-1-1-1-1
hit 425!
rope climbs

12 min:
200m run
12 snatches
score is total weight moved
first 2 rds 120 lbs
3 rds 95 lbs ( felt really light! )
last 4 reps at 120 lbs
total  6780 lbs

row 500m x3
score is total of all three.
1:40, 1:33,  130 
total  4:43

"Fran"

21-15-9
Thrusters
Pull-ups
As always its the thrusters that kill me!
7:58

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
14 +8

open WOD 12.3

AMRAP 18 min:
15 box jumps   24" / 20"
12 push press   115 lbs / 75 lbs
9  toes to bar
6 rds + 10 box jumps   total reps = 226

ball slams 2 min   81
10 second transition
row for cal 2 min   35
10 second transition
ball slams 2 min    71
10 second transition
row for cal 2 min   44
each cal counts as 2 points
total = 310

10-1
deadlifts  225/155
burpee jumpovers
7:43

AMRAP 10 min:
5 dumbell squat cleans  40 lbs
5 chest to bar pull-ups
7 + 5 cleans

do over WOD 12.2

Do over.  score of 60, got through all the 135s.  I tried the 165, no go.

open WOD 12.2

in 10 min
snatches
30 at 75 lbs
30 at 135 lbs
30 at 165 lbs
210 lbs with time left

Got thru 75 lbs and 23 at 135 lbs

1 min on 20 sec off  4 rds of:
hang power snatch  75/55   20,16,16,16
goblet squat  red/gry   16, 18, 18, 18
box jump    12, 13, 12, 13
row for cal    18, 17, 17, 21
total   259

7 rds for time, 12 min cap

3 heavy cleans  ( 155 lbs for me )
10 toes to bar
run to cone, center of cul-de-sac
9:34

open WOD 12.1

AMRAP 7 min burpees
88    tied for 255th place.

" Crossfit Total "

1 rep max
back squat 255
strict press 150
deadlift 415
total = 820

AMRAP 15
5 ring push-ups
10 kettlebell swings  yellow
20 sit-ups
10 + 12 sit-ups

thrusters  3 min.   75 lbs
2 min rest
sumos    3 min.  75 lbs
2 min rest
cleans   3 min.  95 lbs
T-40, S-70, Cl-46
total weight= 12,620

Ground to overhead 6 min
score is total weight moved
I did snatches at 105 lbs, 65 reps, 6825 lbs

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

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

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

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?

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

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

Bear Complex

65, 75, 95, 115, 95

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

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

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

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

1000m row  3:26

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

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

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

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.

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

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

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

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"

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

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

row 1000m   3:25

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

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"

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