3/1/13 Squat Clean

Strength
Squat Clean
1 @ 185, 205, 215, 225, 245, 265, 285 (Miss)

WOD 1
For Time
100 Double Unders
15 Deadlifts (185)
80 DU
15 DL
60 DU
15 DL
40 DU
15 DL
20 DU
6:33

OTMx10
E. 6 Squat Clean Thrusters (135) + 6 C2B Pull Ups (Butterfly)

2/28/13 Row, TTB, OHL, KBSw

WOD 1
1,000 M Row
20 Pistols (alternate)
30 TTB
40 OH Lunges (45)
50 KB Swings (70)
10:39

WOD 2
8 RFT
20 Double Unders
10 Ring Dips
10 TTB
8 KB Swings (70)
12:29

2/27/13 Snatch Complex, Thrusters/ SDHP

Strength
Snatch Complex
1 Power Snatch + 1 Squat Snatch
1 @ 135, 155, 165, 185

WOD
7 Minute AMRAP
15 Thrusters (75)
15 SDHP
5 + 12

2/26/13 Push Jerk, HSPU

Strength
Push Jerk
5x5 @ 165, 185, 205, 215, 235, 245

OTMx14
E. Push Jerk @ 155- 8, 8, 6, 6, 6, 6, 6
O. Burpees 18, 18, 16, 16, 16, 16, 16

Defecit HSPU
Total 100

2/24/13 Sq Snatch

Strength
Squat Snatch
10x1
185, 185, 195, 205, 215(M), 215(M), 220(M), 220(M), 195, 205

OTMx15
Sq Snatch (195)
1x195
9 out of 15

WOD 1
4 RFT
9 Snatchs (115)
30 WB
58 Double Unders
11:43

TABATA HSPU
9, 7, 5, 5, 5, 4, 3, 4

2/23/13 Fight Gone Bad

WOD 1
Fight Gone Bad
WB 35, 30, 30
SDHP 36, 33, 28
Box J 43, 34, 34
Push Press 39, 31, 28
ROW 22, 19, 17
TOTAL 459

2/22/13 Front Squat

Strength
Front Squat
OTMx10
6 reps @ 215

2/21/13 Bear Complex

WOD 1
Bear Complex (185)
Front Squat/ Should 2 OH/ Back Squat/ Sh 2 OH
13:32
*Missed last complex around 12:30

Max Ring Muscle Ups (unbroken/ untimed)
4, 5, 5, 5, 5

Push Jerk
OTM x 15M
5M 8 @135
5M 8 @145
5M 8 @155

2/21/13 Grace, DU/ SHPU

WOD 1
Grace
2:00

WOD 2
10 Minute AMRAP
20 Double Unders
5 SHPU
20 DU
10 SHPU
20 DU
15 SHPU...
etc
TOTAL 315 Reps

WOD 3
OTM
*Rotating each movement
K2E (straps) 30, 21, 23, 23, 21
Box Jumps (GS) 21, 17, 17, 18, 19
Air Squat 35, 27, 33, 33, 33

2/19/13 Power Clean, Bar Muscle Ups

WOD
For Time
Power Clean
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
HSPU
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
10:12

OTMx 15
5 Power Cleans
5 M @ 135
5 M @ 155
5 M @ 175

Bar Muscle Ups (max unbroken)
6, 7, 6

2/18/13 OHSq, P Snatch, Jerk/ Pull Ups

OT4M
OH Sq
6 Sets @ 205x6

Sq Snatch
*Build up to heavy single
205, missed 215

3x Max reps P Snatch @ 165 T-N-G
6, 7, 7

WOD 1
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (Jerk from ground @ 185)
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 (Pull Ups)
12:50

2/16/13 Sweatin' w Your Sweetheart Competition

Team competition with Molly

2/14/13WB/ HC/ GHD

WOD 1
3RFT
30 WB
20 Hang Clean (115)
30 GHD Sit Ups
10:42

Rest 15 Minutes

WOD 2
4 RFT
80 DU
20 KB Swings(70)
8:29
*Exhausted, lower/ midback gone.

2/13/13 DL, Thrusters/ RPU/ BJ

Strength
Deadlift
OTMx10 @ 295
10, 10, 9, 8, 8, 8, 8, 8, 8, 8

WOD 1
4 RFT
9 Thrusters (95)
12 Ring Push ups
15 GS Box Jumps (28")
6:20

Strength
Snatch @ 185
*2 pulls each then rotate

2/12/13 11.3, "Nicole"

WOD 1
11.3
5 Minute AMRAP
Max Squat Clean + Jerks (165)
TOTAL 30 Rounds (60 reps)

WOD 2
"Nicole"
400 M Run
Max Pull Ups (40, 21, 27, 29, 15, 12)
TOTAL 144

10x10 TTB

2/11/13 "FGB", Front Squat, Row/ HSPU

Strength
OT4M Front Squat
6x3
255, 275, 285, 295, 300, Miss @ 305

WOD 1
5 RFT
500 M Row
10 HSPU
11:46

Rest 1 hour

WOD 2
Fight Gone Bad
WB 35, 33, 30
SDHP 39, 24, 23
Box J 40, 28, 28
Push Press 40, 23, 27
ROW 20, 16, 19
TOTAL 425

2/9/13 Sh2OH

OTMx8
Shoulder 2 Overhead (115)
15, 14, 14, 14, 15, 14, 14, 15

OTMx8
Hang Snatch (115)
9, 8, 8, -, 9, 10, 9, 9

Competition WOD
12 Minute AMRAP
Buy in- 800 M Row
30 SHPU
30 DL (115/75)
30 DU
30 PU
30 WB
30 Hang Cleans
30 T2B
30 Sh 2 OH
TOTAL 374

Skill Work
HS Walking
Grip Strength

2/8/13 Double unders/ Front Squats/ Pull Ups

WOD 1
For Times
100 Double unders
30 Pull Ups
30 Front Squats (135)
30 Pull Ups
100 Double Unders
7:17

Strength
6x6 Strict weighted pull ups @ 20 pound vest

2/7/13 Gwen

WOD 1
"Gwen"
15-12-9 (Unbroken)
Clean and Jerk
Score is weight used
185 Pounds

Rest 10 Minutes

WOD 2
10 Minute AMRAP
100 Wall Balls
50 SDHP (55)
Max Burpees (to Rig)
TOTAL 214

Strength
20x 5 Elevated HSPU
TOTAL 100

2/6/13 Back Squat, OHS/ HSPU

STRENGTH
Back Squat 10 RM
225x5, 275x3, 300x10, 315x10

WOD 1
8 Minute AMRAP
12 OH Squat (95)
6 HSPU
7 Rounds 4 Reps

Rest 5 Minutes

WOD 2
3 Rounds for Reps
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Burpees R1 23, R2 21, R3 20
Double Unders R1 56, R2 55, R3 56

2/5/13 Fran, Row 2k

WOD 1
Fran
2:53

Rest 15 Minutes

WOD 2
Row 2k
7:14.6

WOD 3
Grace @ 155
3:18

2/4/13 Snatch Complex, Grace

Strength
1 Snatch Complex
*Hang Power+Power Snatch

WOD 1
15 Minute AMRAP
9 DL (155)
12 GHD Sit Ups
15 Box Jumps (25)

WOD 2
Grace
2:11

WOD 3
5 RFT
10 KB Swings (70)
10 Box Jumps (25, GS)
3:49

WOD 4
5 minute AMRAP
10 Burpees (To plate)
30 Double Unders
5 Rounds 2 Reps

Deadlift, Partner WOD

Strength
DL
315x4
405x1
425x1
405x1
405x1
405x1

WOD
Partner w Brandon
100 DL (135)
90 Back Squat
80 Power Cleans
70 Jerks
60 SDHP
50 Front Squats
40 Hang Cleans
30 Thrusters
20 Snatches
10 O.H. Squats

2/1/13 Snatch, Grace

Strength
Snatch Work
*Worked up to 205
**Pulled from 12" boxes after

WOD 1
Grace
2:23

WOD 2
For Time
Buy-In: 10 Wall Climbs
THEN
50-40-30-20-10
SHPU
Double Unders
Cash Out: 10 Wall Climbs
TIME 13:50

STRENGTH
Strict Pull Ups
"Archer Pull Ups"
4x Max

1/31/13 P.C. + 3 Sh2OH, Row

WOD 1
OTM as long as possible
3 P.C. + 3 FS + 3 Sh 2 Overhead (185)
8+7

Rest 5 Minutes
5x300 M Sprints
all within 5 seconds of 51.7

1/30/13 DL, C2B/ GHD

STRENGTH
Deadlift
5@225
3 @ 275
3 @ 315
1 @ 365
1 @ 405

OTMx 20
E: 8 C2B Pull Ups
O: 12 GHD Sit Ups

1/29/13 Run, Snatches/ Ring Dips

WOD 1
4x400 M Run
1 Minute Rest between
R1 1:23, R2 3:56, R3 6:27, R4 9:01

OTMx 20
E: 6 Power Snatches (135)
O: 15 Ring Dips

1/28/13 C+J, WB/KBSw/ BJump

OTMx 20
E: 22 Sit Ups
O: 6 C+J (185)

WOD
4 RFT
15 Wall Balls
15 KB Swings (55)
15 Box Jumps (25")
6:13

1/27/13 DL, Thrusters, Burpees

Strength
DL
5x 315, 365, 385, 395, 405

OT5M
3x Thrusters @ 185
Max Strict Pull Ups (9, 9, 10, 9, 9)

Rest 5 Minutes
WOD 1
7 Minute AMRAP
Burpees (to rig)
TOTAL 115

1/26/13 Competition WOD

WOD 1
10 Minute AMRAP
5 Snatches (135)
10 C2B PU
15 P. Cleans (135)
20 T2B
25 Sh 2 O.H. (135)
30 Deadlifts (185)
Max Burpee Box Jumps (25")
TTOAL 146

1/21/13Muscle Ups, Sq Cleans, Lat. Burpees

WOD 1
5x Max Unbroken Muscle Ups
8, 7, 5, 4, 5

WOD 2
21-15-9
Deadlift (185)
SHPU
Box Jump (G.S. 25")
3:53

Sq Clean
Build to heavy 3 Tap-n-go
3 @ 135, 165, 175, 185, 205, 225, 235, 245

WOD 3
10x :30on/ :30 Off
Lateral Burpees (Blue Pad)
TOTAL 116

1/20/13 Bench Press, F.S, Hang Cl/ HSPU

Strength
Bench Press
5 @ 245, 265, 265, 265, 265

Front Squat
9x1
225, 245, 265, 275, 295, 305, 315, 320, 320

WOD
7 Minute AMRAP
Hang Clean (185)
HSPU
1,1,2,2,3,3,4,4,5,5,6,6,7,7...
TOTAL 88 Reps

1/19/13 Deadlift, Sq Sn, Sled

Strength
Deadlift
5 @ 315
5 @ 365
4x5 @ 375

Sq Snatch
1 @ 135
1 @ 165
1 @ 185

Sled Push
20 Yard
2x @ 440
2x @ 530
2x @ 580
2x @ 630
20 yd sprint 3x @ 350

WOD 1
Untimed Partner wod w step ups, handstand walking, and runs

WOD 2
:30 ON/ :30 OFF
Burpees
TOTAL 116
12, 12, 12, 12, 12, 12,11, 11, 11, 11

1/17/13 Split Jerk, Thrusters

Strength
Split Jerk
2 @ 185
2 @ 205
2 @ 225
2 @ 245

WOD
10 Minute AMRAP
30 Thrusters @ 75
30 Thrusters @ 135
30 Thrusters @ 165
TOTAL 78 Reps

OTMx 10
1 Sq Clean Thruster @ 185

WOD 2
300 Double Unders
TIME 4:53

1/16/13 P.C., OHSq

OTM x 16
E: 10x PC @ 140
O: 8x Sh 2 OH @ 140

STRENGTH
OH Squat
3 @ 185, 205, 225, 235, 245
1 @ 255- Miss (fatigue miss)

WOD
7 Minute AMRAP
7 Hang Sq Cleans (115)
7 Wall Climbs
TOTAL 5 Rounds

1/15/13 Multiple WODS

Strength
Hang Clean
3 @ 185, 205, 225, 2 @ 245

OTM x 10
Hang Clean
2 @ 235

Rest 5 Minutes

WOD 1
5 Snatches (135)
10 C2B Pull Ups
15 Power Cleans
20 TTB
25 Shoulder 2 Overhead
30 Dead lifts (185)
5:39

WOD 2
3RFT
10 Burpees (to Rig)
20 TTB
30 Calories (Row)
9:40

WOD 3
4 RFT
16 KB Hang Snatch (53)
24 Air Squats
32 Double Unders
6:11

1/14/13Multiple WOD day

WOD 1
5 Minute AMRAP
Max Reps @ 225
Rest 5 Minutes
3 Minute AMRAP
Max C2B Pull Ups
48 Reps
Rest 3 Minutes
3 Minute AMRAP
Max G.S. Box Jumps
76 Reps

Rest 10 Minutes

WOD 2
5 Rounds untimed
20 yd Sled Push (270 Lbs.)
15 KB Swings (70 Lbs.)

Rest 5 Minutes

WOD 3
5 Minute AMRAP
Max Double Unders
286

1/12/13 Saturday Team WOD

Team WOD
2 Minutes Each Movement
KB Snatch
L-Sit
KB C and Jerk
Burpee Box Jumps

Strength
1 RM Bench Press (305)

1/11/13 Bench Press, 12.4 CFG Open Wod

Strength
Bench Press
5 @ 235
5 @ 235
5 @ 265
4 @ 265
11 @ 215
21 @ 165

WOD
12.4 CFG 2012
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
Total 261

OTM x 20
Even: 16 TTB *Last 2 sets were 15
Odd:  8 Hang Squat Cleans (115)

1/8/13 Air Squats/ Pull Ups

OTMx 20
EVEN: 14 Burpees
ODD: 8 Front Rack Lunges (155)

WOD
3 RFT
75 Air Squats
25 Pull Ups
TIME 9:07

WOD
5 RFT
16 Wall Balls
8 T2B
8 HSPU
TIME 7:26

1/7/13 Muscle Ups/ Sq Clean Thruster

WOD
FOR Time
15-10-5
Muscle Ups
Squat Clean Thrusters (135)
TIME 10:00

OTMx 16
EVEN: 8 Push Jerks (135)
ODD: 5 Snatches (135)

WOD
For Time
300 D.U.
TIME 4:58

OTMx 20
EVEN: 20 Sit Ups
ODD: 20 Box Jumps (25")

1/5/13 Burpees/ PC

Strength
Power Clean
Built up to heavy sets of . Heaviest set was 270


OTM
5 Power Clean (185)
10 burpees
*Hold as long as possible
TOTAL 3 Rounds 11 Reps
**TIRED today. My mind was not in this workout.

1/3/13 PJ, Rope Climb/ HSPU

Strength
Push Jerk
5 @ 135, 5 @ 185, 5 @ 205, 5 @ 225, 2x3 @ 245

WOD
15 Minute AMRAP
2 Rope Climbs (15')
6 HSPU
TOTAL 13 Rounds

1/2/13 FS, Burpees/ C2B

Strength
Front Squat
5x5
225, 245, 255, 260, 260

Power Snatch
3 @ 135, 3 @ 160, 1 @ 175
2x1 @ 185

WOD
For Time
21-18-15-12-9-6-3
Burpees
Chest 2 Bar Pull Ups
TIME 11:08

OTM
EVEN: 17 Box Jumps
ODD 10 GHD Sit Ups

1/1/13 Sq Clean, Thruster/DU AMRAP

Strength
Squat Clean
3 @ 185
2 @ 205
1 @ 225
1 @ 245
1 @ 255
3x1 @ 260

Strength Part 2
5 Super Sets of
3 Thrusters (155)
3 Muscle Ups (Unbroken)

WOD
10 Minute AMRAP
10 Thrusters (115)
30 Double Unders
TOTAL 7 Rounds 7 Reps
*Previous score: 6 Rounds 4 Reps