WOD 151231

Open Prep

A.  2 Sets @ 95% effort:
6 TGU (35#)
12 CTB Pull-ups
10 Wall Balls

0:00 - 4:41.  Used 35# KB.  Hands were a little torn up from weighted CTB yesterday.

Rest 1:1, then B

B.  2 Sets @ 95% effort:
5 Bar-Facing Burpees
6 Thrusters (115#)
7 T2B

11:00 - 13:00.  Did Lateral burpees over bar.  Thrusters felt solid.

Rest 1:1, then C

C.  For time @ 100% effort:
1:00 Row for Max Calories
100 Double Unders

15:00 - 18:08.  Tripped up way too many times on DU...

WOD 151230

A) A1. AMRAP (-1) Push Press, @ 0:00, 14:00, 28:00
A2. 4 Front Squats @ 33X1 Tempo, @ 3:00, 17:00, 31:00
A3. AMRAP (-1) Weighted Ctb Pull-Ups (Choice), @ 6:00, 20:00, 34:00
A4. 8 Back Rack Walking Lunges @ 9:00, 23:00, 37:00

Rest 3-5min Then Back To A1, X 3-4

Did 3 sets.
Push press: 5/5/5 @ 185#
Front squats @ 205#
CTB 12/12/12 @ 10# vest
Walking Lunges @ 205#

Back is feeling excellent!

WOD 151229

A1.  10-second AD Sprint + Low Prowler Push @ 150# @0:00, 10:00, 20:00, 30:00
A2.  High Prowler Push + 10-second AD sprint @ 200# @ 5:00, 15:00, 25:00 35:00

A.  2 Squat Cleans every 90 seconds:
5 sets @ 225#

B.  2 Snatches every 90 seconds:
5 sets @ 155#

C.  2 push Jerks every 90 seconds:
5 sets @ 185#

WOD 151228

5k Row Time Trial

18:39

WOD 151226

OPEX Competition WODs

0:00 - 20:00:  Death By PS (UB @ 115#)
10+4

20:00 - 35:00:  75 T2B (30 DU every drop)
11:22

40:00 - 60:00
20:00 AMRAP
20 Cal Row
20 WBS
20 Burpees onto 35# plate
4+ 48

WOD 151224

10 sets:
500m Row + :30 FLR

On Christmas:  ~3 mile run

WOD 151223

12 Days of Christmas WOD

1 OHS
2 PS
3 SDHP
4 PP
5 SC
6 KBS
7 Bur
8 BJ
9 T2B
10 Pullups
11 HRPU
12 Gob Walk Lunge

WOD 151222

AM
A1.  10-second AD Sprint + Low Prowler Push @ 150# @0:00, 8:00, 16:00, 24:00
A2.  8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00

PM
30 Bear Complex for Time @ 135#
7:24 (Held onto :15 whole time)

WOD 151221

A.  2 Squat Cleans every 90 seconds:
5 sets @ 185#

B.  2 Snatches every 90 seconds:
5 sets @ 115#

C.  2 push Jerks every 90 seconds:
5 sets @ 145#

D.  Test 30 Muscle Ups for Time:
7:37 (Held onto 3's for first 5 sets.  Then singles from there on out.  Had no dip left)

Competition 151219

Competition with Colin at CrossFit Sparta.

A.  Speed snatch ladder in :25 (75/95/115/135/155/175)

B.  1:30/1:30: 150m Row + Max Burpees 21/23/23

WOD 151215

I've been fighting off a back injury for the past few days, so I haven't been able to get everything in.

Ana-Ala Repeats

A1.  10-second AD Sprint + Low Prowler Push @ 150# @0:00, 8:00, 16:00, 24:00
A2.  8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00

WOD 151211

3 x 2000m Row
-Rest 6:00 between sets

WOD 151209

A) A1. AMRAP (-1) Push Press @ 80% 1RM, Rest 2-3min Then A2
A2. 4 Front Squats @ 33X1 Tempo (Start @ 185), Rest 2-3min Then A3
A3. AMRAP (-1) Weighted Ctb Pull-Ups (Choice), Rest 2-3min Then A4
A4. 8 Back Rack Walking Lunges (Continue Along With Your Progressions Here)
Rest 3-5min Then Back To A1, X 3-4

A. 165# 6/6/6

B. 185# whole time

C. 10# vest 12 reps/15/12

D. 185#

WOD 151208

Ana-Ala Repeats

A1.  10-second AD Sprint + Low Prowler Push @ 150# @0:00, 8:00, 16:00, 24:00

A2.  8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00

Comp Prep
A.  4x10 Unbroken Wall Balls
-Rest :30 w/ overhead log hold.  Rest 1:00 after set 4 then B
0:00 - 4:00
B.  4x10 Unbroken HSCl (115#)
-Rest :30 w/ overhead log hold.  Rest 1:00 after set 4 then C
5:00 - 11:00
C.  4x10 Unbroken DL (155#)
-Rest :30 w/ overhead log hold.  Rest 1:00 after set 4 then D
12:00 - 16:20
D.  4x10 Unbroken BJSD (24")
-Rest :30 w/ overhead log hold.
17:20 - 21:30

WOD 151207

Speed Strength

A.  2 Squat Cleans every 90 seconds:

5 sets @ 225#.  Back felt a little better but still tight.  Maintained 1 Rep every :45.

B.  2 Snatches every 90 seconds:
5 sets @ 185#.  Failed first 3 reps and dropped weight to 165# and completed with that.  Back felt awful.

C.  2 Push Jerks every 90 seconds:
5 sets @ 185#.




Comp Prep + weighted MU

A.  3 x :90/:90
150m Row + Max Burpees over rower.
23/15/17.  Went too fast at first and was shot for the rest.

B.  EMOM 10:00
1 Muscle up w/ 16# ball between feet.

C.  Repeat A.
18/19/21.  Paced a lot better.

D.  Repeat B.

FIRST SET OF ROW::

SECOND SET OF ROW.  10 BURPEES WITH :25 LEFT

WOD 151205 PM

3 x 2000m row @ 3K time trial average pace (1:48.7)

Rest 6min between sets.

WOD 151205 AM

A.  2 Rounds of:
15 Box Jumps (24")
12 C2B
9 Front Squats (115#)
---------------------------------------
2 sets, 1:1 W/R (you go, I go)
---------------------------------------
-Rest 5:00-

B.  2 Rounds of:
30 DU
12 Push Press (95#)
15 GHD Sit-Ups
---------------------------------------
2 sets, 1:1 W/R (you go, I go)
---------------------------------------
-Rest 5:00-

C.  1 Round of:
10 Power Cleans (95#)
10 HSPU
20 Wall Ball
10 Burpees
---------------------------------------
2 sets, 1:1 W/R (you go, I go)
---------------------------------------

Goal:  Maintain ~1:30 Per round/3:00 every 2 rounds.

Saturday Coach's WOD

A.  10:00 EMOM of:

Evens - 2 Back Squats

Odds - 6-10 pullups or 4-8 CTB or 2-4 M-U

B.  For Time:

10 Thrusters - 105/85#

1 Burpees over Bar

9 Thrusters 

2 Burpees over Bar

**Continue pattern until 1 Thruster + 10 Burpees over bar**

C.  Body maintenance

WOD 151204

3k time trial
10:52.4

WOD 151203

A. 30-60min Z1 activity

B. accumulate 90sec of SB + 2min of FLR

C. Yoga or body maintenance

WOD 151202

A1. AMRAP (-1) push press @ 80% 1RM, 

-Rest 2-3min then A2-

A2. 4 front squats @ 33X1 tempo (start @ 185)

-Rest 2-3min then A3-

A3. AMRAP (-1) weighted ctb pull-ups (choice)

-Rest 2-3min then A4-

A4. 8 back rack walking lunges (continue along with your progressions here)

-Rest 3-5min then back to A1, 

x 3-4

WOD 151201

AM

A1. 7 calorie AD sprint + low prowler push (150#), rest according to notes, then A2

A2. 8 calorie row sprint + high prowler push (200#), rest according to notes, then back to A1

Notes:

-A1 @ 0:00, 8:00, 16:00, 24:00

-A2 @ 4:00, 12:00, 20:00, 28:00

PM

A. 4 x 10 unbroken wall balls, rest 30sec between sets w/viper press in overhead position

-Rest 1min then B-

B. 4 x 10 unbroken hang squat cleans (115), rest 30sec between sets w/viper press in overhead position

-Rest 1min then C-

C. 4 x 10 unbroken deadlifts (155), rest 30sec between sets w/viper press in overhead position

-Rest 1min then D-

D. 4 x 10 unbroken bjsd (24”), rest 30sec between sets w/viper press in overhead position

WOD 151130

A. Squat clean @ 85% 1RM 247.5#

2 reps every 1:30 for 5 sets

-Rest as needed-

B. Snatch @ 85% of 1RM 185#

2 reps every 1:30 for 5 sets

-Rest as needed-

C. Push jerk from racks or blocks @ 85% 1RM… 1 rep every 1:30 for 5 sets

+

A. 3 x 90sec effort of:

150m row + max burpees over erg

-Rest 90sec between sets-

B. EMOM 10:00

1 muscle-up w/12# ball between feet

C. 3 x 90sec effort of:

150m row + max burpees over erg

-Rest 90sec between sets-

D. EMOM 10:00

1 muscle-up w/12# ball between feet