Metcon

Work Capacity
20 Minute AMRAP:
400 meter Run
21 Deadlifts, 155#
5 Rounds + 400 meters + 11 DL

Durability
Full GH Raises 3x10 w/ 25# plate

Running

Work Capacity
12 x 200 meters
Rest 1 minute between
All must be sub 40 sec
Rx'd

Metcon

Work Capacity
7 RFT:
10 Burpees
25 Double Unders
9:24

Running

Work Capacity
3 Min On, 3 Min Off x 6
Covered 2.5 miles

Durability
Hip Mobility w/ Hurdles

Metcon

Work Capacity
4 Rounds:
30 sec Burpees, 30 sec off
30 sec Double Unders, 30 sec off
30 sec Squats, 30 sec off
Burpee = 12,11,10,11
DU = 32,35,36,31
Sqt = 21,22,22,21
Total = 264

Durability
Hollow Rocks 4x12

Running

Work Capacity
5 Min On, 2:30 Off, 6 On, 3 Off, 7 On
Covered just over 2.25 miles

Durability
Towel Neck

Strength - Linear BS, Pr, DL

Strength
A. Press 3x5 @ 155#
B. Back Squat 3x5 @ 285#
C. Deadlift 3x5 @ 356#
D. Reverse Hyper 3x12 @ 100#

Durability
3 sets:
Ab Wheel x 10
GHD Sit-Ups x 12

Metcon

Work Capacity
Every 30 seconds for 8 minutes:
1 Power Clean, 185#
5 Ball Slams, 40#
13 Completed Rounds
Finished the last 3 as quick as possible. Done in under 9 minutes.

Strength - Linear FS, BP

Strength
A. Bench Press 5x5 @ 185#-205#-215#-225#-235#
B1. DB Step-Ups 3x8 left, 3x12 right @ 25#-25#-30#
B2. Knee Band Extensions 3x8 left, 3x15 right
C.  Front Squat 5x5 @ 175#-190#-204#-214#-221#(1/4)

Durability
3 sets:
25 Flutter Kicks each leg
1 Minute Front Plank hold
20 Russian Twists each side, 20# medball

Metcon

Strength
4 sets:
Pull Up hold for 10 sec above bar into 3 Strict Pull Ups
Rest 40 sec between sets
UB-UB-UB-2/1

Work Capacity
10 Min AMRAP:
5 Box Jumps, 24"
5 KB Swings, 53#
5 Parallette Dips (using only 1 parallette)
14 Rounds + 1

Metcon

Work Capacity
5 RFT:
30 Med Ball OHS (20#)
300 meter Run
19:30
_____________________________________
Took runs slow since it was slick.  Came up on the left side a few times but
getting better.  Seems I only do it now w/ OHS.

Rugby @ DARC (C) (Sat Dec 10)

L 15-5

FML

Rugby Practice (Thr Dec 8)

Metcon + Strength/Oly

Work Capacity
For reps:
2 Min Thrusters, 75#
2 Min KB Swings, 44#
2 Min Burpees
2 Min Double Unders
165

Strength
Back Squat Cluster 2.2.2.2 x 4 sets @ 249#-263#-275#-283#
Rest 20 sec in the clusters

Power Clean Cluster 1.1.1.1 x 4 sets @ 187#-199#-209#-209#
Rest 20 sec in the clusters
___________________________________
Probably should go learn from an Oly coach...form needs improvement

Rugby Practice

Metcon

Work Capacity
20 Minute AMRAP:
5 KB Hang Power Clean & Push Press each side, 44#
5 Paralette Shoot Throughs
5 Med Ball Lifts, 20#
100 Single Unders
6 Rounds + 5+5+5+5+46

Rugby vs St. Thomas (C)

W 41-5

Rugby Practice

Prowler

Work Capacity
8 x 40 meter Prowler Push (high bar) @ 90#
Rest 1 minute between
Rx'd

Durability
Balance oval
Sidestep w/ band
Single leg lateral jumps

Rugby Practice (Tue Nov 29)

Metcon + BS, FS

Work Capacity
For reps:
1 min Burpees
2 min KB Swings, 62#
3 min Double Unders
179 total reps

Strength
A.  Front Squat 4x10 @ 121#-133#-149#-169#
B.  Back Squat 4x10 @ 169#-188#-209#-226#
C.  Knee Band Extensions 3x8 left, 3x15 right
D1.  DB Step Ups w/ slow descent 3x8 left, 3x10 right @ 25#-25#-30#
D2.  Leg Extensions 3x15 @ 50#
E.  Full GH Raises 3x10 @ BW

Durability
Towel Neck

Metcon + DL

Work Capacity
12,11,10...1  Bench Press 50% of 1 RM (155#)
1,2,3....12  KTE
14:52

Strength
Deadlift 5x5 @ 315#-335#-350#-365#-375#(2)

Oly - Snatch, OHS, Pulls

Baseline
Seated Box Jumps
Snatch Balance

Strength
5 sets:
Power Snatch x 1
OHS x 1
Snatch Balance x 1
@ 89#-99#-109#-114#-119#
failed snatch balance on last 2 sets

Snatch Pulls 3x3 @ 177#-187#-197#
Clean Pulls 3x3 @ 227#-237#-247#

Durability
Sidestep w/ band
Balance Disc

5K

24:54
__________________________________
Why do walkers insist on getting close to the start line

Rugby Practice

Strength - Incline BP, BS

Strength
A1.  Incline Bench Press 4x8 @ 155#-170#-175#-185#
A2.  Band Pull Aparts 5x10 w/ purple band

B.  Back Squat w/ pause on box below parallel 8x3 @ 199#-219#-236#-253# for the rest

C1. One Leg Box Squat w/ 10# plates 3x8 each
C2.  Leg Extensions 3x15 @ 50#

D.  DB Step-Ups w/ slow descent 3x8 each @ 30#

E1.  DB Walking Lunge 3x8 each @ 25#
E2.  Reverse Hypers 3x12 @ 86#
_____________________________________________
Patellar tendon sore on the pause box squats...which also made one leg box squats difficult.
It seems pausing, heavy weight or deep single leg work aggravates it.
I did try to focus on driving through both legs evenly as best I could.

Metcon

Work Capacity
21-15-9
Squat Clean (135#)
Pull Up
11:53

Rugby vs Shreveport (C) (Sat Nov 19)

W 38-17


When you doubt your power, you give power to your doubt.  Failure is only postponed success as long as courage coaches ambition.  The habit of persistence is the habit of victory.  No longer will I be held down by the weights of yesterday.  Nevermore to be cast aside. This day is mine.  Whatever it may take. 

Rugby Practice

Metcon

Work Capacity
20 RFT:
Tire Flip
Jump onto tire, Jump inside tire, Jump onto tire, Jump out of tire
Burpee
First 10 with ~500# tire, second 10 with ~325# tire
REST 5 MINUTES
Repeat
7:01, 9:25

Durability
Straight Leg Raise on Rings 4x10
Balance Disc 4 x 30 sec each side
Back Extensions 3x15 w/ 25# plate
Towel Neck

Rugby Practice

Metcon + Single Leg stuff

Work Capacity
12 Minute AMRAP:
15 Deadlifts 185#
30 Double Unders
6 Rounds + 8

Strength
All 3x8 each
A.  BB Step-Ups w/ slow descent @ 89#
B.  BB Lunges onto 6" box @ 89#
C.  Single Leg Box Sqaut w/ 10# plates
D.  BB Lateral Lunges @ 89#
E.  DB Bulgarian Split Squats onto 6" box @ 25#
F.  DB RDLs @ 30#

G.  Leg Extensions 3x15 @ 50#

Track Running

Work Capacity
8 Minutes of 100 meter Sprints every 30 seconds (16 total)
Rest 4 minutes
4 Minutes of 100 meter Sprints every 30 seconds (8 total)
Rest 2 minutes
2 Minutes of 100 meter Sprints every 30 seconds (4 total)
Rx'd - No Misses

Durability
Hip Mobility w/ Hurdles

Beep + Plyos

Beep Test
L11 S2

Plyos/Speed
A.  Speed Ladder
B.  Power Skip 4 x 20 yards
C.  Bounding 4 x 20 yards
D.  Channel Run/Backpedal x 2
E.  Pro Agility x 2
F.  3 Cone Drill x 2
G.  30 yard Short Shuttle x 2
H.  T Agility x 2
I.  Z Pattern Run into Progressive Lateral Bounding x 2
J.  Parachute Build Up Sprints x 8

Rugby Practice (Thr Nov 10)

Metcon - Suicidal Grace

Baseline
Dot Drills
Knee Jumps w/ DB held infront 5x3 @ 15#-20#-25#-30#-30#
Snatch Balance 6x2 @ 45#-55#-65#-75#-85#-95#

Work Capacity
"Suicidal Grace"
3 RFT:
10 Power Clean and Jerk 135#
1 40 yard Suicide Run
7:15

Durability
3 Rounds:
   Lower from inverted hang x 5
   Russian Twists w/ 20# medball x 25 each side
   Balance Disc 30 seconds each leg

Metcon + Strength

Work Capacity
For max reps:
1 min Burpees
2 min Double Unders
3 min Burpees
155

Strength
A.  Press (Wendler Wk 3 - 90% = 171#)
      125# x 5, 145# x 3+, 160# x 1+ (1)
B.  All of the following single leg exercises 3x8 each (some extra on right)
     DB Step-Ups w/ slow descent @ 20#
     BB Lunges @ 89#
     DB Bulgarian Split Squats @ 20#-25#-25#
     Single Leg Box Squat w/ 10# plates
     DB RDLs @ 30#
     Knee Band Extensions
C.  Leg Extensions 3x15 @ 50#

Metcon

Work Capacity
Back Squat (225#) 2-4-6-8-10-8-6-4-2 rep rounds
Between each round:
15 Wallballs, 20#, 10'
15 Med Ball V Ups, 20#
29:50
_____________________________________
Slowed it down to work on squat form...still leaning towards my left side.
Lower weight and focus on single leg exercises for awhile.

Beep Test + Agilities

Speed/Stamina/Plyos
A.  Beep Test
L9 S2

B.  Speed Ladder Drills
C.  4 Corner Cone Drill x 2 each side
D.  40 Yard Ladder Sprint w/ Run then Backpedal x 3
E.  The Squirm x 3
F.  Z-Pattern Run x 3
G.  Parachute Build Up Sprints x 8
__________________________________
Not happy with beep test score.  Was doing it by myself but still.
On a good note the achilles is better so will be doing beep test a few more times before the 19th.

Rugby Practice (Thurs Nov 3)

Metcon

Work Capacity
3 Minute AMRAP x 5 Rounds
1 Minute rest between rounds
3 Thrusters, 116#
6 Pushups
9 Squats
3R+3+6, 3R+1, 3R, 2R+3+6+2, 2R+3

Durability
DB Shrugs
Towel Neck
Forearm Curl Attachment
Leg Board

Rugby Practice

Strength - Wendler Sqt, BP, DL

Strength
A.  Back Squat (Wendler Wk 2) - 90% = 315#
221# x 3, 253# x 3, 286# x 3+ (8)
B.  Bench Press (Wendler Wk 2) - 90% = 270#
190# x 3, 220# x 3, 245# x 3+ (7)
C.  Deadlift (Wendler Wk 2) - 90% = 405#
287# x 3, 324# x 3, 368# x 3+ (8)

Durability
Single Leg Box Squat w/ 10# plates - 3 x 8 each
Leg Extensions 3 x 12 @ 50#
Sidestep w/ Band

Metcon - Tabata Something Else

Baseline
Progressive Eccentric Box Jumps - foward, to left, to right

Work Capacity
Tabata Pull Up
Tabata Push Up
Tabata GHD Sit Up
Tabata Squat
No Rest between exercises
44, 75, 50, 106

Oly

Baseline
Dumbbell Drop Box Jumps

Strength
3 Position Power Clean - mid thigh, below knee, floor
7 sets @ 143#-158#-173#-182#-192#-202#-212#

Durability
Towel Neck

Rugby Practice (Thurs Oct 27)

First time going live

Metcon

Baseline
Dot Drills

Work Capacity
30 minute AMRAP:
5 Deadlifts, 225#
10 Dips
15 Double Unders
13 Rounds + 5 + 3

Durability
Single Leg Lateral Jumps

Rugby Practice (Tues Oct 25)

Strength - Wendler FS, Pr

Strength
A. Front Squat (Wendler Wk 2) - 90% = 247.5#
     175# x 3, 199# x 3, 221# x 3+ (5)
B. Press (Wendler Wk 2) - 90% = 171#
     116# x 3, 136# x 3, 156# x 3+ (6)
C.  Strict Pull Ups 3 x max reps - 16, 9, 7
D1.  BB Rows (from floor) 3x12 @ 116#
D2.  Shoulder ER/IR w/ band

Durability
Leg Extensions 4x15 @ 50#
GH Raises 3x10 @ 10# - BW - BW
Mountain Climbers 3 x 25 (L+R=1)

Metcon

Work Capacity
On the minute for 10 minutes:
3 Power Clean, 135#
6 KB SDLHP, 70#
9 Box Jumps, 24"
Rest 5 minutes
Repeat for 5 minutes
Rest 5 minutes
Repeat for 5 minutes
Rx'd - 3 box jumps in extra time in the very last round

Oly + Core

Baseline
Snatch Balance work
Balance Oval

Strength
5 sets:
3 Snatch Grip Deadlift
3 Snatch Pulls
3 Power Snatch
3 OHS
89#-99#-111#-121#-131#

Core
GHD Sit-Ups 3x12
Back Extensions 3x12 w/ 25# plate
Ab Wheel 3x10

Rugby Practice (Thur Oct 20)

Metcon

Work Capacity
10,9,8,7,6,5,4,3,2,1 reps of:
155# Power Clean
Pullup
62# KB Swing
17:34

Strength - Wendler Sqt, BP, DL

Strength
A.  Back Squat (Wendler Wk 1) - 90% = 315#
205# x 5, 230# x 5, 270# x 5+ (12)
B.  Bench Press (Wendler Wk 2) - 90% = 270#
175# x 5, 200# x 5, 230# x 5+ (11)
C.  Deadlift (Wendler Wk 1 ) - 90% = 405#
265# x 5, 305# x 5, 342# x 5+ (11)

Durability
Reverse Hypers 3x12 @ 110#
Stability Ball Leg Curls 3x10

Strongman Metcon + Pistols

Work Capacity
10 Rounds AFAP (Rest 1 minute between)
8 Sledgehammer strikes each side, 16# hammer
40 yard Sled Pull, 135#
*Start w/ sledgehammer on odd rounds, sled on even rounds

Durability
Single Leg Box Squat w/ 10# plates - 3x8 each

Rugby Practice (Thr Oct 13)

Metcon - Tabata

Work Capacity
Tabata Weighted Pull-up, 20# vest
Rest 1 minute
Tabata Goblet Squat, 44# KB
Rest 1 minute
Tabata Weighted Ring dip, 20# vest
Rest 1 minute
Tabata Deadlift, 165#
Totals = 33, 73, 28, 57

Rugby Practice (Tues Oct 11)

Oly - Clean, PP, PJ

Baseline
BB Complex:
4 sets @ 89#-109#-129#-139#
6 x DL, 4 x Hang Hi-Pull, 3 x HPC, 2 x PP

Knee Band Extensions - 3 x 10 right, 3 x 5 left

Strength
Power Clean 6x2 @ 195#-209#-219#-224.5#-231#-241#
Push Press 5x3 @ 155#-165#-170.5#-175#-180.5#
Push Jerk 5x3 @ 175#-185#-185#-185#-155#

Plyos
5 sets:
12 Banded KB Swings, purple, 44#
5 Knee Jumps @ BW
_____________________________________
Failed twice before getting the second PC at 241#.  Didn't hit a true 3RM on PP so I
could work on PJ.  PJ still looks like a PP...need to sit under it and drive harder.

Strength - Wendler - FS, Pr

Strength
A.  BW Strict Ring Pull Ups 3 x max reps
12,9,6

B. Front Squat (Wendler Wk 1) - 90% = 247.5#
     163# x 5, 183# x 5, 209# x 5+ (6)

C. Press (Wendler Wk 1) - 90% = 171#
     111# x 5, 131# x 5, 146# x 5+ (8)

D1.  BB Rows 3x12 @ 116#-121#-126#
D2.  BW Dips 3x12

Durability
All holds for 1 minute:  left side plank, right side plank, 6 inches, front plank
pair each hold w/ 10 KTE

Rugby Practice

Rugby Practice (Tue Oct 4)

Back from the dead

Week 5 Day 5 - Metcon

Work Capacity
3 RFT:
10 Deadlifts (275#)
30 GHD Sit Ups
9:01

Week 5 Day 4 - Running

Work Capacity
4 x Full Gassers (Rest 1 minute between)
Rest 2 minutes
6 x 3/4 Gassers (Rest 45 secs between)
Rest 2 minutes
8 x Half Gassers (Rest 30 secs between)
Rest 3 minutes
1 x 300 yard shuttle (60 yard intervals)
Slowest:  Full 43 secs, 3/4 33 secs, Half 21 secs
300 yard shuttle in 60 secs

Durability
Leg Board
________________________________
Wind was killer in the one direction
Achilles sore now wtf

Week 5 Day 2/3 - Oly + Metcon

Strength/Stamina
BB Triplet:
1 x Clean Pull (265#)
1 x Power Clean (177#)
1 x Jerk (177#)
One triplet every 30 seconds for 8 minutes
Rx'd

Work Capacity
3 RFT:
30 Front Squats (95#)
15 Push Ups
30 KB Swings, 44#
15 Pull Ups
21:42

Week 5 Day 1 - Strength

Strength
A.  Bench Press 6x6 @ 250#
Sets 1 and 2 complete, set 3 (5 reps), set 4 (3 reps), set 5 (2 reps), set 6 (0 reps)
Sets were completed to 6 reps w/ spotter giving just enough to get it up

B.  Back Squat 10x10 @ 203# (BW)

C.  Deadlift 5x3 @ 309#-349#-363#-378#-397#

Durability
Sidestep w/ band

Week 4 Day 5 - Metcon - DT

Work Capacity
5 RFT:
155# Deadlift, 12 reps
155# Hang Power Clean, 9 reps
155# Push Jerk, 6 reps
9:31
________________________
LT = 9:40

Week 4 Day 4 - Oly

A.  Weighted Pullups w/ Chains 5x3 @ 2L-3L-3L-3L-3L+1S
B.  Hang Power Snatch, Power Snatch 3-3 x 5 sets @ 94#-109#-119#-124#-134#
C.  Hang Squat Snatch 5x3 @ 55#
D.  Snatch Pulls 3x3 @ 193#
E.  DB Rows 3x12 each @ 75#
F.  Lower from inverted hang (slow as possible) x 10 @ BW

Week 4 Day 3 - Running

Work Capacity
14 x 50 yard sprints (every 40 seconds)
Rest 3 minutes
12 x 50 yards sprints (every 40 seconds)
Rest 5 minutes
10 x 100 yard sprints (every minute)
Goal is sub 8 seconds for 50s and sub 18 seconds for 100s
Rx'd

Week 4 Day 2 - Metcon

Work Capacity
Alternating Tabata Deadlift (225#) and Burpee
126 reps

Durability
Leg Board
_________________________________
LT = 116 reps

Week 4 Day 1 - Strength

Strength
A.  Increase loads on every rep:
     OHS 5x1 @ 109#-119#-133#-143#-153#
     Front Squat 5x1 @ 195#-209#-224#-243#-258#
     Back Squat 5x1 @ 287#-302#-317#-322#-332#

B.  Press 10x2 on the minute @ 143#

Week 3 Day 5 - Metcon - Fight Gone Bad

Work Capacity
3 Rounds, 1 minute at each station, 1 minute rest between rounds:
Wallball (20#, 10 ft)
SDLHP (75#)
Box Jump, 24"
Push Press (75#)
Row for calories
134, 99, 85 = 318 total
_______________________
LT = 331 in different order and with 20" box jumps.  Had an extra 20-30 secs
at wallball in round 1.  Lost time on getting the rower started...first calorie around 20 secs.

Week 3 Day 4 - Metcon

Work Capacity
3 minute amrap x 5 (Rest 1:30 between rounds):
5 Clean Pulls 155#
5 Ball Slams, 10#
5 Burpees
3 Rounds + 5 + 3
3 Rounds + 2
3 Rounds + 2
3 Rounds + 3
3 Rounds + 2

Durability
3 rounds:
10 Rotations each way (40# bag)
10 Full Moons each way (40# bag)
30 Flutter Kicks each
30 Spread Eagles

Week 3 Day 3 - Metcon ish

Work Capacity
4 Rounds AFAP, rest 4 minutes between rounds:
10 Sledgehammer strikes each side (16# hammer)
40 yard Prowler Push (high bar, 180#)
Run 40 yards
40 yard Sled Pull (135#)
40 yard Prowler Push (high bar, 180#)
10 Sledgehamer strikes each side (16# hammer)
Run 40 yards
40 yard Sled Pull (135#)

Durability
Sidestep w/ band

Week 3 Day 2 - Oly

Agility
A.  Dot Drills
B.  Band Resistance:
        side shuffle 2x10 ea, turn & run 2x8 ea, backpedal 2x8, run 2x10
 
Strength
A.  Thruster 7x3 @ 132#-147#-160#-170#-185#-195#-205#
B.  Hang Power Clean + Power Clean + Jerk 2+2+1 x 5 @ 155#-165#-175#-185#-195#
C.  Clean Pulls 5 @ 195#, 5 @ 225#, 3x3 @ 260#

Week 3 Day 1 - Strength

Strength
A1.  Banded Back Squat (purple one loop) 5x10 @ 165#-185#-205#-225#-225#
A2.  24" TnG Box Jumps x 6
B1. Banded Bench Press (purple three loops) 5x10 @ 135#-145#-155#-160#-160#
B2. Clapping Push Ups x 6
C.  Deadlift 10x2 on the minute @ 353#
D.  Reverse Hypers 3x12 @ 110#
E.  GH Raises 3x10 @ BW

Week 2 Day 5 - Metcon

Work Capacity
30 Minute AMRAP:
9 Burpees
11 Pull Ups
21 KB Swings, 1.5 pood
9 Rounds + 3

Week 2 Day 4 - Running + Metcon

Running
8 x 40 yard Suicides (start on ground, hit it at every turn) - Rest 1:30 between
Rest 3 minutes
1 x 300 yard Shuttle Run (60 yard intervals)
Rx'd - 300 yard shuttle in 57 secs

Work Capacity
5 RFT:
5 DB Thrusters, 50#
5 Chin Ups
5 Burpees
6:08

Durability
DB RDLs 3x8 each @ 30#
___________________________________
Hands ripped up and forearms smoked from tire flips.  No gas left
for the metcon.

Week 2 Day 3 - Metcon

Work Capacity
100 yard tire fire complex (jump through tire after every flip) - ~325# tire
100 yard burpee tire flip (1 burpee before every flip) - ~325# tire
22:39

Week 2 Day 2 - Oly

Strength
A.
OHS Strength Ladder
10 reps @ 45#, 9 @ 55#, 8 @ 65#, 7 @ 75#, 6 @ 85#, 5 @ 95#, 4 @ 105#
3 @ 116#, 2 @ 126#, 1 @ 136#

B. 
5 Squat Snatch from 12" blocks @ 45#
5 Power Snatch from 12" blocks @ 94#
5 Squat Snatch from 12" blocks @ 55#
5 Power Snatch from 12" blocks @ 114#
5x3 Squat Snatch from 12" blocks @ 65#

C.
Power Snatch 4 @ 111#, 4 @ 126#, 4x4 @ 141#

Durability
Reverse Walking Lunges - 3x10 each
Step-Ups w/ slow descent - 3x4 left, 3x8 right

Week 2 Day 1 - Strength + Plyos/Speed

Strength
A.  Front Squat 5 @ 175#, 5 @ 195#, 4x5 @ 215#
B.  Good Mornings 3x12 @ 95#-105#-115#
C.  Press 5 @ 135#, 5 @ 145#, 4x5 @ 155#
D1.  Strict Pull-Ups 3x10 @ BW
D2.  BB Rows 3x12 @ 115#

Durability
Knee Extensions w/ band
Shoulder ER w/ band

Plyos/Speed
A.  Peacock Agility x 4
B.  30 yard short shuttle x 4
C.  Channel run/backpedal x 4
D.  40 yard Sprint x 10 (8 w/ 20# vest, 2 without)

Week 1 Day 5 - Running + Metcon

Running
10 x 150 yard sprints (25 and back, 50 and back) - Rest 40 secs between
Complete sprints in 26 to 34 secs
Sprints 1-9 in 29 secs, sprint 10 in 30 secs

Work Capacity
10 Back Squats (165#), 1 Burpee
9 Back Squats, 2 Burpees
.......
1 Back Squat, 10 Burpees
9:24

Week 1 Day 4 - Metcon

Work Capacity
5 Rounds, each for time:
100 yard Sprint (down and back)
50 yard Bear Crawl
50 yard Sled Pull (90#)
1 minute rest between rounds
1:09, 1:23, 1:48, 2:15, 2:17

Durability
Reverse Crunch 3 x 20
Reverse Hyper 3 x 15 @ 100#
Single Leg Lateral Jumps (opposite / same)
________________________________________
Bear crawls on concrete = no bueno

Week 1 Day 3 - Metcon (G)

Work Capacity
5 RFT:
3 Power Cleans (205#)
20 Burpees
12:12

Durability
3 x 20 Med Ball V-Ups (20#)
___________________________________
Only the last rep on the first set of cleans was a bad rep.  Others were
pretty good, but not perfect.

Week 1 Day 2 - Strength

Strength
Back Squat 5 @ 230#, 5 @ 250#, 4x5 @ 285#
Bench Press 5 @ 205#, 5 @ 225#, 4x5 @ 245#
Deadlift 5 @ 275#, 5 @ 305#, 4x5 @ 345#
Dips 3x10 @ BW

Week 1 Day 1 - Oly

Strength
A.
5 x Power Clean from 12" blocks @ 94#
5 x Squat Clean from 12" blocks @ 94#
5 x Power Clean from 12" blocks @ 116#
5 x Squat Clean from 12" blocks @ 116#
5 x 3 Squat Clean from 12" blocks @ 137#

B.
Power Clean and Jerk 4 @ 152#, 4 @162# , 4x4 @ 191#

C.
Prowler Pushes 10 x 50 feet (high bar) - Rest 30 - 45 sec between
5 @ 200#, 5 @ 250#

Durability
Sidestep w/ Band

Gunthor

Power/Agility
A.  BB Back Squat hold 1/2 depth (185#) into Tuck Jumps:  30 sec - 15 x 3
B.  BB Back Squat hold full depth (165#) into Split Jumps:  30 sec - 8 each x 3
C.  BB Back Squat Jumps (95#) into Squat Jumps:  8 - 10 x 3
D.  BB Back Squat Jumps (95#) into Progressive Broad Jumps:  8 - 6 x 3
E.  BB Calf Raises (95#) into Double Unders:   20 - 30 x 3
F.  BB Lunges (95#) into Progressive Single Leg Lateral Jumps:  8 each - 6 each x 3

CF + Ladder

Work Capacity
5 Deadlifts (335#)
5 Rounds of Cindy (5 Pull / 10 Push / 15 Sqt)
6 Deadlifts (335#)
4 Rounds of Cindy
7 Deadlifts (335#)
3 Rounds of Cindy
8 Deadlifts (335#)
2 Rounds of Cindy
23:55

Plyos
A.  Speed Ladder

Bla Bla

Strength
A.  Front Squat Cluster 2.2.2.2 x 6 sets
      10-15 secs rest between reps, 2-4 min rest between sets
135#-155#-170#-190#-205#-225#

B.  Power Clean + Push Press 3+1 x 5 sets
155#-165#-170#-190#-200#

C1.  Stability Ball Push Ups (feet on ground) - 3x10
C2.  Wall Sits (25 kg) - 3 x 1 minute

D.  Gittleson Shrugs 2 x 12 each side @ 70#

CF (G)

Work Capacity
5 RFT:
40 Double Unders
30 Box Jumps, 24"
20 KB Swings, 62#
25:35
______________________________
Not sure on exact box height, may have been a little over 24"

CFFB

Work Capacity
7 RFT:
7 One arm DB hang power snatch (RT), 55#
7 One arm DB hang power snatch (LT), 55#
7 Pull Ups
12:51

Strength
A1.  Back Squat 3x10 @ 250#
A2.  Pistols (4 left, 8 right) x 3 sets

B.  Split Jerk 5x3 @ 155#-170#-185#-185#-185#

Durability
GH Raises 3x10 @ BW
____________________________________
Still a bit short of full ROM on the pistols on the right.  A bit tight near parallel.
Patellar tendon a bit sore on the push up.

80-60-40s

Sprint 80-60-40's (yards) - 4 sets of 4 reps.
Rest 1 minute after reps, 2 minutes after sets
Complete sprints in 30-38 secs
All between 32 secs and 37 secs

Baseline
Side Planks on Hand 4 x 30 seconds each side - no rest
DB Step Ups
Balance Oval
Knee Band Extensions

Work Capacity
12 Minute AMRAP:
3 Thrusters (135#)
21 Double Unders
10 Rounds + 1

Plyos/Speed
A. The Squirm x 4
B. 40 yard ladder sprint x 4
C. Z-Pattern run x 4
D. Channel Shuffle x 4
E. Flying 20s x 10

CFFB + Sled Drag

Work Capacity
Sprint 1/2 Gasser
20 DB Hang Power Cleans (50#)
Sprint 1/2 Gasser
15 DB Hang Power Cleans (50#)
Sprint 1/2 Gasser
10 DB Hang Power Cleans (50#)
Sprint 1/2 Gasser
5 DB Hang Power Cleans (50#)
Sprint 1/2 Gasser
5:44

Stamina
6 x 50 yard Sled Drag (sled + 90#) - Rest 2 minutes between

Durability
Reverse Hypers 4 x 10 @ 100#

OPT + 350s

Strength
Snatch Grip Deadlift 4x4 @ 225#-235#-245#-250#
Hang Power Snatch 3x5 @ 95#-115#-135#
Pistols (Right leg only)

Stamina
3 Rounds:
20 Chin Ups AFAP - rest 1 minute
15 Thrusters (115#) AFAP - rest 3 minutes
Rx'd - 8 total drops on chin ups; 1 drop on last set of thrusters

Running
350 yard sprints (100 yard intervals) - Rest 1 minute between
1:15, 1:19, 1:26, 1:27
______________________________________________
Last snatch at 135# was a press out.  Felt slow on the runs - turns must get better.
Effing hot out

CFFB + 400s

Strength
Back Squat 5x1 @ 300#
Bench Press 5x2 @ 240#

Work Capacity
5 RFT:
5 Deadlifts (275#)
10 Burpees
4:21

Running
6 x 400 meters (Rest 2 minutes between)
1:22, 1:24, 1:29, 1:31, 1:31, 1:35

CF

12 Minute AMRAP:
3 Bench Press (185#)
5 Back Squat (225#)
10 Rounds

Balance Board
Single Leg Lateral Jumps

CFS + Run (G)

On the minute for 10 minutes:
5 SDHP (95#)
5 Push Press (95#)
5 Burpees
Rx'd - No Misses

Run:
:45 on, :45 off, 1:30 on, 1:30 off, 3 on , 3 off, 6 on, 6 off, 3 on, 3 off, 1:30 on, 1:30 off, :45 on
2.25 miles + some change

CFFB + Plyos

5 RFT:
4 Power Snatches (135#)
Max Rep Supine Ring Pull Ups
Max Rep Plyo Push Ups
Time (minus rest): 10:43
SRPU: 23-15-10-11-11 (70)
PPU: 26-18-12-12-14 (82)

Speed Ladder
________________________________
Couple of press outs on snatches, form still needs work and def lost
some power in that lift since coming back.  Probably too heavy too.

CF (G)

12 Minute AMRAP:
400 meter Run
5 Deadlifts (315#)
4 Rounds + 100 meters

Ab Wheel 3x10

OPT + OHS

Work Capacity
3 RFT:
15 Chin Ups
15 Front Squats (95#)
30 Double Unders
7:25

Strength
OHS 5x3
67#-77#-87#-97#-111#

Durability
Full GH Raises 3x10 @ BW

Strength
Bench Press 7x1
225#-245#-265#-285#-305#(fail)-300#(fail)-295#

Work Capacity
3 RFT:
10 Chin Ups
20 Med Ball Cleans (20#)
30 Abmat Sit Ups
8:54

Durability
Single Leg Box Jumps

_______________________________________
Bench rack was too high; prolly could have gotten 300

CF (G)

Work Capacity
225# Deadlift x 21
Run 400 meters
225# Deadlift x 18
Run 400 meters
225# Deadlift x 15
Run 400 meters
225# Deadlift x 12
Run 400 meters
12:59

Durability
Unbroken GHD Sit Ups 20,15,10,5 (Rest 1 minute)

CF One World + Speed/Plyos

Work Capacity
15 Minute AMRAP:
5 Deadlifts (185#)
10 Lateral Burpees over Barbell
20 Double Unders
7 Rounds +5 +10

Strength
Back Squat 12x2 on the minute - 265#

Speed/Plyos
1.  5 yard lateral shuffle into 10 yard sprint x 4 each way
2.  8 x 20 yard sprints (start with chest on the ground)

OPT + Death by 10 meters

A.  Max Double Unders in 5 minutes - 243
B.  Bench Press 8x3 @ 75% of 1RM (Rest 45 secs) - 225#
C.  Hang Power Clean 3,3,2,2,2 - 165#-180#-195#-200#-205#
D.  Clean Pulls 5x3 @ 120% of Clean 1RM - 280#
E.  Death by 10 Meters (down & back) - 16 Rounds + 15

OPT

4 Rounds each for time:
(4 Burpees, 5 Chin Ups, 6 Thrusters (75#)) x 4
Rest 1 minute between rounds
3:06, 4:25, 5:31, 5:54

Front Squat
3x3 @ 70% - 185#
3x3 @ 80% - 210#
3x3 @ 90% - 230#

Prowler

8 x 40 yard Prowler push (140#, high bar)
Rest 1:30 between efforts
Rx'd

300s

3 x 300 Yard Shuttles (60 yard intervals)
Rest 5 minute between reps
0:52, 0:54, 0:55

Incline Bench Press 5x5
155#-175#-185#-190#-200#

BB Rows 3x10
115#-125#-125#
________________________________
No pump in the legs due to Sundays WOD.  Improve the turns.

Unity

10 RFT:
5 Curtis P's (105#)
30 Russian Twists (20# medball, L+R=1)
Run 200 meters
40:46

Death by + OHS

Death by:
Power Clean & Jerk (115#)
Knees to Elbow
7 Rounds + 8 + 1

OHS 5x3
65#-75#-75#-85#-95#

Agilities

CFFB

6 RFT:
53 Yard Farmer's Carry (100# DB's)
Run 1/2 Gasser
11:14

Reverse Hyper 4 x 10 @ 90#

Turbo

Baseline
Hollow Rocks 30-20-10
Front Plank (Bows/Toes) 3 x 1 minute

Work Capacity
5 RFT:
15 Deadlifts (135#)
10 Box Jumps (24")
5 Burpees
8:14

CFFB

4 RFT:
5 Clean Pulls (205#)
10 Strict Pull Ups
15 Back Extensions (25# plate)
250 meter Row
17:14
_________________________
Did Clean Hi-Pulls for the first 2.5 rounds w/ shit form

CFFB

15 Minute AMRAP:
3 Deadlifts (315#)
6 Ring Dips
9 Toes to Bar
8 Rounds

CFFB + FS

7 Sets:
3 Deadlifts
3 Hang Power Cleans
* Do not drop the bar
135-145-155-165-175-185-200

Front Squat 1-10-1-20-1-30
225-185-240-155-250-125

OHS Metcon!!! + BP

3 RFT:
50 Double Unders
21 KB Swings, 40#
15 OHS (45# bar)
11:08

Bench Press 3-3-3-3-3
205-225-245-255-265

CFFB + BS

5 RFT:
2 Presses (145#)
2 Strict Chin Ups
2 Presses (145#)
4 Strict Chin Ups
2 Presses (145#)
6 Strict Chin Ups
9:57

Back Squat 5-10-5-20-5-30
250-225-265-185-280-155

Whitten

5 RFT:
22 KB Swings, 2 pood
22 Box Jumps, 24"
Run 400 meters
22 Burpees
22 Wallballs, 20#, 10'
51:00

Metcon + 400 repeats (G)

5 RFT:
5 Squat Clean Thrusters
15 Push Ups
10 yard Broad Jumps
10 yard Walking Lunges
10:00

Run:  8 x 400 meters (Rest 2 min between)
1:22, 1:26, 1:25, 1:28, 1:34, 1:32, 1:33, 1:34

Strength + Sprints

DB Step Ups 3x10 each @ 35#

Rear Shoulder Press 3x10 @ 75#-85#-95#

Back Squat (Wendler Wk 3 - 90% = 270#)
205# x 5, 230# x 3, 255# x 1+ (10)

2 x 20 Yard Sprints (Rest 20 sec between)
Rest 30 sec, then
4 x 30 Yard Sprints (Rest 30 sec between)
Rest 40 sec, then
6 x 40 Yard Sprints (Rest 40 sec between)
Rest 2 minutes, then
10 x 10 Yard Sprints (Short rest between)
Rx'd

CFFB + Suicides

10 Minute AMRAP:
2 Deadlifts @ 80% of 5RM (300#)
10 Plyo Push Ups on plate
9 Rounds + 2

40 Yard Suicides x 4 (1 min rest between)
:36, :40, :40, :41

4th of July (G)

For Time:
235 Double Unders
56 Burpees
34 Power Clean and Jerks (135#)
13 Wheel O' Funs (Ab Wheel)
1 Mile Run
35:31

_____________________________
Significance of the numbers:
235:  Age of years for the USA in 2011
56:  Delegates who signed the Declaration of Independence
34:  Articles + Amendments to the US Constitution
13:  Original Colonies
1:  One nation

CF Games Open WOD 5

20 Minute AMRAP:
5 Power Cleans (145#)
10 Toes to Bar
15 Wallballs (20#, 10')
8 Rounds

On the minute for 10 minutes:
2 Back Squat (225#)
4 Box Jumps (24")
No Misses

One World + FS

Deadlift/Power Clean/Front Squat/Jerk
Set 1: 5/5/5/5
Set 2: 4/4/4/4
Set 3: 3/3/3/3
Set 4: 2/2/2/2
Set 5: 1/1/1/1
135-145-155-170-185

Front Squat (Wendler Wk 3 - 90% = 229.5#)
175# x 5, 195# x 3, 220# x 1+ (3)

Agilities

Knee Band Extensions

OPT + Deadlift + Beep Variation

1 minute on, 30 sec off x 5:
3 Burpees
5 Clean High Pulls (135#)
22, 17, 16, 16, 14

Deadlift 3-3-3-3-3
315-335-350-365-385

Beep Test Variation:
10 meter distance with Up-Down to start
L8 S5

Towel Neck

CFE + OPT + Beep Variation

8 Minute AMRAP:
7 Back Squat (225#)
7 CTB Pullups
4 Rounds + 4 BS

For time:
10 Power Snatch (95#)
20 Burpees
10 Power Snatch (95#)
20 Burpees
10 Power Snatch (95#)
5:10

Beep Test Variation:
Up-Down at the midpoint (10 m)
L2 S6

Agilities

OPT (G)

Work Capacity
21-18-15-12-9-6-3 rep rounds of:
Power Clean and Jerk (95#)
Double Unders
11:54

Crossfit Disco

Work Capacity
Complete 10,9,8,7,6,5,4,3,2,1 reps of:
Power Clean 75% of BW (155#)
Pull Ups
13:58

Strength
Front Squat (Wendler Wk 2 - 90% = 229.5#)
160# x 3, 185# x 3, 205# x 3+ (4)

Durability
Dynamics/Agilities

CFFB + Beep Beep

Baseline
OHS

Work Capacity 1
20, 15, 10 reps of:
DB Thrusters, 50#
Burpee Pull Ups
14:12

Durability
Knee Band Extensions

Work Capacity 2
Beep Test
L9 S2

4th Down

Work Capacity
Complete 4 rounds of 1 minute at each station. 
Rest 1 minute between rounds.
Push Press (115#)
Box Jumps (20")
Clean High Pulls (155#)
10 yard Bear Crawl
65, 51, 47, 53 (Total = 216)

OPT

Baseline
OHS

Work Capacity
For Time:
12 DB Hang Squat Cleans (45#)
36 Ring Dips
24 DB Hang Squat Cleans (45#)
24 Ring Dips
36 DB Hang Squat Cleans (45#)
12 Ring Dips
16:58

Durability
Knee Band Extensions
Balance Oval

Beep Beep

Baseline
1000 meter Row

Durability
Knee Band Extensions
Reverse Step-ups
Step-ups w/ slow descent
W Shoulder ER

Work Capacity
Beep Test
L8 S7

CFS (G)

Work Capacity
7 RFT:
7 Hang Power Cleans (95#)
7 Thrusters (95#)
7 Wallballs (20#, 10ft)
7 Burpees
19:43

CFE

Baseline
Peterson Step-ups

Work Capacity
5 RFT:
5 Power Clean & Jerk, 155#
15 DB Swings, 55#
25 Push-ups
17:55

Strength
Back Squat (Wendler Wk 2 - 90% = 270#)
190# x 3, 215#  3, 245# x 3+ (11)

CF

Work Capacity
For time:
225# Deadlift, 21 reps
50 Squats
135# Push Press, 21 reps
225# Deadlift, 15 reps
50 Squats
135# Push Press, 15 reps
225# Deadlift, 9 reps
50 Squats
135# Push Press, 9 reps
12:59

OPT (G)

Baseline
Dot Drills
OHS

Work Capacity
21,18,15,12,9 rep rounds:
Push Press 75#
Double Unders
5:44
Rest 5 minutes
21,18,15,12,9 rep rounds:
Hip Extensions
Wall Balls (20#, 10ft)
9:49
Rest 5 minutes
21,18,15,12,9 rep rounds:
Squat Jumps w/ Bulgarian Bag on back (40#)
Burpees
15:53
 _______________________
From now on a (G) means in the garage.  Doing it in the Texas heat is totally
different than in a gym.

CFC

Baseline
PP / PJ

Strength
Front Squat (Wendler Wk 1 - 90% = 229.5#)
150# x 5, 170# x 5, 195# x 5+ (5)

Work Capacity
10 Min AMRAP:
7 Burpees
7 Med Ball Cleans (20#)
8 Rounds + 5

Xfit Cert Day 2 (Team WOD)

Work Capacity
In a 4 person team, 10 Min AMRAP:
A: 50# KB Swings
B:  Run loop around parking lot
C:  Rest
D:  Pushups
Rotate when A completes the run.  Tally total Swings/Pushups.
291 Swings, 305 Pushups (Total = 596)

Xfit Cert Day 1 (Fran)

Work Capacity
21-15-9
95# Thrusters
Pullups (Closed grip)
9:29
__________________
Normally I would demean myself for an over 9 minute fran, but considering the
circumstances I'll take it.  Over 4 minutes slower than my last time.  Lectures and skill
sessions in a 120 degree garage all day mixed with a light lunch and games-style judging
makes for a shit fran time.  Oh, and not being able to kip good.

Sit Under

Baseline
OHS
Balance Oval

Strength
Power Clean 7x1 @ 175#-190#-200#-210#-222#-227#-232#

Durability
Dynamic Drills / Jogging
_________________________
Pulled the bar to my chest.  Should be able to clean a shitload more once my knee
gets more solid and I learn to sit under it.
And now my other knee is sore....wtf

CF Regional WOD 3

Baseline
Dot Drills

Work Capacity
21-15-9
315# Deadlifts
30" Box Jumps
13:58

Durability
GHD Situps 3x15
GHD Raises 3x15
Rotations 3x10 each @ 40# Bag

CFE

Baseline
OHS

Work Capacity
12 Min AMRAP:
5 CTB Pullups
3 Thrusters 135#
25 Double Unders
7 Rounds + 5 + 3

Strength
Back Squat (Wendler Wk 1 - 90% = 270#)
175# x 5, 205# x 5, 230# x 5+ (18)

CF Games WOD 2

Baseline
OHS/Snatch

Work Capacity
15 Min AMRAP:
155# Deadlift, 9 reps
Pushups, 12 reps
24" Box Jumps, 15 reps
8 Rounds + 3  (Total = 291)

CFS

Baseline
OHS

Work Capacity
15 Min AMRAP:
10 Box Jumps 24"
20 Double Unders
5 TTB
7 DB Push Press 35#
8 Rounds + 8

Durability
DB RDLs 3x10 each @ 25#-30#-35#
DB Step-Ups 3x10 each @ 30#-35#-35#
Jogging

Decisive

Baseline
OHS/Snatch

Work Capacity
On the minute:
Deadlift (205#)
Pushups
Do 1 Deadlift and 2 Pushups the first minute, then 2 and 4, then 3 and 6 going until failure.
9 Rounds + 10 + 18

Durability
Ab Wheel 3x10

One World

Work Capacity
4 Rounds:
185# Back Squat, 10 reps
55# DB Swings, 10 reps
Burpees, 10 reps
9:56

Durability
Jogging / Dynamic Drills

Mother Fucking OHS

Work  Capacity
7 Rounds:
35 Double Unders
1 Snatch
11:54 @ 155# (Total Weight = 1085#)

Strength
Press (Wendler Wk 3 - 90% = 162#)
120# x 5, 140# x 3, 155# x 1+ (4)
_______________________________
Need to drop under the bar better...ie fix the fucking OHS

Rankel

Work Capacity
20 Min AMRAP
225# Deadlift, 6 reps
Burpee Pullups, 7 reps
2 pood KB Swings, 10 reps
200 meter Run
6 Rounds + 6 + 3

Durability
Eccentric Box Jumps
Box Overs

Unity

Work Capacity
4 Rounds of 10 Reps per movement @ 95#:
Squat Clean Thruster
Power Clean and Jerk
Power Snatch
Power Clean and Press
Reverse Grip Deadlift, Curl and Press
33:09

OPT

Baseline
Burgener warmup w/ pvc
Dot Drills

Strength/Stamina
7 sets:
Power Clean x 2 / Squat Clean x 1 @ 95#-115#-135#-145#-155#-165#-175#
Snatch Pulls (115% of max snatch) 3x3 @ 205#
Power Snatch 3x4 @ 115#-125#-135#

Durability
Full Moon 3x10 each way @ 40# Bag

Barbers

Work Capacity
21-15-9:  Power Clean (105#) and Pullups
20 Burpees
9-15-21:  Push Jerk (105#) and KTE
16:01

Durability
Build-Ups x 8 (Jog 25 / Sprint 50 / Jog 25)

CF

Work Capacity
5 min AMRAP:
275# Deadlift, 3 reps
115# Push Press, 7 reps (from floor)
8 Rounds

Strength
Back Squat 5x10 @ 135#-155#-175#-195#-205#

Durability
Dynamic Drills / Jogging

Sally

Baseline
Split Jerk practice

Work Capacity
5 Rounds:
400 meter Run
15 Hang Power Snatch 95#
17:11

4th Quarter Is Ours

Baseline
Dot Drills

Work Capacity
5 Rounds:
20 yard Bear Crawl, 10 yards out & back
5 Deadlifts 315#
10 Burpees
9:54

CFFB (Thur May 12)

Work Capacity
10 Rounds:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
55# DB, No Drops, 4:53

Strength
Front Squat 5x10 @ 115#-115#-135#-135#-135#

Press (Wendler Wk 2 - 90% = 162#)
115# x 3, 130# x 3, 145# x 3+ (7)

CF (Wed May 11)

Work Capacity
20 min AMRAP:
5 Pullups
10 DB Thrusters, 25#
15 DB Swings, 55#
7 Rounds + 5 + 8

Strength
5 sets:
Power Clean x 1 / Push Press x 3 @ 135#-135#-145#-155#-165#

Durability
Dynamic Drills

CF

Work Capacity
5 Rounds:
95# Thrusters, 15 reps
Burpees, 15 reps
15:15

Strength
Deadlift (Wendler Wk 3 - 90% = 350#)
265# x 5, 300# x 3, 335# x 1+ (8)

CF Strong

Work Capacity
Run 800 meters
30 Wallballs (20#, 10ft)
80 Double Unders
30 Burpees
80 Double Unders
30 GHD Situps
19:35

Durability
OHS w/ pvc
Hollow Rocks

I'm a Prisoner of my own Hell

Strength/Stamina
Back Squat 5x10 @ 135#-155#-185#-185#-185#

Press (Wendler Wk 1 90% = 162#)
105# x 5, 120# x 5, 140# x 5+ (9)

1 Hang Power Clean every 30 secs for 15 min @ 165#

Durability
Core
Neck

Graceful

Work Capacity
30 Clean & Jerks 135#
Run 800 meters
30 Clean & Jerks 135#
13:43

Durability
25 GHD Situps
25 Hip Extensions
3x8 Full Glute Hams (XX31) @ 10#-10#-BW

Bitcher

Work Capacity
3 Rounds for Time:
30 Squat Cleans (95#)
30 Burpees
Run 800 meters
41:08

Strength
Deadlift (Wendler Wk 2 - 90% = 350# (up from last week))
240# x 3, 280# x 3, 315# x 3+ (9)
_______________________________
Could have pushed more.  Not that winded just sore.

Running Bear

Work Capacity
7 Rounds for Time:
7 x Bear Complex (75#)
Run 200 meters
18:18

The Ensign

Work Capacity
3 Minute AMRAP:
3 Power Cleans 155#
6 Parallette Pushups
9 Squats / 9 Parallette Dips
Repeat for 6 Rounds
Squats on rounds 1,3,5 and Dips on rounds 2,4,6
Rest 1 minute between rounds
1) 3 Rounds + 3+6+3
2) 3 Rounds + 3
3) 3 Rounds + 3
4) 2 Rounds + 3+6+7
5) 3 Rounds + 1
6) 2 Rounds + 3+6

Tabata Something Else

Work Capacity
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups and the last 8 are squats.
There is no rest between exercises.
Pullups = 47, Pushups = 82, Situps = 88, Squats = 95
Total = 312

Durability
Jogging
_____________________
Sore as shit

Deadlift 1RM

Work Capacity
3 Rounds:
35 Double Unders
25 Pushups
15 Chinups
9:47

Strength
Deadlift (Wendler Wk 1 90% = 328.5#)
215# x 5, 245# x 5, 280# x 5+ (20)
4 x 1 @ 315#-335#-385#-405#

Durability
Full Glute Hams 3x10 (XX31) @ BW
OHS w/ pvc

CF Strong

Baseline
OHS w/ pvc

Work Capacity
20 Min AMRAP
7 Power Cleans (105#)
7 GHD Situps
15 Wallballs (20#, 10')
8 Rounds + 7

Milk is good

Strength
Back Squat 3x15 @ 115#
BB Rows (with pause at top) 3x8 @ 115#

Work Capacity
Clean Hi-Pull/Power Clean/PP Triplet
1 Triplet every 30 secs for 10 mins @ 135#

Durability
Jogging

CFE

Work Capacity
12 Min AMRAP
14 Power Snatches 95#
7 Lateral Burpees over BB
4 Rounds + 14+2

Strength
Bench Press (Wendler Wk 3 90% = 256.5#)
190# x 5, 220# x 3, 245# x 1+ (7)

Durability
GHD Situps 3x12 @ BW

CF

Strength
Front Squat 3 x 15 @ 95#

Work Capacity
Three rounds for time of:
Run 100 yards
50 Pushups
Run 100 yards
50 Situps
Run 100 yards
50 Squats
Run 100 yards
50 Good Mornings
34:46

Michael

Work Capacity
3 Rounds:
Run 800 meters
50 Back Extensions
50 GHD Situps
33:22

__________________________
First time running in a WOD since the surgery
GHD situps too slow

Fuckin' Forty

Work Capacity
40 Reps each:
KB Swings, 60#
Box Jumps, 24"
Slam Balls, 20#
Walking Lunges
Pushups
Abmat Situps
Hip Extensions
Pullups
Burpees
22:32

Death by Power Snatch

Strength
Back Squat (Wendler Wk 2 90% = 252#)
175# x 3, 200# x 3, 225# x 3+ (5)
Bench Press (Wendler Wk 2 90% = 256.5# )
180# x 3, 205# x 3, 230# x 3+ (9)
Good Mornings 4x8 @ 95#

Work Capacity
Death by Power Snatch (95#)
11 Rounds + 5

Durability
Jogging

Dead Double

Work Capacity
Deadlift (225#) 10, 9,8...1
Pullup 1,2,3...10
20 Double Unders after each set
18:19

Strength
Front Squat (Wendler Wk 2 90% = 211.5#)
150# x 3, 170# x 3, 190# x 3+ (4)

Durability
Dynamic Drills
Jogging

Franken Fran

21-15-9
Squat Clean Thruster (95#)
Burpee Pullup
13:56

CF One World

Strength
GHD Sit-Ups 3x15 @ BW
Supine Pullups 3x12 @ BW
Back Squat (Wendler Wk1 - 90% = 252# )
165# x 5, 190# x 5, 215 x 5+ (8)

Work Capacity
100 Burpees
Every Minute do 3 255# Deadlifts
9:52 (27 Deads)

Durability
Jogging

Burly

Strength
Bench (Wendler Wk1 - 90% = 256.5#)
165# x 5, 190# x 5, 220# x 5+ (9)

Work Capacity
30 Minute AMRAP
5 Squat Clean (95#)
10 Double Unders
15 KB Swings (40#)
11 Rounds +5+10+3 (348 reps)

Durability
Jogging

CFFB

Work Capacity
10 Minute AMRAP
1 Round =
1 Press @ 80% of 1RM (135#)
1 Pullup
3 Presses (135#)
3 Pullups
5 Presses (135#)
5 Pullups
3 Rounds + 1+1+3+3+2
(Totals:  Press = 33 PU= 31)

Strength
Front Squat (Wendler Wk1 90% = 211.5#)
140# x 5, 160# x 5, 180# x 5+ (6)

Durability
Dynamic Drills
Jogging
____________________
Lowered the 90% on FS.  Still coming up on my left side sometimes,
probably could have done a few more but didn't want to push it just yet

CF Strong / GJ

Work Capacity
12 Minute AMRAP
10 Wallball, 20#, 10'
10 Burpees
7 Rounds + 1 WB (141 reps)

Strength/Stamina
20 x Full Moon (10 each) @ 40# Bag
20 x Full Moon (10 each) @ 40# Bag
20 x Full Moon (10 each) @ 40# Bag

Deadlift 1x10 @ 135#, 2x5 @ 185#
Snatch Grip Deadlift 2x5 @ 135#, 3x3 @ 225#

Seated Overhead Press @ 45# Barbell - max reps in 1 minute
41

Leg Burner

Baseline
Jumps

Work Capacity
On The Minute for 6 minutes:
5 DB Front Squats (35#)
5 Pull Ups
7 Air Squats
Rest 2 minutes
Repeat for 4 minutes
Rest 2 minutes
Repeat for 2 minutes
No Misses

Durability
GHD Raises 3x10 @ BW
Jogging

CF Games WOD 1

Baseline
Squat

Work Capacity
10 min AMRAP
30 Double Unders
15 Power Snatches 75#
5 Rounds (225 reps)

Durability
Dynamic Drills
___________________________
Lost time fucking with my shorts that kept falling off on DU's...grabbed
the only fucking pair w/o a string.

CF

Baseline
Leg Press 3x15 @ 270#
Balance Oval

Strength
Front Squat 12x2 on the minute @ 135#
Thrusters 7x3 @ 95#-105#-115#-125#-135#-145#-165#

Durability
Planks (30 sec each position w/ 1 min rest between sets)
RSH+PU+LSH+PU x 3

OPT

3 sets:

5 Deadlift (255#)
8 burpees

2:24

rest walk 5 min

3 sets:

5 Hang Power Clean (155#)

8 burpees
3:24

rest walk 5 min

On the minute for 10 minutes:

2 Hang Power Snatches (95#)

________________________
used thicker bar

CF Strong

Baseline
Squat
Balance Oval

Work Capacity
17 min AMRAP:
Power Clean (150#, 3/4 body weight)
Pushups
30 Double Unders every 3rd round
Rd1 = 1 PC, 2 PU
Rd2 = 2 PC, 4 PU
10 Rounds + 5 PC (Total = 90 DUs, 60 PCs, 110 PUs)

Durability
Step-Ups & Step-Downs

CF

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball, 10 ft target
14:30                       

________________________
not good

Dano

Baseline
Leg Press 3x12 @ 270#
Balance Oval

Work Capacity
On the minute for 20 minutes:
3 Deadlifts (185#)
6 Pushups
9 Double Unders
No Misses

Durability
Wall Sits (45#) 3 x 1 minute

CF One World

Baseline
VMO Wall Squats 4x10
Balance Oval

Work Capacity
10 min AMRAP:
3 Power Clean and Jerk (135#)
4 Power Snatch (95#)
5 KB Swings (40#)
7 Rounds + 1 PC&J

Durability
Reverse Hypers (w/ ball on bench) 3x12 @ BW

CFFB

Baseline
Leg Press 4x12 @ 230#
Air Squats 4x12
Balance Oval (single leg, partly assisted)

Work Capacity
10-9-8-7-6-5-4-3-2-1
Pullups
Pushups
8:50

Durability
Wide Figure 8's

OPT

Baseline
Leg Press 4x12 @ 180#
Peterson Step-Ups
Balance Oval (double leg, assisted)

Work Capacity
5 Rounds:
5 Power Clean & Jerk (135#)
10 Burpees
15 Chin Ups
Rest 3 minutes between rounds
1:24, 1:39, 2:01, 2:17, 2:27

Durability
Back Extensions 3x15 @ BW

16 min AMRAP

Work Capacity:
16 min AMRAP
8 Pullups
8 Deadlifts (155#)
8 Lateral Burpees (over barbell)
7 Rounds

Strength:
Back Squat 4x10 @ 95#-115#-125#-135#

Rock Portage

2 Rounds for time of 21 - 15 - 9 (90 total reps per movement):

• Burpees
• Thruster (75#)
• Sumo Deadlift High Pull (75#)

30:00


Death By Pullups
9 Rounds + 6

Buckles

10 rounds for time of:

• 8 x Deadlifts (135#)
• 6 x Power cleans (135#)
• 4 x Push jerks (135#)
• 2 x Front squats (135#)

23:54

Bulgarian Bag Metcon

For Time, With 40# Bulgarian training bag:
10 Full Moon each way
27 Burpees
10 Rotations each way
21 Burpees
10 Full Moon each way
15 Burpees
10 Rotations each way
9 Burpees
9:26

15 AMRAP

AMRAP 15 minutes:
225# Deadlift, 5 reps
95# Hang Power Clean and Jerks, 7 reps
Burpees, 5 reps
7 Rounds + 5 DL +  3 HPC&J

BB Complex

Baseline
BB Complex:  6 x each:
Deadlift +
Bent Over Row +
Hang Power Clean +
Push Press +
Back Squat
4 sets @ 75#, 95#, 105#, 115#
Don't set bar down until complete

Strength
Deadlift 4x10 @ 155#-175#-195#-215#

Durability
Easy Jogging

Getting Closer...

Warm Up:
Barbell Complex:
Deadlift +
Hang Squat Clean +
Push Press +
Jerk +
Back Squat +
Good Morning
6 times through
2 sets at 75#
1 set at 95#

Strength:
Press (Wendler Week 3 - 90% = 144#)
110# x 5, 125# x 3, 140# x 1+ (8)

Hang Power Snatch
5x3 @ 95#-95#-105#-105#-115#

Durability:
Easy jogging

_________________________
Jumping on the snatches and jogging was a bit awkward as expected.

Sunday Is No Day Of Rest

With 45# Barbell:
DL +
Upright Row +
Bent-over Row +
Squat Clean Thruster
6 times through for 3 sets

With 40# Bulgarian Training Bag:
10 x Full Moon each way
2 x 30/30 Mountain Climber
Rest 1 minute
10 x Full Moon each way
2 x 30/30 Mountain Climber
Rest 1 minute
10 x Full Moon each way
2 x 30/30 Mountain Climber

Rest 2 minutes

10 x Rotations each way
10 x Clean (to catch behind neck) & Squat
Rest 1 minute
10 x Rotations each way
10 x Clean (to catch behind neck) & Squat
Rest 1 minute
10 x Rotations each way
10 x Clean (to catch behind neck) & Squat

[insert fancy title here]

20 minute AMRAP:
5 Burpees
6 Pullups
7 Hang Power Cleans, 135#
8 KB Swings, 40#
8 Rounds + 5 Burpees + 4 Pullups

Landmine Rotations - 3x10 each way, 25#

Karen

150 Wallball shots, 20# ball, 10 ft target
9:08

Perseverance - Because In Time Even Water Can Wear Stone

Jump Rope

Press (Wendler Week 2 - 90% = 144#)
100# x 3, 115# x 3, 130# x 3+ (10)

Core
Planks - 30 seconds each no rest:  Bow/Toes, Left side elbow, Right side elbow, 6 inches x 2
50 2-count flutter kicks

Cindy

Jump Rope

20 min AMRAP:
5 Pullups
10 Pushups
15 Squats
15 Rounds

Lynne

Jump Rope


5 Rounds (not for time):
Body weight bench press (205#), max reps
Pullups, max reps
Bench = 13,10,8,8,7 = 46
Pullup = 12,11,9,10,9 = 51
Total = 97

Honesta Mors, Turpi Vita Potior

Jump Rope


2 Rounds for Time:
Every minute do 4 burpees
15 Thrusters (75#)
15 Sumo Deadlift High Pull (75#)
15 Push Jerks (75#)
15 Front Squats (75#)
18:58
_________________________
Didn't blast through it with the knee.  Still have fallen since the injury.

Popularity Is What People Strive For When They Lack The Strength To Be Themselves

Jump Rope - Single unders on 2 legs

Press (Wendler Week 1 - 90%=144#)
95# x 5, 110# x 5,  125# x 5+ (12)

4 Rounds for time:
10 Deadlift (135#)
10 KB Swings (40#)
10 Goblet Squats (40#)
10 DB Push Press (2x35#)
10 KTE
10:57

Wittman

Jump Rope - Single unders on 2 legs


Seven rounds for time of:
40#  KB Swings, 15 reps
95# Power Clean, 15 reps
Air Squats, 15 reps
22:08

JR, WOD

Jump Rope - Single unders on 2 legs

For Rounds: 
1 Strict Pullup
1 Kipping Pullup
1 Toes to Bar
1 Knees to Elbow
Drop off bar as rest for 30 seconds, then
2-2-2-2 and so on until you can't complete the round
4 Rounds + 5 Strict Pullups

Bike, Strength, Row

Bike 10 minutes

Bench (Wendler Week 3 - 90% = 247.5#)
185# x 5, 210# x 3, 235# x 1+ (8)

Row:  30:20 x 12
1609 meters

Elliptical, Strength, Stuff

Elliptical 10 minutes


Strict Pullups (Day 6 - 12-15 Block)
9-11-9-9-11+ (11)


Tabata Row
Rest 1 minute
Tabata Russian Twists (25# plate - R+L=1)
Rest 1 minute
Tabata KB Swings (40#)
Totals:  Row (43 cal), RTs (121), KB Swings (75)

Elliptical, Strength, Row

Elliptical 10 minutes


Strict Pullups (Day 5 - 12-15 Block)
8-11-8-8-10+ (10)


Row:  4 min on, 3 min off, 2 min on, 30 sec off, 1 min on, 3 min off, 2 min on, 30 sec off, 4 min on
838m, 457m, 250m, 424m, 845m = 2814 meters total

Bike, Strength

Bike 10 minutes


Bench (Wendler Week 2 - 90% = 247.5#)
175# x 3, 200# x 3, 225# x 3+ (8)

Strict Pullups (Day 4 - 12-15 Block)
7-10-7-7-10+ (10)

Planks:  1 minute each x 2:  Right side, Left side (on hand).

Elliptical, Strength, Row

Elliptical 10 minutes

Strict Pullups (Day 3 - 12-15 Block)
7-10-6-6-9+ (10)

Row:  2000 meters w/ max damper
9:52

Elliptical, Row and Stuff

Elliptical 10 minutes


Stuff:

Reverse Hypers (w/ stability ball on bench)
4x15 @ BW

Bar Dips:  3 x max reps
Rest at least 2 minutes between sets
24-16-12


Row:  15 minutes
3041 meters


Planks: 1 minute each x 3:  Bows/Toes, 6 Inches

Elliptical, Strength, Row

Elliptical 10 minutes


Strict Pullups (Day 2 - 12-15 Block)
Rest a minimum of 2 minutes between sets
6-9-6-6-9+ (10)


Row:  1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, 1 min on, 20 sec off, 1 min on, 30 sec off, 1 min on, 40 sec off, 1 min on, 50 sec off, 1 min on
2398 meters

Bike, Strength

Bike 10 minutes


Bench (Wendler Week 1 - 90% = 247.5#)
160# x 5, 185# x 5, 210# x 5+ (10)

Strict Pullups (Day 1 - 12-15 Block)
Rest a minimum of 2 minutes between sets
6-8-6-6-8+ (9)

Elliptical, Metcon

Elliptical 10 mintues
Good for getting a running motion without the impact


For time:
21 L-pull-ups
10 Pistols, Left leg only
10 Air squats
18 L-pull-ups
8 Pistols
10 Air squats
15 L-pull-ups
6 Pistols
10 Air squats
12 L-pull-ups
4 Pistols
10 Air squats
13:32.  Some of the L's could have been better.


Durability: Painful Unknown - 2 minutes

Bike, Strength, Row

Bike 10 minutes


DB Bench: 4x10 @ 70#-75#-80#-90#(8)


Row:  60:30 x 5
1200 meters

Bike, Row (Tues Jan 18)

Bike 10 minutes


Row:  30:20 x 8
1105 meters


Aux:  Shoulder IR/ER w/ band.  3x20 ea

Bike, Strength

Bike 10 minutes


Incline Bench:  4x10 @ 135#
   Pair w/ Air Squats x 10

DB Rows:  3x10 ea @ 55#-65#-70#
DB Shrugs:  3x15 @ 80#-85#-95#
DB Front/Side Raise:  3x10 ea @ 15#

Bike, Metcon

Bike 10 minutes


Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
5 Rounds + 120 meters

Bike N Row

Bike 10 minutes


Row:  6 x 500 meters.  2 min recoveries.
2:15, 2:20, 2:20, 2:22, 2:20, 2:16
Max damper

Stephen

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
29:55

Bike N Row

Bike 10 minutes


Row:  2×5 min Intervals w/2min recovery between
          Next interval scheme starts after the 2min recovery
          5x1min Intervals w/30sec recovery between intervals
          Intervals: 1(1060m), 2(1046m), 3(244m), 4(240m), 5(235m), 6(235m), 7(236m)
          Max damper

Week Four Post Op

Well let's see...

Done with therapy.
Almost have full ROM on bending, should get it once the rest of the swelling goes down.
Straightening is a degree or two short but after stretching for awhile and doing SLRs (getting better btw) it looks better.  This should be better once the swelling is gone.  I will focus on getting this bitch straight most of the time now; and doing it on my own power.  Def need to build my quad back up.
All in all I'm about a month out and all is well.  Still don't have much feeling on the outside of my knee but that will take time.  All the quad pain is gone and the knee just feels a bit tight/stiff.  No pain.

Estimated timeline...
Weighted leg exercises/ Jogging - March 1
Jump rope/ box jumps - April 1
Olympic lifting/ Sprinting - May 1
Sports/ Agilities - June 1
100% probably Oct/Nov

Dr appt on the 17th.  Hopefully only one more after that.

Bike, Metcon, Row

Bike 10 minutes


As many rounds as possible in 15 minutes of:
One rounds consists of:
1 Push Up
1 Chin Up
1 Bar Dip
3 Push Ups
3 Chin Ups
3 Bar Dips
5 Push Ups
5 Chin Ups
5 Bar Dips
Rounds: 6 + 1PU + 1CU + 1BD


Row: 3 rounds of 125m, rest 125m time, 250m, rest 250m time, 500m, rest 500m time
Round 1: 0:35, 1:10, 2:26
Round 2: 0:36, 1:10, 2:25
Round 3: 0:36, 1:12, 2:18
Max damper