Work Capacity / Strength / Stamina

7 Rounds for time of:
5 Squat Clean Thruster (starting @ 95 add ten lbs. each round, Last round = 155#)
10 Toes to Bar

Time: 11:58

Then:
Back Squat 3-3-3-3-3
1) 265#
2) 270#
3) 275#
4) 280#
5) 285#

Then:
Alternating 45:15 intervals x 5 Rounds
Deadlift @ 225#
Burpees

Score by total reps
Score: 139

Rest Day

Work Capacity

For time:
20 Wall Ball Shots @ 20#
20 Overhead Squat @ 115#
20 Lunges (10 each leg)
20 Front Squat @ 115#
20 Push Ups
20 Ab Mat Sit Ups
20 Power Cleans @ 115#
20 Pull Ups

Time: 7:11

Work Capacity

AMRAP 15 min
1 Push Press @ 100#
1 Strict Pull Up
3 Push Press @ 100#
3 Strict Pull Up
5 Push Press @ 100#
5 Strict Pull Up

Round completed: 9 + 13 reps

Work Capacity / Strength / Stamina

2 Rounds for time:
20 Burpees
20 Pull Ups
20 Wall Ball
20 Double Unders
20 GHD Sit Ups

Time: 7:26

Then:
Snatch Heavy single
Worked up to: 160#

Then:
2 minute AMRAP Double unders
169 completed

Then:
Every minute on the minute for 5 minutes:
5 Unbroken Squat Cleans @ 155#

Then:
50 Ring dips
30 Push ups

Dynamic Strength / Work Capcity

10x2 Speed Squats @ 50%
blue bands attached for resistance

Weight used 155#

Then:
For Time:
10 HSPU
50 Squats
8 HSPU
40 Squats
6 HSPU
30 Squats
4 HSPU
20 Squats
2 HSPU
10 Squats

Time: 3:44

Rest Day

Work Capacity

• Round 1:
• Max Power Cleans in 3:00 (185)
• Row 500m
• Rest 5 minutes
• Round 2:
• Max Shoulder to Overhead in 3:00 (135)
• Row 500m
• Rest 5 minutes
• Round 3:
• Max Double Unders in 3:00
• 500m Row

Power Cleans: 25
Row: 1:44
Shoulder to Overhead: 31
Row: 1:49
Double Unders: 104
Row: 1:48

Then:
21-15-9 rep rounds for time of:
Power Snatch @ 95#
Ring Dip

Time: 5:25

Work Capacity / Stamina

On the top of every minute do:
3x Clean and Jerk @ 155#
in the remaining minute do AMRAP Toes to bar until 50 are completed

Time: 5:41

Then:

On the top of every minute do:
3x Ring HSPU
in the remaining minute do AMRAP Air Squats until 200 are completed

Time: 10:54

Rest 6 hours then:

5 Rounds for time of:
15 SDHP @ 75#
15 Thrusters @ 75#

Time: 8:41

Work Capacity / Strength / Stamina

A)
3 minute AMRAP
135# Thruster
1 minute rest
500m Row

29 Thrusters completed
500m Row: 1:39

B)
Bear Complex x 7 rounds
1 Power Clean
1 Front Squat
1 Push jerk
1 Back Squat

No Dumping throughout the rounds, each round must touch and go. Barbell may rest on any part of the body.
Two attempts failed @ 155#

C)
15 minute AMRAP
6 Chest to Bar Pull Ups
9 Burpees
18 Squats

Score: N/A

Rest Day

Strength / Work Capacity

Snatch heavy single
Worked up to: 70kg. 154#

Clean and Jerk heavy single
Worked up to: 105kg. 231#

Rest 9 hours then:

“The Lullaby”

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 3 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

(total time minus the rest.) = 20:33

1RM Back Squat / Work Capacity / Benchmark "Fran"

Work up to 1rm Back squat

Worked up to: 320# (PR)

Then:
21-15-9 rep rounds for time of:
Wall Ball @ 20#
Box Jump @ 24"
Double Unders

Time: 4:49

Rest 4 hours then:

"Fran"
21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 2:48 (PR)

Rest Day

Feeling good. My hamstrings are a bit sore. I have been sleeping much better this past week. I decided to take 3 days off from hard training and now I am recovered. Tomorrow training resumes.

Seminar

Went to DogTown CrossFit for an Olympic Weightlifting Seminar with Sean Waxman. I had a fantastic time and learned a lot. Highly recommended.

http://www.waxmansgym.com/

Rest Day

Benchmark "Nancy" / Work Capacity

5 Rounds for time of:
Run 400m
15 Overhead Squats @ 95#

Time: 14:41

Then:
AMRAP 7 min.
3 Ring HSPU
6 Power Cleans @ 185#
9 Burpee w/ 108 degree turn

3 minute rest then:

AMRAP 7 min.
3 Muscle Ups
5 Thrusters @ 135#
20 Double Unders

Part A) 2 rounds + 6 reps completed
Part B 4 rounds + 4 reps completed

Benchmark "Barbara"

5 Rounds each for time w/ 3 min. rest after each round:
20 Pull ups
30 Push Ups
40 Sit Ups
50 Squats

R1) 3:05
R2) 3:18
R3) 3:11
R4) 3:22
R5) 4:13

Work Capacity

5 Rounds for time of:
3 Muscle Up Ring HSPU
10 Burpee Pull Ups

Time: 29:32


---------------------------

Report

• WOD TOD: 4pm
  
• Body: no soreness
  
• Sleep: 6 hours
  
• Fish Oil: 4 teaspoons am, 2 teaspoons pm
  
• Power Lung: 5x10
  
• Static Stretch: none
  
• Foam Roll: none
  
• MWOD: None

Rest Day

r

Stamina

Warm Up:
500m Row
Mobility Drills for 5 minutes

Workout:
3 rounds for time of:
30 Squat Cleans @ 2 x 53# KBs
30 Burpees
800m Run

Then:
Shoulder Press
2x3 @ 135#

-----------------------------------------

Report

• WOD TOD: 10:30am
• Body: Back was tight from yesterday's back extensions
• Sleep: 8 hours
• Fish Oil: 4 teaspoons am, 4 teaspoons pm
• Power Lung: 4x10
• Static Stretch: 10 minutes full body
• Foam Roll: 10 minutes, legs and back
• MWOD: Hamstring stretch, shoulder stretch

Work Capacity

AMRAP 20 minutes:
10 Wall Ball @ 20#
10 GHD Sit Ups
10 GHD Back Extensions

Rounds: 10 + 20 reps

Strength / Team Workout

Snatch x 1 x 8 @ 90%

Clean and Jerk heavy single in 8 attempts
245# PR

Front Squat
2x3 @ 205#
2x3 @ 225#

Then:

Teams of 2 w/ one person working at a time:
200 Double Unders
50 HSPU
100 Burpees
100 Pull Ups
100 Deadlifts
50 Push Ups
200 Double Unders

Rest Day

Recovery

2 hour sports massage

10 minutes stretch full body

Note(s): back is sore, I am beat from the last three days of training. Completely dead today.

Swim / Work Capacity

Swim
4x25 freestyle
4x25 CSS

then:
Every minute on the minute for 20 minutes:
25 yd. freestyle sprints
averaged 20 sec or under per sprint

Cool Down:
2x25 free style techniques
2x25 CSS


WC:

Warm Up:
2 Rounds:
400m Run
10 Good mornings w/ BB
10 Push Press w/ BB
10 Front squats w/BB
5 Burpee Pull Ups

Mobility Drills

“The Three Amigos”

A five minute break is taken after completion of each WoD. Score is total time at the end of last workout.

A. 5-1

• Deadlift (350/250)
• Muscle Ups

5 minute rest

• B. 21,15,9
• Front Squat (105#)

Pullups

5 minute rest

C. 3 Rounds of

• 20 Kb swings (1.5 pood)
• 40 jump and switch lunges (trailing knee must touch floor.)

Splits:
2:42, 11:38, 21:42 (running clock)

-------------------------------------------------------------

Report

• WOD TOD: 1pm swim, 4pm workout
• Body: No soreness
• Sleep: 7 hours
• Power Lung: 4x10
• Fish Oil: 5 tsp. AM, 5 tablets pm
• Static Stretch: none
• Foam Roll: none
• MWOD: none

Strength / Work Capacity

Warm Up:
500m Row
Mobility Drills
2 rounds of:
10 wall squats
10 push up
10 strict pull ups
10 pvc overhead squats

Strength:
Push Press
1x7
1x6
5x5

Worked to 165# x 5 reps

Then:
AMRAP 20 minutes of:
10 Squat Snatch @ 95#
10 Ring Dips
10 KTE

Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
3x2 @ 80%
3x1 @ 90%

Then:
75 Ring Rows
Max reps unbroken, penalty = 10 burpees for coming off the rings

Then:
3 Rounds for time of:
200m Run
50 Double Unders
25 Thrusters @ 95#

Time: 12:38