Strength / Work Capacity

A1. Back Squat 3-3-3+
Rest :30
A2. AMRAP L-Pull Up
Rest 2:00

B. For Time:
30 Pull Ups
30 Pistols
Run 200m
20 Pull Ups
20 Pistols
Run 200m
10 Pull Ups
10 Pistols
Run 200m

A1. 285 x 8
A2. 38
B. 5:40

Rest Day

Work Capacity

A. AMRAP 15:00
10 Wall Ball (20)
10 Toes to Bar
10 Box Jumps (24)

B. #1

A. 10+16
B. 6:21

Strength / Work Capacity

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)

A. 140 x 5
B. 370 x 8
C. 13:59

9/22-10/3/11

9/22/11

A. 10 sets of 10 unbroken kipping HSPU (rest only as long as needed to start and finish the next set)
B. 5 Rounds
3:00 AMRAP
5 SDHP (115)
5 THRUSTER (115)
1 Muscle Up
1:00 Rest bw

B. 15 + 15

9/23/11

‎5 RFT
Run 200m w/(45#/25#) plate
15 Burpees
20 Box jump overs (24/20)
25 Wallballs


9/26/11
A. Front Squat 5-5-5+



9/27
A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 RFT
10 Shoulder to Overhead 165/105
50 Double Unders
Row 500m
A. 130 x 5
B. 350 x 14
C. 11:08

9/28/11
A. 3 Rounds for time:
5 Squat Snatches (135)
10 Toes to Bar
15 Box Jumps
Rest 5:00
B. 3 Rounds for time:
10 Clean and Jerks (135)
5 Muscle Ups
Rest 5:00
C. 20 Thrusters (135)
A. 4:35
B. 6:44
C. 2:16

9/29/11
A. Back Squat 5-5-5+
B. 10-8-6-4-2
Power Clean (185/115)
HSPU
Rest 10:00
C. 21-15-9
OHS (95/65)
Row (Calories)

A. 270 x 9
B. 5:23
C. 5:02






10/2/11
7 RFT
Run 400m
29 Back Squats @ 135

Time: 33:52

10/3/11
A. Shoulder Press 3-3-3+
B. 3 RFT
9 C&J (155/105)
21 KBS (blue/yellow)
42 Double Unders

A. 140 x 5
B. 7:13

Work Capacity

A. 10 Sets:
10 Unbroken HSPU
(Rest as needed b/w sets)

B. 5 Rounds:
3:00 AMRAP
5 SDLHP (115)
5 Thrusters (115)
1 Muscle Up
Rest 1:00 B/W sets

Rest 2 Hours

C. For time:
Row 2k
100 KB Swings (53)
50 Push Press (85)
25 Pull Ups
25 Burpees

A. 17:49
B. 15 + 15
C. 18:07

Work Capacity

A. For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

B. Five rounds for time of:
35 Double-unders
Run 200 meters

A. 9:37
B. 6:42

Rest Day

Work Capacity

AMRAP 10:00
8 Pull Ups
8 Squat Cleans (135)
8 Medball Sit Ups
8 Supermans

Rounds: 6

Benchmark "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 426

Strength / Work Capacity

A. Back Squat 5-3-1+
B. 3 Rounds:
20 C2B Pull Ups
20 KB Swings (70)
20 Burpees
Run 200m
Rest 3:00

A. 300 x 3
B. 2:59, 3:31, 4:30

Rest Day

Work Capacity

3 Rounds
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Clean and Jerk @ 155#
Rest 1:00
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Muscle ups
Rest 1:00

Score: 80

Strength

A. Back Squat 3-3-3
B. Hang Squat Clean 3-3-3

A. 280 x 5
B. 235

Rest Day

Rest Day

Competition: NLI

Rest Day

Rest Day

Strength / Benchmark "Flight Simulator"

A. Deadlift 3-3-3+
B. "Flight Simulator"
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5

A. 370 x 7
B. 9:37

Strength / Work Capacity

A. Work Up to Heavy Clean and Jerk
B. 30-20-10 (200m Run after each round)
Pull Ups
2 for 1 Wall Ball (20)

Strength / Work Capacity

A. Back Squat 5-5-5+
B. Work Up to a heavy Squat Clean
C. "unbroken 2.0"
7 RFT
4 HSPU
5 Squat Cleans (135)
6 C2B Pull Ups
7 KB Swing (2 pood)

A. 270 x 11
B. 250
C. 11:29

Rest Day

Rest Day

Work Capacity

5 Rounds
7 Thrusters (170)
Resisted band sprint, 25 yards

Strength / Work Capacity

A. Press 5-5-5+ B. Deadlift 5-5-5+ C. 10:00 time limit Row 1k (buy in) Remaining amount of time AMRAP: 10 Power Cleans (60) Sandbag 10 Lateral Burpees A. 130 x 10 B. 350 x 13 C. 4 + 13

Strength / Work Capacity

A. Front Squat 3-3-3-3-3 B. 3 rounds 4:00 AMRAP, rest 1:00 after each AMRAP Buy in: 1 Rope Climb, 15ft. Run 200m Remaining Amount of Time: 10 Air Squats 10 Push Ups A. 225, 245, 255, 265, 275 B. 9, 6+3, 4+13

Rest

28-30th Rest

Work Capacity

For Time: Swim 100m in Ocean 800m Run in soft sand 200 Air Squats 100 Hand Release Push Ups 100 KB Swings (53) Run 800m in soft sand Time: 32:38

Work Capacity

10 RFT:
100m Run
7 Deadlifts (225)
100m Run
10 Burpees
Rest 1:00

Time: 24:59 (including rest)

Rest Day

Work Capacity

A. 7 RFT:
10 Chest to Bar Pull Ups
10 Handstand Push Ups

B. "Cement Mixer"
7 Rounds:
Every 3:00 complete
400m Run
12 Toes to Bar

A. 9:41
B. 1:28 (best) 2:22 (worst)

Work Capacity

A. 3 RFT:
12 Muscle Ups
75 Air Squats

B. 21-15-9
KB Swing (70)
Burpees

A. 9:45
B. 4:18

Strength / Benchmark CFT

A. Back squat 1RM
B. Press 1RM
C. Deadlift 1RM

A. 350
B. 170
C. 455

CFT: 975lbs.

Rest Day

Benchmark "Isabel" / Work Capacity

A. "Isabel"
For time:
30 Snatches

B. 5 RFT:
Run 200m
30 Box Jumps (24)
10 Toes to Bar

A. 2:04 (PR)
B. 10:45

Strength / DE / Work Capacity

A. Bench Press 5-3-1+
B. Dynamic Effort Back Squat 10x3 @ 50% (2 red, 1 blue, 2x Knot) 1:00 recoveries
C. 3 Rounds: (wearing 20# vest)
30 Wall Ball (20)
15 Pull Ups
15 Ring Dips

A. 195 x 13
B. 135#
C. 1:55, 2:11, 2:45

Rest Day

Work Capacity

A. 50-40-30-20-10
Double Unders (unbroken)
10 Burpees after each set of Double Unders

B. For Time:
50 DB Thrusters (2x 40#)
40 Box Jump Overs (24)
75 Double Unders

C. Hold a 1:40 split for max meters on C2 erg (If split goes over 1:40 for 5 seconds or more, workout is finished)

A. 3:24
B. 6:31
C. 449

Strength / Work Capacity

A. Press 5-3-1+

B. Deadlift 5-3-1+

C. 3 sets of Max rep unbroken HSPU

D. 10-1 Ladder for time:

HSPU

Strict Pull Up

KB Swing (70)

A. 132# x 9

B. 380# x 9

C. 13, 12, 10

D. 10:56

Strength / Work Capacity

A. Power Clean 3-3-3-3-3

B. Back Squat 5-3-1+

C. AMRAP 12:00

Unbroken Front Squat Ladder 1-3 @ 60% 1RM

A. 250#

B. 282 x 10

C. 12 + 3

Rest Day

rest

Work Capacity

A. AMRAP 15:00

3 L Pull Ups

6 Pistols

9 Toes to Bar

B. AMRAP 10:00

60 Bar Facing Burpees

30 Deadlifts 225#

30 Handstand Push Ups

C. AMRAP 5:00

Double Unders

A. 10 + 15

B. 116

C. 249

Strength / Work Capacity

A. Bench 3-3-3+
B. Dynamic Back Squats 12x2 @60% 3 bands 1:00 rest bw
C. Do 1 muscle up and 5 Ring Dips x3 without coming off the rings. x4 Rounds
Rest 2:00 bw rounds
D. 3 RFT
30 Pushups
20 OHS (95)
30 KBS (Red)

A. 185 x 10

B. 195#

C. Failed set 3 round 4

D. 13:30

Rest Day

rest

Work Capacity

A. 8-6-4-2

Power Clean @ 205#

Muscle Ups

B. 5 RFT:

10 Box Jumps @ 38"

20 Unbroken Wall Ball @ 20#

40 Unbroken Double Unders

A. 4:30

B. 12:24

Strength / Work Capacity

A. Shoulder Press 3-3-3+

B. Deadlift 3-3-3+

C. 7 RFT:

1 Rope Climb (legless, 15ft.)

7 Push Jerks @ 155#

Run 200m

A. 125 x 10

B. 360 x 10

C. 12:44

Strength / Work Capacity

A. Back Squat 3-3-3+

B. Every Minute on the Minute 10x Unbroken Pull Ups (10 minutes)

C. 3 RFT:

10 OHS @ 135#

30 Double Unders

A. 270 x 15

B. Completed

C. 2:49

Rest Day

Strength / Work Capacity

A. Dynamic Effort Back Squat 12 x 2 @ 55% 3x bands

B. 10:00 1RM Hang Squat Snatch

C. 10:00 AMRAP (1-5 Ladder) Hang Squat Snatch @ 115#

A. 175#

B. 170#

C. 3 + 6

Strength / Endurance

A. Bench Press 5-5-5+

B. 1RM Power Clean

C. 45:00 AMRAP

Run 400m

20 Burpees

30 KB Swings (53)

A. 175 x 12 reps

B. 265#

C. 7 + 400m + 20 burpees

Rest Day

Work Capacity

‎5 Rounds at 90%. Goal is all sets same time and effort. Want to establish control over the workouts and understand how much you have to give.

35 Double Unders
15 Pullups
10 Burpees
15 Box Jumps
35 Double Unders

Rest 3:00 bw rounds

1) 1:58

2) 1:57

3) 1:55

4) 1:52

5) 1:50

Strength / Work Capacity / Stamina

A. Press 5-5-5+

B. Deadlift 5-5-5+

C. 5 RFT:

5 Power Cleans @ 205#

5 Push Press @ 165#

Rest 10:00

D. AMRAP 10:00

1 Rope Climb, 15ft.

8 HSPU

10 Toes to Bar

A. 120 x 10

B. 340 x 14

C. 6:52

D. 5 + 6

Strength / Work Capacity

Cycle #2 of 5-3-1

A. Back Squat 5-5-5+

B1. Strict Pull Up (C2B) 4 x 7

Rest 1:00

B2. Front Squat 4 x 10 @ 60%

Rest 2:00

C. NLI Qualifier C

"SSST"

AMRAP 10:00

KB Snatch @ 53#

Rest 4:00

1 Attempt at AMRAP Sec. L-Sit

A. 255 x 11 reps

B. RX, 185#

C. 149 reps, 32 sec.

Update

I forgot to log my training the past few weeks.

PRs.

Pull Ups: 52

Front Squat: 300#

Strength

A1. Back Squat 5-3-1+

Rest :30

A2. Strict Chins 5-3-1+

Rest 2:00

B. AMRAP Strict Chins x 3 sets

C. Bulgarian Split Squat x 4 sets (7-9) reps

A. 275 x 10, 40# x 8

B. 13-9-10

C. 160# x 9 ea.

Rest Day

Work Capacity

AMRAP 20
2 Muscle Ups
4 Tire Jumps (2 tires stacked, about 40" total)
8 Power Clean (155)

12 + 1

Strength / DE / Work Capacity

A. Bench Press 3-3-3+
B. DE Front Squat (Dynamic Effort) 12x2 @50% of 1RM with Exactly :45 rest bw sets.
C. 5 RFT
-10x Push Press (135/95)
-10x Front Squat (135/95)
-30x Double Unders
10x Burpees
Rest 3:00 after each round

A. 142, 162, 182 x 12

B. 12x2 @ 145#

C. 1:19, 1:24, 1:20, 1:37, 1:35

Strength / Work Capacity

A. Bench Press 5-5-5+
B. Push Press 7-9 reps x 3 sets

A. 170# x 12 reps
B. 135 - 145 - 155

C. 30-20-10 rep rounds for time of:
HSPU
Box Jump, 24"
200m Walking Lunge after each set

Time: 28:50

Strength

A1. Back Squat 3-3-3+
Rest :10
A2. Chins 3-3-3+
Rest 2:00

A1. BS 260 x 12
A2. 13 @ 0#

B1. Front Squat 10 reps x 5 sets @ 60%
Rest :10
B2. Pull Ups 15-20 reps unbroken x 5
Rest 3:00

B1. Unbroken each set
B2. 20 reps every set completed

Rest Day

rest

Team Competition "Tri County Shakedown"

WOD #1 “Walker Texas Ranger” – 20min Cutoff
4 Rope Climbs
200 Wall Ball Shots (20#/15#)
40 Muscle-Ups
200 Kettle Bell Swings (70#/53#)
4 Rope Climbs

WOD #2 “Denis Leary” -17min Cut Off
2 Clean & Jerks (145#/105#)
50 Double-Unders
4 Clean & Jerks (145#/105#)
50 Double-Unders
6 Clean & Jerks (145#/105#)
50 Double-Unders
8 Clean & Jerks (145#/105#)
50 Double-Unders
10 Clean & Jerks (145#/105#)
50 Double-Unders

Floater “Skid Mark” 7min Cut Off
Accumulate a team total 1 rep max dead lift.

Team WOD Gear 1: Finishes 2nd Overall!

Rest Day

rest

Rest Day

Work Capacity / Team Workout / Strength

Team "Nasty Girls"
For time: (Teams of 4)
75 Pistols
40 Power Cleans, 155 / 95
21 Muscle Ups

time: 5:00

Rest 5:00

5:00 to 1RM Thruster (from the ground)
Worked to 240# (PR)

Rest 5:00
5 Attempts per member @ AMRAP Pull Ups
40-32-20-18-17

Total: 127

5 Attempts @ 3RM OHS
205 x 3 (PR)

Rest 2 hours then:

Back Squat 5-5-5+ (5-3-1 cycle)
245# x 16 reps

Bulgarian Split Squat 5x7-9
Worked to 140# x 9 reps

Strength / Work Capacity

A. Press 5-5-5+ (5-3-1 cycle)
B. Ring Dips 5x5
C. 3 RFT
9x Hang power clean and push jerk (155),
25 Box jumps, 24"
50 Double unders

A. 115 x 10
B. 80# x 5
C. 7:12

Benchmark of Death "Miagi"

50 Deadlift 135/95 LB
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 135/95 LB
50 Pullups
50 Taters 24/16 KG
50 Box Jumps 24/20"
50 Wall Climbs
50 Knee to Elbows
50 Double Unders

Time: 49:48

Strength / Work Capacity / Team Workout

Push Press 5-5-5

185 - 195 - 200 (F)

Teams of 3:
75 Power Snatches 95/65
100 Wall Ball 20/14
10 Rope Climbs 15ft.

Time: 11:44

Rest Day

Work Capacity / Team Workout

Full Mission Profile:
Teams of 2:

Row 2k
5,000 pounds ground to shoulder
250 box jumps 24/20
100 kb swings 1.5 / 1 pood
50 cousins (deck squat to wall ball)20#
75 KTE
100 push ups
Run 400 forward
Run 400m backwards
250 double unders

Work Capacity

For time:
All with a (95/65#) bar complete:

50 Power Cleans

40 Front Squats

30 Push Jerks

20 Power Snatches

10 Burpee squat clean and jerks

500m Row

Time: 13:20

Work Capacity / Team Workout

Teams of 4 (2 men, 2 women)
For time:
250 Chest to Bar Pull Ups
250 KB Swings (53/35)
250 Double Unders
250 Overhead Squats

Time: 23:16

Rest Day

Strength / Work Capacity

Back Squat 5-5-5-5-5

255-260-265-270-275

Then:
1/3 Badger:
30 Squat Cleans (95)
30 Pull Ups
Run 800m

Time: 10:53

June 20 - June 25 Rest

Rest Day

CrossFit Games So-Cal Regionals Tomorrow!

Rest Day

Maintenance

Front Squat 3-2-1

Front Squat: 290# x 1

Push Press 3-3-3

Push Press: 205# x 3

3 Sets:
15 Pull Ups
Rest :90

6 Sets:
25 Double Unders
Rest :30

Rest Day

Work Capacity / Stamina

21-15-9 rep rounds for time of :
Deadlift (315)
Box Jump (30)

6:45

4 RFT:
Run 400m
15 Burpee Pull Ups
50 Double Unders

19:32

Benchmark "Amanda"

9-7-5 rep rounds of:
Muscle Up
Squat Snatch (135)

5:40

Rest Day

Work Capacity / Stamina

For Time:
30 Power Snatches (135)
30 Front Squats (135)
30 Power Cleans (135)
30 Burpees

11:42

Then:
3 RFT:
7 Deadlifts (315)
7 Box Jumps (30)

3:11

Strength / Work Capacity

Front Squat 5-5-5-5-5

225-235-245-255-260

For Time:
21 Ring Dips
20 Wall Ball (20)
10 Strict Pull Ups
15 Ring Dips
20 Wall Ball
10 Strict Pull Ups
9 Ring Dips
20 Wall Ball
10 Strict Pull Ups

Then:
AMRAP 6:00 Squat clean ladder 1-6

44 reps completed

Time: 6:22
Then:
3 sets:
Row 300m
10 Burpees
Rest 2:00

1:18
1:22
1:28

2 sets:
Row 300m
10 Box Jumps (30)
Rest 2:00

1:58
1:33

1 set:
Row 300m
10 Box Jumps (30)
100 Double Unders
2:54

Rest Day

Work Capacity

3 sets:
Run 400m
AMRAP HSPU
Rest 2:00

14-15-16

2 sets:
Run 400m
15 HSPU
Rest 2:00

Then:
3 sets:
3 Muscle Ups
6 KB Swing (70)
50 Double Unders
10 HSPU
Rest 3:00

Then:
3 sets:
Every 6:30 complete:
20 Pull ups
20 KB Swings (53)
20 Overhead Squats
All sets unbroken

Strength

Thruster Ladder (3 sets) rest 2:00 after each set
Every :30 1x Thruster
Ladder Starts 185 add 10lb. Until 225

Rest Day

Benchmark "Kalsu"

Top of every minute perform:
5 Burpees
Remaining amount of time in that minute complete:
AMRAP Thrusters (135lb.)
Time ends when 100 Thrusters are completed

Time: 23:41

Work Capacity / Stamina

4 RFT
11 Deadlifts, 315lb.
11 Box Jumps, 30"

Time: 9:00

Rest 10:00

4:00 AMRAP
3 Muscle Ups
10 Wall Ball, 20lb.
3:00 AMRAP
KB Swing, 53lb.
2:00 AMRAP
Double Unders
1:00 AMRAP
Burpees

1. 4+3
2. 56
3. 127
4. 21

Rest 6 hours

For Time:
Run 800m
20 HSPU
Row 400m
20 HSPU
Row 800m

Time: 14:26

Rest 10:00

5 RFT
7 DB Thrusters, 2x 40lb.
7 Ring Dips (1st rep muscle up)
7 Pull Ups
40 Double Unders

Time 8:15

Strength / Work Capacity / Stamina

Thruster Ladder 155# - 225#
1 Thruster every :30
Add 10lb. every completed thruster

Then:
Every 2:00 Perform:
2x Squat Clean Thrusters
Started @ 195 - Failed @ 215#

7 RFT:
3 Squat Cleans @ 205#
4 Box Jumps @ 30"
5 C2B Pull Ups
6 KB Swings @ 2pood

Time: 13:36

Rest 5 hours then:

3 RFT:
10 GHD Sit Ups
15 T2B
30 Double Unders

Time: 5:24

Rest Day

Work Capacity

AMRAP 20:00
2 Muscle Ups
4 Handstand Push Ups
8 Overhead Squats @ 115#

Rounds: 10

Rest 5:00

6 Sets:
1:00 Row @ 100%
1:00 Rest

HIghest Mtrs: 281
Lowest Mtrs: 251

Work Capacity / Stamina / Work Capacity

For time:
1k Run
30 HSPU
1k Row

Time: 12:05

Rest 7 hours then:

10-1 Ladder of:
315lb. Deadlift
Box Jump, 36"
Ring Push Up

Time: 14:24

Rest 5:00

5 Sets:
Every 2:30 perform:
10 Burpees
10 Toes to Bar
40 Double Unders

Strength / Work Capacity / Stamina

Thruster Ladder
:20 to perform the lift
:10 transition

Ladder 155-205 completed (added 10lb. every set)

Back Squat 3-3-2-2-1-1
Worked to 315#

Rest 4 hours then:

5 Rounds (Every 2:30 perform...)
200m Shuttle Run
15 Wall Ball, 20lb.
15 Pull Ups

Rest 5:00

Every minute on the minute for 15:00 perform:
2 Clean and Jerks, 185#
6 KB Swings, 2 pood

Benchmark "Amanda"

9-7-5 rep rounds for time:
Muscle Up
Squat Snatch @ 135#

Time: 6:14

Rest Day

Rest Day