Heavy

Clean and Jerk 5x1
Worked up to 205#

3 Rounds for time of:
10 KB Cleans @ 2x 53#
15 Ring Dips

Time: 4:09

Biola CFers WOD:
Skill: Kipping Pull-up
WOD:
Run 400 meters
21 Shoulder Press
Run 400 meters
21 Push Press
Run 400 meters
21 Push Jerk

Rest

I am very tired and sore today. Sunday will be fun.

"Danny"

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Rounds completed: 3 + 30 box jumps

M,G . Metabolic Nightmare

There is a right way and a wrong way to do everything

6 rounds for time of:
Run 400 meters
25 Burpees

Time: 22:50

Biola WOD:
Front Squat 5x5

100 meter sprint
every minute on the minute for 10 minutes

Feel the heat

OHS 5x5
Worked up to 145#

For time:
10 Thrusters @ 135#
50 Double Unders
8 Thrusters @ 135#
40 Double Unders
6 Thrusters @ 135#
30 Double Unders
4 Thrusters @ 135#
20 Double Unders
2 Thrusters @ 135#
10 Double Unders

Time: 8:27

Then:
10x 60 Yard Sprint
Max rest between sets

Rest

I need another...

Biola WOD:
50 Air Squats
Run 400 meters
21 Push Press
Run 800 meters
21 Push Press
Run 400 meters
50 Air Squats

Rest

I need today off

Biola WOD:
Skill: Shoulder Press / Push Press
21-15-9
Push Press 95#
Ring Dips

2 today... again w/ 2 PRs

Warm Up:
Agility Ladder + Dynamic Warm Up

Skill:
Snatch

Workout 1:
Snatch max load

Result: 160# Snatch (PR)

Rest 6 hours
Then:
5 Rounds for time of:
275lb. Deadlift, 5 reps
10 Burpees

Time: 3:56 (PR)

2 today

Eva knows how to Front Squat

Warm Up:
Snatch Skills
3x 30/30 Squat Jump

Workout:
Front Squat 5x5

Note(s): Worked up to 205#. New 5rm PR.

Then:
100 meter sprint w/ turn around
Every minute on the minute for 10 minutes

Note(s): I never went over 17 seconds.

Rest 3.5 hours
Then:
21-15-9 reps for time of:
Push Press @ 75#
Pull-ups
Burpees

Time: 6:01

Modified painstorm

Eat Paleo/Zone

Complete as many rounds as possible in 30 minutes of:
250 meter Row
200 meter Run
10 Thrusters @ 75% BW
5 Muscle Ups

Rounds: 5

Note(s): 115# Thruster

Rest Day

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”

"Elizabeth"

21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 8:09 (PR)

Row, Thruster, Pull-up

For time:
Row 1000 meters
2x 35 pound kb Thruster, 21 reps
21 Pull-ups
Row 750 meters
2x 35 pound kb Thruster, 15 reps
15 Pull-ups
Row 500 meters
2x 35 pound kb Thruster, 9 reps
9 Pull-ups

Time: 20:34

Rest

Run, Light Snatch, Pull-ups, HSPU work.

Weighted Pull-up, Power Clean, Double Unders

Weighted Pull-up 5x1
93# (PR)

5 rounds for time of:
5 Power Cleans @ 185#
20 Double Unders

Time: 7:48

FGB

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 309
Note(s): Used 24" box

Rest

• Main Entry: ¹rest
• Pronunciation: \ˈrest\
• Function: noun
• Etymology: Middle English, from Old English; akin to Old High German rasta rest and perhaps to Old High German ruowa calm
• Date: before 12th century

1 : repose, sleep; specifically : a bodily state characterized by minimal functional and metabolic activities

"Nancy"

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

Time: 17:18

Rest

The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the prompting of a brave, determined spirit.

Mark Twain

Snatch Grip PP, Thruster, Muscle Up

Pain is never permanent

“The pain of the mind is worse than the pain of the body”

Snatch Grip Push Press 5x3
Worked up to 145#

5 Rounds for time of:
5 Thrusters @ 135
5 Muscle Ups

Time: 9:44