Randy

75 power snatch 75#

07/30/18, Empire Mine CF, 1630 - 6:30

08/25/16, Auburn CF, 0930 - 6:04

01/22/11, CFV, 0700 - 5:41

Linda

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

12/22/17, CFRV, 1000 - 15:56, DL 225, BP 155, PC 115
all sets unbroken
next time try 235, 165, 125

12/7/15, CFRV, 1400 - 15:20, DL 225, BP 155, PC 115
all sets unbroken
next time try 235, 165, 125?

Goal: try at 70-75% of Rx'd and go for speed
DL= 225, bnch=155, clean=115

06/13/13, CFRV, 1100 - 40:37
BW=205, DL=315, BP=205, pwr cln = 155
all good, just slow. 1st set of dl's unborken

07/04/12, CFRV, 1300 - 35:45
bw=195, dl=300, bench=200, clean power = 150
bench was limiting factor
lumbar spasm

12/28/09, CFV, 0700 - 31:01* Power
with Gary Baron

5rds: 5 DL, 10 Burpee 2008 CrossFit Games Deadlift Burpee Couplet

5 rds
5 dl @ 275/185
10 burpee

09/02/17, Auburn CF, 0800 - 7:15

03/28/12, CFRV, 0800 - 4:27

***12/27/11, CFRV, 1000 - 5:29

01/05/10, CFV, 0930 - 5:24

Swim Pyramid by 25's to 200

07/29/17, Lifetime Fitness, 0830 - total yards = 1600 yards. total time about 70 minutes, took 2 min rest on bigger sets
25
50
75
100
125
150
175
200
175
150
125
100
75
50
25

Mary amrap 20: 5 hspu, 10 pstl, 15 pull-ups

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

07/21/17, auburn cf, 0930 - 8 rounds (PR)

11/20/15, cfrv, 1200 - 7+22 (232 reps)
did strict hspus
did c2b's
next time do kipping hspu's
nice and smooth today, not pushing hard, pistols were great, hspu's were unbroken

Split Jerk 5-5-5-5-5

07/19/17, CFRV, 1200 - 185, goal for next is 195

Three AMRAP 5: 7/6/5 rds of Chief 135/155/185, max cal ab w/remain time

AMRAP 5 7 Rounds of "The Chief" (135/95) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5 6 Rounds of "The Chief" (155/105) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5: 5 Rounds of "The Chief" (185/135) Max Calorie Assault Bike Time Remaining “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Could also do 4 rounds at 205# and 3 rounds at 225#

07/19/17, CFRV, 1200 - 9 cal, 9 cal, 5 cal

5 Rds: run 400m, 15 burpee box jump over 24"

07/17/17, cfrv, 1304 - 13:20
3 rds:
run 400 m
15 burpee box jump over 20"

next time, 3 rds with 24"

Grace

For time:
30 reps, Clean and Jerk 135#

*07/16/17, CFRV, 1400 - 3:24
*5x5 back squat
11 unbroken, next time go for 12 unbroken

05/22/17 - 3:04

09/27/16, CFRV, 1230 - 3:32
10 unbroken

02/27/16, CFRV, 0800 - 3:08
11 unbroken

*09/29/14, CFRV, 0600 - 2:51
*5x5 front squats
did 12 unbroken. next time do 20 unbroken

06/11/14, CFRV, 1500 - 2:26 (PR)

11/17/13, CFRV, 1430 - 2:33

12/15/12, CFRV, 1030 - 2:29 (PR)
*did 11.2 2 hours prior

10/28/11, CF Up Country, 0900 - 2:34 (PR?)

09/03/09, CFP, 1730 - 3:02

04/11/09 - 3:15

Back Squat 5-5-5-5-5

Goal:
45x5, 95x5, 135x3, 185x3, 225x3
265x5

07/16/17, CFRV, 1300 -
45x8, 95x5, 135x5, 185x3, 225x3
255x5x5

*03/16/11, CFV, 1445 - 135x5, 165x5, 195x5. 215x5, 245x5. 275x5

04/26/10, CFV, 0700 - 135x8, 185x5, 225x5, 255x5 , 265x5 , 270(3)

15-12-9-6-3: Deadlifts 225, 2x GHD Sit-ups

15-12-9-6-3 Deadlifts 2253

0-24-18-12-6 GHD Sit-ups

07/05/17, CFRV, 1200 - 11:53

20 rds: 10 psh-up, 15 sqt, swim 50 meters

20 RFT: Push-ups, Air Squats, and Swims : 51 mins 30 secs | Rx'd

20 rounds of: 10 Push-ups 15 Air Squats Swim, 50 m

07/04/17, Lifetime Fitness Roseville, 1000 - 51:31

Back Squat 5-1-5-1-5-1

06/30/17, CFRV, 1530 - used 335 as calc, stay
77%/5 - 255
82%/1 - 275 77%/5 - 255 85%/1 - 285 77%/5 - 255 87%/1 - 2905 Back Squats, 77% 1RM | 258 lbs 1 Back Squat, 82% 1RM | 275 lbs 5 Back Squats, 77% 1RM | 255 lbs 1 Back Squat, 85% 1RM | 285 lbs 5 Back Squats, 77% 1RM | 255 lbs 1 Back Squat, 87% 1RM | 290 lbs



05/01/17, CFRV, 1200 -

3. Back Squat (use 315) 75%/5 - 235 80%/1 - 250 75%/5 - 235 83%/1 - 260 75%/5 - 235 85%/1 - 265

EMOM: 5 sets of 5/4/3/2/1 Sqt Sntch with 1 min rest for weight change

Goal:
115x4x5sets
135x3x5sets
155x2x5
175x1x5


06/30/17, CFRV, 1500 -
missed set 1, also, Lauren had her clock set at 1:15 instead of emom
95x4
115x4
125x4
135x4
145x3x3x3x3x3
155x2x2x2x2x2
165x1
170x1
175xm
175x1
180xm
180x1
185xm

30 Muscle-ups for time

New Goal: on the 0:18 for 30 reps = 9:00

06/30/17, CFRV, 1500 - 9:23 (PR)
on the :19 but finished with 7 sec remaining so that equals 9:23

Goal: on the 0:19 for 30 reps = 9:30

02/01/2016, Rocklin CF, 1530 - 9:36
did on the :20

*11/13/15, cfrv, 1230 - 15:00 +/-, I am not sure if i timed this right
missed 8 on the first 30 then 2 more
*Thrusters 3 emom for 10 at 155

*02/11/14, CFRV, 1530 - 11:24
did on the 0:19, missed 6 reps but made them up at the end
*12.2 (snatch ladder)

01/24/14, CFRV, 0600 - 11:18 as 1st part of workout

11/17/13, CFRV, 1500 - 9:49 (did one every :20)

05/01/13, CFRV, 1530 - 10:04
regular grip
*1 hour vinyasa yoga

04/12/12, CFRV, 0900 - 10:56

* 11/30/11, CFRV, 0900 - 11:24 +/- (might have been 10:24)
did 3 on the minute for 10 minutes but missed on last set of 3 and missed 2 more times.
more of a skill training session then a wod

*1/16/12, CFRV, 1700 - 9:24
got 10 in a row

04/26/10 - 9:42

05/29/09 - 14:39 @ CFNYC

EMOM 10: O-5thrstr climbing, E-run 200 m

Conditioning
EMOMx10:
Odd: 5 Thrusters (Climbing) 
Even: 200m Run

Next repeat with faster runs.

06/28/17, cfrv, 1300 - 4 and 5 runs were 3 sec late
115, 125, 135,145, 155

Front Squat 3-1-3-1-3-1

goal
215x3, 245x1, 225x3, 255x1, 235x3, 265x1

06/28/17, cfrv, 1300 -
205x3, 235x1, 215x3, 245x1, 225x3, 255x1

04/28/16, CFRV, 1200 - 3-1-3-1-3-1, 10 bk sqt
3x205, 1x220, 3x205, 1x230, 3x205, 1x240 - 10 bk sqt 195

Halting Clean Deadlift 5x5 w/ 3 sec pause at power position

Next 195#

06/28/17, CFRV, 1300 - 185

Pwr Cln + Frt Sqt 5 x 2 + 2

1. Power Clean + Front Squat 
60%/2+2
65%/2+2
(70%/2+2)3

Goal 145, 175, 205, 225, 245

06/28/17, CFRV, 1200 -
95, 145, 175, 205, 225, 245 1 pc only, 225

Backsquat Linda with Ass Bike

10-9-8-7-6-5-4-3-2-1 reps of: Back Squat, 205 lbs Bench Press, 155 lbs Power Clean, 115 lbs Assault Bike Calories

Goal: same as 06/27/17 only faster, under 30 min

06/27/17, CFRV, 1930 - 33:22
Bk Sqt 205
Bnch Pr 155
PC 115

Snatch 1-1-1-1-1-1-1

Snatch
1,1,1,1,1,1,1

Goal
75x3, 95x3, 115, 135, 155, 175, 190

06/23/17, CFRV, 1330 - 185
85x3, 95x3
115x1, 135x1, 155x1, 175x1, 185x1, 190xm

08/25/16, Auburn CF, 0930 - 175
75x3, 105x3, 135x2, 155x3 first 2 miss in the bottom, 165x2, 175xmxmx1

Goal
75x3, 95x3, 115x1, 135x1, 135x1, 155x1, 155x1, 165x1, 175x1

05/15/12, CFRV, 0700 -
75x3, 95x3, 115x1, 135x1, 155x1, 155x1, 165x1, 165xm, 165xm
full squat snatch.

Goal: 45x3, 75x3, 95x1, 115x1, 125x1, 135x1, 145x1, 150x1, 155x1

02/??/11 - 75x1, 95x1, 115x1, 125x1, 135x1, 145x1, 155xm,m,m,press

11/04/09, CFV, 1200 - Burg PVC, Burg 45#, 2x65, 1x75, 1x95, 1x115, 1x135, 1x145, (m)x155, (m)x155, 1x145, (m)x 155
Warm-up might not have been sufficient. should have worked drills. Bar getting high enough, but no pulling under fast enough with confidence.

09/19/09, CFP - Burgener Warm-Up w/ PVC, BWU w/45#, 75, 95, 115, 135, 155(m), 145(m), 145, 150(m)
This was wod 2 on 9/19/09, games even #6 completed after games even #5.

08/16/09, Seth K's, 1500 - 75x2, 95x2, 105x2, 115x2, 125x2, 135, 145, 155 (PR), 165 (m)

01/30/09 115, 125, 135, 145, 155(m), 155(m), 145

Squat Clean and Jerk for Max

Goal
95x3, 135x3, 165, 185, 205, 225, 240

06/23/17, CFRV, 1330 - 235
135x3, 155x3, 175x1, 205x1, 225x1, 235x1, 240xm

04/10/17, CF East Sacramento, 1200 - 237#

3/2/1 rds: 10 sntch/c&j/thrstr, bbjo 20", rest 5 min

3 rounds
10 power snatch 95#
10 burpee lateral box jump over 20"

rest 5 minutes

2 rounds
10 clean and jerk 95#
10 burpee lateral box jump over 20"

rest 5 minutes

1 rounds
10 thruster 95#
10 burpee lateral box jump over 20"

06/23/17, CFRV, 1330 - 23:57 total time
0-7:13, 12:13-17:24, 22:24-23:57
7:13, 5:11, 1:33

Swim 10x100 with 2:00 min rest

06/22/17, Lifetime Roseville, 0830 - 1,200 yards

Warm-up
100 m freestyle

Work:
10 rounds of 100m, first 50m at 50%, second 50m @ 80% effort

Cool down:
3 rounds max underwater swim

150 strict ab-mat sit-ups

06/21/17, Auburn CF, 0930 - 12:10

5 rds, 3 sta+rest, 1 min ea: strct hspu, pstls, strct c2b

5 rounds, 1 min per station: Strict Handstand Push-up Pistols (Alternating Legs) Strict Chest To Bar Pull-up Rest

Goal - 180 reps
HSPU - 59/5=11.8, raise to 13 for score of 65
Pistols - 66/5=13.2, raise to 14 for score of 70
Pll-up - 41/5=8.2, raise to 9 for score of 45

06/21/17, Auburn CF, 0830 - 166 total reps

Strict HSPU - 17, 12, 9, 10, 11 = 59

Pistols - 14, 16, 12, 10, 14 = 66

Strict Pull-up - 11, 8, 7, 7, 8 = 41

Tabata Squats

goal with barbell, 11 across

06/20/17, WCCF, 1200 - 80 with 45# barbell
10 across

Goal: 19 across.

12/16/12, CFRV, 1000 - 145
20,20,20,18,17,17,15,18
total = 145, avg=18.1, score=15/145


04/25/09 - 17, completed at Las Vegas Lev 1 Cert. 22,21,20,18,17,16,16,16
Total = 146, Avg = 18.25, Score = 16

Tabata Push-ups

Goal - 9 across

06/20/17, WCSC, 1200 - 70
something like 10,10,10,10,10,8,7,5

Isabel

30 reps for time
135 lb Snatch

05/14/17, CF Avalanche, 0930 - 3:28

03/04/16, CFRV, 1800 - 3:57

09/04/15, CFRV, 1200 - 3:31

04/20/15, CFRV, 1800 - 3:36

**04/15/2015, CFRV, 1115 - 4:07
*21-15-9 thrusters, run 100 yards
**5-4-3-2-1 pwr cln 205, brpe bj over 24"

01/04/14, CFRV, 0845 - 3:11

09/06/13, CFRV, 1600 - 2:56 (PR)
power

10/16/11, CFRV, 1800 - 4:23 power

12/8/10, CFV, 1020 - 4:42 (power)
post 20 rep max deadlift

08/31/10, CFV - 3:22 (PR) - power

06/17/10, CFV, 1530 - 4:18 power

Running Elizabeth

Run, 400 m 21 Squat Cleans, 135 lbs 21 Ring Dips Run, 400 m 15 Squat Cleans, 135 lbs 15 Ring Dips Run, 400 m 9 Squat Cleans, 135 lbs 9 Ring Dips *(Run, 400 m)
*remove on future wod's for "Running Elizabeth"


05/26/2017, Auburn CF, 0930 - 19:53

10 rds: 10 wb 20#, 10 c2b

10 rounds
10 wall ball 20#
10 chest to bar

*05/23/17, Auburn CF, 1630 - 17:35
*christine in the am

Christine

3 rounds
Row 500 m
12 BW Deadlift
21 Box Jump 20"

05/23/17, CFRV, 1100 - 11:14 (PR)
broke up dl's at 7+5, next time go unbroken

10/02/13, CFRV, 0800 - 12:09
205#, 24"
rds 1&2 step down.

10/31/10, CFV, 1200 - 11:56, (205)
with Lilia (jet lag?)

02/11/10, CFV, 1200 - BW=205, 10:46
with Dave E

4 Rds run 400 m 50 squats

four rounds
run 400 meters
50 squats

05/20/17, Point Reyes - Limantour Beach, 1700 - 14:30
in the sand, unsure of run distance, some drunk college guy did round 1 with me (uninvited)

06/21/10, 1730, CFV - 12:30

Back Squat 4x78%, 1x83%, 4x78%, 1x86%, 4x78%, 1x88%

Back Squat 4x78%, 1x83%, 4x78%, 1x86%, 4x78%, 1x88%

05/05/17, CFRV, 1200 -

3. Back Squat (use 315) - stay Back Squat
4x78%-245
1x83%-260
4x78%-245
1x86%-270
4x78%-245
1x88%-275

Maya: AMRAP 17 - 20 Cal Bike, 17 Pwr Sntch 75#, 20 Box Jump 24", 17 wb 20#

"Maya"
AMRAP 17:
20 Cal Bike
17 Pwr Sntch 75#
20 Box Jump 24"
17 wb 20#

05/05/17, CFRV 1200 - (197 reps) 2 rounds + 49 reps

"Lead Foot" 3 rds of amrap 4, 4 min rest: 27/21/15 Row, Burpee, CTB/T2B/Pllup

"LEAD FOOT" “Lead Foot” Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 “Lead Foot” Part 2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 Toes to Bar Rest 4:00 “Lead Foot” Part 3 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups

05/02/17, Beale 99RS, 1700 - 65 reps (11 C2b), 63 reps (21 t2b), 66 reps (6 burpees)

21-15-9: Thrstr 95, kbsw 70#, run 400m

21 Thrusters (95/65) 21 KB Swings (70/53) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB Swings 400m Run

05/01/17, CFRV, 1200 - 15:51

Power Snatch 3x60%, 3x65%, 3x70%, 3x3x75%, then Snatch Pull 4x3x100%

05/01/17, CFRV, 1200

Power Snatch (used 175) 60%/3 - 105 65%/3 - 115 70%/3 - 125 (75%/3)3 - 135

Snatch Pull (used 175) (100%/3)4 - 175

"Sea Legs" 2 rds: row 500, 15 pwr sntch 95, row 500, 15 ohs 95

"Sea Legs"
2 rds
row 500
15 pwr sntch 95
row 500
15 ohs 95


*04/28/17, CFRV, 1200 - 15:32
*Heavy front squats

Front Squat (Heavy Days)

**04/11/16, cfrv, 1730 - 245
165, 205, 245
*nancy
** snatches

01/04/16, cfaw, 1630 - 5x 205, 4x5x215


10/12/15, CF Loomis, 1700 - 5x245, 2x255, 5x245
3x95, 3x135, 3x185, 3x225 | 5x245, 2x255, 5x245
goal: 245 across or 235, 240, 245, 250, 255


Goal
225, 235, 245, 255, 265 or 5x3x245

08/31/15, CFRV, 1200 - 255
10 squat, 5x45, 5x95, 5x145, 3x185 | 3x225, 3x235, 3x245, 3x255, 0x255


09/29/14, CFRV, 0600 - 245 across

goal 255

10-20-12, CFRV, 1030 - Wendler Front Squat 3 x 3 x 5
warm-up: 5x115, 5x135, 3x165
work: 5x175, 5x205, 6x235, 5x175, 5x205, 3x235, 5x175, 5x205, 1x235


10/05/11, CFRV, 0800 - 255 (PR)
135x3, 165x3, 185x3, 225x3, 245x3, 255x3


03/03/10, CFV, 1400 - 245 (PR)
135x5 , 175x3 , 215x3 , 225x3 , 2235x3 , 245x3


01/12/09 - 225
185, 195,205,215,225

2017 AGOQ 3- 21-15-9, S2O 135, C2B Pull-up

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups

04/25/17, CFRV, 1030 - 7:56
*15 min after workout #4

2017 AGOQ 4- 2 rds: 10 dl 315, 20 def hspu 4.5", 30 frt sqt 95#

AGOQ Workout 4

2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.

Post time to comments.

04/25,17, CFRV, 1030 - 15:38
used 255# DL due to yesterday's back squats and kb swings

Push Press 4x6

04/18/17, CFRV, 1100 - 135 across
next time 155

DT

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

04/18/17, CFRV, 1100 - 14:43

12/20/16, CFRV, 0900 - 12:36

08/16/15, CF CSA, 1000 - 13:53
Lost a minute talking to Jiu Jitsu coach.

07/04/15, CF Hillcrest, 0930 - 10:14 (PR)

03/01/14, CFRV, 1030 - 11:14 (PR)

01/27/13, CFRV, 1200 - 11:30

11/10/12, CFRV, 0800 - 12:35

01/26/11, CFV, 1430 - 14:11

"Snake Bite" 21-15-9 sqt sntch 95, c2b pull-ups

21 Squat Snatches 95 lbs 21 Chest-to-bar Pull-ups 15 Squat Snatches 95 lbs 15 Chest-to-bar Pull-ups 9 Squat Snatches 95 lbs 9 Chest-to-bar Pull-ups

04/17/17, CF Gold Rush, 1200 - 11:09

amrap 20: 10 wtd db wlkng lunge 45#, 10 c2b, 10 lunge, 10 wllbll 20#

20:00 AMRAP: 10 Weighted Walking Lunges, 90 lbs 10 Chest-to-bar Pull-ups 10 Weighted Walking Lunges, 90 lbs 10 Wall Balls, 20 lbs

04/12/17, Auburn CF, 1630 - 5 rounds + 7 steps

AMRAP 7: 15 cal Ass Bike, 10 hr pshup, 5 c2b pllup

7:00 AMRAP: 15 Assault Bike Calories 10 Hand Release Push-Ups 5 Chest-to-bar Pull-ups

04/11/17, CFRV 1430 - 3 rds + 19 reps
bike was taking too much time and energy
change to something like
10 cal bike
10 hr push-up
10 c2b pull-up

Bench Press 5-5-3-3-1-1-1

Bench Press 5-5-3-3-1-1-1

Goal
95x5, 135x5, 185x3, 205x3, 225x1, 245x1, 255x1


04/11/17, cfrv, 1430 - 245
95x8, 135x5, 185x5, 225x1, 245x1, 255xm

06/25/13, CFRV, 0900 - 275
135x5, 185x4, 225x3, 245x1, 265x1, 275x1


Goal,
115x5, 155x5, 195x3, 225x3, 265x1, 275x1, 280x1


02/16/11, CFV, 1000 -
115x5, 145x5, 185x3, 225x3, 265x1, 275x(m)


09/16/10, CFV, 0800 - 275
5@155, 1@225, 1@260(old PR), 1@270, 1@275(PR)

21-15-9 thruster 95, row 200/400/800

21 Thrusters, 95 lbs Row, 200 m 15 Thrusters, 95 lbs Row, 400 m 9 Thrusters, 95 lbs Row, 800 m

04/11/17, CF East Sacramento 1200 - 9:29

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

04/04/17, Auburn CF, 1630 - 30:25

*10/02/16, CFRV, 1400 - 35:02
*back squats, with an injury

04/09/14, CFRV, 0600 - 22:34
used wrong 20" box oops, used back ext

12/18/13, CFRV, 0700 - 27:53
used 53# kb, did good mornings

12/10/12, CFRV, 1000 - 23:47
45# good mornings sub for back ext

07/25/11, CFRV, 1400 - 24:49

01/10/11, CFV, 0700 - 27:11

11/08/09, CFV, 1900 - 31:50

07/21/09, CFP, 430 - 31:17
Sub'd 20# db thrstr for 20# wallball

21-18-15-12-9-6-3 DL, T2B

04/03/17, Auburn CF, 0930 - timed out at 15 min
Completed 12 dl and 2 t2b
Used 225. First set dl unbroken and hit me too hard.
Next time use 185 and go 11,10 - 9,9 - 8,7 - etc

4 Rds: 400m run, 20 GHD situps

03/28/17, CFSAC, 1030 - 12:00
with eubanks

17.5

CrossFit Games Open 17.5

10 rounds of: 9 Thrusters, 95 lbs 35 Double Unders

03/27/17, CFRV, 1400 - 16:10
with Amundson

16.4 / 17.4 AMRAP 13: 55 OF DL, WB, ROW CAL, HSPU

CrossFit Games Open 16.4 / 17.4 : 177 reps | Rx'd -7 reps

AMReps in 13 mins: 55 Deadlifts, 225 lbs | 55 reps 55 Wall Balls, 20 lbs, 10 ft | 55 reps 55 Row Calories | 55 reps 55 Handstand Push-ups | 12 reps

03/20/17, CFRV, 1100 - 177 (12 HSPU'S)

SEE google drive sheet for plan. weak link was dl's and row.

17.3: amrap 24 c2b with sqt sntch with time caps

AMReps in 24 mins: 6 Chest-to-bar Pull-ups | 6 reps 6 Squat Snatches, 95 lbs | 6 reps 6 Chest-to-bar Pull-ups | 6 reps 6 Squat Snatches, 95 lbs | 6 reps 6 Chest-to-bar Pull-ups | 6 reps 6 Squat Snatches, 95 lbs | 6 reps 7 Chest-to-bar Pull-ups | 7 reps 5 Squat Snatches, 135 lbs | 5 reps 7 Chest-to-bar Pull-ups | 7 reps 5 Squat Snatches, 135 lbs | 5 reps 7 Chest-to-bar Pull-ups | 7 reps 5 Squat Snatches, 135 lbs | 5 reps 8 Chest-to-bar Pull-ups | 8 reps 4 Squat Snatches, 185 lbs 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185 lbs 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185 lbs 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225 lbs 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225 lbs 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225 lbs 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245 lbs 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245 lbs 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245 lbs 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265 lbs 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265 lbs 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265 lbs



03/11/17, CF Gold Rush, 0900 - 80 reps

17.2: amrap12 50'lunge50#, 16 t2b/mu, 8 db pwr cln 50#

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

03/06/17, CFRV, 1400 - 109 (3 rds + 35' lunges)

17.1 DB Sntch 50# and Brpee Bx Jmp Ovr 24"

For time: 10 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 40 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 50 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in Time Cap: 20 minutes

02/27/17, CF Loomis, 1430 - 206, 16:19

02/25/17, CF Gold Rush, 0900 - 190, 17:20

Elizabeth - Squat

21-15-9
135# Squat Clean
Ring Dips

02/21/17, CF SAC, 0900 - 10:55

04/08/14, CFRV, 0600 - 9:34

02/114/11, CFV, 1200 - 8:18 (PR)
Deeds

04/30/10, CFV, 1030 - 8:46(PR)
Eubanks, Baron, Hutchinson, Amy

10/15/09, CFP, 0800 - 17:03
SQUAT CLEANS!!! Imploded. Power cleans and power snatch is on hold until development of the squat movemetns improved. With Gary Baron. Extensive warm-up and pre-wod lifting and plyometric work.

15.4 3 hspu, 3 cln 185, 6 hspu, 3 cln 185...

As many reps as possible in 8 mins of: 3 Handstand Push-ups 3 Cleans, 185/125 lbs 6 Handstand Push-ups 3 Cleans, 185/125 lbs 9 Handstand Push-ups 3 Cleans, 185/125 lbs 12 Handstand Push-ups 6 Cleans, 185/125 lbs 15 Handstand Push-ups 6 Cleans, 185/125 lbs 18 Handstand Push-ups 6 Cleans, 185/125 lbs 21 Handstand Push-ups 9 Cleans, 185/125 lbs 24 Handstand Push-ups 9 Cleans, 185/125 lbs 27 Handstand Push-ups 9 Cleans, 185/125 lbs 30 Handstand Push-ups 12 Cleans, 185/125 lbs ....etc, adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


02/20/17, CF Loomis, 0900 - 63

2015
top 200 = 92
3/3/6/3/9/3/12/6/15/6/18/6/2

top 20 = 121
3/3/6/3/9/3/12/6/15/6/18/6/21/9/1

02/20/16, cf sac, 0900 - 68 (pr)
held a strict standards
3/3/6/3/9/3/12/6/15/6/2

12/11/15, cfrv - 66
super loose standard, blow and go

spring 2015 - 60

Frantasy Land

For time:
21-15-9 reps of:
   95-lb. thrusters
   Pull-ups
15-12-9 reps of:
   115-lb. thrusters
   Chest-to-bar pull-ups
12-9-6 reps of:
   135-lb. thrusters
   Bar muscle-ups



02/14/17, CF Loomis, 1600 - 39:44
Fran - 8:37
Fran II - 21:03 (12:26)
Fran III - 39:44 (18:41)

For the most part split pull-ups the same except on 9's I did 3x3 during weight change

Fran- 7,7,7 then 8,7 then 9
last nine was a little rough, maybe 5,4 next time

Fran II - 5,5,5 then 6,6 then 9
5,4 would be better, 9 at 115 too exhausting

Fran III - 4,4,4 then 5,4 then 3,3
bar mu's very tough

Tabata Assault Bike Calories

02/01/17, CFRV, 1600 - 60 cal

Death by Power Clean

Death by Power Clean
Do 1 power clean the first minute, do 2 power clean the second minute, continue until unable to do the required number of reps in the one minute

01/17/17, CFRV, 1600 - 10+9 = 64 @ 135#
* bjj at 1000
**bench press 5/3/1

01/06/14, CFRV, 0600 - 62 reps (10 + 7) @ 155#

*09/22/14, CFRV 2000 - 7 @ 165#
*21-15-9 ohs 115, t2b

06/27/14, CFRV, 1700 - 9+6 @ 155#

**06/13/14, CFRV, 1645 - 10+9 @ 135#
*snatches
**air force wod

11/7/12, CFRV, 1600 - 9+7 @ 155
**injured

*2/18/12, CFRV, 1045 - 11 rounds (66 reps)
don't quit, go until you time out.

Run 2 miles

01/05/17, PFF, 0500 - 15:00
treadmill. pace (7:30) mph 8, next time try 8.1 mph

04/19/16, American River Bike Trail - Natomas Inn, 1200 - 15:00 (avg 7:27)
41' gain

10/14/15, American River Bike Trail - Negro Bar, 1300 - 15:29 ( avg 7:44)
52' gain

01/31/2013, Miners Ravine, 1500 - 14:52 (avg 7:23 min/mile)
easy recovery day jog/run

Cindy

AMRAP in 20 of
5 Pull-ups
10 Push-ups
15 Squat

01/12/17, CF Auburn, 0830 - 15+25
push-ups died, squats got hard.

*12/27/11, CFRV, 0700 - 21 rounds (PR)

12/09/09, CFP, 1100 - 19 rounds, +5 pull-ups, +5push-ups (PR)

10/10/09, CFP, 0930 - 18 rounds, +5 pull-ups, and +4 push-ups. (PR)
Didn't pace myself. Just went for it. will be new approach on most all wod's for the next season.

07/02/09, CFP, 4:30 - 17 rounds. Did this one cold with no warm-up just to mix it up. Did one round on the minute as long as I could, around round 11 couldn't maintain the pace and took a minute off, again around minute 13 and minute 16. 20 total minutes, 17 rounds was/is PR.

Death by Assault Bike calorie

12/27/17, CFRV, ??? - 13+11 = 102 calories

5 rds: 5 pwr cln BW, 10 bx jmp 36"

5 Rounds for Time:
5 Power Clean BW/.75BW
10 Box Jumps - As High As Possible

*12/26/16, CFRV, 1500 - 9:33, 155#, 36"
*5/3/1 press

02/24/09 - 10:14 with 155 power cleans and 36" box

Warm-up 02/24/09
10 kneeling muscle-ups
6 spider man stretch
15 back extensions
10 push press
10 perfect push-ups

Big Run Strict Lynne 5 rds: run 800m, max set strict pull-up, max set push-up

"Big Run Lynne"
5 rounds for time:
Run 800 m
rest 30 sec
Max set strict pull-up
rest 30 sec
Max set of push-up
rest 30 sec

12/20/16, Placer High School, 1500 - 34:21
Strict Pull-ups: 8,8,8,8,7=39
Push-ups: 25,20,20,20,20=105

10 rds: 3 mu, 3 pwr sntch 135, 3 c&j 135, 50m oh carry 135

The April Painstorm (courtesy of CrossFit NorthEast England):
10 rounds for time of:
3 Muscle-ups
3 Power Snatch (135 lbs)
3 Clean and Jerk (anyhow) 135 lbs
50m Overhead Carry (135 lbs)

30 wb 30#, run 1 mile, 30 wb 30#

CF.com 12/12/16

30 Wall Balls, 30 lbs Run, 1 mi 30 Wall Balls, 30 lbs

12/18/16, CFRV, 1400 - 11:32

Barbara

"Barbara"
5 Rounds For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3:00

12/14/16, CF Gold Rush, 0600 - 41:59
3:55
5:49
6:45
7:02
6:28
Feet not anchored, chest sore at start from Sunday's 120 push-ups


*04/30/12, CFRV, 0800 - 31:08
*6 mile ride previous
Rd 1 3:16, Rd 2 3:14, Rd 3 3:34, Rd 4 4:24, Rd 5 4:40
work- 19:08, rest 12:00

05/19/09, CFES - 30:51 Work (42:51 with rest)

4 rds: Run 400, 30 Push-up

4 rds for time:
Run 400m
30 push-ups

12/11/16, Placer High School, 1515 hrs - 14:45
push-ups were horrible, 20 on the first set, set 3 and 4 only did like 7 on first set.
could drop to 20 push-ups and when able to go unbroken, then 25 unbroken, then 30 unbroken etc

2/8/09 - 12:54 , left the realm of high intensity training due to broken sets of push-ups. Next time reduce number of push-ups to 20 and increase rounds to 5.

Training Verses

It is God who arms me with strength
and makes my way perfect.
Psalm 18:32

He trains my hands for battle;
my arms can bend a bow of bronze.
Psalm 18:34

You armed me with strenght for battle;
you made my adversaries bow at my feet.
Psalm 18:39

3 rds: run 400, 21 s20 95, 12 c2b

3 rounds of: Run, 400 m 21 Shoulder-to-Overheads, 95 lbs 12 Chest-to-bar Pull-ups

12/06/16, CFRV, 0900 - 11:25

swim 20x25 with 1 min rest

12/6/16, Lifetime Fitness Roseville, 1430 - good one!

Nasty Girls

3 rounds
50 squats
7 muscle-ups
10 hang power clean 135

11/7/16, CF Gold Rush, 1700 - 14:44 rx

05/03/14, CFRV, 0700 - ??
clock said 10:04, but did not start clock till after sq and mu so assumed 2-3 min??

04/20/12, CFRV, 1600 - 11:34

02/26/10, 1530, CFV - 13:40
2nd wod today. was feeling good so hit a doule.

DVB

For time: Medicine Ball Run, 20/14 lbs, 1 mi -- then -- 8 rounds of: 10 Wall Balls, 20/14 lbs 1 Rope Climb, 15 ft -- then -- Medicine Ball Run, 20/14 lbs, 800 m -- then -- 4 rounds of: 10 Wall Balls, 20/14 lbs 1 Rope Climb, 15 ft -- then -- Medicine Ball Run, 20/14 lbs, 400 m -- then -- 2 rounds of: 10 Wall Balls, 20/14 lbs 1 Rope Climb, 15 ft Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

8/30/16, CF Loomis, 0900 - 38:26
with roman

10 RFT: 5 pwr cln 155, 10 wlkng lunges

CrossFit.com 08/28/16

10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges

08/29/16, CF Loomis, 0900 - 8:13

150 DU then 3-6-9-12 hspu, db sqt cln then 150 du

150 Double Unders -- then -- 3 Deficit Handstand Push Ups, 2 in 3 Dumbbell Squat Cleans, 45 lbs 6 Deficit Handstand Push Ups, 2 in 6 Dumbbell Squat Cleans, 45 lbs 9 Deficit Handstand Push Ups, 2 in 9 Dumbbell Squat Cleans, 45 lbs 12 Deficit Handstand Push Ups, 2 in 12 Dumbbell Squat Cleans, 45 lbs -- then -- 150 Double Unders

Total Time : 20:48 | Rx'd

08/24/16, Auburn CF, 1630 - 20:48

Split Jerk 3-3-3-3-3-3-3

Goal: 205 across

**08/12/16, Empire Mine CF, 1000 - 195 across (set 6 was 2 reps)
95x3, 145x3, 195x7x3
* 8x1 c&j @ 225
**metcon mntn climbers, bj's, kb sntch

Sunday 160717 75

For time:
100 chest-to-bar pull-ups
100 handstand push-ups
100 GHD sit-ups
100 one-legged squats, alternating

07/18/16, cfrv, 1100 - 54:00

*lifting for chest, incline, shoulders, tri's

Elizabeth - Power Version

Power Version
21-15-9
Power Clean 135/115
Ring Dips

07/13/16, CF Gold Rush, 0900 - 6:12

02/23/16, cfrv, 1830 - 4:38 (PR)
*post amanda

09/05/14, cfrv, 1600 - 4:57
No real warmup, lost some time walking to rings.

12/26/12, CFRV, 0900 - 4:50 (PR)

10/25/12, CFRV, 1600 - 5:31
*max C&J

08/28/12, CF Assault, 0915 - 6:03

**06/19/12, CF Little Rock, 0900 - 5:02 (PR)
Every rep perfect. lots of tap and go.
*2x7 snatch balance
**4x2 hang squat clean

*2/13/12, CFRV, 0700 - 5:25

09/29/10, CFV, 1000 - 5:07 (PR)
with Jeff Alexander

09/17/09, CFP, 1530 - 7:52

Nate

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

05/21/16, CFRV, 1500 - 11 rds +1 mu (pr)

07/08/11, CFR, 1700 - 10 rounds
With Pete Santos

12/16/09, SST Rocklin, 1930 - 7 rounds.
2nd wod of the day, 2 hours after setting a PR on Fran

08/26/09, CFP, 1645 thr 1915 - 9 rounds. Doesn't count had to break in the middle for 2 hours. Had 4 rds done in 7:21 then the 2 hour break. Also sub'd 8 pull-ups and 8 dips for mu's.

emom: 5 pull-up with 30# Weight vest

04/30/16, Depoe Bay, 1500 - emom for 5 min, 5 reps pull-up

Depoe Bay: Run and Squat with 30# weightvest

Run 1 mile
then

3 rounds of:
50 squats
rest 1 min

finish with
.5 mile

04/30/16, Depoe Bay, 1400 - not for time. Done wearing 30# Mir weightvest.

Overhead Squat 5-3-1-1-1

Overhead Squat
5-3-1-1-1

*04/30/16, Arete CrossFit, 0900 - 225
95x5, 135x5, 185x1, 205x1, 225x1

03/08/10, CFV, 1430 -
135x5, 155x3 , 175 m , 165x3

02/09/09 - 5x155, 5x155, 3x160, 3x165(M), 1x170, 1x185, 1x190

Nancy

5 rounds for time
run 400 m
15 overhead squats 95

04/11/16, cfrv, 1200 - 15:51
all ohs unbroken. run faster

05/16/12, cf avalanche, 1215 - 14:32 Did not seem like 400 meters 04/12/12, CFRV, 0800 - 14:23

**July 2011, CFRV, 1000 - 15:08

05/28/10, CFV, 1100 - 13:53 (PR)

01/31/10, CFV, 2010 - 18:03
run was 466 meters instead of 400 meters

50 hspu for time

***04/12/16, cfrv, 1730 - 7:27 kipping
*nancy
**snatch
***front squat

Snatch off blocks: above knee, below knee, deck

Lifting: Snatch Off Blocks (Above Knee)s, Snatch Off Blocks (Below Knee)s and Snatches : 475 lbs | 145 lbs, 165 lbs, and 165 lbs | Rx'd

Sets 1 Snatch Off Blocks (Above Knee) | 145 lbs 1 Snatch Off Blocks (Below Knee) | 165 lbs 1 Snatch | 165 lbs

*04/11/16, cfrv, 1730 - 145, 165, 165
*nancy

"Strict JT" 21-15-9 hspu, ring dip, push-up

04/05/16, CFRV, 1730 - 15:39
*at noon, ran sprints totalling just over 1 mile.

Twisted Dirty Thirty: 10 exercises, 30 reps

30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 Front Squats, 135/95
30 TTB
30 Push Press, 135/95
30 Deadlifts, 135/95
30 Wall Balls, 30/20
30 Burpees
30 Triple Unders

04/4/16, CRV, 1800 - 30:20 with 5 min for triple unders at end of wod

Nasty Girls V2

"Nasty Girls V2"
3 rounds of:
50 pistols (alternating 25 each leg)
7 muscle-ups
10 hang power clean 175

03/31/16, CFRV, 1800 - 27:20
*after 20 min of running

Overhead Squat 5-5-5-5-5-5, 5-5-5-3-3

03/19/16, cfrv, 0800 -
5 Overhead Squats | 75 lbs 5 Overhead Squats | 95 lbs 5 Overhead Squats | 115 lbs 5 Overhead Squats | 135 lbs 5 Overhead Squats | 165 lbs 5 Overhead Squats | 185 lbs 2 Overhead Squats | 205 lbs 0 Overhead Squats | 205 lbs 3 Overhead Squats | 195 lbs


Goal - 95x5, 115x5, 135x3, 165x5, 185x5, 195x5, 205x5, 215x5

*01/09/15, CFRV. 0600 -

95, 115, 135, 165, 185xm, 185x5, 195x5, 205x2

*jerk 5x5

04/11/13, CFRV, 1600 -
5x45, 5x95, 5x115, 5x165, 5x185,  5x205 (PR)


02/22/11, CFV, 1000 - 95x5, 135x5, 155x5, 165x5, 175x5 185x2, 185x5(PR)

21-15-9 hng pwr sntch 75, strct pllup, strct dip, squat

21-15-9 reps of: Hang Power Snatch, 75 lbs Strict Pull-up Strict Bar Dip Air Squat

*3/19/16, CFRV, 0900 - 11:47
*OHS

Cupcake Hill - 5 sprints

3/18/16, miner's ravine trail - cupcake hill, 1730 - 21:40
1) 1:02, rest 3:29
2) 1:03, rest 3:10
3) 1:13, rest 4:17
4) 1:21, rest 4:35
5) 1:24
Total workout time 21:40

16.4 amrap 13, 55 dl 225, 55 wb 20, 55 cal row, 55 hspu

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

03/19/16, cf loomis, 1800 - 177, 10:36 (12 hspu's)

16.2

CrossFit Games Open 16.2 3,508 Posts 13 Difficulty

As many reps as possible in 20 mins of: 25 Toes-to-bars 50 Double Unders 15 Squat Cleans, 135/85 lbs 25 Toes-to-bars 50 Double Unders 13 Squat Cleans, 185/115 lbs 25 Toes-to-bars 50 Double Unders 11 Squat Cleans, 225/145 lbs 25 Toes-to-bars 50 Double Unders 9 Squat Cleans, 275/175 lbs 25 Toes-to-bars 50 Double Unders 7 Squat Cleans, 315/205 lbs Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.

03/03/16, CFSAC, 1800 - 175 (3 reps away from 3rd level)
25-50-15-25-50-10

DL 8-5-5-5-1-1

03/03/16, CF Sac, 1830 - 405
135x8
225x5
275x5
315x5
365x1
405x1

5 rds: 30 du, 15 t2b

02/26/16, cfrv, 2100 - 7:48?
with clay minier

16.1 amrap 20: 25' oh wlkng lnge, 8 burpee, 25' oh wlkng lunge, 8 c2b

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

2/25/16, cfrv, 1800 - 176
6 rounds + 25', 8 burpees, 25', 2 c2b

Amanda - Power 9-7-5 Pwr Sntch 135, mu

Amanda - Power
9-7-5
Power Snatch 135#
muscle-up

02/23/16, cfrv, 1730 - 8:16

amrap 18: 15 frt sqt 115, 12 hspu, 9 t2b

18 mins AMRAP: 15 Front Squats, 115 lbs 12 Handstand Push-ups 9 Toes-to-bars

5 rounds + 15 Front Squats + 2 Handstand Push-ups | Rx'd

02/16/16, cfrv, 1800 - 5 rds + 17 reps (197 reps)

amrap 12: 150 du, 90 thrstr 45, 30 sntch 135

02/13/16, cfrv, 1100 - 253
150, 90, 13

3 rds: 15 c2b, 15 brpe, rest 1 min, 2 rds, rest 1 min, 1 rd

3 rounds of:
15 chest to bar
15 burpee

rest, 1 min

2 rounds

rest 1 min

1 round

02/12/2016, cfrv, 1200 - 15:55
6:41, 5:15, 1:59

13.2 amrap 10: 5 s2o 115, 10 dl 115, 15 bj 24"

WORKOUT 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

02/10/16, cfrv, 1830 - 7 rds + 22 reps (232) (-4%)
I'll take it, day 3 of 3 days. good high output, shoulders and deads unbroken, just eliminate rest before box jumps and only rested a few times in later rounds on top of box

10/23/15, CFRV, 1200 - 7 rds + 1 rep (211) (-12%)
i like this as my glutets were very sore from yesterday (wasn't a fresh workout) and the box jumps were very high quality and all jumps no step ups.

Spring 13, - 8 rounds (240)

amrap 8: 10/15/20/25/... thrstr 95, 15 toes to bar

AMReps in 8 mins: 10 Thrusters, 95 lbs | 10 reps 15 Toes-to-bars | 15 reps 15 Thrusters, 95 lbs | 15 reps 15 Toes-to-bars | 15 reps 20 Thrusters, 95 lbs | 20 reps 15 Toes-to-bars | 15 reps 25 Thrusters, 95 lbs | 13 reps 15 Toes-to-bars 30 Thrusters, 95 lbs 15 Toes-to-bars

02/09/16, cfrv, 1200 - 103 reps (13 thrusters on the 25)

amrap 14: 60 du, 50 ohs 95, 40 pwr sntch 95, 30 bj 24", 20 thrstr 95

02/08/16, cfrv, 1100 - 186 reps
6 thrusters on round 1

amrap 6: muscle-ups

02/8/16, cfrv, 1100 - 19 reps

Back Squat 3-3-3-3-3-3 (Wendler too)

02/02/16, RCF, 1730 -
5x3 back squat
135x8, 185x5, 225x3, 265x3, 295x3, 295x3 ran out of time


Goal: 135x5, 185x3, 225x3, 265x3, 285x3, 295x3, 305x3


09/22/13, CFRV, 1200
Warm-up: 5@135, 5@165, 5@195
Work:
Round 1: 3x225, 3x265, 3x295
Round 2: 3x225, 3x265, 3x295
Round 3: 3x225, 3x265, 5x295


03/02/11, CFV, 1430 - 135x5, 185x5, 225x3, 265x3, 285x3, 295x3

50-40-30-20-10 Sqt 45#, push-up, c2b

02/03/16, RCF, 1730 - 29:31

EMOM: 5 - 7 - 9 - 11 - 13 power clean 165

**02/01/16, RCF, 1530 - 5,7,9,11,10 (42 reps)
**3 rm hng sqt cln
* 30 mu

3 RM Hang Squat Clean

*02/01/2016, Rocklin CF, 1530 - 225
215, 235(1), 225
*30 mu

emom 10: even 9 hng pwr cln 165, odd: 15 hr push-up

01/30/16, cfrv, 1115 -
R1,2,3,4 all good
r5, 6,2,1 on cln

21-18-15-12-9-6-3 Row (cal), over the rower burpees

1/30/2016, cfrv, 1115 - 14:09

In 3 min: 2rds of 10/10, 12/12, etc. time extends

01/05/16, cfrv, 2100 - 117
Thrusters and Box Jump
10,10,10,10
12,12,12,12
14,14,1

11.1 CrossFit Open amrap 10, 30 du, 15 pwr sntch 75

10 min AMRAP of:

30 Double-unders
15 Power snatch 75#

01/04/15, cfaw, 1630 - 290 reps
6 + 20 double unders

01/11/15, CFRV, 1300 - 264 reps (5+39)

02/28/14, CFRV, 1500 - 300 (PR)
6 rounds +30 double unders

Goal, to be in top 60 in Nor Cal in 2011 - 336
7.46 rounds. 7 rounds + 21 double unders

***02/07/14, cfrv, 0600 - 214 ( 4 rounds + 34) only 7 minutes***
-20%

12/11/12, CFRV, 0700 - 263 reps (5rds+38 reps)

*1/2/12, CFRV, 1000 - 237*
5 rounds + 12 snatch
completed out of order, dang it, how to compare

3/27/11, CFV - 262
5 rounds + 30 double unders + 7

Death by 3 hng pwr cln

***01/04/15, cfaw, 1630 - 3,6,9,12,15,18 = 63 reps
trading off with jeff farmer
***11.1/14.1, t2b, mu

emom 10: 1 mu

**01/04/15, cfaw, 1430 - 10 reps
next time - go 15 min or go 1-2-1-2-1-2-1-2-1-2 = 15 reps

Death by 3 Toes to Bar

*01/04/15, cfaw, 1630 - 3,6,9,12,15,11 = 56 reps (PR)
*11.1/14.1

Goal
3,6,9,12,15,12,9 = 79 reps

**01/26/14, CFRV, 1500 - 55 reps
3,6, 9,12, 13, rest, 12
*13.3, **c&j

emom 10: c2b

goal: 6 unbroken x 10
then, 7 unbroken x 10

***01/03/16, cfrv, 1345 -
8
8
8
7,1
7,1
5,1,1,1
4,1,1,1,1
4,2,1,1
4,1,1,1,1
4,1,1,1,1
*sntach mu
** jerk
*** power clean

emom 10: 3 power clean

**01/03/15, cfrv, 1345 -
@225: 3,2,2,2,3,1,2,2,2,2 = 21 reps
next time: 2-2-3-2-2-3-2-2-3-2=23 ewpa
next time: 2-3-2-3-2-3-2-3-2-3=25 reps
or
15 min emom with 2 reps
*sntch and mu
**jerks

amrap 8: 3/6/... pwr sntch 115, mu

01/03/16, cfrv, 1345 - 28 reps
muscle-ups were bad, horrible workout

Jerk 3-3-3-3-3

Jerk 3-3-3-3-3

*01/03/16, cfrv, 1345 - 5x3@165 technique work
3x115, 3x135, 185, 185, 205, 225, then 5x3@165
*snatch and mu
performance off today :-(

Goal:
3x145, 3x175 | 5x3x205
or
warm-up: 155, 175 | work: 3x185, 3x195, 3x205, 3x215, 3x225

11/9/15, cfrv, 1200 - wrmup: 155, 175, wrk: 195, 205, 215x2, 215, 220

Goal:
5x95, 5x135, 5x185, 3x205 | 5x3x215
or
5x95, 5x135, 5x165, 5x185 | 3x195, 3x205, 3x215, 3x225, 3x235

09/02/15, CFRV, 1200 - 3x225 (PR)
5x95, 5x155 | 3x205, 3x215, 2x225, 3x225, 2x225

01/17/12, CFRV, 1500 -
45x8, 95x5, 135x3, 165x3, 185x3, 205x3, 215x3, 225x2

09/06/10, Wine Country CrossFit, 0830 - 3x185, 3x195, 3x205, 3x215(m)

09/01/10, CFV, 0800 - 3@150, 3@170, 5@195

emom 10: odd 20 dubz, 10 hng cluster 95#

12/31/15, cfrv, 1530 - completed
** ohs/hrpu, lunges and farmers walk
next time try 25 dubz and 12 clusters
or
30 dubz and 10 clusters at 115#

4 rds: 50' lunge 95#, 50' farmer's walk 95# ea

12/31/15, cfrv, 1530 - not for time, with a partner
with Jude Chabot

27-21-5-9: ohs 95, hr push-up

12/31/15, cfrv, 1530 - 7:29
with jude chabot

Run 30 Min

12/30/15, American River Bike Trail, 1200 - 16 min out, 14 min back. 3.46 miles
rest recovery day - about 70% effort

21-15-9: 100 du, frt sqt 115, psh prs 115

122/28/15, CF Santa Ynez Valley, 0830 - 14:49?
* 5 rounds of 10 cal sprint on assualt bike with 1 min rest

15-12-9-6-3: brp bj 24", pwr cln 115#

12/27/2015, CF Ohana, 0930 - 7:50

Spartan Wod at Anywhere

WORKOUT OF THE DAY

50:00 time cap:
1 mile run
10 shoulder to overhead (135/95)
20 burpees
2 rounds:
800 meter run
10 back squats (135/95)
20 toes to bar
3 rounds:
400 meter run
10 floor press (135/95)
20 pullups
4 rounds:
200 meter run
10 deadlift (135/95)
20 wall balls

12/23/15, cfaw, 1630 - 46:31

Forever Fran

*12/21/15, cf anywhere, 1830 - 75
15, 15, 15, 1-3-3-2-1-1-1-1-1-1, 8-7
this is the way to do it, unbroken, sprint out of the gate, treat it like a 4 min sprint no pacing
*barbell class

11/16/15, cfrv, 1200 - 69
broke first round at 10, 5 then pu's at 7,8.
2nd round broke thrusters at 8,7 then pu's at 8, 3, 2, 2 or so.
finished on 3rd round of thrusters to 9 reps.
next time, don't break first round, when fresh don't stop because that first 90 sec is critical to get the most possible!!

break sets into 2/3 on thrusters - 10,5

02/03/14, CFRV, 1500 - (70)

03/2013 - (76)

Back Squat 5-3-1-1-1-1

12/15/15, CF Anywhere, 1200 - 325
135x5, 185x5, 225x5, 255x3, 285x1, 315x1, 345xm, 325x1


04/11/15, CFRV, 1200 -

255x5

285x3

305x1

315x1

225x5

225x5

right it band too tight

Row 500m

Row 500m

12/15/15, CF Anywhere - 1:28.2

08/18/09, CFES, 0600 - 1:28.2

CF Open 13.4, Amrap in 7: 3,6,9... C&J 135, T2B

CrossFit Open 13.4

12/14/15, CF anywhere, 1200 - 76
3,3,6,6,9,9,12,12,15,1

11/12/15, cfrv, 1200 - 81
3,3,6,6,9,9,12,12,15,6

01/15/15, cfrv, 1900 - 73
3,3,6,6,9,9,12,12,13

01/30/14, CFRV, 1700 - 75 (13% off PR)
3,3,6,6,9,9,12,12,15 - 75

02/13, CFRV, - 86

30 Burpees for time

**12/12/15, CF Sweat Shop, 1000 - 2:40

amrap 7: 12 db lunge 70, 9 t2b, 6 pwr cln 135#

*12/12/15, CrossFit Sweat shop, 1000 - 3+12

amrap 10: 6 BB Lunge 165, 9 BJ 24", 12 DB Sntch 70

amrap 10
6 barbell lunge 165#
9 Bj 24"
12 DB Sntch 70#

12/12/15, CF Sweat Shop, 1000 - 4 rounds (108 reps)

3 rds: 10 C&J, 50 wall-ball 20#

WEDNESDAY 151202

3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. ball

12/8/15, cfrv, 1200 - 13:37
felt good

Death by Power Clean and Jerk

**12/6/15, cfrv, 1400 - 7+7 @ 135#
6 tng, 7, +7/8
*Linda
**Death by power snatch
next time, same weight, see if can get to 10.

Death by Power Snatch

*12/6/15, cfrv, 1400 - 8+7 @ 115#
7 tng, 8, +7/9
*Linda
next time, same weight, see if can get to 10.

Run 35 min, e5o5m 15 burpees

THURSDAY 151126

Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

12/1/15, secrete ravine trail, 1700 - 3.68 miles
 autopuase was on. - turn this off! :-)

5 rft: 30 wb 20, 5 sqt sntch, rest 2 min

TUESDAY 151124

5 rounds of:
30 wall-ball shots, 20-lb. ball
5 squat snatches
Rest 2 minutes

11/29/15, cfrv, 1530 - 18:10 (used 135# on snatches)

2:00, 2:06, 2:09, 2:10, 1:45

7x3-5 dip, wide grip pull-up 40x0

7x3-5 (40x0)
dip, rest 90 sec
wide grip pull-up

11/28/15, cfrv, 1200 -
next time maybe try weighted. dips were easy but pull-ups were maxed out.
dips @ 26
pull-ups at 10 or so

12-9-6 Sqt Cln 225, MU

MONDAY 151123

12-9-6 reps for time of:
225-lb. squat cleans
Muscle-ups

11/28/15, cfrv, 1200 - 24:20

amrap 10: 20 bj 24", 10 hspu

SUNDAY 151122

Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 handstand push-ups

11/27/15, cfrv, 1200 - 5+20

Press and Pull-up 12 week cycle, weeks 1-4: 5x6-8 1 arm db press + 5x6 parallel grip pul-up

5x6-8 1 arm db press 50# 40x0 rest 90 sec, superset w/ 5x6 parallel grip chin-up 40x0

12/2/15,

11/27/15, cfrv, 1245 -
presses: 8x53, 8x53, 6x53, 8x53, 8x53

pull-ups: 5x8

11/22/15, cfrv, 1500 -
presses: 5x30, 5x40 | 8x50, 8x50, 8x50, 8x50, 8x50
pull-ups: 10 ring row, 5 pull-up | 8, 4x7

Next time: 5x8x53 and 5x8

11/17/15, cfrv, 1200 -
presses: 8x40, 8x45, 8x50, 8x50, 8x50
pull-ups: 5x6
Next time: 5x8x50 and 5x7

10-9-...2-1 DL 225, C2B

11/25/15, cfrv, 1600 - 9:00

130713 and 151110 Chipper 3 rds: 15, 30, 30

TUESDAY 151110

For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead

Post time to comments.

Compare to 130713.

11/19/15, cfrv, 1200 - 29:43

Run 1.25 mile, rest 1 min, amrap 2 min: bk sqt 135

Run 1.25 mile
rest 1 min
amrap 2 min of:
 bk sqt 135

11/17/115, cfrv, 1200 - 8:18, 33 reps

2 rds: 400m sled 135, 20 rng dip, 40' hswlk, 20 t2b, 40yd frnt rck lunge

11.14.2015 | 2 Rounds for time of: 400m Sled Drag 135 20 Ring Dips, strict 40 ft Handstand Walk 20 Toes to bar, strict 40 yd Front Rack Lunge 95

11/14/15, cfrv, 1800 - 28:00
after long day at academy, no warm-up, not crazy pace, just steady. bad news today about Joey Foley.

emom 10: 3 thruster 155

11/13/15, cfrv, 1230 - 155, no misses.
next time do:
4 emom for 10, then 5 emom 9
or
165#

Back Squat 10-10-10

11/10/15, cfrv, 1200 - 3x10x225
warm-up: 10x45, 10x95, 8x135, 5x185

3 rds: amrap 3 - 5 c2b, 10 kbsw 70, 20 du

3 rounds of:

3 min amrap:
5 c2b
10 kb swing (russian) 70#
20 du

rest 1 min between rounds

11/10/15, cfrv, 1200 - 293 reps
3+1, 2+26, 2+21
with Grey Demitt

Hang Power Clean 3-3-3-3-3

MONDAY 151102

Hang power clean 3-3-3-3-3 reps

Goal:
warm-up - 135, 155
work: 175, 185, 105, 205, 215

11/09/15, cfrv, 1200 -
warm-up 165, 175
work: 185, 195, 205, 215x1, 215x1

Hang Squat Sntach 3-3-3-3-3

MONDAY 151102

Hang squat snatch 3-3-3-3-3 reps

Goal:
wu - 75, 95, work - 115, 125, 135, 145, 155

11/9/15, cfrv, 1200 - 105, 115, 125, 135, 145
Warm -up 85, 95,

15-12-9 C&J 135, 4xdu

11/6/15, cfrv, 1230 - 8:12
feeling it today. went 11 unbroken on first set of c&j

Tabata Something Else

“Tabata Something Else”
Complete 8 intervals of 20sec on, 10sec off of each exercise, for a total of 32 intervals.
Score is total of each exercise’s lowest round or total rep's completed
Pull-up
Push-up
Sit-up
Squat

Goal - 424
Pull-Ups 11 11 11 11 11 11 11 11 = 88
Push-Ups 12 12 12 12 12 12 12 12 = 96
Sit-Ups 13 13 13 13 13 13 13 13  = 104
Squats 17 17 17 17 17 17 17 17 = 136


11/5/15, cfrv, 1200 - 392 (pr)
feet anchored ab-mat situp, butterfly pull-ups,

Tabata Something Else : 392 reps | 81 + 86 + 96 + 129 | Rx'd

Tabata Pull-up | 11,11,11,11,11,11,8,7 Tabata Push-up | 12,12,12,12,12,10,8,8 Tabata Sit-up (abmat) | 12,12,12,12,12,12,12,12 Tabata Air Squat | 17,17,17,17,17,15,14,15

Goal - 392
Pull-Ups 10 10 10 10 10 10 10 10 = 80
Push-Ups 11 11 11 11 11 11 11 11 = 88
Sit-Ups 11 11 11 11 11 11 11 11 = 88
Squats 17 17 17 17 17 17 17 17 = 136

*05/19/14, CFRV, 1600 - 379
*post snatc, c and j, and back squat
Pull-Ups 10 10 10 10 10 10 10 10 = 80
Push-Ups 11 11 11 11 11 11 11 9 = 86
Sit-Ups 11 11 11 11 11 11 11 11 = 88
Squats 17 17 17 17 16 12 12 17 = 125

11/28/11, CFRV, 0800 - 360
Pull-Ups 9 9 9 9 9 9 9 9 = 72
Push-Ups 10 10 10 10 10 10 10 10 = 80
Sit-Ups 10 10 10 10 10 10 10 10 = 80
Squats 16 16 16 16 16 16 16 16 = 128


05/09/09 - 301.
Pull-Ups 9 9 9 9 9 7 6 5 63
Push-Ups 10 10 10 10 10 8 7 6 71
Sit-Ups 8 8 8 8 8 8 8 8 64
Squats 15 15 15 15 13 10 10 10 103
301

13.1: AMRAP in 17, 40 brp, 30 pwr sntch 75, 30 brp, 30 pwr sntch 135, 20 brp, 30 pwr sntch 165, 10 brp, amrap pwr sntch 205

2013 CrossFit Open
Workout 13.1

AMRAP in 17
40 burpee
30 pwr sntch 75
30 burpee
30 pwr sntch 135
20 brp
30 pwr sntch 165
10 brp
amrap pwr sntch 205

11/4/15, cfrv, 1200 - 150
argh, burpees were to slow, never got a chance to try 165. i may have lost count on the first set of burpees and done more then necessary

02/01/15, CFRV, 1300 - 155, did over the bar burpees
*wendler back squat's 5's

01/20/14, CFRV, 1430 - 155 (maybe 156)
with pabalate

3/10/13, CFRV, 1200 - 156 reps, 12:54 (time after 135's)

3/07/13, CFRV, 1430 - 154 reps

Sumo Deadlift 5-5-5-5-5

Goal, based on 415 and wendler approach with .9 wrkng 1 rm
135, 185, 225 | 245, 275, 315, 315, 315+

THURSDAY 151022

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

11/1/15, CFRV, 1730 hrs - 275, 315, 345(m), 315, 315, 315
185-225-275-315-315-315-315

Bench Press 5-5-5-5-5

Goal, based on 275 and wendler approach with .9 wrkng 1 rm
95, 135, 155 | 165, 185, 205, 205, 205+

THURSDAY 151022

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

11/1/15, CFRV, 1730 hrs - 185, 205, 205, 205, 205
135-155-185-205-205-205-205

Bench Press
5 @ 65%
5 @ 75%
5+@ 85%

09/17/13, CFRV, 0900
Warm-up: 5@115, 5@135, 5@165
Work:
Round 1: 5x185, 5x205, 5x235
Round 2: 5x185, 5x205, 5x235
Round 3: 5x185, 5x205, 5x235

10/21/12, CFRV, 1600 -
warm-up: 5x115, 5x135, 3x165
work: 5x185, 5x205, 5x235, 5x185, 5x205, 2x235, 5x185, 5x205, 1x235

Goal -
135 wu, 185 wu, 205, 225, 235, 240, 245

10/17/11, CFRV, 0800 -
135 x 5 , 185x5, 215 x 5, 225 x 4

08/16/10, CFV, 1000 -
5 @ 155
5 @ 175
12 @ 205

06/29/10, CFV, 1900
135 wu, 185, 205, 225, 235, 240(2)

3 rds: row 500, 21 brpes, 12 thrstr 95

WEDNESDAY 151021

3 rounds for time of:
Row 500 meters
21 burpees
95-lb. thrusters, 12 reps

10/31/15, cfrv, 1730 - 16:15
*am was wstb at sac acad

Elizagrace: 15-12-9 C&J 135, Ring Dip

10/29/15, CFRV, 1200 - 6:28

Isabeth C2B on the Run

10/28/15, CFRV, 1200 - 17:46
15-12-9
Pwr Sntch 135
C2B
Run 800/600/200
*man this one was like working out with the emergency break on. really exhausted and sore from yesterday's 13.3 and the academy workout that night. the plan was this:
21-15-9
Pwr Sntch 135
C2B
Run 800
I changed it due to time and I am glad i did. at 21-15-9, 115# would be better. i should have made the last run 400m oops. A good version would have the last run at 400m or look like this:

CrossFit Open 13.3 - amrap 12: Karen, 90 Du's, 30 mu

10/27/15, CFRV, 1200 - 249
mu's were false grip with maybe not full extension at bottom. tried to go 30's on wb. 30,30,25, 15, 10, 11, 9. du's were great. karen time was about 7:46

01/26/14, cfrv, 1430 - 249

02/13 - 249

5 rds cndy / isabel / 5 rds cndy / grace / 5 rds cndy

10/19 Monster Mash For time: 5 Rounds of Cindy Isabel 5 Rounds of Cindy Grace 5 Rounds of Cindy

10/25/15, cfrv, 1400 - 27:47

5 rds: Run 800m, 15 HR push-up

10/19/15, John Piches Park, 1200 - 26:25
*At John Piches park in Roseville. run down trail and back-up. push-ups at top of hill.
get a better timing system next time.

30 dl 185, 30 cal row, 30 ohs 95

WEDNESDAY 151007

For time:
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps

Post time to comments, or find a team and complete Team Series Event 6.

III. 10/18/15, cfrv, 1400 - 6:42

amrap 20: 3 pwr cln 185, 3 frt sqt 185, 3 jerk 185

II. 10/18/15, cfrv, 1400 - 7 rds + 2 reps

25-20-15-10-5 T2B, 2xdu

25-20-15-10-5 T2B 50-40-30-20-10 DU

10/18/15, CFRV, 1400 - 7:52

Isabel (Squat) 165

10/16/15, cfrv, 1200 - 25:44 (squat snatch) like 6or7 misses
not fast, but all squat snatchtes and some really good reps.

amrap 30: 12 lng, 15 ghd, 15 hip ext, 5 mu

MONDAY 151005

Complete as many rounds as possible in 30 minutes of:
12 walking-lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups

Post rounds completed to comments.

Compare to 140809.

10/13/15, CFRV, 1200 - 6 rounds + 44 reps (326 reps)

amrap 7: 5 C&j 135, 5 c2b

10/12/15, CF Loomis, 1700 - 73 reps (7 rounds + 3 c&J)

Grace @ 185

10/9/15, CrossFit Sonoma County, 1200 - 7:58

"Jennifer" amrap 26: 10 pllup, 15 kb 53, 20 bj 24"

FRIDAY 150925

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

10/07/15, cfrv, 1200 - 8 + 26

4 rds: 30 psh-ups, 20 frt sqt 115, 20 psh prs 115, 30 ghd

THURSDAY 150924

4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups

*10/03/15, CFRV, 1430 = 43:09
*am workout of 400m repeats, pull-ups, dips, monkey bars, 99 yard obstacle course, push-ups, flutter kicks, sit-ups, burpees, sprints
this will be a fun one to try fresh.

Isabel 155

10/2/15, CFRV, 1200 - 10:44

2 rds: 18 cal row, 15 thruster 95, 12 C2B

2 Rounds for time of:

• 18 Calorie Row
• 15 Thrusters 95/65
• 12 Chest-to-bar Pull-ups

09/30/15, cfrv, 1200 - 6:21

Push Press 5x3

Push Press
3-3-3-3-3

09/28/16, CF Goldrush, 0600 -
135x3, 155x3, 175x3, 195x3, 205x3

03/03/10, CFV, 1400 - 195
95x5 , 135x3 , 175x3 , 185x3 , 195x3 , 205 (m) , 205 (m)

11/24/09 - 195

10 rds: 2 min, 2 rd "cindy" cal row w/remain

*09/27/15, 1600, cfrv - 55 cal
1 - 16
2 - 10
3 - 12
4 - 10
5 - 3
6 - 2
7 - 1
8 - 1
9 - 0
10 - 0
*king kong.
chest just gave out, probably because of yesterdays bench press

King Kong

King Kong
1 Deadlift 450
2 Muscle-ups
3 Squat Cleans 250
4 Handstand Push-ups

09/27/15, 1600 - 9:54
used 390 DL and 185 sqt cln
mu's were sets of 1 with lots of misses. tired from c2b's yesterday and bench press yesterday.

09/13/15, CFRV, 1130 - 7:03
used 375 DL and 170 sqt cln

08/13/10, CFV, 0800 - 6:24 at 80% of rX'd (365 DL, 205 SQCLN)

45-30-15 ghd, back ext

SUNDAY 150830

45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)

**09/26/15, cfrv, 1500 - 11:47

21-15-9 bw bnch press, bar mu

MONDAY 150831

21-15-9 reps for time of:
Body-weight bench presses
Bar muscle-ups

*09/26/15, cfrv, 1500 - 27:08
This took forever, shoulders were destroyed from thrusters so bench press was sets of 3. couldn't do mu's so did c2b's.
*21-18-15 thrusters/run