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

3 RFT: 21-18-15 db thrstr, run 400m

SATURDAY 010210

For time:
Fast & Heavy
Dumbell "Thruster" 21 reps
Run 1/4 mile (400m)
Dumbell "Thruster" 18 reps
Run 1/4 mile (400 m)
Dumbell "Thruster" 15 reps
Run 1/4 mile (400 m)

Notes:
"Thruster" is a deep front squat to a push press all in one explosive movement.
Time routine from start to finish.
Ranking is a composite of load used in "Thruster" and total time.
Submit body weight because load value is based on percentage of body weight.

09/26/15, CFRV, 1500 - 10:30
used 40# db's
next time try to go unbroken on thrusters

Grace @ 175

09/25/15, cfrv, 1200 - 7:00

amrap 10: 5 thrstr, 5 c2b, 10 thrstr, 10 c2b......

SUNDAY 150913

Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Post reps completed to comments, or find a team and complete Team Series Event 4.

Goal: 75 (finisht the 25 thrusters)
do 5's all the way through, of everything.

09/23/15, CFRV, 1200 - 105
5,5,10,10,15,15,20,20,5

Isable 145

*09/19/15, CFRV, 1730 - 6:35
*40 minute running intervals at 0630, range day, acb day

amrap 20: 15 c&j 135, rst 1 min, 15 c&j 155, etc...

FRIDAY 150911 amrap 20 135-lb. clean and jerks, 15 reps Rest 1 minute 155-lb. clean and jerks, 15 reps Rest 1 minute 185-lb. clean and jerks, 15 reps Rest 1 minute 225-lb. clean and jerks, 15 reps Rest 1 minute 245-lb. clean and jerks, 15 reps Rest 1 minute 265-lb. clean and jerks, 15 reps

09/16/15, CFRV, 1200 - 50 reps

amrap 15: 5 sqt clns 155, 5 burpees otb

MONDAY 150907 AMRAP 15: 5 sqt clns, 155 5 burpees otb

09/14/15, CFRV, 1200 - 8+5

Annie 50-40-30-20-10 Du's and Sit-ups

*09/12/15, CFRV, 1730 - 7:31 (pr)
*am 3.4 mile run with 40 flutter kicks at SRPSTC
very high quality butterfuly style abmat sit-ups, would have been a little faster but kept messing up on set of 20 dus

*06/11/14, CFRV, 1700 - 6:48 (pr)
*Grace
feet anchored, abmat

*09/06/13, CFRV, 1700 - 7:10
*Isabel
feet anchored, abmat

*02/09/13, CFRV, 1100 - 7:16
*12.2
feet anchored, abmat

07/09/11, CFRV, 1000 - 8:18

Grace @ 165

09/11/15, cfrv, 1200 - 5:39

Hortman amrap 45: run 800, 80 sqts, 8 mu

09/07/15, 0900, CFSAC - 4 rds + run + 49 squats
labor day

Weighted Pull-ups 5-5-5-5-5

chin-ups Goal: 40, 44, 49, 53, 58 or 5x5x53

08/31/15, CFRV, 1200 - chin-ups
5 chin-ups | 5x35, 5x44, 5x53, 3x63, 3x58

04/09/12, CFRV, 0800 - 5, 5x35, 5x53, 4x70, 4x70

02/21/11, CFV, 1030 - 10x5, 15x5, 35x5, 53x5, 70x5, 80x4

04/09/09 - 35, 35, 40, 44, 49 (weighted pu'

Jerk 5x5

Goal:
95x5, 135x5, 165x3, 185,195,205,215,225
and
205 across

08/26/15, CFRV, 1200 -
95x5, 135x5, 185x5, 185x5,185x5, 205x5, 205x4
yesterday was a lot of push-ups and burpees at SRPSTC

01/09/15, CFRV, 0600 -

95x3, 115x3, 135x3, 165, 185x5, 195x5, 205x5, 215x5, 225x2

Football Bear Complex

CrossFit Football Bear

Complete 4 rounds:

Complete the following cycle 7 times to complete 1 round:

Power Clean – 1 rep
Thruster – 1 rep
Back Squat – 1 rep
Rack Jerk – 1 rep

After cycle is completed 7 times complete:

25 lbs Pull Ups – 7 reps

Rest 3 minutes between sets

*Work up to the heaviest set possible on the complex. Keep the pull up weight constant.
*If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended.

Post weight used and number of misses to comments.

goal: 125, 135, 145, 155

08/17/15, CFRV, 1200 - 95, 115, 135, 155(5-1-1)
used 25# for all pull-ups

Chelsea

5 pull-ups
10 push-ups
15 squats

Do 1 round every minute for 30 minutes.

Goal - 1 round every 75 seconds for a score of 24


07/31/15, CFRV, 1200 - 23 (average = 78 seconds)
skipped rounds 12,16,19,22, 25, 28, 29 Next time go on the 1:15 (75 seconds) to get 24 .
Last night did 65 Burpee's plus load of presses plus push-ups and planks. So push-ups was the limiting factor.

5 rds: 20 wllbll 20, 10 DL 225

SATURDAY 150718

5 rounds for time of:
20 wall-ball shots, 20-lb. ball
225-lb. deadlifts, 10 reps

Post time to comments.

See similar workout: 140722.

5 rounds for time of: 20 Wall Balls, 20/14 lbs 10 Deadlifts, 225/155 lbs

7/18/15, CFRV, 1730 - 9:01

Jackie - 1,000 m row, 50 thrusters, 30 pull-ups

"Jackie"
Row 1,000 meters
50 thrusters 45/35
30 pull-up

07/15/15, CF Northgate (Santa Rosa), 1200 - 7:31

11/10/13, CFRV, 1630 - 7:26 or 7:56
*with a pt client, no warm up, forgot time

05/15/13, San Carlos CrossFit, 1100 - 7:24 (PR)

08/24/11, 0700, CFRV - 8:05

3 Rds: Run 800, 10 mu, run 800

06/23/2015, CFRV, 1200 - 13:02

"Helton"

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

6/13/15, CFRV, 1615 - 43:54
with mike, stacey, and michael gilmore
used 135 squat cleans instead of dumbell squat clean because of jiu-jitsu left elbow injury
nest time use 115 if doing barbell squat clean

30-20-10: Burpees, Snatch 75/135/165

*5/20/15, CFRV, 1200 - 16:04
*mu's and snatches

3 rds: 5 mu, 8 cln & jrk 155#

05/22/15, CFRV, 1200 - 7:10

AMRAP 7: 3,6,9,12... pwr cln 135, run 100 yds

*4/27/15, CF Loomis, 1800 - 52 (15+7)
*snatches

EMOM 15: 2 Squat Snatch (increasing weight)

04/27/15, CF Loomis, 1800 -
135x5
145x2
155x3
165
165x1
165
165
165x1

Death by Pull-up

**04/27/15, CF Loomis, 1900 - 28 (7 of 7) strict chest to bar
*snatches
**power cleans and running

01/15/2013, sapphire princess - 13 of 14 = 104 pull-ups

06/21/10 pull-up ladder
35 puound wieghted pull-ups on the minute until 8,
then, regular pull-ups through minute 15
total pull-ups: 36 weighted pull-ups, 75 pull-ups

10 Rds: 1 mu, 5 psh-up, 15 squat, run 100 yard

*04/20/15, CFRV, 1900 - 14:54

*Isabel

20-15-10-5 psh prss 135, c2b

04/11/15, cfrv, 1200 - 8:55

5 rds: 4 mu, 10 burpee

04/11/15, CFRV, 1200 - 13:43

2011 CrossFit Games Event 3

2011 CrossFit Games Event 3 : 10 mins 1 sec | Rx'd

5 Rope Climbs, 15 ft 5 Clean & Jerks, 145 lbs 4 Rope Climbs, 15 ft 4 Clean & Jerks, 165 lbs 3 Rope Climbs, 15 ft 3 Clean & Jerks, 185 lbs 2 Rope Climbs, 15 ft 2 Clean & Jerks, 205 lbs 1 Rope Climb, 15 ft 1 Clean & Jerk, 225 lbs

04/11/15, CFRV, 1130 - 10:01

Row 1k, 50 c2b, 30 thrstr 95#

**02/09/15, CFRV, 1800 - 11:37
*am max squat clean
**amanda

Amanda 9-7-5 MU and Sntch

9-7-5
Muscle-up
Squat Snatch (135/95)

*02/09/15, CFRV, 1800 - 8:50 (PR)
*am work up to max clean

04/18/14, CFRV, 0800 - 9:44 (PR)

06/15/12, AMP Fitness, 0600 - 13:37

07/19/10, CFV, 0800 - 16:38

Max Squat Clean

goal: 95x3, 135x3, 165,185,205,225,235,245,255

02/09/15, CFRV, 0600 - 245
45 complex, 75x3, 95x3, 135x3
185, 205, 225, 245, 255 m, 245 m
finish with 185x1x5 emom

Press sets of 5 (Wendler too)

02/03/15, CFRV, 2030 - 75,95,115,115,135, 155x3
shoulders dead from previous day 46 reps c&j at 155

*09/21/13, CFRV, 1200

Warm-up: 5@75, 5@95, 5@105
Work:
Round 1: 5x115, 5x135, 5x155
Round 2: 5x115, 5x135, 5x155
Round 3: 5x115, 5x135, 5x155
*Rankel

12/16/12, CFRV, 1030 - 5x95, 5x115, 5x135, 2x135, 5x135, 8x95

10/31/11, CFRV, 1400 - 5x105, 5x115, 8x135

03/17/11, CFV, 1600 - 75x5, 95x5, 105x5, 115x5, 135x5, 145x5

AMRAP 15: C&J ladder with 1 rd Cindy

*02/02/2015, 1800, CFRV - 8 rds + 9 c&j
used 155
*morning lifting with squat snatches

Back Squat 5-5-5 Wendler 65%, 75%, 85%

02/01/15, CFRV, 1300 -
145x5, 185x5, 225x5, 235x5, 275x5, 305x8

09/16/13, CFRV, 0600
Warm-up: 5@135, 5@165, 5@195
Work:
Round 1: 5x205, 5x245, 5x275
Round 2: 5x205, 5x245, 5x275
Round 3: 5x205, 5x245, 6x275


2/13/12
Warm-up: 5@125, 5@135, 3@185
Work: 5@205, 5@235, 9@265

50-40-30-20-10 wallball, 5-4-3-2-1 Pwr cln 185

*01/12/15, CFRV, 1930 - 13:30
*dl's and bj's

5 rds: 10 dl 245, 15 box jump 24

01/12/15, CFRV, 1830 - 7:48
did step ups for box jumps

Thrusters 1-1-1-1-1-1-1

Goal (1/12/15): 95x5, 135x3, 165x1, 185x1, 195x1, 205x1, 215x1, 225x1, 235x1

01/112/15, CFRV, 0600 - 215
45x5, 95x5, 135x3, 165x3, 185x1, 205x1, 225xm, 205xm, 205x1, 215x1, 225x1
-just seemed early and i was tired.

12/16/11, CFRV, 0800-
115x3, 155x1, 175x1, 185x1, 195x1, 205x1, 215xm, 215xm

11/21/10, CFV, 1200 -
3x95, 3x135, 1x155, 1x165, 1x175, 1x185, 1x195, Mx205, 1x205 (PR)

11/09/09, CFP, 1600 -
5x45, 3x95, 3x135, 145, 155, 165, 175, 185, 195(PR), 205(m)

05/28/09 - @ CFNYC 7x1x185

21-15-9 Burpee, C2B, T2B

*01/11/15, CFRV, 1400 - 11:24

*14.1, amrap 10 du & pwr sntch 75

Nate-like: AMRAP 20, 2 mu, 4 bj 24, 8 thrstr 135

"Nate-like"
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Box jump
8 thrstr 135

*01/09/15, CFRV, 1800 -  8 rounds
*AM lifting jerk and ohs

21-18...6-3 Pwr Sntch 95, otb burpee

21-18-15-12-9-6-3
Power Snatch 95#
Burpee

01/08/15, CFRV, 1600 - 18:46

14.2 Every 3 min for as long as possible

OHS
C2B
10
10
12
12
14
14
16
16

*01/06/15, CFRV, 1430 - 133
10,10,10,10,12,12,12,12,14,14,14,3
*in am did death by power clean at 155

Open 2014

0:00 - 3:00 Complete
3:00 - 6:00 Complete
6:00 - 9:00 Complete
9:00 - 12:00
16 Overhead Squats
16 Pull-ups
0 Overhead Squats
0 Pull-ups

176 Reps

1 min thrustr 95, 1 min t2b, 2 min thrstr, 2 min t2b, 3 min thrstr, 3 min t2b

1 min thrustr 95,
1 min t2b,
2 min thrstr,
2 min t2b,
3  min thrstr,
3 min t2b

01/05/15, CFRV, 1800 - 137
1 min - 21
1 min - 15
2 min - 20
2 min - 20
3 min - 30
3 min - 31