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)