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