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.