11.1

Saturday
10 min Amrap of

30 DU's
15 power snatch at 75lbs

4 rounds and 9 du's

Sunday 30 squat clean thrusters at 135 *(untimed)

Eva

5 rounds for time

Run 800m
30 KB at 2 pood
30 Pullups

40 min cap got thru 3 rounds with 30 seconds to spare


Warmed up with a 12 min AMRAP in the skills class

Run 200
Thrusters at 45
Pullups

Team WOD.  Total reps 340 ish

Half Marathon Row

21 097 meters

1:26.56

Followed by

Sled drag at 45lbs 200 meters, 15 power snatch at 95lbs
x 5 rounds

17:10

Thurs

13.4

65 reps

Wed

run 400
10 burpee box jumps at 24"
10 Power cleans at 95lbs
10 Thrusters at 95lbs

5 rounds


31:43

Tues

21-18-15-12-9-6-3

Power cleans
Push Press
Backsquat
at 75lbs

15:06

Then 2min  AMRAP of DU's 31
3 min AMRAP of wall balls 36

2 min rest

3 min AMRAP of KB at 53   61
2 min AMRAP of DU's   51

DT at 115

5 rounds for time of

12 DL
9 Hang Power cleans
6 push press

7:26

Nasty Girls

50 squats
7 MU's low bar with 18"
10 Hang Power Cleans at 135

13:26

MU's PP and Row

10 bar jumping MU's with a 20" box
100 PP at 75lbs
1000m Row

11:06

then 7 x 5 of FS at 185lbs

Jack

20 min AMRAP

10 PP at 95
10 KB at 50
10 Box jumps at 24

9 rounds plus 10 PP

Fran

21-15-9

95lb Thrusters
pullups


6:26

prev 7:10,  8:05

Lumberjack 20

20 DL at 225
Run 400
20 KB swings at 2 pood
Run 400
20 OHS at 115
Run 400
20 Burpees
Run 400
20 C2B pullups
Run 400
20 Box Jumps at 24"
Run 400
20 DB SC at 35lbs
Run 400
33:06

Long met con

70 burpees
60 abmats
50 kb swings at 53lbs
40 pullups
30 HSPU off 24" box

20 min even

Run 400m x 8 rounds

Wore the 45lb vest every other round

Rest 90 seconds between.  Total time was 26:03

OHS 225lb

205 for 3 and then 225  PR

10x3

backsquats at 245lbs

5 min AMrep sunday at the lake

Backsquat boxsquats to 16" stump with 125lbs

55 reps

Backsquat 8x4

at 235
60-90  sec rest between

Hope

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Not C2B though

65-60-51  

Outlaw day

Back squat 7x4 at 235, dropped to 225 for final 2 rounds

Max snatch, 155
EMOM 5 min 1 rep at 90%
Max clean and jerk 205
EMOM 5 min 1 rep at 85%

Some GHDs and strict pullups

Cindy and G to OH

1 round of Cindy
1 rep G to OH at 185

Increase 1 rep per round for ten rounds

Got to 7 rounds plus 5 G to OH in 35 min

1 snatch and then 3 snatch grip press x 7 rounds

135-135-155-155-165 F-165-135

6x6 back squats at 225lb

5 min AMRAP

Single arm KB alternating snatches

25lb KB

154 reps

Tabata

Sled drags for distance (empty)
KB from bands 95lbs to 16" box
Tire flips
Farmer carry with 70lb KB

350m
35 reps
31 reps
180m

Split Jerk 3-3-3-3-3

95-95-135-135-155 DNF

Worn out from Wed

Wed June 26

5 DL at 225
25 abmats

5 rounds

7:43


Then

Shoulder press max  175

EMOM press for 10 min at 140  at 2 reps

100 abmats
100 banded g mornings
100 band pull aparts
200 meter sled drag with 45lbs

Monday June 24

15 min AMRAP
7 G to shoulder
7 shoulder to overhead
7 OHS
Run 200 m

at 95lbs

5 rounds plus 10meters

Thurs June 20

Hang squat cleans 5-5-5-5-5

135-155-175-185

Squat snatches 5-5-5-5-5

75-95-115-135 and stopped

Team Workout

Row 500
50 squats
40 pushups
30 KB swings
20 burpees
10 pullups
Row 500
Pull a team member in sled 200 meters

Untimed

Gallant

Run 1  mile with 20 pound ball
60 burpee pullups (tall bars no box)
Run 800m with ball
30 burpee pullups
Run 400 with ball
15 burpee pullups

41:30

Thursday Grace

135 lb Clean and jerks 30 reps for time

3:10


Then 3x5 OHS at 135

Missed a few

OHS
3-3-3-3-3

135-155-175-185-195

Back squats
3-3-3-3-3
185-225-245-265

20 min AMRAP
5 HSPU (off 24")
7 Pullups
10 Alternating db squat snatches (20lb)

7rounds plus 2 db ss.

Tues Met con

10 Toes to bar
20 Box jumps at 20"
30 Kettlebell swings at 70lbs
40 Pullups
50 Burpees
60 Squats
70 Abmats
80 Pushups from knees
90 Lunges
100 Double unders Did 300 singles

34:19

Clean and Jerk Monday the 27th

5-5-3-3-1-1

165-175-185-195-225-235(clean only)  Last 2 were continental cleans

Intro workout with big sister

Holiday Monday

10 min AMRAP of
10 Box Jumps at 20"
10 KB at 50
10 Wallballs at 20lbs to 8'

7 rounds even

Out for a few weeks

After run, back was unhappy.

5 km Sunday night run

Heights Fiver route

32:50

Prev 29:30

Filthy Fifty Friday

50 reps each of the following:

Box Jumps
Jumping pullups
KB swings at 35
Walking Lunges
K2E (V sits)
Push press with bar
Back Extensions
Wall balls
Double unders


41 mins

15 FS at 135 and Run 400 x 5 rounds

And finish off with 30 pullups before the clock is stopped

22:00 I think. 

Pistols, Press, Run

Run 400 meters
10 Shoulder press at 95lbs
30 Pistols alternate legs (16" box with 25lb plate on)
20 Push Press
20 Pistols
30 Push Jerks
10 Pistols
Run 400m

10:59

Friday, JJ.

J.J
For time:
185/130 pound Squat clean, 1 rep
10  handstand push-ups
185 pound Squat clean, 2 reps
9  handstand push-ups
185 pound Squat clean, 3 reps
8  handstand push-ups
185 pound Squat clean, 4 reps
7  handstand push-ups
185 pound Squat clean, 5 reps
6 handstand push-ups
185 pound Squat clean, 6 reps
5 handstand push-ups
185 pound Squat clean, 7 reps
4 handstand push-ups
185 pound Squat clean, 8 reps
3 handstand push-ups
185 pound Squat clean, 9 reps
2 handstand push-ups
185 pound Squat clean, 10 reps
1 handstand push up


Did 115 Swuat cleans with regular pushups


11:20

Thursday 20's

Jon's pick

20 wall balls
20 abmats
20 Box jumps at 24"
20 pushups
20 DB thrusters at 35lbs
20 DU's
20 Power cleans at 135
20 Burpees
20 KB swings at 2 pood
20 OHS at 95
20 HSPU off 24" box
20 SDHP at 95
20 Pullups
20 Push press at 95
20 GHD
20 Walking lunges
20 Backsquats at 135
20 Deadlifts at 135
20 T2B20 Front squats at 135


 Not exactly that order, but close

41:00

Total

SP 175
BS 315
DL 315

805

Back not feeling ready

Tuesday the 30th

20 min AMRAP of

10 pushups (full)
Clear the 24" obstacle (bar between boxes) and then go under x 5
OH carry 30 meters at 135
10 pullups
10 DL at 185lb

Got 5 rounds plus 4 pushups

Monday the 29th

4 rounds for time of

27 box jumps at 20"
20 burpees
11 squat cleans at 115

24:01

DL and pushups

10 rounds of
15 DL at 135
15 pushups

Did knee pushups and got 13.48

Tuesday 23rd

Clean and Jerk 3-3-3-3-3

Failed at 205 (got 2) and couldn't jerk the 3rd



Then went to the track and did 10 200m sprints with 30 sec rest between

stayed between 49-53 sec

100 squat clean to thrusters at 95lbs

on the minute perform 3 burpees
27:44

Near Fran

45 Thrusters at 95lbs
45 pullups
For time

11:40

Didn't drop the bar for the thrusters.

Power clean and deadlift ladder Tues

135lb
Each min add a rep

10 minutes lasted at PC and then to 15 for Deadlifts.

Annie

50-40-30-20-10
Double Unders
Situps

10:43

Friday April 12

Row 1000m
20 Front squat 135
Row 750m
40 Back squat 135
Row 500m
60 Deadlift 135

20 minutes even

Press 3-3-3-3-3-3

95-115-135-145-155(f)

Played with chains and bands to finish off

Matt

“Matt Matte”
This is a workout I created for my buddy Matthew Matte who passed away this weekend. He was a really great friend of mine (Jonathan Gibson) and to so many others. I love him and my heart goes out to his family and friends. Miss you Matt, thank you for everything.

“30 min AMRAP”
5 pull ups
15 push ups
25 sit ups

10 rounds plus 7 pushups

13.5

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Scored 47 

Last year scored 54 total in ten minutes and previous year 51 hmmm.

Wed April 3 Grace

2:57

Previous 3:27

13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


I got 67 reps

KB and Burpee ladder

70 lb KB and burpees


7 full rounds with 4 burpees

12 rounds with KB

13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

167

13.2

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

212

DL and 100's Abmats and Good mornings

315 SD and regular

then 100 Banded GM'ings at #2
100 Abmats

300

24:07
20" box, 75lb floor wipers
25 full pushups, 25 knee

Open 13.1

117

Karen

7:27

Fran

prev 7:25

Today 7:11

Clean and Jerk max

225
235 lost grip twice in the clean and caught with crook of arm.

165lb Clean and Jerk 5 Min amrepap

prev 27 (1 rep for each movement)

Tues 

34 total

Fight Gone Tabata

2 min intervals per station

140-140-112

Total score of 392

95lb PP and SDHP
20 lb ball
20" box otherwise rx'd

Lynne

135lb Push press
pullups

Max reps without rest between movements

5 rounds

30-25-20-18-27
20-10, 15-10, 15-5, 13-5, 16-11
120 total reps

Wed: Cindy

10 rounds even

RX'd this time

Filthy Fifty backwards

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions  Super mans
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood 1.5 pood
50 Jumping pull-ups
50 Box jump, 24 inch box  20"


37:41

Linda kind of

135lb bar

10-9-8...

Deadlift
Clean
Push Press

20:20

Angie (Friday)

100 pullups, 100 pushups, 100 situps, 100 squats

27:59 with knee pushups

11:20 to get the pullups done
18:30 to get the pushups done
24:30 to get the situps done

15min AMRAP Monday

3 HSPU off 25" box
5 DL at 225
7 pullups
9 box jumps at 25"

6 rounds plus 2 pullups

Sunday Gripped

4th place finish in Gripped. See website for details.

OHS and burpees

21-15-9
Row 500
9-15-21

Of OHS at 95lbs and burpees

21:30 ( I think)

Fran Monday

7:25

Prev 8:10 in Nov

Sat wall balls and T2B

50 WB
25 T2B
40
20
30
15
20
15
10
5

Prev 26:30 July 2012

Today 17:56

A dirtier thirtier

A Dirtier 30″

• 30 box jumps 30/24
• 30 pull-ups
• 30 kb swings 55/35
• 30 weighted OH lunges 45/25
• 30 toes to bar
• 30 push jerk 95/65
• 30 hip extensions
• 30 wall balls 20#/14# to 11′ and 9′ respectively
• 30 over-the-barbell burpees
• 30 calories of rowing

28:04

Hip ext: supermans with abmat

Box 25"

 Otherwise rx'd

Monday

“Tabata This”

• row (for calories)
• squats
• pull-ups
• sit-ups
• push-ups

*one minute rest between each set

9,8,8,8,8,8,8,8

14,14,14,14,14,14,14,14

4,4,2,2,2,2,2,2

12,12,12,12,12,12,10,9

12,10,8,8,7,6,6,6

Sat Hang Cleans and Burpees

3 rounds for time of

15 HPC at 115
15 Burpees

6:38

Wed AMRAP

20 min AMRAP of

10 box jumps at 20"
20 Abmats
30 DU's

6 + 3 box jumps

Monday- nearly Fran

5 rounds for time

10 burpee pullups
10 thrusters at 95lbs

16:00

Jan 5

50 pullups
10 HSPU's (3 mats)

untimed and some mobility work

Fri Jan 4

8 rounds

5 thrusters at 135
10 toes to bar
15 deadlifts at 135

28:47

T2b need some work

Jan 2

5 rounds

15 deadlifts 155/115

15 deficit push-ups (hands on 45# plates)

15 box jumps 24/20

21:37  

Pushups took forever

Diane

At 185 and 24" box for HSPU
5:47

ROM day

Sunday

Mobility work
OHS and strict pullups
B-warmup
Ring Holds