Monday 100111

Back Squat 90% x 2 x 2
Snatch Pull 90% of Snatch x 2 x 2
Power Jerk 80% x 2 x 3

Daniel:
Squat: 2x385, 1x385 (Fail on second rep, mainly due to me losing my balance due to being sick)
SN Pull: 2x205, 2x205
Power Jerk: 2x195, 2x195, 2x195

Liz
Back Squat @ 160#
Snatch Pull @ 95#
Power Jerk @ 115#

Met-con from CF Central
3 rds of:
400m run
15 pull-ups
7 hang cleans 65#

9:01

Saturday 091205

CF Mainsite WOD:

"Lumberjack 20"

20 Deadlifts (155 lbs)
Run 400m
20 KB swings (35#)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (25lbs each)
Run 400m

Liz 25:10

Monday 091123

LIZ

CFWUx1

Burgener WUx1

Press WU 5x55, 3x65, 3x75

Press 1-1-1-1-1

Push Press 3-3-3-3-3

80-85-90-90-95(f)

95-95-95-95-95

Then,

2 rds of:

400m run

50 squats

5:12

Meghan (5:14)

Daily Sports Barn reprimand: "Stop running so fast, you almost knocked me over!!"

Thursday 091112

Liz
Burgener WUx1
Warm-up cleans 5x65, 3x85

Clean 80% 2x3 (95,105)
Power Snatch 80% 2x3, 75% 3x3, 75% 2r (75,85,75x3,75)
Snatch Balance 80% 3x3 (65,65,75)

Then,
800m (3:13)
4x400m (1:29, 1:36, 1:37, 1:36)
400m forward jog
400m backward cool down

Daniel

CFWU 1 round, 15 reps. Burgener WU x3

Clean: (WU 5x135, 3x155, 3x185). 3x185, 3x185. Still struggling after the injury.

Power Snatch: (WU 5x95, 3x115, 3x135). 3x155, 3x155, 3x3 @ 145, 2x145.

Snatch Balance: 3x135, 3x155, 3x155.

Clean Pull 3x3 @ 275.

Then

4x400m 2:00 rest. 1:21, 1:18, 1:18, 1:22

Monday & Wed.

Monday 091102
Mainsite WOD

Five rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

Liz 21:21


Wednesday 091104
Press 5x5
65-70-70-75-75

091028

Liz:
CFWUx1
Shoulder Press 3x3
75-80-80
Deadlift 3x3
175-175-185

Rest 5:00, then
"Helen"
3 rds of:
400m run
21 KBS (35#)
12 pullups

as rx'd 10:54

Daniel 10:00 (using 35# KB in each hand, they don't have one heavier than that)

FRIDAY 091002

800m, 400m, 200m

Warmup 2x400m.

Daniel: 2:51, 1:19 (SLOW!), 0:34.

Tuesday 090901

Daniel:
Back Squat 3x80%, 2x85%, 2x90%, 3x3 @80%

Rest 5:00min then

Run 2x400m
Tabata Box Jumps with 32in box

3x325#, 2x345#, 2x365#, 3x325#, 3x325#, 3x325#

2x400m Didn't record time but effort was all out. Box jumps went at 12, 12, 10, 8, 9, 9, 10, 10.

THURSDAY 090806

LIZ

Warm-up: CFWU x 1, 5x45# OHS, 3x65 OHS

WOD: 5x5 OHS

75-85-95-105-115

The video is at 115# and headless, because I had to prop it up.

Daniel:

WU: Burgener warm up x 3. 5x95 Push Press, 3x135 PP, 3x155 PP, 3x155 Press.

Press 3x3 @ 155

Push Press 3x3 @ 180

Push Jerk 3x3 @ 190

Then 3 rnds for time of:

500m row, 21 burpees, 400m run

As rx'd 17:51.

TUESDAY 090715

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps (Women use 65#)

Daniel:

Before the WOD I did ME Back Squats 5-5-5-3-3-3.

285, 295, 315 (New 5 Rep PR), 345, 355(Only got 2), 350 (New 3 Rep PR).

I did Nancy with 135# OHSs, 16:19.

Liz:

As rx'd 16:17.

Track WODs

THURSDAY 090709

Four rounds for time of:
Run 400 meters
50 Squats

Daniel 12:32 (PR is 10:37)


#88
8 rounds for time of:

110 yard run
8 Kettle Bell Swings 1.5 Pood (53#)
5 Pushups (subbed for pullups)

Liz 10:04

MONDAY 090622

3 rounds for time of:

400m run

21 55 lb. dumb bell swings

12 hand stand push ups

Daniel: As rx'd 16:30

Liz (on call)

Run + Squats

4 rds for time

400m run

50 squats

+ 100 degree weather

Liz 14:42

Weakling

1-14-09

4 rds for time

400m run

50 squats

Liz: 16:45

1-17-09 Partner WOD

AMR in 20 mins

5 Wall Balls

10 KBS

15 DU

9 rounds with M.E.