THURSDAY 090917

Still taking it easy on the ankle.
Front Squats 3-3-3-3-3
Liz 105-110-115-115-115

then 5 rds of:
3 pullups
5 dips
7 pushups
Liz 4:06

Daniel:
Press 1-1-1-1-1
Push Press: 3-3-3-3-3
5x3 Clean high pulls

Press: 165, 175, 180 Fail, 180, 175.
Push Press: 185, 185, 185, 185, 185

WEDNESDAY 090805

Mainsite WOD:

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Liz 19:02

Daniel: Rest day.

090731

For time:
800m run

10,8,6,4,2 reps of
DB Hang Squat Clean M:45 F:25
Pullups
800m run

Liz: 12:58 as rx'd

Mom: 18:18 (10# DB/jumping pull-ups)

TUESDAY 090728

Copied and pasted from CF Central:

5 Rounds for time:
15 Overhead Squats M:115 F:75
20 Box Jumps

Liz: 13:54
Daniel: CFWU x 3 rnds. WOD, 9:03. Also did 85% effort "Grace" as a warm-up, 4:00.



That was the last round, the legs were hurting.

"Annie"

50-40-30-20-10
Doubleunders
Ab mat sit-ups (anchored)

Liz: 10:19

Daniel: rest day.

WEDNESDAY 090722

3-3-3-1-1-1 Max Effort Back Squat

Rest 5:00

Row 1000m
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Horizontal Row
Knees to Elbows
Row 1000m

Daniel:
ME BS: 315-335-350-365-385-395 (New PR)

WOD: 20:00. Row splits were 3:21 and 3:30



Liz: REST DAY!

MONDAY 090720

HAPPY 1ST BIRTHDAY, OLIVER!!!

M.E. Hang Power Snatch 2-2-2-1-1-1

Rest 5:00

200 Dumbbell Swings for time
Loading: 55lbs males/ 35lbs females

Daniel:

155-160-165-165-170-170

WOD 11:45

Liz:

55-65(f)-65-75-85-95(f)

WOD 13:03

Lower back/delts are sore.

This rep is 170#, tied PR. Kinda border line low for a power snatch. The rep right after this rep was a perfect power snatch, nice and high.

SUNDAY 090719

5-5-5-3-3-3 ME Dead Lift

Rest 5:00

3 rds for time of:
Row 500m and 5 Dead lifts (80-90% 5 rep max)

Daniel:
315-365-385-405-425-430x1

Row and DL in 14:43, DLs at 365. Row Splits, 1:33, 1:36, 1:40. The DLs were heinous after the rowing, I had to do doubles and singles the whole way.

Liz:
155-165-175-195-195-185

Row/DLs WOD: 10:44 with 165# DLs (all DLs in straight sets; 40 sec of each rd was wasted walking from the rower to barbell)

Mom
DLx 3x3
125-135-145
10:04 with 125# DLs

Dad
9:40
DLs with 135

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.

Monday 090713

M.E. Hang Power Snatch 2-2-2-2-2-2

Rest 5:00

"Diane"
21-15-9
Barbell Deadlift 225
Handstand Push Ups body weight

Hang Power Snatch: 155-160-165-170-170-155
Diane:As rx'd 13:00. Very hard following the snatches!

TUESDAY 090707

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
Anchored, Abmat Sit-ups (subbed for GHD sit-ups)

Daniel: 12:20

Liz: 12:49 (95# FS)

"Badger"

SATURDAY 090704

Complete three rounds for time of:
95#/65# pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Daniel 37:44

Liz 37:46

Done at Riverview Park at high noon on the 4th of JULY!!!

"Randy"

Friday 090703

75 Power Snatches at 75#

Daniel (I did this Thursday night): 5:41. Probablly could have gone faster but I lost count around 20 and had to start over :(

Liz: 6:44 (45#) Hard, grip failed, heart burned.

SATURDAY 090627

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Liz (45#PP/DL) 23:51

Dan: Took the day off to let my lower back injury heal.

THURSDAY 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Daniel, as rx'd: 13 and 1/3 rds

I hurt my lower back during this wod, really tightened up afterwards.

Liz: 11 rds (65#)

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

FRIDAY 090619

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Daniel: 4 rounds

Liz: 3 rounds (scaled with 75# BP/65#PP)

Thursday 090618

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Liz 14:48 (14# ball/purple band assisted pull-ups)

Daniel 17:11 (40# dumbell thruster subbed for wall-balls, we didn't have a 20# med ball)

Mod "Nasty Girls"

3 rd:
50 squats
7 Muscle ups (scaled)
135#/95# Hang Power Cleans

Liz 17:05 (scaled muscle ups to pull-ups and 1st rd w/ 95#, then 75#)
Daniel 14:30 (scaled CTB pull-ups/dips)