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Tuesday, May 31, 2016

31 May

Training (2p)

A. In a team of 3
100 Power Snatches @ 115#
50 Synchronized T2B
(6) 50-foot HS Walks
*13:51

B. 3 RNFT
20 Z-Press
10 Pendlay Rows (115)
*Complete

C. 1 Mile Run

Monday, May 30, 2016

30 May

Finally back to the box after a great trip to Austin....as much as I loved it, I never like to be away from this place. It never feels like work to me, at some point I am sure it will but so far, 6.5 years and I still love what I do. 

Training (12p)

Had to run some payroll and get caught up with being out for 4 days so just had a quick 14m workout with Baity and Bird. 

100 GHD's
*Other pair has to hold top of 405# DL
60 OHS (155)
*Other pair has to hang from the pullup bar
1800m Run As Team

Saturday, May 28, 2016

28 May

Training (630a)

Run 5k



Training (12p)

Went To DeFranco's At Onnit Academy

A. 1 DL OTM For 10m
*315x10

B. 21m EMOM
Min 1: 10 Front Squats (135#) From Floor
Min 2: 12 Heavy Swings
Min 3: 5 Burpee Box Jump Overs (36")
*Complete

Friday, May 27, 2016

27 May

Training (7a)

Hotel Workout In Austin With Jess
(4) Stations for (5)-30 Second Rounds
-KBS
-Burpee Over The Box
-Pushups
-Row

Wednesday, May 25, 2016

25 May

Training (3p)

A. 
3 RFT:
24 GHD's
12 OHS (185)
*9:06
*GHD's got bad for me in the 3rd round, sets of 6 was it...

B. 
Regional Event 4
104 Wallballs
52 Pullups
*5:09
*U/B Wallballs
*30/22 Pullups

Tuesday, May 24, 2016

24 May

Training (2p)

A. 
5 Snatches @ 185
4 Snatches @ 205
3 Snatches @ 225
2 Snatches @ 225
1 Snatch @ 225
*1 Miss @ 225

B. Every 2m For 14m
40 DU's - 4 TnG PC - 4 Bar Facing Burpees
*With whatever time is left, alternate between KBS and WB's
*7+84 Reps

Saturday, May 21, 2016

21 May

Training (7a)

Tested Group WOD 

In Team of 4 (LB/Steve/Grayson/Jeff)

12m Amrap:
1k Row
50 Thrusters (95/65)
50 Bar Facing Burpees
50 Heavy Swings
500m Row
25 Thrusters
25 Bar Facing Burpees
25 Heavy Swings
*Max Cals with remaining time
*1 Thruster into round of 25

With a running clock:

0:00 - 2:00
Ladder Pushups

3:00 - 5:00 
Ladder Squat Jumps

6:00 - 12:00
20 G2O (135)
20 Cal Row
15 G2O (155)
15 Cal Row
10 G2O (185)
10 Cal Row
5 G2O (205)
5 Cal Row
Max Reps G2O (225)
*1+18 Reps

Friday, May 20, 2016

20 May

Training (3p)

A. Every 90 Seconds for 7:30
PC - HSC - PJ
1 - 4 - 1
2 - 3 - 1
3 - 2 - 1
4 - 1 - 1
5 - 0 - 0
*225

B. 
18 Cal Assault Bike
1/2 Trip Plate Push
10 S2O (135)
5 Over The Bar Burpees
Rest 4m, x3
*1:14 - 1:20 - 1:23
*3:57

Wednesday, May 18, 2016

18 May

Training (3p)

A. 
5 Rounds:
30 Cal Assault
1 Lap Farmers Walk (2)
*14:21

B. 
With Marty
70 Heavy KBS
60 WB
50 Over The Box Jumps
40 T2B
30 Heavy Slamballs
20 Jump Squats To Center Beam
10 Yard HS Walk
*10:24

Tuesday, May 17, 2016

17 May

Training (3p)

A. 10-1
Bench (135)
2 BMUps after every set
*8:50


B. 
21-15-9
DL (225)
BJ (24")
HSPU
*7:04
*DL and HSPU were rough. 

Monday, May 16, 2016

16 May

Training (2p)

A. Team of 3
30 Snatches @ 155
24 Snatches @ 185
18 Snatches @ 205
12 Snatches @ 225
6 Snatches @235
*14:50
*Pull got tired after the sets of 225. 

B. 
EMOM for 15m
Min 1: 10 Pullups
Min 2: 10 TnG PC @ 115
Min 3: Max Cals Assault Bike
*Score is max cals on Assault Bike
*104 Cals

Saturday, May 14, 2016

14 May

Training (7a)

A. 12m Amrap
200m Run (50/30)
5 Thrusters (135)
5 Bar Facing Burpees
5 T2B
*31 Heroes Style
*9+ Rounds

B. 12m Amrap
18 Cal Assault
10 Heavy Swings
10 S20 (135)
10 Pushups
*10+ Rounds

C. 7:00 to Find Team 1RM Snatch
*235

*Worked out with CP today and the rest of the morning crew, testing the team wod. 

Wednesday, May 11, 2016

11 MAY

Training (2p)

A. Every 2m for 12:00
50 DU's
2 Snatches @ 185#
*Complete, U/B, No Misses

B. 20 Cal Assault Bike
Rest 3m, x8
*15 - 14 - 15 - 14 - 13 - 14 - 14 -15

Tuesday, May 10, 2016

10 May

Training (2p)

A1. 25 Z-PRESS (45)

REST 20 SECONDS

A2. 6 OHS @ 3030
*95, 115, 135

B. FOR TIME:
1K ROW
30 HEAVY SWINGS
30 C2B PULLUPS
*6:18

Monday, May 9, 2016

9 May

Training (3p)

With Baity:

100 Cal Ski
100 HSPU
100 Over The Box Jumps (24)
100 Power Cleans (185)
100 Over The Box Jumps
100 HSPU
100 Cal Ski
*30:45

*First workout back from vacation...and it felt like it. 

Friday, May 6, 2016

6 May

Training (8a)

"No Mas" (On Beach)

1. Linear
2. Lateral
3. Backwards
4. Karaoke
5. Frogger
6. Power Skips
7. Slalom
8. Bear Crawl
9. Zig Zag
10. Burpee Broad Jumps

*15:10
*This was as miserable as I remember. 

Thursday, May 5, 2016

5 May

Training (8a)

400m Run @ 85%
Rest 1:1, x4

200m Run @ 85%
Rest 2:1, x4

100m Run OTM For 10m
*Complete

*Pushup Waterfall
1-2-3-4-5-4-3-2-1 (7 People)