Total Pageviews

Monday, July 31, 2017

31 July

Training (230p)

A. Vitality Benchmark "Push/Pull"
Perform 4 Sets of Strict Pullups into Stritc Pushups
*163 Reps

B. "Aisle Seat"
3 RFT
400m Run
15 Back Squats (135) 
*From Ground
15 S20 (135)
*9:38

*Tweaked my calf on the last 400m Run

Saturday, July 29, 2017

29 July

Training (7a)

Tested TeamWOD

A. 
In A Team Of 3 or 4:
21 PC
21 Pullups
15 PC
15 Pullups
9 PC
9 Pullups
*14:35
*P1 does 21/21, P2 does 21/21. Follow that until everyone does 9/9

Rest 5m

B. 
21 Cal Bike
15 Cal Row
9 Burpees

15 Cal Bike
12 Cal Row
9 Burpees

12 Cal Bike
9 Cal Row
6 Burpees
*16:45
*Same pattern as Part A. 

C. 
For Time:
100 HSPU
100 T2B
50 Plyo Lunges To Pull-Up Bar
*6:55
*Break up between team as needed. 

Did this with Moseley, Derick, and Besser. 

Quads were crushed from yesterday. 

Friday, July 28, 2017

28 July

Training (230p)

A. EMOM For 25:00
Complete 6 Thrusters
0:00 - 5:00
95#
5:00 - 10:00
115#
10:00 - 15:00
135#
15:00 - 20:00
155#
20:00 - 25:00
185#
*Completed All 25m

B. Death by Air Bike
*2/4/6/8/10/12/14/16
*Tapped out at 18c
*Quads are destroyed

Wednesday, July 26, 2017

26 July

Training (230p)

Partner "Small"
3 Rounds For Time:
1k Row
50 Burpees To 6" Target
50 Box Jumps (24")
800m Run
*DNF
*Tweaked R Calf, did everything but last run

Tuesday, July 25, 2017

25 July

Training (230p)

A. OHS @ Tempo
5 Reps @ 22X1
Rest 3m, x3
*245/255/280
*Moseley put the wrong weight on the bar for the last set and I half joking told him to leave it and then decided to try it and got it. Heaviest OHS in probably 3 years. 

B. "Rodeo"
100 Z-Press
80 KBS (1.5)
60 OHS (115)
40 Burpee Pull-ups
20 DB Snatch (50)
*17m Cap, add 1 second for every rep short
*17:05 (5 DB Snatches Short)
*Went U/B on KBS and it was the beginning of the end, could barely pick OHS up.

Monday, July 24, 2017

24 July

Training (230p)

A. Box Squats, Build to heavy triple and then complete 3x5 at that weight. 
*275 For all

B. With a 15m Clock Counting Down:
15:00 - 10:00 
Find Heavy PC
10:00 - 5:00 
Find Heavy SC
5:00 - 0:00
Find Heavy Jerk
*285 - 285 - 275
*Total Load Of 845#

C. Every 4m For 16m
Complete 500m Row
Then: 
3 PC
2 FS
1 PJ
*Same Load Across
*260#

D. Tested "Bring Sally Up" For ēvoFIT with OHD Presses W/35# Plate
*Complete

Saturday, July 22, 2017

22 July

Training (7a)

Tested Group WOD

 7m Amraps At Each Station
 
 Station 1

 40 Yard bear hug carry
 4 over the shoulder 
 Max cal air bike
 
 Station 2
 10 T2B
 Max reps deadlifts
 -if no t2b, complete 8 burpees

 
 Station 3
 8 heavy slam balls 
 DB snatch 
 
Station 4
1 trip reverse bear crawl
Max reps heavy wall balls 

Friday, July 21, 2017

21 July

Training (230p)

A. Every 3m For 15m
400m Run 
Then: Max Muscle-Ups In Remaining Time
*7-7-7-7-12
*40 Reps

B. Throwdown Workout #3
Every 2m For 10m
10 SC - 10 PJ (155)
8 SC - 8 PJ (185)
6 SC - 6 PJ (205)
4 SC - 4 PJ (225)
2 SC - 2 PJ (255)
*5:51 (With Laura)

C. Football Friday
*Jumping and Speedwork

Thursday, July 20, 2017

20 July

Training (12p)

A. With a Team Of 3:
30m Running Clock
5k Row
*Switch every 250m and person getting off row must complete 5 over the rower burpees before next person can begin. 

75 No Squat Wallballs

W/Remaining Time:
Max Cals Air Bike

*157 Cals (We lost by 3 to Delly - JD - Ross)

Wednesday, July 19, 2017

19 July

Training (230p)

A. EMOM For 12m
Even: 19 Cal Row
Odd: Rest
*Completed


B. Build to a tough Snatch Cluster (1.1.1)
*155 - 185 - 205 - 215 - 215

C. Every 2m For 14:00
40 Du's
4 TnG Power Cleans (155)
4 Bar Facing Burpees
*Max DU's in remaining time. 
*Score is total Du's
*7+379

Tuesday, July 18, 2017

18 July

Training (230p)

A. Auxilliary Work
*MB Throws To Box
*OHD SB Throws
*KB SA Rows
*Dragonflies

B. 15m EMOM
Min 1: 8 Thrusters (115)

Min 2: 8 Heavy SB (50)


Min 3: Max Cals Air Bike

*Score is total Calories
*25 - 25 - 25 - 20 - 28
*123 Calories

Monday, July 17, 2017

17 July

Training (230p)

A. 15m To Find Max Complex Of:
3 Second Tempo DL - 2 Sec Pause At Mid Thigh - HSC - 2 Sec Pause in Dip of Jerk - PJ
*265 (Missed 280#)

B. 1k Row
Rest 5m
10m AMRAP:
1T Bear Crawl (No Sliders)
1T Run
10 C2B Pullups
10 DL (225)
10 T2B
*3:01 Row
*3+1 AMRAP

C. ēvoFIT Workout
3m AMRAPs

Saturday, July 15, 2017

15 July

Training (7a)

A. 30m EMOM (Team Of 3)
Min 1: 26 Cal Row
Min 2: 3x5 TnG U/B Clean and Jerks (135)
Min 3: 160m Run
Min 4: 24 Cal Air Bike
Min 5: 25 HSPU

B. Bench
Build to a tough Triple
*255

C.  5m Abs with Ginny

Friday, July 14, 2017

14 July

Training (230p)

A. 100 OHS For Time
*Every Break = 200m Run + 50 Du's
*115
*6:40 (71/29)

B. Bootcamp Workout
Every 2:00 For 12:00
Complete: 40 Big Flutter Kicks - 40 Shoulder Taps - 60 Jumping Jacks
*Complete
*Skipped 2nd 12:00

C. Agility/Footwork Drills + Football (30m)


Wednesday, July 12, 2017

12 July

Training (230p)

A. Every 3m For 12m
5DL - 2 HPC - 5 Front Squats
*Same Weight For All 4 Sets
*230#

B. 18m Amrap:
1 Mile SB Run Buy-In (30)
Then: 
4 HSPU
8 Over The Box Jumps
12 Strict Press (95)
16 Walking Lunges
*4+31 Reps

C. Abs With Ginny :(

Tuesday, July 11, 2017

11 July

Training (230p)

A. Snatch
*Build To A Tough Single 
*225

B. EMOM For 15m "Never Ending Story"
Min 1: T2B
Min 2: 12' Wallballs
Min 3: Power Cleans (115)
*Complete as many reps as possible at each station. Rest as needed. 
*271 Reps (20/23/9)

C. Tested "Tri-Harder" Again With DP
10 RFT:
250m Ski
20 Cal Air Bike
250m Row
*24:22

Monday, July 10, 2017

10 July

Training (230p)
A. OHD Capacity Tester

Every 3m For 12m
5 TnG Power Cleans - 3 Push Press - 5 Push Jerks
*200 - 205 - 225 - 230x (Failed Last Jerk)
*3 Heaviest Loads (630#)

B. Aerobic Capacity Tester
12m Row For Max Meters
*3,423 Meters

Saturday, July 8, 2017

8 July

Training (7a)

A. Tested Team WODs
25m Running Clock - Gauntlet Style
20/10 Cal Air Bike
20 Lunges
14 SA KB Thrusters (7L/7R)
14 No Squat WB
1 Trip Bear Crawl On Sliders - Run Sliders Back To Start
*4 Rounds

B. Core Tabata
Hanging L-Sits / Hollow Hold
4 Rounds Each

Friday, July 7, 2017

7 July

Training (230p)

A. OHS, 5 Reps @ 22X1 Tempo
Rest 3m, x5
*165/165/195/225/245

B. Tested Next Thursday Workout
With a 35m Running Clock:
5 Rounds of Cindy
Then: 30 Second Row For Cals
Then: 2 Attempts to Max Squat Clean
*Score For That Round is Cals + Heaviest Load Lifted
*That is 1 Round, AMRAP in 35 Minutes. 
*Round 1: 15/225
*Round 2: 13/245
*Round 3: 12/265
*Round 4: 10/275
*Round 5: 8/265
*Total Load is 1,333#

C. Speedwork With Agnew
*10m

D. Football Drills 
*20m

Wednesday, July 5, 2017

5 July

Training (230p)

A. Front Squats, 5x2
Rest 3m B/W
*285 For All

B. 5 RFT:
200m Run
10 SDLHP (95)
20 Abmats
*9:20

C. ēvoFIT Workout
10m AMRAP
60 Sec Stone Chair W/Torpedo Buy-In
Then:
30 1-Arm Press (15L/15R)
20 Goblet Squats
10 Torpedo Twist
*Complete

Rest 2m

10m AMRAP
60 Second V-Sit Hold W/Arm Circles
Then:
30 Torpedo Jumping Jacks
20 Torpedo Stationary Lunges
10 Curl To Press + Tricep Ext
*Complete

Tuesday, July 4, 2017

4 July

Training (12p)

Class WOD
"Independence"
W/A Partner:
200 DU's
*Partner Holds Plank
800M SB Run
50 PC (135)
50 Thrusters (135)
*Must be in sets no smaller than 5. 
50 Synchro BFB
800M SB Run
200 DU's
*Partner Holds Front Rack (135)
100 Cal Air Bike
*32:39

Monday, July 3, 2017

3 July

Training (230p)

A. 15M EMOM:
Min 1: 8 16' WB (20)
Min 2: 8 Heavy SB (50)
Min 3: 8 T2B
*Every round increase 1 rep for all movements. 
*Complete

B. In 16m:
6m To Find 10RM Press
*145
10m To Find Max Complex Of 1 Squat Clean and 1 FS
*295

C. Throwdown Chipper
50 Reg WB (20)
50 Heavy WB (30)
80 Heavy Swings
60 DL (225)
40 C2B
20 Synchro BFB
1 Lap Bear Crawl On Sliders
*11:30

Saturday, July 1, 2017

1 July

Training (7a)


EVENT 1: 
-Burpee Long Shuttle Run
*Burpee at 0 - Run to 5 yard line - burpee at 5 - run back to 0 - 2 burpees at 0 - run to 10 - 2 burpees at 10 - back to 0 - 3 burpees at 0 - run to 15 - 3 burpees at 15 - run to 0 - 4 burpees at 0 - run to 20 - 4 burpees at 20, run to 0 - 5 burpees at 0 - run to 25 - 5 burpees at 25 - run to 0 - 6 burpees at 0 - run to 30 - 6 burpees at 30 - run back to 0 - 7 burpees at 0 - run to 35 - 7 burpees at 35 - run to 0 - 8 burpees at 0 - run to 40 - 8 burpees at 40 - run to 0 - 9 burpees at 0 - run to 45 - 9 burpees at 45 - run to 0 - 10 burpees at 0 - run to 50 - 10 burpees at 50 - run back to 0. 
*5 and some change


EVENT 2: 
40 - 30 - 20 - 10
Cal Air Bike

40- 60 -80- 100
Du's or Singles

*If Singles, add 60 seconds to total time. 
*7 and some change

EVENT 3: 
Max Time Stone Chair 
*Facing Each Other In Circle. Girls Get Grey Ball, Guys Get Orange/Green. Pass with hands extended, then can hold to chest. When someone stands up, they are out. 
*5 and some change

EVENT 4: 
Establish Team 2RM Squat Clean In 7m?
*245

Bench
A. Dynamic Effort
10 Reps, rest 3m, x2
5 Pause + 5 Dynamic x1
5 Pause + 10 Dynamic x1
5 Pause + 15 Dynamic x1
*All @ 135#