Training (230p)
A. 12 Cal Ski Sprint
10 T2B
10 WB (30)
Rest 3:30, x3
*56/55/55
B. "Cindy-Anne"
21 DL
21 HSPU
3 Rounds of Cindy
15 DL
15 HSPU
2 Rounds of Cindy
9 DL
9 HSPU
1 Round of Cindy
*9:34
C. Tris and Back In Paincave
Wednesday, February 28, 2018
Monday, February 26, 2018
26 February
Training (230p)
A. Row Conditioning
500m Row, rest 2:30, x3
Complete 15 Pullups b/w rounds.
*1:32 - 1:32 - 1:32
B. "The Viking"
Every 3m For 15m
6 Jerks
200m Run
12 Over The Box Jumps (24)
Rx+ (185) Rx (155)
*Complete, used 225# For Jerks
C. Bench, 5x3
*235-245-255-265-275
A. Row Conditioning
500m Row, rest 2:30, x3
Complete 15 Pullups b/w rounds.
*1:32 - 1:32 - 1:32
B. "The Viking"
Every 3m For 15m
6 Jerks
200m Run
12 Over The Box Jumps (24)
Rx+ (185) Rx (155)
*Complete, used 225# For Jerks
C. Bench, 5x3
*235-245-255-265-275
Saturday, February 24, 2018
24 February
Training (7a)
35m EMOM
"Red-Eye"
Min 1: 250/200m Ski
Min 2: 40/30 Seal Walk
Min 3: 20/9 Cal Bike
Min 4: Pulling
21 Pullups
or
15 C2B Pullups
or
8 Muscle-ups (Bar or Ring)
or
21 Burpees
Min 5: Thrusters
12 Thrusters @ 135/85
or
18 Thrusters @ 95/65
or
24 Thrusters @ 75/55
*Complete
1 Mile Cool-Down Run
35m EMOM
"Red-Eye"
Min 1: 250/200m Ski
Min 2: 40/30 Seal Walk
Min 3: 20/9 Cal Bike
Min 4: Pulling
21 Pullups
or
15 C2B Pullups
or
8 Muscle-ups (Bar or Ring)
or
21 Burpees
Min 5: Thrusters
12 Thrusters @ 135/85
or
18 Thrusters @ 95/65
or
24 Thrusters @ 75/55
*Complete
1 Mile Cool-Down Run
Friday, February 23, 2018
23 February
Training (430p)
18.1
20m AMRAP:
8 T2B
10 SA C&J (50#) 5-5
14 Cal Row
*402 Reps (12+18 Reps)
*T2B and DB work u/b. Row was 1200ish and that is where I lost most of my time. Transitions were fast, just too slow on the row.
18.1
20m AMRAP:
8 T2B
10 SA C&J (50#) 5-5
14 Cal Row
*402 Reps (12+18 Reps)
*T2B and DB work u/b. Row was 1200ish and that is where I lost most of my time. Transitions were fast, just too slow on the row.
Tuesday, February 20, 2018
20 February
Training (230p)
A. Build to a Moderate Squat Snatch
*215#
B. Every 15m For 60m
0-15:00
10m Max Cals on Air Bike
*1 Burpee for every calorie short of 150.
*160 Calories
15:00 - 30:00
3k Ski
*Every 500m Complete 15 T2B
*14:54
30:00 - 45:00
3k Row
*Every 500m Complete 25 Pushups
*500+4 Pushups Short
*23:24
45:00 - 60:00
1 Mile Run
75 Air Squats
50 Pushups
25 T2B
*22 T2B Short
*15:22
*This was pretty terrible. Class was only to choose one of the 4...why wouldn't we choose all 4?
A. Build to a Moderate Squat Snatch
*215#
B. Every 15m For 60m
0-15:00
10m Max Cals on Air Bike
*1 Burpee for every calorie short of 150.
*160 Calories
15:00 - 30:00
3k Ski
*Every 500m Complete 15 T2B
*14:54
30:00 - 45:00
3k Row
*Every 500m Complete 25 Pushups
*500+4 Pushups Short
*23:24
45:00 - 60:00
1 Mile Run
75 Air Squats
50 Pushups
25 T2B
*22 T2B Short
*15:22
*This was pretty terrible. Class was only to choose one of the 4...why wouldn't we choose all 4?
Monday, February 19, 2018
19 February
Training (230p)
A. Calibrated Echo Bikes With Xebex Bikes
*Only difference was high-end calories.
*300-400-500-600 Watts were all nearly identical in calorie counts.
B. 10-8-6-4-2
Cal Bike
Deadlifts (225-255-285-315-315)
*Completed
C. 26m Amrap (Tested ēvoFIT)
2 Rounds at Each Station and Then Rotate
Station 1:
8 Burpees To Target
12 Wallballs
Station 2:
10/5 Cal Bike
6 Side Lunges on Sliders
Station 3:
20 Lateral Lunge Jumps
30 Yard Bear Crawl (15 Reverse - 15 Forward)
Station 4:
16 Toe To Torpedo Crunches
16 1-Arm Hang Snatches (30/20)
*2 + 21 Reps
C. Bench (High Reps)
Max Reps @ 135#
*35 Reps
Max Reps @ 115#
*41 Reps
Max Reps @ 95#
*51 Reps
*3m B/W
A. Calibrated Echo Bikes With Xebex Bikes
*Only difference was high-end calories.
*300-400-500-600 Watts were all nearly identical in calorie counts.
B. 10-8-6-4-2
Cal Bike
Deadlifts (225-255-285-315-315)
*Completed
C. 26m Amrap (Tested ēvoFIT)
2 Rounds at Each Station and Then Rotate
Station 1:
8 Burpees To Target
12 Wallballs
Station 2:
10/5 Cal Bike
6 Side Lunges on Sliders
Station 3:
20 Lateral Lunge Jumps
30 Yard Bear Crawl (15 Reverse - 15 Forward)
Station 4:
16 Toe To Torpedo Crunches
16 1-Arm Hang Snatches (30/20)
*2 + 21 Reps
C. Bench (High Reps)
Max Reps @ 135#
*35 Reps
Max Reps @ 115#
*41 Reps
Max Reps @ 95#
*51 Reps
*3m B/W
Saturday, February 17, 2018
17 February
Training (1130p)
Couples WOD
800m Run
100 WB/SB (30)
100 Synchro Air Squats
50 T2B
2k Row
100 Thrusters/DL (105)
100 DU's
50 Over The Burpees
65 Cal Bike
45 Yard Burpee Broad Jump
25 Synchro Burpees
*31:15
Couples WOD
800m Run
100 WB/SB (30)
100 Synchro Air Squats
50 T2B
2k Row
100 Thrusters/DL (105)
100 DU's
50 Over The Burpees
65 Cal Bike
45 Yard Burpee Broad Jump
25 Synchro Burpees
*31:15
Friday, February 16, 2018
16 February
Training (230p)
A. 3 Sets of Complex
1 PC + PJ
10 Sec Rest
1 SC + PJ
10 Sec Rest
1 HSC + PJ
Rest 3m, x3
*225, stopped after. Felt some tightness in my tricep and lat and didn't want to take any chances. 37 years later and finally learning how to live to fight another day.
B. 3x5 Back Squats
275 For All
C. 12m Amrap:
14 Cal Row
4 Front Squats (185)
8 Over The Bar Burpees
12 Heavy Swings (2)
*5+9 Cals
A. 3 Sets of Complex
1 PC + PJ
10 Sec Rest
1 SC + PJ
10 Sec Rest
1 HSC + PJ
Rest 3m, x3
*225, stopped after. Felt some tightness in my tricep and lat and didn't want to take any chances. 37 years later and finally learning how to live to fight another day.
B. 3x5 Back Squats
275 For All
C. 12m Amrap:
14 Cal Row
4 Front Squats (185)
8 Over The Bar Burpees
12 Heavy Swings (2)
*5+9 Cals
Wednesday, February 14, 2018
14 February
Training (230p)
A. 2m Each Station Moderate Pace / 30 Second Transition
-Row
-Bike
-Ski
-Run (25 Out - 25 Back)
B. 2m Each Station Max Effort / 30 Second Transition
-Row (48 Cals)
-Bike (40 Cals)
-Ski (43 Cals)
-Run (9 Laps + 10 Yards) = 46)
=177 Total Reps
C. 14m Clock Counting Down
Establish 5 Separate Loads
5 Rep Max TnG C&J (205#)
10 TnG DL (365#)
3 Rep TnG C&J (225#)
10 TnG DL (315#)
1 Clean and Jerk (265#)
=1,375#
D1. 10 Chin-Ups
30 Second Rest
D2. 10 Hammer Curls (45#)
30 Second Rest
D3. 20 GHD Sit-ups
Rest 30 Seconds, x3
*Complete
A. 2m Each Station Moderate Pace / 30 Second Transition
-Row
-Bike
-Ski
-Run (25 Out - 25 Back)
B. 2m Each Station Max Effort / 30 Second Transition
-Row (48 Cals)
-Bike (40 Cals)
-Ski (43 Cals)
-Run (9 Laps + 10 Yards) = 46)
=177 Total Reps
C. 14m Clock Counting Down
Establish 5 Separate Loads
5 Rep Max TnG C&J (205#)
10 TnG DL (365#)
3 Rep TnG C&J (225#)
10 TnG DL (315#)
1 Clean and Jerk (265#)
=1,375#
D1. 10 Chin-Ups
30 Second Rest
D2. 10 Hammer Curls (45#)
30 Second Rest
D3. 20 GHD Sit-ups
Rest 30 Seconds, x3
*Complete
Tuesday, February 13, 2018
13 February
Training (230p)
A. "Tank Tuesday"
6 Rounds At Each Station
-C2B (50 Reps)
-HSPU (45 Reps)
-New Bike (41 Reps)
*136 Reps
B. "Blitz"
EMOM For 16m
Min 1: 100 Yard SB Run (100#)
Min 2: 16 Over The Box Jumps (24")
Min 3: 16 Cal Bike - Ski (Alternate)
Min 4: 60 DU's
*16 Rounds
C. Chest
5 Rounds
12 Bench (135 - 155 - 165- 175 - 185)
8-8 Incline DB (SA Press - SA Hold)
20 Pushups
*Brutal
A. "Tank Tuesday"
6 Rounds At Each Station
-C2B (50 Reps)
-HSPU (45 Reps)
-New Bike (41 Reps)
*136 Reps
B. "Blitz"
EMOM For 16m
Min 1: 100 Yard SB Run (100#)
Min 2: 16 Over The Box Jumps (24")
Min 3: 16 Cal Bike - Ski (Alternate)
Min 4: 60 DU's
*16 Rounds
C. Chest
5 Rounds
12 Bench (135 - 155 - 165- 175 - 185)
8-8 Incline DB (SA Press - SA Hold)
20 Pushups
*Brutal
Monday, February 12, 2018
12 February
Training (230p)
A. CrossFit Games 11.5 Re-Test
20m Amrap:
5 Power Cleans (135)
10 T2B
15 Wallballs
*14+5 Reps
*All U/B. TnG PC's. Didn't have access to last score back in 2011.
A. CrossFit Games 11.5 Re-Test
20m Amrap:
5 Power Cleans (135)
10 T2B
15 Wallballs
*14+5 Reps
*All U/B. TnG PC's. Didn't have access to last score back in 2011.
Saturday, February 10, 2018
10 February
Training (7a)
"SATURDAY NIGHT LIVE" 35M AMRAP: COMPLETE 2 ROUNDS AT EACH STATION AND THEN MOVE TO NEXT STATION STATION 1: (10) - 50 YARD SB RUNS (50/30) 10 PLYO LUNGES TO HIGH TARGET 10 KB THRUSTERS (EACH ARM)(1.5/1) STATION 2: 650M/500M SKI EACH PERSON COMPLETES: 40 YARD REVERSE BEAR CRAWL 20/12 HR PUSHUPS STATION 3: 40/30 CAL ROW 10 BURPEE BOX JUMPS (30/24) STATION 4: CAL BIKE 15 FRONT SQUATS 115/75 - 50 CALS 135/85 - 45 CALS 155/95 - 40 CALS 185/105 - 35 CALS
*1 + 1 Lap
"SATURDAY NIGHT LIVE" 35M AMRAP: COMPLETE 2 ROUNDS AT EACH STATION AND THEN MOVE TO NEXT STATION STATION 1: (10) - 50 YARD SB RUNS (50/30) 10 PLYO LUNGES TO HIGH TARGET 10 KB THRUSTERS (EACH ARM)(1.5/1) STATION 2: 650M/500M SKI EACH PERSON COMPLETES: 40 YARD REVERSE BEAR CRAWL 20/12 HR PUSHUPS STATION 3: 40/30 CAL ROW 10 BURPEE BOX JUMPS (30/24) STATION 4: CAL BIKE 15 FRONT SQUATS 115/75 - 50 CALS 135/85 - 45 CALS 155/95 - 40 CALS 185/105 - 35 CALS
*1 + 1 Lap
B. Shoulders In Pain Cave
Friday, February 9, 2018
9 February
Training (230p)
A. 18m To Find Max Complex:
3DL - 1 HPC - 1 HSC - 1 SC - 1 PJ
*245 (Missed Once, Then Got It)
B. EMOM For 16M
Min 1: 17 Cal Bike
Min 2: 15 Wallballs
Min 3: 10 DL (225)
Min 4: Max Muscle-Ups
*7-7-7-9 = 30 Muscle-Ups
A. 18m To Find Max Complex:
3DL - 1 HPC - 1 HSC - 1 SC - 1 PJ
*245 (Missed Once, Then Got It)
B. EMOM For 16M
Min 1: 17 Cal Bike
Min 2: 15 Wallballs
Min 3: 10 DL (225)
Min 4: Max Muscle-Ups
*7-7-7-9 = 30 Muscle-Ups
Wednesday, February 7, 2018
7 February
Training (230p)
A. 3 Rounds:
14 Cal Bike
Max C2B Pullups
50 U/B Du's (2 Rep Penalty for Every Mistake)
*13-16-17
*46 Reps - 8 Rep Penalty
*38 Reps
B. 3 Rounds For Time:
15 Back Squats (155) From Ground
10 C2B
5 Thrusters (155)
200m Run
*7:36 (Previous Was 8:24)
C. 5x5, Bench
*235/235/255/255/265
A. 3 Rounds:
14 Cal Bike
Max C2B Pullups
50 U/B Du's (2 Rep Penalty for Every Mistake)
*13-16-17
*46 Reps - 8 Rep Penalty
*38 Reps
B. 3 Rounds For Time:
15 Back Squats (155) From Ground
10 C2B
5 Thrusters (155)
200m Run
*7:36 (Previous Was 8:24)
C. 5x5, Bench
*235/235/255/255/265
Tuesday, February 6, 2018
6 February
Training (230p)
A. Tabata Mash
-Over The Box Jumps
-T2B
-Heavy Wallballs
*30/30/30/30/30/37
*187
B.
"Braniac"
Every 2:00 For 16:00
180m Run
Amrap Clean and Jerks (225) In Remaining Time
*Score is total number of C&J (5 points for Each Rep)
*37 Reps
*185 Reps
C. Every 30 Seconds
50 Yard Sprint
x25
*13:30
A. Tabata Mash
-Over The Box Jumps
-T2B
-Heavy Wallballs
*30/30/30/30/30/37
*187
B.
"Braniac"
Every 2:00 For 16:00
180m Run
Amrap Clean and Jerks (225) In Remaining Time
*Score is total number of C&J (5 points for Each Rep)
*37 Reps
*185 Reps
C. Every 30 Seconds
50 Yard Sprint
x25
*13:30
Monday, February 5, 2018
5 February
Training (230p)
A. Tested ēvoFIT Part 2 For Wednesday
Every 2m For 12m
250m Row
5 Burpee Box Jumps
*Complete
B. 500m Row Conditioning
Rest 2:30, x3
*Score is slowest round
*1:32
C. 3 Rounds For Max Cals On Rower
With a 75 Second Clock Counting Down
12 Burpee to Target
W/Remaining Time, Complete As Many Burpees As Possible
*20-21-24 = 65 Calories
D. Farmers Walks + DB Pullovers (70#)
Ended With Max Distance FW - Pain Cave all the way down turf around blue rig and back to Pain Cave.
A. Tested ēvoFIT Part 2 For Wednesday
Every 2m For 12m
250m Row
5 Burpee Box Jumps
*Complete
B. 500m Row Conditioning
Rest 2:30, x3
*Score is slowest round
*1:32
C. 3 Rounds For Max Cals On Rower
With a 75 Second Clock Counting Down
12 Burpee to Target
W/Remaining Time, Complete As Many Burpees As Possible
*20-21-24 = 65 Calories
D. Farmers Walks + DB Pullovers (70#)
Ended With Max Distance FW - Pain Cave all the way down turf around blue rig and back to Pain Cave.
Sunday, February 4, 2018
4 February
Training (5p)
Felt like doing something before the Super Bowl.
A. Pushups
20-18-16-14-12-10-8-6-4-2-4-6-8-10-12-14-16-18-20
*220 Pushups
*Each Set Had To Be U/B
B. 220 U/B Air Squats
Felt like doing something before the Super Bowl.
A. Pushups
20-18-16-14-12-10-8-6-4-2-4-6-8-10-12-14-16-18-20
*220 Pushups
*Each Set Had To Be U/B
B. 220 U/B Air Squats
Saturday, February 3, 2018
3 February
Training (7a)
Did A Partner WOD That KB Had Programmed
For Time:
50 Thrusters
50 Hang Power Snatch
50 Bar Facing Burpees
50 Power Cleans
50 Burpee Box Jump Overs
30 Muscle-Ups
50 Cal Air Bike
50 S2O
*P1 Must Complete 25 Reps Before P2 Can Begin
*115
*25:50 (W/Tanner)
Back Squats
Build To A Heavy 2
*305#
Did A Partner WOD That KB Had Programmed
For Time:
50 Thrusters
50 Hang Power Snatch
50 Bar Facing Burpees
50 Power Cleans
50 Burpee Box Jump Overs
30 Muscle-Ups
50 Cal Air Bike
50 S2O
*P1 Must Complete 25 Reps Before P2 Can Begin
*115
*25:50 (W/Tanner)
Back Squats
Build To A Heavy 2
*305#
Friday, February 2, 2018
2 February
Training (230p)
A. 3 Rounds Each For Total Time:
120m Row
Suicide (0-25-0-50-0)
120m Ski
*1:16 - 1:21 - 1:20
B. With A Partner "Stranded"
7:00 Clock Counting Down
5 Rounds:
7 Power Cleans (135)
7 Synchro BFB
Max Cals On Rower With Remaining Time
*75 Cals
2:00 Rest
7:00 Clock Counting Down
850m Row
100 DU's
Max Cals On Air Bike With Remaining Time
*105 Cals
Total: 180 Cals (Previous Was 164 Cals in 2017)
C. Tested ēvoFIT WOD
Every 2:00 For 12:00
30 Second Stone Chair With Torpedo
20 Torpedo Jumping Jacks
10 Renegade Rows Each Arm
*30 / Completed
A. 3 Rounds Each For Total Time:
120m Row
Suicide (0-25-0-50-0)
120m Ski
*1:16 - 1:21 - 1:20
B. With A Partner "Stranded"
7:00 Clock Counting Down
5 Rounds:
7 Power Cleans (135)
7 Synchro BFB
Max Cals On Rower With Remaining Time
*75 Cals
2:00 Rest
7:00 Clock Counting Down
850m Row
100 DU's
Max Cals On Air Bike With Remaining Time
*105 Cals
Total: 180 Cals (Previous Was 164 Cals in 2017)
C. Tested ēvoFIT WOD
Every 2:00 For 12:00
30 Second Stone Chair With Torpedo
20 Torpedo Jumping Jacks
10 Renegade Rows Each Arm
*30 / Completed
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