Tuesday, 02.25.14

Front Squat

85x5

105x4

125x3

145x2

155x1

160x4

140x7

130x9

Chin up

0x5

2.5x4

5x3

7.5x2

10x1

0x5

2.5x5

0x4

WOD

8 Min AMRAP

12 push ups

12 OHS @65#

12 Reverse Lunges 

Score: 3 rounds, +4 push ups

Tuesday, 02.18.14

Front Squat

85x5

105x5

125x5

145x5

155x3

160x1

140x4

125x9

Chin Up

0x5

5x4

15x0

0x4

0x3

0x3

0x3

0x3 

5 Round for Time 

9 Ring Rows

12 Toes to Bar

15 Box Jumps

Score 17:41

Monday, 02.10.14

Front Squat

85x5

105x5

125x3

(5)155x3

(7) 135x7

(9)120x9

Stay at 155 for top set, go to 140, 125 for the rest 

Ring rows

6x5@BWT. Was supposed to do chin ups, but couldn't because of elbow. Did BWT ring rows to rest elbow 

Tuesday, 02.04.14

Warm up

3 sets

10 KB swings 35#

10 push up

10GHD strict sit ups

10 band pull aparts

Front Squat

105x5

125x5

145x3

155x3 (tied my 3RM)

135x5

115x9

Next time stay at 155, 135, increase last set to 120

Ring Rows

2.5 x 5

2.5x5

2.5x5

2.5x5

2.5x5

2.5x5

Got them all! Next time increase to 5#

WOD 

5 Rounds:

12 reverse barbell lunges @50% of thruster 1RM - 70#

12 ring dips

50 yd shuttle run (25 to cone and back)

Score: 16:57 

Tuesday, 01.14.14

Front Squat

85x5

125x5

135x3

145x5

125x7

105x9

Ring rows

2.5#

3,3,3,3,2,2

WOD

Open 11.1

10 min AMRAP

30 double unders

15 power snatch @55#

5 rounds plus 1 double under

Thursday, January 2, 2014

Front Squat

85x5

125x5

135x3

(5) 145x2 

I strained my right quad yesterday and I could feel it so I decided to stop and let it rest 

Ring Row

@2.5#

5, 4,4,4,4,4

Thursday, December 26, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x5

(7) 105x7

(9)95x9

Chin-Up

BWTx4

5x4

10x3

15x2

20x0

(5)7.5x3

(7)5x3

(9)2.5x4

3 rounds for time:

95#

4 shoulder to overhead

9 deadlift

7 front squat

400m Run

Score: 10:49

Sunday, December 22, 2013

Front Squat

85x5

105x5

125x3

140x5

120x7

100x9

Ring Rows

5,5,5,5,5,5

EMOM (12 Min)

Odd

5 burpees

Jump over bar 

3 Clean 90#

Even

5 burpee

10 KB swing, Russian 53#

Thursday, December 12, 2013

Front Squat

85x5

105x5

125x2

(5)135x5

(7)115x7

(9)95x9

Ring Row

4, 4, 4, 4, 5, 5

WOD

21-15-9

KB Thruster (R) 26#

KB Thruster (L) 26#

Chin up 

SCORE: 9:47

Monday, December 2, 2014

Front Squat

65x5

85x5

105x3

(5)115x5

(3)131x3

(1+)146x4

Ring Rows

2,2,3,3,3

WOD:  As many rounds as possible in 15 minutes:

- 5 Push Ups
- 7 Push Press @ 65% of body weight
- 9 Knees to Elbows

Score: 5 rounds +6 K2E @85#

Thursday, 01.17.13

Front Squat

80x5

100x4

120x3

140x2

160x1

145x3

130x5

Chin-Up

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

3, 3, 2, 3, 2, 2

WOD

On the minute for 15 min:

10 KB Swings @ 35#

Max Double Unders

Score: 351 Double Unders

Monday, 01.07.13

Front Squat

55x5

85x4

115x3

145x2

155x1

140x3

125x5

Pull-up

Strict/Neg = 1/4

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

4, 4, 3, 1, 2, 1

WOD

3 Round for Time:

30 Squats

7 Ring Dips (blk band assisted)

10 hang power cleans 75#

Score: 6:57

Monday, 12.31.12

Power Clean

35x5

65x3

95x3

125x1

Pull 145x3

Pull 155x3

Pull 165x3

145 x 0,0,0

141x0,0,1 PR!!

Front Squat

I tested my max on my front squat and lifted 160

Shoulder Press

I tested my max on Shoulder Press and I PR'd at 85#

WOD

7 Rounds for Time

7 KB Swings@53#

7 Burpees

7 Toes to Bar

Score: 11:56

Monday, 12.17.12

Front Squat

50x5

80x4

110x3

140x2

155x1

140x4, 2

Had knee pain so dropped to

105 x 5, 5

Pull-Up

15x4

25x3

35x2

45x1

Red Band Strict

5, 5, 5

Monday, 11.26.12

Deadlift

65x5

90x4

150x3

180x2

205x1

210x1

190x5

Front Squat

45x5

75x4

105x3

135x2

150x1

139x 5, 5, 5

Bench Press

45x5

55x4

65c3

75x2

91x1

77.5 x 5, 5, 5

WOD

AMRAP 10:00

10 push press @ 75#

10 SDHP @ 75#

Thursday, 11.15.12

Front Squat

35x5

65x4

95x3

125x2

145x1

125x5, 5, 5

Bench Press

45x5

55x4

65x3

75x2

91x0

77.5x 5, 5, 3, 2

WOD

AMRAP in 8:00

15 push press @75#

15 burpees

Score: 3 rounds +7 push press

Monday, 11.05.12

Front Squat
35x5
65x4
85x3
1103
140x1
120x5,5,5

Bench Press
45x1
55x2
65x3
75x2
90x1
70x5,5,5

Thursday, 10.18.12

Front Squat
35x5
65x4
85x3
115x2
135x1
115x5,5,5

Bench Press
45x5
55x4
65x3
75x2
85x1
65x5,5,5

Thursday, 10.11.12

Front Squat
35x5
65x4
85x3
110x2
125x1
110x5, 5, 5

Metcon
10-9-8-7-6-5-4-2-1
Overhead squat 65#
Burpee pull-up

6 rounds

Thursday, 10.04.12

Front Squat
3x5 @ 105