081125

Deadlift
5-5-5
Rest
Complete as many rounds as possible 10 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Push Jerks, 10 reps

DL: 225, 265, 300

3 Rounds +3 Hang Power Cleans

081124 Overhead Squat - Mini Tabata Something Else

Overhead Squat
3-3-3-3-3
Post loads to comments.
Rest
mini-”Tabata Something Else”
Complete 20 intervals of 20 seconds of work followed by ten seconds of rest where the first 5 intervals are pull-ups, the second 5 are push-ups, the third 5 intervals are sit-ups, and finally, the last 5 intervals are squats. There is no rest between exercises.
Post total reps from all 20 intervals to comments.

OHS: 75, 95, 115, 125(F), 125 - Compare to 080929

Mini Tabata Something Else: 228 as rx’d.

081121 "Elizabeth"

“Elizabeth”
21-15-9
Clean 135 pounds
Ring dips

15:24 as Rx’d

081119

1-2-3 . . . 9-10-9 . . . 3-2-1
1X Pullups
2X Pushups & Situps

25:07

081118

Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5

SP = 125 - 150 - 155(F)
PP = 135 - 150 - 155
PJ = 115 - 135 - 140

Compare to 081018

081117

Squat
5-5-5

Rest

3 rounds for time
7 Handstand Pushups
7 Thrusters, 105 lbs
7 Hang Power Cleans, 105 lbs

225 - 245 - 245 (3 - Fail) - Compare to 081112

13:32 as rx’d.

081115 climbing - outdoors

081114 indoor climbing

working on 5.8s

081113 "Filthy Fifty"

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

27:30ish as RX’d

however, on about 5 of the burpees, i forgot to do the “jump and clap” part. i may or may not have been suffering from a brain aneurysm at the time.

081112 back squat 5-5-5, scaled "michael"

Squat 5-5-5

Rest

Scaled “Michael”
For time:
3 rounds of
400m run
25 situps
25 back extensions

BS Total: 195 - 205 - 225

Scaled "Michael" - 10:56 (subbed 500m row for 400m run)

081111

For Time:
5 Rounds
15xDeadlift 225lbs
15xBox Jump

13:54 as RX'd

081110

Squat Clean
3-2-2-2-1-1-1-1
135 [3] - 145 [2] - 150 [2] - 155 [2] - 165 [1] - 170 (PR) [1] - --- - ---

Rest (two separate workouts)

Run 400m
20 Ring Dips
Run 400m
40 Push-ups
Run 400m
60 Push-press (45lbs)

Total: 11:02 as RX'd

081107 - 2 WODs - Grace - Fractured Helen

"Grace"

For Time:
30 reps, 135 lbs Power Clean and Jerk.

Total: 9:15


"Fractured Helen"
4 Rounds
400m Run
21 KB Swings (1.5 pood)
12 Pull-ups
Rest 2 minutes between rounds

2:41 (1.5 pood) - 3:35 (1.5 pood) - 3:20 (1 pood) - 3:21 (1 pood)
Total w/o rests: 12:57
Total w/ rests: 18:57

081106

Squat 3-3-3-3-3

Weighted Dips 5-5-5-5-5

Squats: 225-225-235-235-235
Dips: 15lbs, 20lbs, 20lbs-F, 15lbs, 15lbsF

081104 Cindy

“Cindy”
As many rounds as possible in 20 min of:
5 Pullups
10 Pushups
15 Squats

14 as RX'd

+3 pushups

Was slowed down the most by push-ups. Neither pull-ups or squats were an issue.

081103 CFT - Beginning of "Feats of Strength Month" at PCF

1 RM Deadlift
1 RM Press
1 RM Squat

BS - 270
SP - 145
DL - 350

CFT: 765

Compare to 081008

081031 "Full Court Press"

“Full Court Press”
5 rounds for time:
25 Sotz Presses, 45 lbs
15 situp
10 One legged dumbbell deadlifts, 35 lbs


subbed 35lb bar for 45.

Total: 12:14

2 muscle ups before WOD