2022-02-07 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. Squat Clean cycle continues: prescribed:
warm: 5x40%, 5*50%, 3*60%
main: 5*75%, 3*80%, 1*90%
{
warm: 5x95%(40% of 195), 5*105 (53% of 195), 3*115 (61% of 195)
main: 5*135 (70% of 195), 3x155 (80% of 195), 1x 165 (85% of 195), 0x175(fail), 1x175( 90% of 195)
}

B. (Superset w A.) C2B pullup progression
Strict C2B pullups: 6,5,4,3,3

C. 9 min AMRAP
{
5*10*15*20*....   Medball clean 20#  
* = Rx+ 4 strict C2BChinup
}
got through set of 5+10+15+20+25+(then 20/30)
5*4 pullups + 95 medball cleans

2021-08-09 WoD

 WARM

5 min Airdyne
std warmup
clean & jerk drills
2x2 HSPU

MAIN

A. 3x8 OH Press, increase from last week
1x8 45#
3x7 75#
(4 power cleans)

B. 3x3 split jerk at 50%
3x45#, 3x95#, 3x115#, 2x135#
(4 power cleans)

C. AMRAP 4
{
2 HSPU (Rx was 5 reps. did 3 first round, then dropped to 2)
10 KBS 53#
}
5 rounds even

2 min rest

D. AMRAP4
{
Medball Clean 50#
}
35 reps (7x5)

2 min rest

E. AMRAP 4
{
5 C2B Pullup
5 burpees
}
5 rounds
}

2021-07-10 WoD

 WARM

std warmup
2 min Airdyne
medball clean drills

MAIN

(total, for time)
A.
{
50 medball cleans 14# (Rx was 20#)
25 HSPU
40 wallball 14# (Rx was 50 @ 20#)
}

rest 4 min

B.
{
40 cal Airdyne
20 burpees (not to full depth - pec injury)
40 cal Airdyne
}

Time: 21:30

2020-03-07 WOD

WARM
std warmup
2 min AirDyne
20 medball cleans
10 medball slams

MAIN

A. For time, w partner, 5 round each, trading off as needed
{
P1: airdyne 12 cal (Rx was 20, we used assault bike, so 16)
P2: 6 burpees + 5 Dball clean 50# (Rx was 6 reps)
}
time: 1030

rest 3 min

B. For time, w partner, 5 round each, trading off as needed
{

A: 200m run on tread

B: 8 strict pullup + 6 KBS 53# (Rx was 8 @ 70#)

}
time: 11:10

rest 3 min

C. For time, w partner, 5 round each, trading off as needed
{
A: 10 DB Stepups 2x25# (Rx was 15 at 2x35#)
B: 10 Push Jerks 95#(Rx was 15)

}

time: 9:30

2018-12-26 WOD

WARM
std warmup
1700m row
clean drills (medball clean, barbell)

MAIN

A. 10 min EMOM
{
Clean
PushPress
PushJerk
}
4x95, 4x115, 2x135

B. For time:
{
21-15-9 of
{
Back Squat #115
burpee
S2OH (PushJerk) #115
}
14:50

5 min rest

12-9-6 of
{
Back Squat #135
burpee
S2OH (PushJerk) #135

}

9:50
}
Total time: 29:40

I added:

C. 3 rounds, not for time
{
1 20s HSHold
1 20s slow strict MU
}

2017-12-12 WOD

WARM
std warmup
clean drills

MAIN

A. activation work. 3 rounds, not for time
{
8 medball cleans 20#
8 v-ups
8 kip swings
}

B. CF Open 14.4. 14 min amrap
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
170 reps. Got to the cleans and got 20 of them. 2 reps less than when I did this in 14, but I didn't push as hard as when doing the Open itself. Still, off my game from when I last did this one in late 2015, where i got 182.

C. Accessory work. 3 rounds, not for time
{
8 bench press 95#
8 DB Curl 2x35#
6 Ring Dip
4 chinup
}

D. HS Holds
2, just for balance practice

2017-01-03 WOD

WARM
std warmup

MAIN

A. Medball cleans 20#
5x5

B. 5 min AMRAP
{
5 Power Clean 95# (I scaled from 135#)
5 Box Jump 24"
}
6 rounds even

C. 5 min AMRAP
{
5 C2B pullups (I used green band to scale)
5 burpees
}
5 rounds, 2 reps

I added:

D. HSHolds
3x~20s

2016-04-01 WOD

WARM
std warmup
200m run

MAIN

A. Work to a heavy 1RM deadlift
warm: 2x5x95, 5x135, 5x185,
main: 3x225, 2x275, 1x315, 1x345, 1x365 (fail), 1x355(fail)

B. Partner wod
{
100 Ball Slams 20# (50 each)
150 Medball situps (75 each)
100 Weighted pullups (did 25 weigthed each, then 25 unweighted at end of workout)
150 Medball cleans 20# (75 each)
100 medball burpees 20# (50 each)
}

2015-10-20 WOD

WARM
std warmup
400m run
20 medball cleans 20#

MAIN

A. 6x10 Deadlift @ 135#
(was supposed to be working up to a heavy triple, but I wanted to take it easy on my lower back)

B. 12 min EMOM
{
20 DU
3-5 HSPU (did 5,5,4,4, 8x3)
}

C. Pullup progression
max rep unbroken strict pullups: 13
then 6,6,4,2

I added:

D. MU work
2 strictMU
2 failed (0,1,1,0)

2015-09-28 WOD

WARM
std warmup (though I was late for it)
20 wallball passes
medball cleans
200m run

MAIN
A. For time:
{
250m row
30 Squat Cleans 95#
250m row
30 Squat Cleans 95#

}

Time: 11:08

B. Work to a heavy triple deadlift

warm: 135x5, 185x5, 225x4

main: 275x3, 315x3, 345x1

I added:

C. HS Plate walks

5, each of 1 cycle

D. One Arm Chinup (assisted)

3x3, 2 finger assist

E. MU Work

1 kipping bar mu

3 strict bar mu

2 kipping mu

failed strict mu

2015-01-25 CF Level 1 certificate course day 2

Again, lots of drills today. 

WARM

drills:

Deadlift, sumo deadlift high pull, med ball clean, GHD, MU compression.

MAIN

A. 8 min amrap
{
8 pushups
10 med ball clean
12 situps
}
Count: 5 rounds + 12 reps

B. MU Practice

FIRST STRICT MU ON RINGS! One simple queue (head back, look up) to engage more back muscles and I popped right up. Somewhat squirrely out of the dip, but I'll take it!

2014-09-24 WOD

WARM
std warmup
200m run

MAIN

6 minutes for each movement/couplet. Either finish the work and rest remainder of time, or time cap at 6 min and move on to next part:

A. 0-6 min
- Row 1000m
-15 burpees over rower
(I finished in about 5:30)

B. 6-12 min
- 60 KBS 53#
- 100 DUs
(I just barely finished this one, with like 5s to spare)

C. 12-18 min
20-15-10
{
medball clean 20#
deadlift 185#
}
(I got through the 20's and 15s, but never got back to the set of 10s)

D. 18-24 min
- 800m run
- 40 T2B
(I got the run done, and 32 of the T2B)

I added:

E. Ladder of 1-2-3-4
{
BarMU
HSPU
}

F. 2x5 L-sit pullups

2014-07-14 WOD

Pulled something in my groin yesterday running (or maybe during Saturday's workout?), so I waited till a workout later in the day, scaled things somewhat. Felt good during the workout, but tonight I'm walking VERY gingerly, so it may be time to take a couple days off. Bod-pod weigh in tomorrow (will do a separate post on that), and then travelling for two days anyway.

WARM

std warmup
400m run

MAIN

A. Medball clean drills 20#

B. 4 rounds for time
{
10 Power Cleans 115 (I scaled to 95#)
10 alternating lunges 115 (95#)
10 russian KBS 70/53 (I did 44#)
}
time: 7:00

I added:

C. 3x5 strict pullups

2014-01-29 WOD

WARM
std warmup
medball clean drills
400m run

MAIN
A. Deadlift 1x5 @ 70%, 1x5 @ 80%, 3x2 @ 90%
warm: 135x5
main: 225x5, 255x5, 275x3, 275x3, 295x3

B. Benchpress 1x5 @ 70%, 1x5 @ 80%, 3x2 @ 90%
warm: 95x5
main: 135x5, 155x5, 175x2, 175x2, 175x2

C. 3x10 pullup, strict if possible
1st set strict
2nd set, broke in sets of 6,4 strict
3rd set, 5 strict, 5 kipping

D. 3x10 Pushup at 31X1 tempo
had to break on 3rd set

E. 100 situps for time, feet anchored
time 2:45

2013-10-07 WOD

WARM
std warmup
800m run
medball clean drills
push jerk drills

MAIN
A. 8min EMOM
push jerk 75#

B. 3 rounds for time:
{
5 wall walks
10 medball cleans 20#
15 should to overhead (push jerk) 75#
}
time: 8:39

I added

C. 2x5 strict pullups

2013-08-28 WOD

WARM
std warmup
2 rounds
{
5 ball slams
10 KBS
15 GTOH w medball (medball clean + press)
}

MAIN
A. 3x5 deadlift, start at last week's heavy, increase per set
warmed up with 2x5 at 135, 225
then 5 reps each at 245, 255, 265

B. 3x5 OH Press start at last week's heavy, increase per set
5x105, 5x110, tried 3rd set at 110 but only got 1 rep

C. 4 sets of 6-10 strict pullups
7,6,6,5

D. 4 sets of 8-12 ring dips or dips or pushups
I did ring dips: 6,6,5,5

Then I added

E. 3x10 GHD situps

F. 3x5 T2B

2013-07-17 WOD

Good God today was hard. Esp part B.

WARM
std warmup
3 rounds
{
1 wallwalk
10 wallball cleans 20#
}

MAIN
A. 4x8 front squats at heavy-ish weight.
I did 115# - heavy for 32 reps anyway

B. "Kalsu" scaled. 100 squat clean thrusters, 75#, for time, stop and do 5 burpees at the top of each minute. scale burpees if needed to fit within 20 seconds or so. 25 min time cap

SCthrusters: 7-6-6-6-5-5-5-5-5-5-4-4-4-4-3-3-4-4-3-3-4-5  = 100
and burpees: 5-5-5-5-5-5-5-4-4-4-4-4-4-4-4-4-4-4-3-3-3 = 88

Total time, 22:45

2012-12-26 WOD

WARM
std warmup
10 medball cleans 20#
5 medball OH tosses 20#
200m run

10 medball cleans 20#
5 medball OH tosses 20#

MAIN

A. Benchpress 3x3 @ 85% ORM

I did 165#, which is 85% 195, but struggled with 3rd rep on last two sets. 

B. Deadlift 3x3 @ 85% ORM

I did 265#, which is 85% 310 - however my ORM is 315, so I should have gone 275 or so here.

C. 3 rounds for time

{

300m row

90s rest

} times: 1:01, 1:02.1, 1:00.7

D. 5min AMRAP

{

5 box jumps 24"

5 pushups

} total: 10 rounds + 4 reps

E. (Added after the fact)

6 strict pullups

4 ring pullups 

2012-05-05 WOD

Was still nursing hurt neck on sat. so didn't go too hard.

2 rounds
{
800m run
20 pushups
20 situps
20 medball cleans
}