WOD: 05/18/10 w/ Nat

650m Run
Dislocates
Dynamic Stretches

3 Rounds:
30sec Hold, 10sec Rest Of:
Handstand Hold
Ring Support
Plank

5x5 Deadlifts:
Worked up to 300lbs

3 Rounds for Time:
15x Deadlifts: 225lbs
6x Pistols (3R, 3L)
400m Run

Time: 12:06

WOD: 05/13/10 w/ Nat

Tire Flip: 3x 200m

Row: 1000m

Snatch
1x 75lbs
1x 75lbs
1x 75lbs
1x 95lbs
1x 95lbs

(HATE snatches)

"Running Randy"
3 Rounds For Time:
800m Run
25x Power Snatch: 95lbs

Time: 21:55

WOD: 05/11/10 w/ Zach

500m Row
400m Run

Push-Up Ladder
8th Round

Dumbbell Walking Lunges
10x Steps + 5 Burpees every 2min for 20min: 45lbs

For Time:
400m Run
50x KB Swing: 1.5 Pood
30x K2E
50x KB Swing: 1.5 Pood
400m Run

Time: 13:48

WOD: 05/10/10 w/ Will

500 Row
400 Run

5x3: Hang Squat Clean
3x 135
3x 135
3x 135
3x 145
3x 145

AMRAP 12min:
10x Hang Squat Clean: 95lbs
10x Wallball Burpee

4 Rounds + 1 Clean

WOD: 5/05/10 w/ Chris

650m Run
50x Lunges: 45lbs Overhead

5x5 Bench Press
5x 95lbs
5x 115lbs
5x 135lbs
5x 155lbs
5x 175lbs

7 Rounds For Time:
200m Run
7x Bench Press: 135lbs
7x Knees to Elbows
7x Wall Balls: 20lbs

Time: 19:26

WOD: 5/04/10 w/ Nat

400m Run
25 Dislocates

2 Rounds:
200m Farmers Walk: 50lbs
200m Waiters Walk: 25lbs

(Scaled up Farmers Walk: 1.5 Pood = 53lbs)
(Scaled up Waiters Walk: 45lbs)

5x5 Box Squat: 225lbs

(Definitely could have squat more. Next time for sure.)

"The Animal:" 150x Kettlebell Swing: 2 Pood = 73lbs

Time: 12:24
(LOVE the name of this WOD!!!)

WOD: 05/03/10


5 Mile Weighted Run: 20lbs (Lake Merced)

Opted out on Angie @ the box. Would've DNF anyways.

WOD: 5/01/10 w/ Scott

650m Run
25 Dislocates

AMRAP 2min: Box Jump 24"

Handstand Hold: 30sec - Full Lockout
Handstand Hold: 30sec - 1" Bent Elbows
Handstand Hold: 30sec - 2" Bent Elbows

5x5 Push Press: 165lbs

For Time:
100 Push Press: 95lbs
*200m Run & 5 Burpee penalty if barbell touches ground

Time: 13:48

WOD: 4/29/10 w/ Nat

650m Run

"Badger"
3 Rounds For Time:
30x Squat Clean: 95lbs
30x Pull-Up
800m Run

Time: 40:43

This one was long and painful; the squat cleans felt like an eternity. Glad I Rx'ed, thanks to Ty and Sarah. No motivation like like a female calling you a _ _ _ _ _. Haha. Always good times at the brick box!

WOD: 4/28/10 w/ Chris

Jump Rope
45 Squats
30 Push-Ups
15 Pull-Ups

5x5 Strict Press: 115lbs

For Time:
400m Sandbag Run: 50lbs
15 Handstand Push-Up
20 Pull-Up
25 Kettlebell Swing: 1.5 Pood
30 Sit-Up
35 Box Jumps 24"
400m Sandbag Run: 50lbs

Time: Forgot (1 sec after Kurt).
Scaled 15x handstand push-ups with 30x push-ups.

WOD: 4/27/10 w/ Nat

650m Run

5-4-3-2-1: Front Squat
5x 135lbs
4x 165lbs
3x 185lbs
2x 205lbs
1x 225lbs

1 Rep Max Front Squat: 225lbs (PR).

Air Force WOD:
For time w/ 95lbs:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
* 4 Burpees @ the minute

Time: 12:53

WOD: 4/23/10 w/ Chris

650m Run

3-2-1-1-1: Deadlift
3x 225lbs
2x 295lbs
1x 315lbs
1x 345lbs
1x 365lbs (Fail)

1 Rep Max Deadlift: 345lbs (PR). Definitely see myself getting stronger!

AMRAP 10mins:
7 Deadlift: 95lbs
7 Hang Power Clean: 95lbs
7 Front Squat: 95lbs
7 Push Press: 95lbs

Total: 6 Rounds

WOD: 4/22/10 w/ Chris

650m Run
25 Dislocates

5-4-3-2-1: Front Squats
5x 95lbs
4x 125lbs
3x 155lbs
2x 185lbs
1x 215lbs

Double Tabata
Hang Squat Clean: 40lb Dumbbell
Burpee Box Jump: 24"

Total Reps: 71

WOD: 4/21/10 w/ Chris

650m Run
25 Dislocates

3x30sec Handstand Hold

10 Rounds For Time:
10x Push Ups
10x Squats
15x Pull Ups
Start each round every 2 min.

5x5: 1 Arm Dumbbell Push Press
5x 35lbs
5x 45lbs
5x 55lbs
5x 60lbs
5x 70lbs (Right arm failed @ 4th rep)

WOD: 4/20/10 w/ Nat

5x5 Backsquat: 225lbs

(Right knee was killing me on the backsquat. Went 5x5 oppose to 1 Rep Max.)

Three rounds for reps of:
1 min. Back Squat: 135lbs
1 min. Knees to Elbow
1 min. Wallball
25 Burpees
Start each round every 7 min.

Backsquat: 16, 16, 17
Knees To Elbow: 11, 9, 9
Wall Balls: 20, 17, 16

5 Rounds:
400m Farmers Walk: 1.5 Pood
25 PVC Sit-Ups