WOD: 4/04/10 w/ Sarah

Tabata Hollow Rock

3x5 Push Press: 135lbs

5 Rounds For Time:
12 Push Press: 115lbs
20 Box Jump: 24"

Tabata Squat

WOD: 4/13/10 w/ Nat

3x5 Deadlift: 305lbs

10-9-8-7-6-5-4-3-2-1
Deadlift: 225lbs
Pull Ups

WOD: 4/09/10 w/ Chris

Tabata Ab Mat Sit-up: 11 Reps

1 Rep Max Backsquat: 305lbs

3 Rounds For Time:
20x Backsquat: 135lbs
20x Kettlebell Swing: 1.5 Pood
20x Knees to Elbows
650m Run

Time: 13:32

SLACKING WITH THE POST....

WOD: 4/08/10 w/ Nat

5x5 Squat Clean: 135lbs

Worked up to 135lbs. Could of gone heavier; trying to solidify the form & mechanics of the movement.

5 Rounds For Time:
5x Clean & Jerk: 135lbs
10x Burpees

Time: 13:42 (Scaled @ 115lbs)

WOD: 3/30/10 w/ Nat


5x5 Hang Power Clean: 135lbs


3 Rounds For Time:
10x Burpee
8x Deadlift
6x Hang Power Clean
4x Front Squat
2x Squat Clean

Time: 10:42 (Rx @ 135lbs)

Should of done 5 rounds.

Tabata: Hollow Rock

WOD: 03/25/10 w/ Nat

Warm Up

500m Row
650m Run

3 Rounds
10 Ring Dip
10 OHS
10 K2E
10 Push Up
10 Hollow Rock

Handstand Hold: 1 Rep Max

10-9-8-7-6-5-4-3-2-1
Backsquat: 135lbs
Burpee Box Jump 24";
1600m Run

Time: 23:52 Rx

By far 1 of the toughest warm ups EVER. WOD was killer as well. Legs felt like marshmallows on that 1600m run after the backsquat and burpee box jumps.

WOD: 03/24/10 w/ Nat

2x650m Run

4 Rounds:
5 Dead Hang Chin-Ups
25 Squats

AMRAP 10min:
10 Push Press 135lbs
10 Box Jumps 30"

5.5 Rounds (Scaled @ 115lb Push Press)

WOD: 03/23/10 w/ Nat

400m Run

3 Rounds:

30 Sec Ring Hold
10 Lunges
15 Dislocates

5x3 Hang Snatch: 105lbs

5 Rounds For Time:

400m Run
500m Row
(Air squats waiting for rower)

Time: 23:13

WOD: 03/17/10 w/ Chris

1) 3x15 OHS: 95lbs

2) 3 Rounds For Time: Rx

1 Min Thrusters: 115lbs
1 Min Max Rep Burpees
2 Min Rest

Round 1: 5 Thruster; 15 Burpees
Round 2: 6 Thruster; 16 Burpees
Round 3: 6 Thruster; 14 Burpees

3) Against 6 Min Cloock:

800m Run
Max Rep OHS: 115lbs (Scaled @ 75lbs)

Max Rep OHS: N/A (Somewhere between 35 & 40. Molly was counting, forgot to ask her for my max rep. Thanks for the push and motivation during the OHS Molly! =) Didn't think I would've banged that many out.)

1st two WOD were for the 5:30pm class. Stuck around for the 6:30pm class since they were going to do the NorCal sectional WOD. It was kind of badass that the 6:30pm class got to bring the racks and weights across the street to the parking lot and WOD. Funny how everyone got so accustomed to not dropping the weights inside the box that that mentality stuck even when they were outside. After awhile people caught on and started slamming the weights like no tomorrow. Got a 2nd WOD in with the 6:30pm class; WOD A for the NorCal sectionals. Scaled the weight down to 75lbs on the OHS since the 3x15 OHS @ 95lbs & the thrusters @ 115lbs earlier raped me pretty well.

WOD: 03/16/10 w/ Nat

2 Min Max Rep Burpees: 37

4 Rounds For Time:

1 Min Wallball 20lbs
1 Min Clean & Jerk 95lbs (Full Squat)
1 Min 20" Box Jump
1 Min Row for Calories
1 Min Rest

#Reps: N/A

Lost count on # of reps. Clean & Jerks with the full squats were horrible.

WOD: 03/12/10 w/ Chris

For Time:
12 Deadlifts: 275lbs
40 Wallballs: 20lbs
9 Deadlifts: 275lbs
30 Wallballs: 20lbs
6 Deadlifts: 275lbs
20 Wallballs: 20lbs
3 Deadlifts: 275lbs
10 Wallballs: 20lbs

Time: N/A (Scaled @ 255lb Deadlifts)

Didn't get a chance to look @ the clock from panting on the floor afterward. Team WOD with Chinese Will. His 5 rep max deadlift is 185lbs. Persuaded him to do 255lbs for the WOD. He was a soldier but almost broke his back on the deadlifts halfway into the WOD. =/

WOD: 03/11/10 w/ Natalie

Burgener Warm-Up

750m Row
200m Farmers Walk: 1.5 Pood
15x Squat Snatch: 115lbs
200m Farmers Walk: 1.5 Pood
12x Squat Snatch: 115lbs
200m Farmers Walk: 1.5 Pood
9x Squat Snatch: 115lbs

Time: 15:48 (Scaled @ 75lb Squat Snatch)

Burgener warm-up with Nat really helped loosen up the shoulders & drilled in proper technique and form for the snatches during the WOD.

WOD: 03/02/10 w/ Natalie

20 Rep Backsquat (3)

185lbs

20 Rep Backsquat (1) = 165lbs
20 Rep Backsquat (2) = 175lbs

Moved up another 10lbs today.

5 Rounds For Reps:

1 min Deadlift 225lbs (Scaled @ 185lbs)
1 min Push Ups
1.5 min Box Jump 24"

DL, PU, BJ = # Reps
Round 1: 10, 25, 20 = 55
Round 2: 12, 20, 16 = 48
Round 3: 14, 16, 18 = 48
Round 4: 14, 14, 16 = 44
Round 5: 16, 16, 20 = 52

Total Rep = 247

Should of R'x deadlifts @ 225lbs

WOD: 03/01/10 w/ Chris

FGB

238

WOD: 02/24/10 w/ Chris

Tabata Sit-Ups

8 Reps

20 Rep Back Squat (2)

175lbs

Jumped up 10lbs from 20 Rep Back Squat (1)

3 Rounds For Time:

500m Row
30 Push Press
30 Jumping Pull-Up

18:43

Team WOD with John