Brandon Wichman's (Brick's) Crossfit Journal

Sat 10/9

2010-10-09T22:07:00.000-07:00

183 lbs
will start eating 16 blocks
Last Drink 10/7

400m run
25 lunges
25 pushups
30 dbl unders
25 wall balls
25 back ext
25 ghd situps
30 KB swings
50 push press (45lbs)
2 rope climbs
11:45

Thursday 9/16/10

2010-09-16T23:43:00.000-07:00

OPT, add up score
max 3 rep front squat
295lbs
Max squat x 2 reps
185lbs
Max Pullups
40
Total
520

Run 4/400m on the pavement
1:20
1:20
1:26
1:27

WED 9/15/10

2010-09-16T23:41:00.000-07:00

70 pushups with 1.5 second rest with "easy button"
800M run for time on street 3:05
Max Clean and Jerk 265
Row 100m x3 for time
18.2 slowest time

Mon 9/13/10

2010-09-16T23:38:00.001-07:00

Hotel Room
250 pushups
100 situps
100 squats

Sat 9/11/10

2010-09-16T23:37:00.000-07:00

4 rds
10 burpees
50yd plate push
10 thrusters 95lb
400m run with 20lb ball
24:34

Tue Sept 9/7/10

2010-09-16T23:33:00.001-07:00

10 to 1
95lb snatch and handstand pushups
13:27

Wed 9/1

2010-09-04T11:50:00.000-07:00

run 800m
3rds of
25 burpee, squat clean, thrusters (35lb db)
25 weighted situps (25lbs)
Run 800m

Monday 8/30

2010-09-04T11:48:00.000-07:00

“Barbell on Fire”
5 x Barbell Complex, 10 x Firedrill Burpees
4 x Barbell Complex, 10 x Firedrill Burpees
3 x Barbell Complex, 10 x Firedrill Burpees
2 x Barbell Complex, 10 x Firedrill Burpees
1 x Barbell Complex, 10 x Firedrill Burpees
FOR TIME!

Barbell complex:
1 Squat clean +1 Front Squat +1 Thruster = 1 rep of Barbell Complex
Fire drill Burpees:
chest to floor…roll completely over to your chest… jump back to your original starting position (dont forget to clap!) = 1 rep

Thursday 8/26

2010-09-04T11:45:00.001-07:00

Burgener Warm-up, plus Snatch Transfer skills practice. We are really starting to dial in that snatch technique!

WOD-O-THE-DAY:

5 ROUNDS, FOR TIME:

15 x Power Snatch (95#/65#)
400 meter Run

WED 8/19

2010-08-19T01:26:00.000-07:00

one rep max deadlift
405

80% deadlift max (325) x5
10 K2B
20 dbl unders
15min AMRAP
4rds

Tue 8/17

2010-08-19T01:24:00.000-07:00

ohs 135lbs 10
10xpushups on bar
9,9
down to one
6:18

row 500m for time 1:34

Mon 8/16

2010-08-19T01:23:00.001-07:00

Run 400m
25 lateral jump burpees
6 rds
28:13

Sun 8/19/10

2010-08-19T01:22:00.000-07:00

Run 400m on track 1:24
1:09
1:12
jog one more

Sat 8/14/10

2010-08-19T01:21:00.000-07:00

400m run
40 k2E
20 burpees
10 clean and jerk 155
run 800m
10 clean and jerk
20 burpees
40 k2e

WED 8/11

2010-08-12T03:04:00.000-07:00

5,4,3,2,1 OHS
135 x 5
155 x 4
185 x 3
205 x 2
235 x 2 (PR)

3min of 95lb thrusters
2 min of burpees
40,40 = 80

plate push death:
do a plate push every minute on the minute and add one every minute
got through 6

Tue 8/10

2010-08-12T03:01:00.001-07:00

10:00 AMRAP:
7 x Ground to Overhead (95#/65#)
14 x Wall Ball
150 yard Run
5 rounds

5:00 REST

10:00 AMRAP:
16 x Double-Unders
8 x Burpees
4 x Turkish get-ups (35#/25#)
6 rounds

mon 8/9 ROY

2010-08-12T03:00:00.000-07:00

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
21:13

8/7 sat

2010-08-12T02:59:00.000-07:00

Team Wod
run 800 m to park

as a team perform:
400 squats
350 situps
250 kettle bells
250 pushups
100 burpees

run back to gym

Wed 8/4

2010-08-12T02:55:00.000-07:00

AM: run 3 miles

WOD: 4 Rounds, for time:
20 x Med Ball Cleans (20# men, 14# women)
40 x Walking Lunges
20 x 1-arm DB Snatch

2 gassers

Mon 8/2

2010-08-12T02:53:00.000-07:00

from the SD/AZ Sectional:
3 Rounds (for time… of course!)
15 x Deadlift (225#/155#)
21 x KB Swings (70#/53#)
Run 400 meters

sun 8/1/10

2010-08-12T02:52:00.000-07:00

Run 4 miles on the centennial trail with Jayme and Claire. Did some burpees and pushups along the way also.

7/30/10 FRAN

2010-08-10T21:16:00.000-07:00

2:42

7/28/10

2010-08-10T21:11:00.000-07:00

2mile run + 40 Toes To Bar for time!
7:35 and 8:00 for 15:35, total about 19 min with t2b

as many dbl unders in 1 min as possible
60

Monday 7/26

2010-07-26T20:30:00.000-07:00

Wod 1
row 1200m
30 db burpees 35lbs
9:21

Wod 2
4x4 front squats
135
225
275
315 x 1

Cindy 2 rds
51 seconds

sat 7/24

2010-07-25T11:58:00.000-07:00

5 min AMRAP
5 burpees
10 wallballs

90 second rest

5 min AMRAP
5 225lb deadlfit
10 pullups

90 second Rest

5 min AMRAP
5 shoulder press 35lb db
10 boxjumps

16 rds

7/22

2010-07-25T11:56:00.000-07:00

SKILL: choice of 100 x Walking Lunges for time OR

100 x Push-ups for time.

WOD: 5 Rounds, for time:

6 x Deadlift (255#/165#)

300 meter Run with Medicine Ball held overhead (men 20# ball, ladies 14# ball)

The ball MUST be held overhead while running; bring it down and you have to STOP moving!

15:34

Tue 7/20

2010-07-25T11:52:00.001-07:00

20:00 AMRAP (As Many Rounds As Possible) of:

5 x Squat-Clean Thrusters (95#/65#)

10 x Burpee-Box Jumps

Run 200 meters
7rds

Shoulder to overhead max
275lbs
tried 315 but failed

Monday 7/19 "bolt"

2010-07-25T11:50:00.000-07:00

3 rds
10 225lb deadlift
20 box jumps
30 dbl unders
5:22

7/14/10 CF Total

2010-07-14T19:35:00.001-07:00

40 yd dash 5.37

Crossfit total x 3 reps

shoulder Press: 185
Deadlift: 415
Squat: 405
Total: 1005lbs

Monday 7/12/10

2010-07-12T21:07:00.001-07:00

Drewski
4 rds
40 squats
40 dbl unders
400m run

15:27

7/10/10 Sat

2010-07-11T02:56:00.000-07:00

Run 400 m
21 70lb kettlebell swings
21 pullups
21 95lb thrusters
30 pushups
40 situps
50 squats
50 yards of plate pushes
10min

Wed 7/7/10

2010-07-09T22:40:00.000-07:00

Monthly Challenge (cindy twice)
two rounds of:
5 pullups, 10 pushups, 15 squats
:50 seconds

Wod:
row 1000m
run 1 mile
100 yds of plate pushes
14:59

Skill:
30 strict pullulps

Sunday/Monday 7/5 and 6

2010-07-09T22:38:00.000-07:00

Ran 3 miles each day with Jayme, Claire, and Gracie in our neighborhood up and down the big hills.

Mon June 28th

2010-06-30T22:54:00.000-07:00

Run 200m
6 x 135 clean and jerk
3 tire flips
Run 400m
9 x 135 clean and jerk
3 tire flips
Run 800m
12 x 135 clean and jerk
3 tire flips
12:47

Sat June 26, 2010

2010-06-30T22:53:00.001-07:00

Run 1 mile (7:48)
20 225lb deadlift (snatch grip)
40 burpees
60 wallballs
80 squats
100 dbl unders
27:45

Friday 6/18/10

2010-06-18T23:19:00.000-07:00

Row 500m
25 burpees
100 dbl unders
25 burpees
7:48

Thurs 6/10/10

2010-06-10T19:29:00.000-07:00

Warmup
Every Minute for 15 minutes do this:
3 burpees
5 C2B pullups
7 jumping squats

135lbs
10 x OHS
20 x dbl unders
10 x power Snatch
20 x dbl unders
10 x push press
20 dbl unders
10 x power clean and jerk
20 dbl unders
100 yd walking lunge
finished in 8 something

Wed 6/9/10 12 min amrap

2010-06-09T19:44:00.000-07:00

12 min amrap
5 x 185 front squat
10 x chest to bar pullups
20 x dbl unders
7 rounds with 5 seconds to spare

max consecutive dbl unders
79

Mon 6/7/10

2010-06-07T21:05:00.000-07:00

run 400m,
21 95 lb Thrusters,
21 53lb kettlebells,
15 Pullups,
Run 400m,
15 Thrusters,
21 KB,
15 Pullups,
Run 400m,
9 thrusters,
21 KB,
15 pullups

15 min

Back squat
135 x 8
225 x 5
315 x 5
315 x 5
315 x 5
365 x 5
405 x 3 + 1

Thurs 6/3/10 "double trouble"

2010-06-07T21:03:00.000-07:00

21-15-9
C2B pullups
OHS 135 lbs
6 minutes

21-15-9
with 25,50,100 dbl unders each round

155 bench
ghd situps
13 minutes

Wed 6/2/10

2010-06-07T20:58:00.000-07:00

With a 70lb kettlebell...
21 Turkish Get-ups,
50 kb swings,
21 one arm overhead squats,
50 kb swings,
21 other arm overhead squats,
50 kb swings,
21 Turkish get-ups.
36 minutes

Tue 6/1/10

2010-06-01T18:27:00.000-07:00

Run 800m, 50 walking lunges (45lbs), 50 situps X 2 rounds
16:31

185 bench X 10, 10 ring dips, 10 pushups
185 bench X 8, 8 ring dips, 8 pushups
185 bench X 6, 6 ring dips, 6 pushups
185 bench X 4, 4 ring dips, 4 pushups
185 bench X 4+1neg, 2 ring dips, 12 pushups (to failure)

Friday 5/28/10

2010-06-01T18:23:00.000-07:00

10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 200 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 400 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 800 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 400 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 200 meters
29:30

Wed 5/27/10 "McGee"

2010-05-26T20:25:00.000-07:00

30 min Amrap
275 deadlift X 5
13 pushups
9 box jumps
19 rds

95 Deadlifts
247 pushups
171 boxjumps

Monday 5/24 "DT"

2010-05-25T01:31:00.000-07:00

155 lbs

5 rounds
15 Deadlifts
9 Hang Cleans
6 PushPress
8:20

Thursday 5/20/10

2010-05-25T01:29:00.000-07:00

5 Rounds of : x12 Deadlifts (60% of max), x12 squat jumps, x12 clapping push-ups.
275 lbs

Tue 5/18/10

2010-05-18T22:36:00.000-07:00

I did Randy Again..... 4:30

4 rds of 50 dbl unders with 15 seconds between sets

5 X 400m sprints with 2 min rest between sets
1:01
1:04
1:20
1:17
1:08

Monday 5/17/10 "Randy"

2010-05-18T22:29:00.000-07:00

75 75lb power snatches for time
4:27
got 36 in a row

3 sets of max handstand pushups
21, 21, 23 = 65 total

5/15/10 NW Regional Crossfit Competition

2010-05-18T22:26:00.001-07:00

Affiliate team
Wod 1:
Row 50 cal
run 800m

Wod 2:
120 reps of each as a team
Burpees
Deadlift
OHS
Pullups

Wod 3:
Two person clean and jerk (275lbs) 90 seconds, AMRAP
snatch and I got 13 reps.

5/7/10

2010-05-18T22:24:00.000-07:00

800m run
200m farmer walk 45lbs each hand
400m run
50 dbl unders
200m run
10 big ass tire flips
11:54

200m gasser
34.71

5/6/10

2010-05-18T22:20:00.000-07:00

5 rounds
5 X 155lb clean and Jerk
50 sit ups
200m run
17:15

100 pushups for time
"show hands every rep"
5:34

Wed 4/28/10 tabatta

2010-04-28T18:55:00.000-07:00

5 rounds 30 seconds on/ 30 seconds off
Overhead press 95lbs
2min rest
SDHP
2min rest then, 5 rds 20 seconds on 10 seconds off
situps
2min rest
pushups
340 total reps

tue 4/27/10 run

2010-04-28T18:54:00.000-07:00

ran 2 miles with claire in the stroller. Everything felt terrible so i quit early.

Friday 4/23/10

2010-04-28T18:50:00.000-07:00

15 squat snatch 145lbs [50 handstand pushups, 100 burpees, 150 dbl unders, 200yd farmer walk 45lbs each] 15 squat snatch
32min

Tue 4/20/10 Run 5k and...

2010-04-28T18:48:00.000-07:00

Max pullups: 39

Run 3 miles: 27:40

21-15-9
115lb squat snatch and handstand pushups: 11:30

Monday 4/19/10 Deadlift and row

2010-04-19T17:23:00.001-07:00

Today we did max deadlift and 500m row.
I had a Pr on deadlift by 10lbs with 450lb lift
I rowed 500m in 132 which beat my previous time by one second.

Sunday 4/18/10 "Spokane River Run"

2010-04-19T17:20:00.000-07:00

jayme and i did the Spokane River Fun Run today. We decided to do the 3 mile trail run at riverside state park. we ran the whole thing and finished in 30:39.

Wed 4/14/10

2010-04-15T20:14:00.001-07:00

warm up with tabatta dbl unders, last set do as many as possible unbroken (45)
row 2000m
50 burpees
100 lateral jumps over 2 45lb plates
15:45

Tue 4/13/10 "Uneven Grace"

2010-04-15T20:11:00.000-07:00

135lb bar (40lbs on one side and 50 on the other)
30 reps ground to overhead (snatch)
15 one one side and 15 on the other
2:51

Mon 4/12/10

2010-04-12T22:14:00.000-07:00

Wall Ball Shots 10/20 using a 10 foot target

pull-ups

box jumps

Start a stopwatch and…

Perform 10 reps of each exercise…each round you increase the reps by 1…so round 1 is 10/10/10, round 2 is 11/11/11, round 3 is 12/12/12…etc.

You will start a new round every 3 minutes and continue to increase the reps by one until you fail to complete the task in the 3 minutes allotted.

made it to 18 which is 126 reps of each excercise in 27min

Sat 4/10/10 "45 min death"

2010-04-12T22:12:00.001-07:00

run 400m
150 dbl unders
50 burpees
3 rds
45min

Wed 4/7/10 "Pull'n Snatch"

2010-04-08T07:59:00.000-07:00

10min amrap
5 snatch 155lbs
10 pullups

rest 5 min between sets, do 3 sets

6,4,5 rounds = 15rds

100 dbl unders

Tue 4/6/10 Tire flip Mile

2010-04-06T20:13:00.000-07:00

Flip a freakin huge tire over and jump on it 5 times, keep doing this until your partner gets back from running 800m with a 20lb med ball, then switch

do this for 2 miles

5 power snatches 135lbs
30 dbl unders
5 rounds

then
100 dbl unders

sat 4/3/10 "Teamwork"

2010-04-06T20:09:00.000-07:00

as a team do each station and you can't move to the next station until everyone finishes what they are doing

30 ring dips
30 overhead squats 95lbs
30 firedrill burpees
30 deadlift 235
30 ghd situps
300m run with 20lb med ball

then
7 min AMRAP
10 pushups
10 squats
10 wallballs
7 rds

4/2/10 Good Friday

2010-04-03T07:53:00.000-07:00

3 Rounds, each for time… with 3:00 rest between sets:
750m Row
30 x Double-Unders
15 x Burpees

13:09

WED 3/31/10 "filthy 50"

2010-03-31T19:28:00.000-07:00

FOR TIME:
50 x Box Jumps
50 x Jumping Pull-ups
50 x KB Swings (35#)
50 x Walking Lunges
50 x Knees to Elbows
50 x Push Press (45# bar)
50 x Back Extensions
50 x Wall Ball
50 x Burpees
50 x Double-Unders
31:39

3/29/10 Monday Run

2010-03-30T20:29:00.000-07:00

Ran 3 miles in 30 min at hotel and did 50 pushups and 50 situps

Sat 3/27/10 Bike

2010-03-30T20:28:00.000-07:00

Took Claire on the Centenial trail for a 16 mile bike ride along the spokane river

Thurs 3/25/10 Run 2 miles 20 min

2010-03-30T20:27:00.000-07:00

Tue 3/23/10 Run

2010-03-30T20:26:00.000-07:00

Ran 3 miles around our neighborhood

Monday 3/22/10 DNF

2010-03-22T21:10:00.000-07:00

1 round of cindy (5 pullups, 10 pushups, 15 squats)
1 clean and jerk (185 lbs)
1 round of cindy
2 clean and jerk
and so on..... till 10 clean and jerk

my left elbow is developing tendentious and I had to quit after round 2

Then...
5 min row for calories
4 min box jumps
3 min squat snatch 75lbs
2 min wall balls
1 min handstand pushups

i got to the wall balls and had to quit because of my elbow
went home and iced it. Hopefully it will get a little better with a day or two off.........

Sat 3/20/10 Affiliate Team Workout

2010-03-22T21:01:00.000-07:00

As a Team get through all exercises one at a time. One guy and one girl work at once. Team of 8.
250 pullups
250 ground to overhead 135lbs
150 squat snatch 95lbs
300 dbl unders
100 muscle ups or handstand pushups
250 wallball shots
300 dbl unders
500' walking lunges

Friday 3/19/10 "insomnia"

2010-03-22T20:50:00.000-07:00

30 seconds of work for each exercise: do as many reps as possible (2rounds)
pullups
pushups
squats
dbl unders
Then 500M row for time.
Take your 500m row time (in seconds) and subtract your total reps. lowest score wins

Round 1: -26 points
Round 2: 36 points

Next:
find your 1rep max front squat
225
275
320
350

Thursday 3/18/10 "Run"

2010-03-18T21:55:00.000-07:00

Today I took Claire on a 4.2 mile run in her stroller. Down and back up a 2 mile long hill.... ouch, my legs hurt!

Wed 3/17/10 21-15-9 + 30

2010-03-18T10:47:00.000-07:00

Thrusters and Burpees 21-15-9 30 225lb deadlift 8:33

Tuesday 3/16/10

2010-03-16T19:54:00.000-07:00

60 55lb kettlebell swings
50 24" box jumps
40 wallballs
30 pullups
20 GHD situps
100' walking lunges with 45lbs overhead
14:13

Monday March 9th, 2010 "Dummy"

2010-03-09T08:32:00.000-08:00

Kenton and I made up a workout today.....

2rounds...
Row 500m
Carry a 100lb dummy across the gym
225lb deadlift 10x
Carry a 100lb dummy across the gym
50 dbl under jump ropes
Carry a 100lb dummy across the gym
climb a 30' rope

14:26

Affiliate Cup Tryouts Sat March 6, 2010

2010-03-09T08:18:00.000-08:00

Affiliate Tryouts 2010 from dan staton on Vimeo.

We had tryouts at our gym to put a team together for the affiliate cup competition in Puyallup, WA on May 15-16. We had 3 workouts and the top 3 guys and top 3 girls won spots!

WOD 1:
Run 800m
225lb deadlift 20 reps
30 pullups
100 dbl unders
*9th place

WOD 2:
max clean and jerk in 5 min
*255lbs
2 min to do as many handstand pushups as possible. Each handstand is 5lbs.
*40, 200lbs
Total 455lbs
*1st place

WOD 3:
as many squat cleans as possible in 4 min (135lbs) then as many burpees as possible in 3 min.
33 squat cleans and 43 burpees = total 76 reps
*2nd place

Overall I placed 3rd and won a spot on the team.

Thurs 3/4/10 "big chipper"

2010-03-04T18:40:00.001-08:00

15 squat cleans (155 lb)
30 toes to bar
30 box jumps
15 muscle ups
30 db push press (35 lb)
30 dbl unders
15 thrusters (135)
30 burpees
300' walking lunge 45 lb overhead
22:33

Wed 3/3/10 "Tabatta This"

2010-03-03T20:35:00.000-08:00

Do Each Excercise for 20 seconds then rest for 10 seconds for 8 sets and count up your total reps. Rest 2 min between excercises.

Pullups: 90
Pushups: 126
Situps: 94
Row for calories: 58
Air Squats: 162
Total: 530

Mon 3/1/10 Fallout Crossfit Workout

2010-03-02T19:46:00.000-08:00

Run 150m
as many 155lb snatches as possible in 1 min.
every min run 150m.
8 rounds
34 reps

SAT 2/27/10 Sectional Fight gone bad

2010-03-02T19:44:00.001-08:00

1 min for each excercise, do as many reps as possible. 1 minute rest between rounds, 3 rounds.
Wallballs
95lb snatch
22" box jump
row for calories

199 reps

Friday 2/26/10 FRAN

2010-03-02T19:42:00.000-08:00

21 (95lb thrusters)
21 pullups
15 thrusters
15 pullups
9 thrusters
9 pullups

2:37

WED Feb 24, 2010 'Isa-Grace"

2010-02-24T19:50:00.000-08:00

DeadLift
350 x 6
370 x 5 x 2 sets
285 x 4 x 2 sets

Isa-Grace
30 power snatches
30 clean and jerks
135lbs
9:46

isabel split 3:46

5 min rest

AMRAP (10min)
10 jumping squats
10 burpees
10 situps
7 rounds

Mon 2/22/10

2010-02-23T19:30:00.000-08:00

40 Handstand pushups in under 3 min....

Squats
360 x 6
385 x 5 x 2 sets
405 x 4 x 2 sets

Bench
250 x 6
265 x 5 x 2 sets
275 x 4 x 2 sets

135 lbs
21 back squats
Run 200m with 20lb med ball
21 front squats
Run 200m with 20lb med ball
21 OHS
Run 200m with 20lb med ball
21 air squats
Run 200m with 20lb med ball
12:10

Sat 2/20/10

2010-02-22T09:27:00.000-08:00

Run 150 m
155lbs overhead press as many times as you can
every 60 seconds run 150 meters
do this for 8 minutes
50 reps

kc 70

40 handstand pushups in under 5 min

Friday 2/19/10

2010-02-22T09:24:00.000-08:00

Squats
390 x 3 for 2 sets
425 x 2 for 2 sets
465 x 2 (negatives)

Thursday 2/18/10

2010-02-18T22:43:00.000-08:00

I came to do this workout...
30 squat snatches
30 wall ball shots
3 rounds.
I got a little over a round into it and i was cramping up all over so i decided to do this....

100 Pullups
run 200 m
100 pushups
run 200 m
100 situps
run 200 m
100 squats
run 200 m
25:15

CrossFit loves Barbells from dan staton on Vimeo.

I am deadlifting 405lbs in the video.

Tue 2/16/10

2010-02-16T19:38:00.000-08:00

WOD
15 Handstand Pushups
30 box jumps
run 400 m
5 rounds
24:14

Monday 2/15/10 "I love Burpees!"

2010-02-15T19:54:00.000-08:00

Back Squat

355 x 6

380 x 5 x 2 sets

410 x 4 x 2 sets

Snatch

135 x 1

155 x 1

175 x 1

185 x 1

205 x 1

80 % of Shoulder press max weight (160 lbs)

10 Push Press, 50 burpees

8 Push Press, 40 burpees

6 Push Press, 30 burpees

4 Push Press, 20 burpees

2 Push Press, 10 burpees

16:17

Friday Feb 13th

2010-02-15T19:50:00.000-08:00

Deadlift

225 x 5

315 x 5

365 x 5

505 x 5

425 nope

snatch to 5 overhead squats

135

155

185

Thurs 2/11/10 "Thigh Buster"

2010-02-11T23:34:00.000-08:00

95lbs

4 burpees
20 thrusters
20 OHS
20 SDHP
20 PJ
20 Front Squat
every 60 seconds do 4 burpees

7:46

KC: 4:00, Ubus mid 4, dan 5:34

Wed 2/10/10 "Football Gone Bad"

2010-02-10T23:56:00.000-08:00

As Many Reps as possible in 60 seconds for each excercise, 3 rounds, 1 min rest between sets
Db Thrusters (3o lbs)
Box Jumps
Push ups
Double unders
Row for calories

R1: 136
R2: 127
R3: 102
Total Reps: 365

Sat 2/6/10

2010-02-07T08:41:00.000-08:00

Deadlift
225 x 10
275 x 5
315 x 5
365 x 3

squat
225 x 10
315 x 6
405 x 3.5

Fri 2/5/10 "AMRAP"

2010-02-07T08:40:00.000-08:00

amrap 20 min
10 box jumps
10 OHS (135lbs)
10 burpees
10 wall Balls
6 rounds

2/4/10 "21-15-9"

2010-02-07T08:39:00.001-08:00

21-15-9
Muscle ups
handstand pushups
13:45

Wed 2/3/10

2010-02-07T08:37:00.000-08:00

9 Rounds
5 Thrusters (115lbs)
5 Strict Pullups
8:39

Tue 2/2/10 "Helen Got Bigger"

2010-02-07T08:36:00.000-08:00

6 rounds
400 m run
21 kettle bell swings
12 pullups

22:07

Tuesday 12/1/09

2009-12-02T16:20:00.000-08:00

50 yards Plate Push, 50 x 1-arm DB Snatch, 50 x Sit-ups
40 yards Plate Push, 40 x 1-arm DB Snatch, 40 x Sit-ups
30 yards Plate Push, 30 x 1-arm DB Snatch, 30 x Sit-ups
20 yards Plate Push, 20 x 1-arm DB Snatch, 20 x Sit-ups
10 yards Plate Push, 10 x 1-arm DB Snatch, 10 x Sit-ups

16:11

Monday 11/30/09

2009-12-02T16:08:00.000-08:00

NORTH vs. VALLEY COMPETITION TODAY!!
Today’s competition WODS were:
WOD #1: 500 meter Row for time
1:42
WOD #2: Max Reps of Pull-ups (1 set to failure)
40 pullups (#1 both Gyms)
WOD #3: 60 seconds AMReps AP of BURPEES!
31 burpees (#1 both Gyms)
WOD #4: 7:00 of “Cindy” AMRAP (”Cindy” consists of 5 x pull-ups, 10 x push-ups, and 15 x squats as one round)
8 rounds of cindy