2/28/14 Friday

14.1

315 reps

2/25/14 Tuesday

8min cap 
10 clean and jerk 135# 
20 T2B 
10 clean and jerk 165# 
20 T2B 
10 clean and jerk 195# 
amrap MU 

10 MU's

rest as needed (8 min)

8min amrap 
Row 200m 
10 burpees 
30 unbroken DU

5 rounds all UB

2/24/14 Monday

3 sets:
PC TnG x 5 tough build per set 
10 chin ups AFAP 
AD 30 sec MAX effort
rest 6 min

165/185/205

+
3 sets:
5 PS TnG tough build per set 
10 no pushup burpee box jumps 24" 
Row 30sec max effort 
rest 5 min

135/145/155

+
3 sets:
AD 40 sec 97% effort 
rest 4 min all same pace

2nd WOD at 6PM

“Back in Black” – 3 rounds for time.

5 power cleans
10 toes to bar
200m sprint

5 power cleans (same)
10 toes to bar
200m sprint

1 minute rest
3 rounds for total time

 

10:52

2/22/14 Saturday

3 rounds for time 4min cap
15 thrusters 100#
15 CTB chin ups
5 reps short. Paced wrong and I know I have that.

rest 20mins

Row 1k

3:34.1 (pr by 2 sec.)

2/21/14 Friday

WOD 1

800 meter run
Rest 2 min
800 meter run

2:50
3:05

At 10 min start the following with 5 min work / 2 min rest
(15 min of work time possible)

Row 500m
15 burpee over erg
Row 500m
150 DU
500m row
15 burpee over erg
Row 500m
Amrap DU in remaining time
Score 135 Du's

2-20-14 Thursday

3sets
30 sec max PS 135#
rest 30sec
30 sec max burpees
rest 30sec
30 sec max PS 165#
rest 3mins

7/16/3
8/16/4
8/18/4

rested 5 min

3sets
30sec max HSPU 5" deficit
rest 30sec
30sec max T2B
rest 30sec
30sec max box jump sd 24"
rest 3mins
16/22/16
16/23/16
15/22/16

rested 6 min

3sets
30sec max Row cals
rest 30sec
30sec max MU
rest 2mins

155m/8
152m/6 (tweaked lt wrist)
150/6

2-18-14 Tuesday

8min cap
5 PC 145#
10 T2B
15 wall balls 20# 10' target 
4+17?

rest as needed

8min amrap
15 PS 75#
30 DU

4?+10

Feeling a little worn down, hoping its not a cold. Went easier.

2-17-14 Monday

3 sets:
PS TnG x 5 tough build per set
10 chin ups AFAP
AD 30 sec MAX effort
rest 6 min

 95, 145,145

+
3 sets:
5 DL TnG tough build per set
10 no pushup burpee box jumps 24"
Row 30sec max effort
rest 5 min

315, 385, 385

3 sets:
AD 40 sec 97% effort
rest 4 min all same pace


2 Rounds for Reps:

3 Minute Clock:
500 M Row
Max Thrusters

18, 14 @ 45# DB

Rest 3 Minutes

3 Minute Clock:
400 M Run
Max Burpees

35 / 34

Rest 3 Minutes & Repeat

2-15-14 Saturday

Morning Team class
8am

Rest 2 hours then:

For time all out
Row 300m
15 clean and jerk (pc) AFAP 135#
15 burpees AFAP

2:57

Rest 20mins

Row 300m
15 clean and jerk (pc) AFAP 135#
15 burpees AFAP

3:00

2/14/14 Friday

5min on 2mins off x 5
Run 400m
bear crawl 50m
Row remainder of time

Averaged 500 on rower

2-13-14 Thursday beating

3sets
30 sec max clean and jerk 135#
rest 30sec
30 sec max box jump sd 24"
rest 30sec
30 sec max meters row
rest 3mins

8/15/160 1:29 pace
9/16/161 1:28
10/15/168 1:28

rest5 min

3sets
30sec max PS 95#
rest 30sec
30sec max burpee
rest 30sec
30sec max PS 155#
rest 3mins
10/16/3
12/15/3
12/16/3

rest as needed

3sets
30sec max MU
rest 30sec
30sec max DU
rest 2mins

8/58
8/65
6/63

Rested 2 hours then:

Cover as much distance as possible in 20 minutes.
Run or row in any splits you’d like. A minimum of 800m of running and 1000m of rowing must be performed for each person.

4320 Meters in 20 min

2-11-14 Tuesday

5 Min (2 round warm-up) then 10 min AMRAP
8 Hang power cleans 135#
16 Burpees
40 Double unders

6 +17 (all UB DU's)

rest as needed

8min cap
30 wall balls
21 burpees
30 wall balls
15 burpees
30 wall balls
9 burpees
30 wall balls
if you finish amrap DU

154 reps

2-10-14 Monday

3 sets:
PC TnG x 5 tough build per set
7 burpees AFAP
AD 30 sec MAX effort
rest 6 min

145/175/195

+
3 sets:
5 PS TnG tough build per set
10 no pushup burpee box jumps 24"
Row 30sec max effort
rest 5 min

125/145/155 (155 was ugly)

+
3 sets:
AD 40 sec 97% effort
rest 4 min all same pace

2-8-14 in Vegas

15, 12, 9, 6 for time all out
PS 95#
CTB chin up
4:59

rest 20mins

7 rounds for time all out
5 DL 225#
5 burpee over the bar

3:55

2/7/14 Friday!

5min on 2mins off x 5
Run 400m
10 burpee broad jump
50 DU
amrap AD cals
90-95% effort 

72,69,68,63,64

2/6/14 Thursday

3sets
30 sec max box jump sd 24"
rest 30sec
30 sec max T2B
rest 30sec
30 sec max HR pushups
rest 3mins

15/22/28
16/22/28
16/22/24

rest as needed

3sets
30sec max HSPU 6" deficit
rest 30sec
30sec max Bar MU
rest 30sec
30sec max row meters
rest 3mins

18/7/151
17/8/157
15/9/161

rest as needed

2sets
30sec max clean and jerks 135#
rest 30sec
30sec max CTB chin ups
rest 2mins
8/26
9/16

2-4-14 Tuesday

8min cap
30 PS 135#
30 burpees
30 PS 165#

Shit. Only 66 reps. (Need to do that one again)

rest as needed

8min amrap
3 wall ball 20# 10' target
3 burpee jump on and over box 24"
6
6
increase by 3 reps every round


18 Wallball + 8 BBJ

PM - BONUS WOD
15 Min AMRAP
200 M Run
6 S2OH
9 PC
12 DL

135# all movements
5 rounds + 200m + 2 S2OH

2-3-14 Monday

3 sets:
DL TnG x 5 tough build per set
7 burpees AFAP
AD 30 sec MAX effort
rest 6 minPR 5x 385
+
3 sets:
5 PC TnG tough build per set
10 no pushup burpee box jumps 24"
Row 30sec max effort
rest 5 min

185 PC

+
3 sets:
AD 40 sec 97% effort
rest 4 min all same pace

Feb 1st - Saturday

#1

For time all out
15, 12, 9, 6
PC 115#
burpee 

3:53

rest 20mins 

#2

For time all out
30 CTB chin ups
Row 700m 

3:09