January 2012
17 posts
Jan 27th
2 notes
5 tags
WOD 1/5/12
Workout: 10x Push-up + 30x Squat + 10x Push Press @ 2x 53# KB + 30x Lunge 15min AMRAP AMRAP = 4 Rounds + 10x Push-up + 16x Squat
Jan 6th
4 tags
WOD 1/4/12
Workout: 5x Squat Clean @ 135# + 10x Ball Slam @ 20# 7 Rounds Time = 21:14 My first and second rounds were quick but then my back started to get extremely tight and brutally sore. I had to really break up the squat cleans but still finished. Hopefully this will just make my back stronger for the next go around.
Jan 5th
6 tags
WOD 12/31/11
Workout: 10x Burpee + 10x Pull-up 5 Rounds @ 45# Vest Then: Run 5k (easy) Purpee/Pull-up = 14:36, Run = 28:20
Jan 4th
4 tags
WOD 1/3/12
Workout: 5x Burpee + 10x Pull-up + 15x Sit-up 20min AMRAP AMRAP = 10 Rounds + 5x Burpee + 5x Pull-up
Jan 4th
5 tags
WOD 1/2/12
Workout: OHS @ 95# (10-9-8-7-6-5-4-3-2-1)+ Run 200m Time = 20:12 (How fitting for the first workout of the new year…)
Jan 3rd
5 tags
WOD 12/30/11
Workout: Deadlift @ 225# + Ring Dip 21-15-9 Time = 7:55
Jan 3rd
5 tags
WOD 12/29/11
Workout: Team 9k Row. Three team members alternate rowing 500m sprints. The goal is to complete a 9k as quickly as possible. The distance is reset at the end of each 500m row as to not include the distance past the 500m. Transition times are included in the total. Team Breakdown Popiel = R1 1:42, R2 1:42, R3 1:48, R4 1:49, R5 1:48, R6 1:49 Torp = R1 1:46,...
Jan 3rd
6 tags
WOD 12/28/11
Workout: 3min AMRAP at each of the following stations. Pull-up + Sit-up + Front Squat @ 95# + Push-up + Toes-to-Bar + Broad Jump + Push-Press @ 95# + KB Swing @ 53# + Lunge + Thruster @ 95# AMRAP = 358 I managed 33 pull-ups in a row during this wod! That’s a new PR! I should have held on longer but I think I got a little overly excited.
Jan 3rd
4 tags
WOD 12/27/11
Workout: 40x Sit-up + 30x Squat + 20x Burpee 5 Rounds Time = 24:47
Jan 3rd
4 tags
WOD 12/26/11
Workout: Death by Clean & Jerk @ 95# Then: Death by Snatch @ 95# Didn’t write down the totals for this one. I think I ended up with 9 rounds on the C&J and 7 rounds on the Snatch.
Jan 3rd
1 note
6 tags
WOD 12/24/11
Workout: 10x KB Swing @ 53# + 10x Burpee 5 Rounds @ 45# Vest Time = 7:57
Jan 3rd
5 tags
WOD 12/23/11
Workout: 5x Front Squat @ 135# + 6x Push-Press @ 95# + 7X Pull-up 20min AMRAP AMRAP = 8 Rounds + 5 Front Squat + 6 Push-Press
Jan 3rd
4 tags
WOD 12/22/11
Workout: 7x Snatch @ 95# + 7x Toes-to-Bar 7 Rounds Time = 13:37
Jan 3rd
5 tags
WOD 12/21/11
Workout: Front Squat @ 135# + KB Swing 21-15-9 Time = 10:56
Jan 3rd
4 tags
WOD 12/20/11
Workout: 1min Pull-up + 1min Push Jerk @ 2x 53# KB + 1min Ball Slam 6 Rounds Should have written down my total reps. I have no idea what I got.
Jan 3rd
4 tags
WOD 12/18/11
Workout: 10x Sit-up @ 20# Ball + Lunge 50ft @ 20# Ball Overhead + 10x Front Squat@ 20# Ball + Lunge 50ft @ 20# Ball Overhead Time = 27:20
Jan 3rd
December 2011
15 posts
5 tags
WOD 12/17/11
Workout: 1x Deadlift @ 325# + 2x Clean & Jerk @ 135# + 3x Ring Dip + 4x Toes-to-Bar 15min AMRAP AMRAP = 6 Rounds
Dec 18th
4 tags
WOD 12/16/11
Workout: Death by Pull-ups Reps = 98
Dec 18th
1 note
5 tags
WOD 12/13/11
Workout: Run 5k Time = 23:49
Dec 18th
4 notes
4 tags
WOD 12/12/11
Workout: 20x Pull-up + Lunge 100ft + 30x Ring Dip + Lunge 100ft + 40x Box Jump @ 24” Box + Lunge 100ft + 50x Lunge Done with 45# vest. Time = 19:36
Dec 18th
6 tags
WOD 12/11/11
Workout: 10x Burpee + Run 200m 6 Rounds Time = 12:20
Dec 12th
6 tags
WOD 12/10/11
Workout: 21x Front Squat @ 135# + 21x KB Swing @ 53# + 15x Front Squat @ 135# + 15x KB Swing @ 53# + 9x Front Squat @ 135# + 9x KB Swing @ 53# + Row 1000m Time = 16:19
Dec 11th
8 notes
4 tags
WOD 12/8/11
Workout: 7x Snatch @ 95# + 7x Toes-to-Bar 7 Rounds Time = 13:26
Dec 9th
3 notes
5 tags
WOD 12/7/11
Workout: 1min Pull-up + 1min Push Press @ 2x 53# KB + 1min Ball Slam @ 20# 18min AMRAP AMRAP = 192 Reps
Dec 8th
3 notes
6 tags
WOD 12/6/11
Workout: Deadlift @ 205# + Front Squat @ Slosh Pipe + Row 500m 21-15-9 (DL & FS) Time = 14:26 Over two minutes faster than last time!
Dec 7th
3 notes
4 tags
WOD 12/5/11
Workout: Squat Clean @ 135# 12min AMRAP AMRAP = 32 Reps
Dec 7th
4 tags
WOD 12/4/11
Workout: 1min Ring Dip + 1min Toes-to-Bar 20min AMRAP AMRAP = 73
Dec 7th
6 tags
WOD 11/30/11
Workout: Tabata Row Then: Deadlift @ 225# + Burpee Alternating Tabata Row = 80 Calories, Deadlift/Burpee = 52 Reps
Dec 7th
2 notes
4 tags
WOD 11/29/11
Workout: 1x Push-up + 2x Sit-up Ascending Ladder 15min AMRAP AMRAP = 13 Rounds + 7x Push-up Add one push-up and two sit-ups each round.
Dec 7th
4 tags
WOD 11/28/11
Workout: 5x5 Squat @ 205# 5x5 Shoulder Press @ 115# 5x5 Power Clean @ 115#
Dec 7th
5 tags
WOD 11/25/11
Workout: 10x Burpee + Lunge 100ft @ 45# Overhead 7 Rounds Time = 23:55
Dec 7th
1 note
November 2011
15 posts
5 tags
WOD 11/24/11
Workout: Team WOD Row 250m + Push Press @ 95# 20min AMRAP @ 45# Vest Players alternate and score is based on total reps of push press. Score = 101
Nov 28th
4 tags
WOD 11/22/11
Workout: 10x Push-up + 20x Sit-up + 30x Squat 7 Rounds Time = 15:31
Nov 23rd
6 tags
WOD 11/18/11
Workout: “Jones Crawl” 10x Deadlift @ 215# (115% Body Weight) + 25x Box Jump @ 24” Box 3 Rounds Time = 6:02
Nov 21st
5 tags
WOD 11/14/11
Workout: Front Squat @ 2x 53# KB + Rest 1min + Sit-up + Rest 1min + Push-up 5min AMRAP of each movement Front Squat = 42 Sit-up = 102 Push-up = 58
Nov 15th
2 notes
4 tags
WOD 11/10/11
Workout: 10x Pull-up + 10x Ring Dip 10 Rounds Time = 19:44
Nov 11th
5 tags
WOD 11/10/11
Workout: Run 25min @ 45# Vest
Nov 10th
11 notes
7 tags
Nov 9th
7 notes
5 tags
WOD 11/8/11
Workout: 30x Clean & Jerk @ 2x 53# KB Time = 4:30 That’s 35 seconds faster than last time. Nice.
Nov 9th
2 notes
Not what I wanted to wake up to.
This morning I woke to the aroma of chili. Normally this would be awesome but in this case I was wondering why there was such a strong smell of chili in my room which is on the second story of my house. Then I wondered why there was also a burning smell. Rushing downstairs I realized I had left my crockpot on high all night. What was a full pot was now reduced to half… I was ready to shed...
Nov 8th
6 tags
WOD 11/7/11
Workout: KB Snatch @ 53# KB (alternating arms) + Burpee 30-20-10 Time = 12:11
Nov 8th
4 tags
WOD 11/6/11
Workout: 10x Push-up + 20x Sit-up + 30x Squat 7 Rounds Time = 16:21
Nov 7th
1 note
5 tags
WOD 11/2/11
Workout: Medicine Ball Squat Clean @ 20# Ball + Burpee + (10-9-8-7-6-5-4-3-2-1) Jump Rope (100-90-80-70-60-50-40-30-20-10) Time = 16:02 First round was 10x MBSC + 10x Burpee + 100x Jump Rope and counted down from there.
Nov 4th
5 tags
WOD 11/3/11
Workout: Run 20min
Nov 4th
2 notes
5 tags
WOD 11/1/11
Workout: 10x Hang Clean & Jerk @ 2x 53# KB + 50x Sit-up 3 Rounds Time = 10:54
Nov 2nd
5 tags
WOD 10/31/11
Workout: 5x Pull-up + 10x Squat + 5x Ring Dip + 10x Lunge 20min AMRAP @ 45# Vest AMRAP = 8 Rounds + 5x Pull-up + 10x Squat
Nov 1st
October 2011
24 posts
5 tags
WOD 10/30/11
Workout: Run 20min
Oct 31st
2 notes
6 tags
Just Beat Arkham City
Wow… That was incredible! I think I need to go for a run so my mind can process everything that just happened.
Oct 31st
9 notes
4 tags
WOD 10/26/11
Workout: 10x Toes-to-Bar + 50x Jump Rope + 20x Squat + 100x Jump Rope 20min AMRAP AMRAP = 6 Rounds + 3x Toes-to-Bar
Oct 27th