8-10-11
12:00 pm
Sam

AMRAP 20:
500m Row
15 Wall Ball (20, as Rx’d)
15 Toes to Bar

3 2/3 rounds.

Awesome, fun WOD.

8-8-11
7:30 pm
Devlin

“Tabata This”
20 seconds on, 10 seconds off for 8 rounds of each movement:
Row (for calories)
Squats
Pull Ups
Push Ups
Sit Ups
- 1 Min. Rest between each movement
- Score for each movement is lowest number of reps achieved in any 1 round

6, 8, 2, 6, 12=34

The myth of linear progress.  This was less good than last time I did it 2 years ago.  Ah well, I was not feeling great or completely on my game.  Hips still tight too.

8-5-11
12:00 pm
Stanwyck

10 Overhead Squats (85# for 3 rounds, then 65#)
1 Pull up
9 Overhead Squats
2 Pull ups
8 Overhead Squats
3 Pull Ups
continue in this pattern until…
1 OH Squat
10 Pull Ups

Then finish with 20 burpees

15:15

Slowest guy in class; brutal.  Sucks that I had to drop down on the weight, but the tightness in my left hip flexor is really bothering me.  Each squat was pain, not in a good way.

8-1-11
7:30 pm
Devlin

20 Minutes Agility Work
——————————————
Five rounds for time of:
10 Pistols
15 Arch Rocks
20 Walking Lunges
25 Sit Ups

12:50

7-27-11
1:00pm
Sam

“Bear Complex”
5 rounds of:
7 cycles through the following complex (the Bear):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

65, 85, 95, 100 (2 cycles)

So much harder than it looked.  Exhausting.

7-18-11
7:30 pm
Devlin

Strict “Lynne”

5 rounds, for max reps of each movement:
Bench press (BW (200))
Strict Pull ups - no kipping

4, 9; 4, 7; 2, 4; 2, 3; 0, 3 = 36

Happy I can bench my bodyweight repeatedly, but wish I could do more reps.  Must get stronger.

7-11-11
7:30 pm
Devlin

15 Rep Max Overhead Squat

85#

———————————————————
3 minutes of single unders for max reps
1 min rest
repeat for a total of 3 sets

403, 391, 348 = 1142

Must get faster at jump rope; buy a better rope.

6-23-11
12:00
Jennifer

Dynamic Effort Box Squat
2-2-2-2-2-2-2-2
- 50-60% 1RM: 95-105
——-
5 rounds
10 Box jumps (24)
10 DB hang cleans (25)

9:05

6-9-11
1:00 pm
Jennifer

20 min ring practice
getting close to a muscle-up
————————————-
Thrusters
2-2-2-2-2-2-2
130 (pr)
————————————-
Sit-ups, max reps in 2 min: 81 (pr)
Burpees, max reps in 2 min: 30

5-31-11
12:00 pm
Jonesy

Strict Press 5-3-1+
Wendler Cycle 4, Week 3
90, 100, 115 (3), 120 (1; pr)
——————————-
As many rounds as possible in 7 min of:
7 Deadlifts (185)
7 Box Jumps (24)

5.5 rounds

First time back in a few weeks.

5-9-11
7:30 pm
Devlin

For Time:
10 Pull Ups (dead hang)
20 Thrusters (85)
30 Push ups
40 Hollow Rocks
50 Squats
40 Hollow Rocks
30 Push ups
20 Thrusters
10 Pull Ups (dead hang)

17:44

Killer.  Thrusters SUCK.  Must get better at them.

5-4-11
12:00 pm
Sam

Press 5-3-1+
Wendler - Cycle 3, Week 3
75%, 85%, 95%
85, 95, 110 (4x)
———————————-
4 rounds, for time:
20 Arch Rocks
15 Push Ups (Games Standard)
20 Squats

6:14

4-28-11
12:00 pm
Jennifer

10 rounds, for time:
5 Thrusters (65)
5 Sumo Deadlift High Pull (65)
5 Push Press (65)

Time: 18:53

Brutal.  Started at 75#, had to drop to 65# after 3 rounds or I was afraid I wouldn’t finish.

4-18-11
7:30 pm
Devlin

Strict Press - 5-5-5+
Wendler cycle 3, week 1
75, 85, 95(10x)
—————————————-
Mini Pushing “Nicole”
Complete as many rounds as possible in 15 minutes of
Push Ups - one, max rep set
Run 200m

6 rounds, 85 push-ups

4-14-11
12:00 pm
Jennifer

10 rounds for time:
5 ring dips
10 Back squats (45, rx)

in the 8 min range—not sure because can’t find the whiteboard photo!  Great, fun WOD.