Row/Burpee

WOD:
Front Squat 3-3-3-3-3
100kg-105kg-110kg-115kg-120kg

For Time:
2000m Row (7:45)
50 Burpees
10:39

KB Agavaporized

WOD:
For Time:
27 KB Cleans@2-20kg
27 Push-Ups
21 KB Cleans@2-20kg
21 Push-Ups
15 KB Cleans@2-20kg
15 Push-Ups
9 KB Cleans@2-20kg
9 Push-Ups

5:59

CB-BBJ

WOD:
12 min. AMRAP
Chest to Bar Pull-Up
on the top of each minute
3 Burpee Box Jump@30'

68 Reps

15.5

WOD:

15.5 For Time:

27 Calorie Row

27 Thrusters @95lbs/65lbs

21Calorie Row

21 Thrusters @95lbs/65lbs

15 Calorie Row

15 Thrusters @95lbs/65lbs

9 Calorie Row

9 Thrusters @95lbs/65lbs

8:15

Happy with my scores this year with the exception of 15.1a, Chest to Bar still needs work!!

Open Ranks:
Rio De Janeiro-7
Brasil-102
Latin America-390
World-9784

LPO 158

WOD:

Snatch: 4-3-2-4-3-3@75kg-80kg-85kg-75kg-80kg-85kg

3x1 Power Clean- 3 Power Jerk@95kg, 

1 Power Clean-2 Power Jerk@100kg

Alternating (95kg-100kg-95kg-100kg-95kg-100kg)

Thruster Heaven

WOD:
FIND 3 Rep Max Thruster -205lbs

4 Rounds AMRAP
60 sec. Thruster@115lbs    17-12-12-10
30 sec. rest
60 sec. Row for cals     19-16-17-18
30 sec.

15.4 Again

WOD:
15.4 8min. AMRAP
3 HSPU
3 Clean@185lbs
6 HSPU
3 Clean@185lbs
9 HSPU
3 Clean@185lbs
12 HSPU
6 Clean@185lbs
15 HSPU
6 Clean@185lbs
18 HSPU
6 Clean@185lbs
21 HSPU
9 Clean@185lbs…

71 Reps

15 min. AMRAP 

Parking lot low Sled Push @135lbs

3 MU or 1 Rope Climb

6.5 Rounds

For Time 21-15-9

Deadlifts @185lbs

Wallballs @20lbs 10ft.

Burpees

7:58

15.4

WOD:
15.4 8min. AMRAP
3 HSPU
3 Clean@185lbs
6 HSPU
3 Clean@185lbs
9 HSPU
3 Clean@185lbs
12 HSPU
6 Clean@185lbs
15 HSPU
6 Clean@185lbs
18 HSPU
6 Clean@185lbs
21 HSPU
9 Clean@185lbs…

46 Reps :( WHHAAAAT , New HSPU standard had me shit the bed…I will do better , have to repeat!!

Thursday Filller

Feeling like a fat ass and wanted to move, nothing to intense bc of 15.4
WOD:
AMRAP
60 sec. Burpees
60 sec. HS Walk
60 sec. High Knees
60 sec. Reverse Snow Angels
45 sec. Burpees
45 sec. HS Walk
45 sec. High Knees
45 sec. Reverse Snow Angels

30 sec. Burpees
30 sec. HS Walk
30 sec. High Knees
30 sec. Reverse Snow Angels

15 sec. Burpees
15 sec. HS Walk
15 sec. High Knees
15 sec. Reverse Snow Angels

Open Training (Crossfit Triumph)

WOD:
3x10 Shoulder Press @135lbs-135lbs(F8)-125lbs(F9)-15 KB Cleans@55lbs
rest 1 min. in between Sh Press and Cleans, 2 min. in between super sets

12 min. Death by Ring MU…
once you fail restart @1 rep and go back up
Worked up to 5 twice.

Open Training (Triumph Crossfit)

WOD:
3x10 Deadlift@295lbs-5 30' Box Jumps

3 Rounds for Time:
15-1 Arm Alternating Walking Overhead Lunges @55lbs KB (left arm)
50 Double Unders
15-1 Arm Alternating Walking Overhead Lunges @55lbs KB (right arm)

200m Run w/ 80lbs Sandbag

12:57

L.A. Fitness

WOD:

Bro out!!

4x6 Back Squat @235lbs

4x6 Bench Press @205lbs

21-15-9

Rope Cable Curls

Rope Tricep Ext. 

Huge Pumps

Runcovery

WOD:
Run 30 min. 130-150hr
end with hillrace against brother and yoga/ handstand walk practice

15.3 (Crossfit Triumph)

WOD:
14 min. AMRAP
7 Ring Muscle-Ups
50 Wallballs @20lbs/14lbs 10ft/9ft Target
100 Double Unders

410 Reps

KB Purgatory

12/3/15

WOD:
KB Purgatory (not as bad as KB HELL)
For Time
10 KB Cleans@2-20kg
10m Front Rack Farmer's Walk
10 KB Push Presses@2-20kg
10m Front Rack Farmer's Walk

10 KB Bent Over Rows@2-20kg

rest 2 min.

12 KB Cleans@2-20kg

10m Front Rack Farmer's Walk
12 KB Push Presses@2-20kg
10m Front Rack Farmer's Walk

12 KB Bent Over Rows@2-20kg

rest 2 min.

14KB Cleans@2-20kg
10m Front Rack Farmer's Walk
14 KB Push Presses@2-20kg
10m Front Rack Farmer's Walk

14 KB Bent Over Rows@2-20kg

7:58

Open Training

11/3/15
WOD:
5x3 Back Squat 120kg-120kg-125kg-125kg-130kg (felt heavy)
12 min. AMRAP
40 Double Unders
30 WallBall (10ft, 9kg ball)
20 Cal Row
10 Burpee Box Overs
5 Ring Muscle Up
2 Rds, 40 DUs

Diane

10/3/15
WOD:
3x10 (5 each Leg) Front Rack Lunges @155lbs
Diane: For Time 21-15-9 
Deadlifts@225lbs
Handstand Push-Up
3:58

CF LVL2 Course WOD 2

8/3/15
WOD:
CF Level 2 Course WOD
5x2 Max Squat Clean
205lbs-225lbs-235lbs-245lbs (ran out of time)

CF LVL 2 Course WOD 1

7/3/15

WOD:
CF Level 2 Course WOD
Teams of 3, 12 min. AMRAP
10 Hang Power Snatches@105lbs
10 Push-Ups
20 Air Squats
Once Snatches are complete, tag in partner, then perform rest of triplet. Score is # of Hang Snatches completed. 135

15.2

6/3/15
WOD:
15.2
In 3 min. windows complete:
2x 10 OHS@95lbs-10 Chest-Bar Pull-Ups
2x 12 OHS@95lbs-12 Chest-Bar Pull-Ups
2x 14 OHS@95lbs-14 Chest-Bar Pull-Ups
2x 16 OHS@95lbs-10 Chest-Bar Pull-Ups
………..
137 reps

LPO 157

4/3/15

WOD:
3-2-3-2-3-3 Snatches 80kg-85kg-80kg-85kg-80kg-85kg
6x 1 Power Clean- 4 Power Jerks@95kg
4x4 Deadlifts @150kg

Open Training

3/3/15
WOD:
5 Rounds ME
30 sec. Thruster @95lbs (12-13-13-13-13)
30 sec. Double Unders (21-27-32-35-25)
30 sec. rest

4 Rounds ME
60 sec. Wallball@9kg-10ft (26-24-22-19)
60 sec. Chest to Bar (16-15-11-11)
60 sec. HSPU strict (16-12-12-8)
60 rest
58-51-45-38

15.1 & 15.1a

 2/ 3/15
WOD:
15.1
9 min. AMRAP
15 Toes to Bar
10 Deadlift@115lbs
5 Snatches@115lbs
154 reps
15.1A
Max Clean and Jerk in 6'
110kg/242lbs