Thursday, May 30, 2013

Wednesday, May 29, 2013

3 Rounds For Time:
20 - Hanging BB Snatch (95#)
20 - Box Jumps
20 - HR Push Ups
20 - Hanging BB Snatch(95#)
20 - Burpee Box Jumps
Time: 29:57RX

Long workout.  Thanks to Janet for pushing me to go faster and not stop!!
95# snatchs got heavy quickly but was determined to do it RX.

Tuesday, May 28, 2013

 Buy In:  50 Hollow Rocks

12:00 AMARP
25 -Double Unders
7 - Rings Dips
11- Deadlifts Power cleans instead of deadlifts(135#)
Total: 3rnds+DU, RD, 4 PCs

Cash Out: 50 Hollow Rocks

Tuesday, May 28, 2013

Saturday, May 25, 2013 Max pullups PR!

8:00 - Establish Max Rep Unbroken Pull Ups
Total: 16

12:00 AMRAP
3 - Deadlifts BW or (185#/275#)
6 - KB Goblet Squats
9 - HR Push Ups
Total: 7 rounds 

Conditioning
2 Rounds of :
30 Hollow Rocks
400 Meter Run or Row
Time: 6:46

Thursday, May 23, 2013 Fight Gone Bad!!!

Fight Gone Bad
3 Rounds - 5 Stations - 1:00 per Station for Toatl Number of Reps:
1 - Wallballs - 20 pound ball - Max Reps
2 - Sumo Dead High Pull - (75#) - Max Reps
3 - Box Jumps 20"- Max Reps
4 - Push Press - (75#) - Max Reps
5 - Row - For Calories
Rest 1:00
The clock does not reset or stop between exercises. On call of "rotate," move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Total: 303 reps!
Super excited to get over 300 reps!  Pretty much went all out on my wallballs and Push presses and then did what I could for the rest.  My last row I hit 20 calories!!!  This has to be one of my favorite workouts.

Wednesday, May 22, 2013

Wednesday, May 22, 2013 NANCY!


Nancy
5 Rounds For Time
400 Meter Run
15 - OHS (95#)
Time: 17:47!!!
Very happy with my time.  Kinda upset that I broke up my first set of OHSs.  I did the rest of the rounds unbroken.  I will remember that for next time.  I held a nice steady pace during the run and pushed a little harder in the last 400m.

Tuesday, May 21, 2013

Tuesday, May 21, 2013 Push Press PR!


Push Press:  5 -5 - 4 -3 -2 - 2 -1
215#  !!!!!

3 Rounds (12:00 Time Cap)
500 Meter Row
15 - Burpees
80 - Double Unders (40 Du's, then singles for rest)
Total: 2 Rounds

Monday, May 20, 2013 3rm Overhead Squat PR!!!


Strength and conditioning
Strength- 1) 12 min to find 3rm overhead squat
175#!!!
2) 3sets max pull ups.
10

Wod- 10 min AMRAP 
3 hspu
5 back squat 225#/135#
7 t2b
100m
total: 4 rounds +1HSPU

My 1RM for overhead squat was 165#  I killed that with a 3rm of 175#!  

Thursday, May 2, 2013

Wednesday, May 1, 2013


5 Finger Discount
10, 9, 8,  7, 6, 5, 4, 3, 2, 1

Thrusters 135#
Deadlifts 135#
Wallballs 20#
Time: 21:53

10 - 7 I did power cleans instead of deadlifts.  6-1 I did dead lifts.