Snatches/AMANDA

Snatch upto 87.5kg PB

Amanda

9-7-5 reps:

• Muscle ups
• Squat Snatch 60kg

 06:05 Rxd

Front Squats,CnJ's, 12.4

Front Squat upto 130kg
Clean n Jerk upto 115kg
Clean upto 120kg

12.4

12 min AMRAP

• 150 Wall Balls
• 90 Double Unders
• 30 Muscle ups

21 Muscle ups - 261 Reps

OPEN WOD 12.2

10 min AMRAP

• 30 Snatches @ 35kg
• 30 Snatches @ 62.5kg
• 30 Snatches @ 75kg
• AMRAP 92.5kg in remaining time

71 reps, Im confident I'd clear 75 reps on another run through.

CrossFit Total

Back Squat - 160kg
Press - 70kg
Deadlift - 230kg

460kg TOTAL

15 min AMRAP

AMRAP: 15 mins

• 20 Double Unders
• 10 KB Swings @ 32kg
• 10 Burpee - Box Jumps @ 24"

9 Rounds + 8 Double Unders

MURPH

Saturday 22nd

Murph

In a 10kg vest

• Run 1 mile
• 100 pull ups
• 200 Press ups
• 300 Air Squats
• Run 1 mile

32:22

Front Squats/CnJs/Elizabeth

Front Squat singles upto 85% - 120kg
Clean n Jerk upto 110kg

Elizabeth

21-15-9 reps

• Squat Clean @ 60kg
• Ring Dips

05:10 Rxd, wanted sub 5, next time!!!

KARABEL

10 Rounds for time:

• 3 Power Snatch @ 60kg
• 15 Wall Balls @ 9kg/10 foot Target

11:07 Rxd

Snatches, 2 x heroes

Hang Snatch upto 72.5kg (PB)
Squat Snatch upto 80kg

NATE

20 min AMRAP:

• 2 Muscle ups
• 4 HSPUs
• 8 KB Swings @ 32kg

19+1 MU

rest 5 hours

GATOR @ 100kg

8 Rounds for time:

• 5 Front Squats @ 100kg
• 26 Ring Press ups

17:28

Back Squats, CnJ, Wittman

Back Squats 5 x 5 - 80kg,100kg,120kg,140kg,150kg PB

Clean n Jerk upto 110kg, comfortable

Wittman

7 Rounds for time:

• 15 KB Swings @ 24kg
• 15 Power Cleans @ 42.5kg
• 15 Box Jumps @ 24"

14:19 Rxd

Past few days

Friday

Back Squats x 5 upto 140kg, (150kg were to shallow after watching video)

2012 Games Triplet

3 Rounds for time:

• 8 Split Snatch, alternating feet @ 52.5kg
• 7 Bar Muscle ups
• Run 400m

09:04 Rxd

Saturday

Take 12 mins to hit a 1RM Front Squat - 137.5kg PB, I believe 140kg was there but ran out of time

"BAZ"

30 minute AMRAP

• 30 Double Unders
• 8 Squat Cleans @ 70kg
• 11 H/R Press ups

14 + 1 Clean (31 reps) PB

Past few days

Wednesday

Snatch upto 75kg

"RANKEL"

20 min AMRAP

• 6 Deadlifts @ 102.5kg
• 7 Burpee Pull ups
• 10 KB Swings @ 32kg
• Run 200m

8 + 15m Run

20 min rolling clock

• On every odd minute 10 HSPUs
• On every even minute 15 GHDs

Thursday

Grace @ 100kg for time

10:50 Rxd

Front Squats/Fat FRAN

Front Squats x 3 - 80kg,100kg,115kg,125kg, 132.5kg (2 reps)

FAT FRAN

21-15-9 reps for time:

• Thrusters @ 60kg
• C2B Pull ups

06:09 Rxd

Fat Kelly, Power Snatches

AM

5 Rounds for time:

• Run 400m
• 30 Box Jumps @ 30"
• 30 Wall Balls @ 12 foot

24:00 Rxd

PM

20 mins to hit a 1RM Power Snatch - 82.5kg PB

On minute every minute for 5 mins - 5 TnG Power Snatch @ 50kg

On minute every minute for 5 mins - 5 TnG Power Snatch @ 55kg

On minute every minute for 5 mins - 5 TnG Power Snatch @ 60kg

On minute every minute for 5 mins - 5 TnG Power Snatch @ 65kg

All Unbroken and comfortable.

Last few days

Thursday

1RM OUTLAW complex

• 1 Hang Power Clean
• 1 Push Press
• 1 Front Squat
• 1 Split Jerk

upto 100kg

20 minute AMRAP

• 50 Double Unders
• 3 Ring MU's
• 12 KB Swings @ 32kg
• 3 Bar MU's
• 12 Power Clean 65kg

5 Rounds + 1 Bar MU

Friday

Back Squat 5-130kg, 5-140kg, 3-145kg, 3-151kg PB

Hang Squat Snatch - 70kg PB

33-27-21 reps for time:

• Hang Power Snatch 42.5kg
• Wall Balls
• Double Unders

09:31 Rxd

Sunday

Snatch - 80kg

CnJ - 120kg

Clean  - 122.5kg, missed Jerk

5 Rounds for time:

• 5 Back Squat 122.5kg
• 10 Burpee Ring MU's

15:20 Rxd

Split Jerk/METCON

Work on skills - HSPU,pull ups, 32kg KB Cleans/Snatches

10 mins to hit a 1RM Split Jerk - 126kg PB

5 Rounds for time:

• 12 Shoulder to Overhead @ 85kg
• 16 Burpees Pull ups
• 20 Toes 2 Rings

25:20 Rxd

Squats/METCON

Back Squat singles upto 150kg
Front Squat singles upto 136kg PB

5 Rounds for time:

• 11 OH Squats @ 62.5kg
• 11 Ring Press ups
• 11 Deadlifts @ 62.5kg
• 22 Double Unders

13:42 Rxd

Friday

Friday

2 Rounds for time:

• 30 Squat Snatch @ 60kg
• 30 Pull ups
• 30 Burpee Broad jumps
• 30 Deadlifts @ 110kg
• 30 Double Unders
• 30 T2B

32:55 Rxd

past 2 days

Wednesday

Work upto a 1RM Power Clean n Jerk - 112.5kg PB

For time:

• 15 CnJ @ 55kg
• Run 400m
• 5 Rope Climbs
• 12 CnJ @ 65kg
• Run 300m
• 4 Rope Climbs
• 10 CnJ @ 75kg
• Run 200m
• 3 Rope Climbs
• 8 CnJ @ 85kg
• Run 100m
• 2 Rope Climbs
• 6 CnJ @ 90kg

Change plates in between

19:25 Rxd

Thursday

3 Rounds for time:

• 10 Muscle ups
• 25 Wall Balls
• 30 GHDs

12:04 Rxd

Tough day

complete 16 mins of every 30 secs

• 3 Squat snatch TnG @ 55kg
• 3 Strict HSPU
• 3 Hang Power Snatch @ 55kg
• 6 Pistols

Unbroken

spend 10 mins to hit a heavy squat snatch - 75kg, missed 80 x 3!!

6 Rounds for time:

• 6 Back Squat @ 125kg
• 10 KB Swings @ 32kg
• 15 Box Jumps @ 24"

14:19 Rxd, Unbroken

LONDON THROWDOWN WOD 3...And some

LT WOD 3 - 10:21 Rxd

PM

work upto a heavy 3 rep max front squat - 130kg

5 Rounds for time:

• 3 Barbell Complex @ 90kg - Deadlift, Hang Clean, Push Jerk, Front Squat, Split Jerk
• 3 Bar complex - 1 Bar Muscle ups, 2 C2B Pull ups, 3 T2B
• Row 300m

If you break a complex then re-start. 29:07 Rxd

Mega fatigued after LT WOD 3

Last 2 days

Wed 21st

Snatch Tekkers for sets of 4x6 unbroken @ 45kg
singles upto 86kg PB

For time:

• 53 Front Squats @ 75kg
• 53 KB Swings @ 32kg
• Row 700m
• 43 Hang Power Clean @ 75kg
• 43 Pull ups
• Row 500m
• 33 Pistols
• 33 Hand Release Press ups
• Row 300m
• 22 Double Unders
• 22 Burpees
• Row 100m

27:07, Brutal!!!!

Thursday 22nd

18 min running clock, every 30 secs

• On 1st 30 secs...3 Strict press @ 50kg
• On 2nd 30 secs.....3 Strict Pull ups 
• On 3rd 30 secs.....3 Split Jerks, working speed
• On 4th 30 secs......3 Muscle ups
• Continue for 18 mins

Unbroken and comfortable, great warm up

7 Rounds for time:

• 3 Bar Muscle ups
• 6 HSPUs
• 9 GHDs
• 12 Box Jumps 30"
• 10m Handstand walk

14:44 Unbroken

Past 2 days

London Throwdown WOD 2 - 282 reps

Tuesday 20th

Take 12 mins to hit a 1RM Clean n Jerk - 115kg

17 min AMRAP:

• 7 Burpee Box Jumps @ 40"
• 7 Push Press (no jerks) @ 75kg
• 2 Rope climbs

6 + 7 reps

METCON/SNATCH/NASTY GIRLS

3 Rounds For time:

• 12 Ring MU's
• 24 HSPUs
• Run 800m

22:55 RXD

rest 6 hours

20 mins to find a 1RM Snatch  - 85kg PB

Bar MU "Nasty girls"

3 Rounds for time:

• 50 Air Squats
• 7 Bar Muscle ups
• 10 Hang Power Clean 60kg

05:22 RXD, unbroken

Past 2 days

Tue 13th

22 min AMRAP

• 3 Split Jerks @ 100kg
• 12 GHDs
• 12 Burpees 12" touch

8 Rounds + 8 Burpees

Wed 14th

MU tekkers

Snatch Complex

• 1 Squat Snatch
• 1 Hang Squat Snatch
• 1 OH Squat
• 1 Snatch Balance

upto 60kg

Squat Snatch upto 80kg, missed 83kg narrowly!!

For time:

• 100 Double Unders
• Row 200m
• 5 Deadlifts @ 180kg
• Row 400m
• 10 Deadlifts @ 140kg
• Row 600m
• 15 Deadlifts @ 120kg
• Row 800m
• 20 Deadlifts @ 100kg
• 100 Double Unders

All unbroken except 1st set of DU's (1 trip) 15:02 Rxd

London WOD 1/ METCON

London Throwdown WOD 1 - completed

PM

6 Rounds for time:

• 5 Squat Cleans @ 102.5kg
• 5 Bar Muscle ups
• 20 Box Jumps @ 24"

18:42 Rxd

"LEST WE FORGET"

18 min AMRAP:

• 11 Hang Power Snatch @ 35kg
• 11 Burpees
• 11 Thrusters @ 35kg
• 11 Pull ups

Rest for 1 minute on the 11th minute

8+3 Rxd, 22 rep PB

CnJ/ Chipper

Friday 9th November

Clean n Jerk singles upto 115kg

Rest 5 mins

For time:

• 10 Bar Muscle ups
• 20 Deadlifts @ 140kg
• 30 Power Cleans @ 60kg
• 40 KB Swings @ 32kg
• 50 Calorie Row

10:26 Rxd

Snatches/METCON

AM

Snatch - 50kg,60kg,70kg,75kg,77.5kg,80kg, failed 82.5kg x 3

PM

For time:

100 Double unders

then 3 Rounds

• 7 Muscle ups
• 10 OH Squats @ 60kg
• 20 Over box jumps @ 24"

100 Double Unders

10:20 Rxd

Front Squats/ METCON

Work upto a heavy Front Squat single - 80kg - 100kg -120kg- 130kg
Sets of 10 HSPUs in between reps

5 Rounds for time:

• 5 Squat Clean Thrusters @ 80kg
• 10 Burpees
• 10 GHDs
• Row 300m

17:11 Rxd

PM

KB Snatch Tekkers working upto 32kg each arm for sets of 5

Hang Squat Snatches/ Bar "AMANDA"

Hang Squat Snatches upto 65kg

"AMANDA on the bar"

9-7-5 reps for time:

• Squat Snatches @ 60kg
• Bar Muscle ups

05:36 Rxd

missed 1 snatch

BARBELL COMPLEX

With a 92.5kg Barbell perform 30 rounds of the following:

• Deadlift
• Hang Power Clean
• Push Jerk
• Split Jerk

23:59 Rxd

Back Squats/Skill AMRAP

Back Squats 5 x 5 - 100kg,120kg,135kg,140kg,145kg (PB)

15 Minute AMRAP

• 7 Paralette HSPUs to a 7" deficit
• 14 Pistols
• 21 Double Unders

7 + 14 Pistols

Trip to CF Notts/ Team Throwdown

Olympic lifting at CF Nottingham

Clean 122.5kg (PB)
Clean n Jerk 120kg (equal PB)

9 min AMRAP

• 3 Muscle ups
• 9 Burpees

10+2 MU's

Team Throwdown with CF Tyneside

Great days training!! Loads of positives!!

Shoulder Press/ Tyneside throwdown

Wed 24th

Shoulder Press x 3 upto 62.5kg, x 1 upto 68.5kg (PB)

Thur 25th

30 minute window:

D.T

5 Rounds

• 12 Deadlifts @ 70kg
• 9 Hang Power Cleans @ 70kg
• 6 Shoulder to Overhead

30 Muscle ups

in remaining time AMRAP:

• 5 Front Squats @ 70kg
• 10 Burpees

10 Rounds Rxd

"GAUNTLET"/ SNATCHES

"The Gauntlet"

in a 30 minute window:

"JACKIE"

• Row 1k
• 50 Thrusters @ 20kg
• 30 Pull ups

"KARABEL"

 

10 Rounds

• 3 Power Snatch @ 60kg
• 15 Wall Balls @ 9kg

in remaining time AMRAP Cindy - 5 Pull ups, 10 Press ups, 15 Air Squats

9 Rounds + 21 reps

PM

Snatch, rest as needed between sets

2 x 2 @ 57.5kg

2 x 2 @ 65kg

2 x 1 @ 72.5kg

2 x 1 @ 77.5kg

Happy with that after this mornings WOD

Clean n Jerk Singles

Clean n Jerk upto 115kg, Failed jerk @ 121kg

Front Squats x 2 upto 130kg

7 min ladder

• 1 Hang Power Clean @ 70kg
• 1 T2B
• 2
• 2
• 3
• 3
• etc

Round 10 + 2 Hang Power Cleans = 112 reps

SNATCHES/ LONDON THROWDOWN WOD

20 mins to hit a 1 Rep Snatch - 75kg, failed 80kg x 3

rest 5  mins

• 100 Power Snatches for time using 40kg barbell.

On 1st minute perform 1 Lateral burpee, 2nd perform 2 etc. 

07:38 Rxd, hit my 99th Snatch on 7 mins exactly.

Front Squat/Barbell work/MATCON/Team training

Work upto a heavy Front Squat - 130kg (comfortable)

Every 30 secs for 10 rounds complete:

• 1 Power Snatch + 1 Hang Squat Snatch @ 60kg (no misses)

rest 5 mins

Every 40 secs for 10 Rounds complete:

• 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 95kg (missed 2nd jerk and 10th Hang Squat Clean)

For time:

Complete 100 Double Unders

Then 10-20-30 reps of:

• Box Jump @ 30"
• KB Swing @ 32kg
• Burpees with a jump n touch 6" above your reach

100 Double Unders

10:30 Rxd

Team Training focusing on KB Thruster and KB Snatch @ 24kg

3 x METCONS/ ROWING CONDITIONING

3 Rounds for time:

• 7 Deadlifts 160kg
• 15 HSPUs

04:06 Rxd

Rest 5 mins

3 Rounds For Time:

• 7 Power Clean 90kg
• 15 C2B Pull ups

07:49 Rxd

Rest 5 mins

3 Rounds for time:

• 7 Hang Power Snatch 60kg
• 15 Ring Dips

03:43 Rxd

Rest 5 Hours

Row 300m in under 60 secs then rest 60 secs x 10 rounds

Brutal workout, was averaging about 57 secs per 300m.

Front Squat/Clean n Jerk/ METCON

Front Squat upto a heavy single - 130kg (comfortable)

Clean n Jerks x 2 upto 110kg, cleaned 115kg but missed jerk!!

3 Rounds no time

• 7 Muscle ups
• 14 Wall Balls
• 50 Double Unders

all unbroken

For time:

• 30 T2B
• 20 KB Thrusters 24kg each arm
• Row 1k
• 20 KB Thrusters 24kg each arm
• 30 T2B

09:52 Rxd

Must get better at KB Thrusters

Back Squats 5 x 3/ Snatches/METCON

Back Squat x 3 - 100kg,120kg,130kg,140kg,150kg

Snatch x 1 50kg,60kg,65kg,70kg,75kg,80kg, 85kg (Failed)

Snatch for volume touch n go

• 42.5kg stop at 15 reps (15)
• 50kg stop at 10 reps (10)
• 60kg stop at 7 reps (7)

rest 3 mins inbetween sets, all sets comfortable

10 min Handstand walk practice

3 Rounds for time:

• 45 Pull ups
• 30 Box Jumps @ 24"
• 15 OH Squats @ 50kg (unbroken)

12:12 Rxd

past few days

1 Hang Clean + Split Jerk upto 112.5kg (PB)

Snatch x 2 upto 75kg
Snatch x 1 upto 82.5kg (PB)

30 Muscle ups for time - 04:13 (PB)

Team Training for DWF

Highlights for me was a new 2RM PB Front Squat  - 132.5kg

1 Push JERK + 1 Split Jerk upto 115kg (PB Push Jerk)

Split Jerk x 1 upto 125kg (PB)

Barbell Complex

Using one bar, change the plates

• 1 Squat Clean
• 3 Front Squats
• 3 STOH

60kg-60kg-70kg-70kg-80kg-80kg-90kg-90kg-80kg-80kg-70kg-70kg-60kg-60kg

11:43 Rxd, missed the 3rd STOH @ 90kg and 3rd STOH @ 80kg on the way back down!!

Snatch/NANNIE/ 2 x 3 min AMRAPs

1 x HIGH HANG SNATCH + 1 MID HANG SNATCH upto 60kg

"Nannie"

For time:

• 50 DU's
• 15 OH Squat @ 42.5kg
• 40
• 15
• 30
• 15
• 20
• 15
• 10
• 15

05:40 Rxd, pretty happy with that considering my legs are fried

PM

3 min AMRAP

• 7 KB Thrusters @ 24kg each hand
• 7 Burpees

3 Rounds + 7 Thrusters

rest 1 min

3 min AMRAP

• 7 KB Swings 24kg
• 7 Pistols

6 Rounds + 2 Swings

Back Squats/METCON x 2/CLEANs

Back Squat 5x5 @ 110kg,120kg,130kg,140kg,150kg (for 2 reps, legs were real tired)

Lacee Kovacs ladder - 10 min Ladder

• 1 CnJ @ 60kg
• 1 Burpee C2B Pull up
• 10 DU's
• 2
• 2
• 20
• etc

8 CnJs + 2 C2B Burpee Pull ups

Rest 4 Hours

1 Power Clean + Push Jerk + Split Jerk upto 105kg, failed Push Jerk on 110kg (PB Power Clean)

For time:

• Row 1k
• 20 HSPUs (unbroken)
• Row 750m
• 15 HSPUs (13+2)
• Row 500m
• 10 HSPUs (Unbroken)
• Row 250m
• 5 HSPUs (Unbroken)

12:18 Rxd

CHIPPER

For time:

• Run 800m
• 21 Shoulder to Overhead @ 70kg
• 21 C2B pull ups
• Run 400m
• 15 STOH 70kg
• 15 C2B pull ups
• Run 200m
• 9 STOH 70kg
• 9 C2B pull ups

11:01 Rxd

Snatches/METCON/FRONT SQUATS/TEAM TRAINING

1 x Power Snatch, 1 x Squat Snatch - 60kg,65kg,70kg,75kg,77.5kg (PB Power Snatch) Failed 80kg on both.

rest 5 mins

5-4-3-2-1 reps for time:

• Ring Muscle ups
• Power Snatch @ 75kg

05:38 Rxd, no missed reps

PM

Front Squat x 2 upto 130kg

Team Training

Highlights for me were 

4 x unbroken 24 foot Handstand walks

105kg Bear complex, could have more with more time....

50 Unbroken Pull ups

Front Rack holds @ 80kg are harder than expected.

Deadlifts, 2 Metcons

Deadlifts 3 x 3 - 150kg,190kg,200kg. 3x1 - 210kg,217.5kg,220kg PB

10 rounds for time:
-10 wall balls 9kg
-10 T2B

08:27 Rxd

10 rounds for time
- 1 Burpee bar muscle up
- 1 Burpee ring muscle up
- 1 8" deficit Paralette HSPU

08:14 RXD

CnJ/ AMRAP

Work upto a heavy Front Squat - 120kg

Work upto a heavy Clean n Jerk - 100kg,110kg,115kg,121kg (failed the jerk, PB clean)

rest 5 hours

22 min AMRAP

• 25 Double Unders
• 6 HSPUs
• 6 Squat Cleans @ 100kg
• 6 C2B pull ups

7 + 2 Squat Cleans

Back Squats/OUTLAW/METCON

Take 15 mins to hit a new 5RM back squat
80kg,120kg,135kg, 150kg (4 reps, was gay on the 5th rep and bottled it!! Thats what I get for drinking on Sat night)

Snatch 2x2 @ 52kg, 2x1 @ 55kg, 2x1@65kg, 2x1@ 72.5kg rest 1 min inbetween reps 4 x 1 @ 60kg, rest 30 secs inbetween reps

For time:

• 100 Double Unders

then 5 Rounds of:

• 20 Box Jumps @ 30"
• 15 KB Swings @ 32kg
• 10 Wall Balls 9kg-12' target

11:52 Rxd

Handstand walk practice constantly getting 30'

OUTLAW/ AMANDA

After yesterdays tough double session I wasnt feeling great today and the lifting was tough!!

20 mins to hit a 1RM Snatch - 72.5kg (kept coming on my toes when I went higher)
20 mins to hit a 1RM Clean n Jerk - 110kg, didnt try any higher because this was a huge struggle

rest 5 mins

AMANDA

9-7-5 reps

• Muscle Ups
• Squat Snatches @ 60kg

07:32 Rxd, missed 2 snatches. Happy considering I wasnt feeling great, still no excuses!!

Outlaw 7/metcon/ team training.

Take 10 mins to hit a 1RM Front squat - 135kg PB

Every 30 seconds for 4 mins perform

- 1 power snatch, 1 hang squat snatch @ 60kg, no misses

Every 45 seconds for 6 mins perform

- 1 power clean, 1 hang squat clean, 1 push press @ 90kg, no misses.

6 rounds for time:

-10 power snatch 40kg

-10 wall balls 10kg

-10 over bar burpees

-10 ab mat sit ups

11:41 RXD

Evening team training for DWF, 

Highlights were 3 x 20 unbroken OH squats 50kg, roughly 3 min rest inbetween

1 RM THRUSTER 97.5kg PB

Outlaw 6/METCON

Snatch off blocks at knee height upto 65kg x 2, 67.5kg x 1
Clean off Blocks at Knee height upto 100kg x 2, 105kg x 1

For time:

• 20 Thrusters @ 50kg
• Run 100m
• 1 Rope Climb @ 15'
• 15 Thrusters @ 60kg
• Run 200m
• 2 Rope Climbs @ 15'
• 10 Thrusters @ 70kg
• Run 300m
• 3 Rope Climbs @ 15'
• 5 Thrusters @ 80kg
• Run 400m
• 4 Rope Climbs @ 15'

Use 1 bar and change the plates

12:33 Rxd

Outlaw 5

10 x 1 High Hang Clean (Bar in crease of hip) + 1 Push Jerk upto 100kg, was so tempting to roll the bar further down my thigh but I was happy to keep it strict

5 x 3 Pendlay Row upto 85kg
5 x 3 Strict Split Press upto 60kg

Back Squat - 5 @ 117.5kg, 3 @ 125kg, 3x3 @ 132.5kg (2 mins rest inbetween sets)

rest 5 hours

4 Rounds, resting the time each round too inbetween rounds

• 10 unbroken Front Squats @ 92.5kg
• Run 400m

1) 2:03

2) 2:08

3) 2:34 (missed the clean)

4) 2:11

Pretty tough 

Outlaw 4/ METCON

10 x 1 High Hang Snatch (bar in crease of hip) - 30kg,35kg,40kg,42.5kg,45kg,47.5kg,50kg,52.5kg,57.5kg

5 x 3 Snatch grip push press into3 OH Squats - 40kg,50kg,55kg,60kg,65kg (really comfortable)

For time:

• 10 Squat Snatch @ 60kg
• 10 H/R Burpees
• 8 Squat Snatch @ 60kg
• 10 H/R Burpees
• 6 Squat Snatch @ 60kg
• 10 H/R Burpees
• 4 Squat Snatch @ 60kg
• 10 H/R Burpees
• 2 Squat Snatch @ 60kg
• 10 H/R Burpees

10:37 Rxd

3 x max sets of Ring Muscle ups - 9,7,7 (3 mins rest between sets)

Good days training

5x3 front squat upto 130kg (PB)
10 mins to hit a 1RM Power snatch - 75kg
On min every min for 10 mins-1 power snatch,3 OH Squats, 67.5kg for 3 mins, 60kg for 7 mins. Didn't want to reduce weight but didn't feel comfortable

Coach for 1 hour

For time:
-row 500m
-50 DU's
-20 C2B pull ups
-10 OH squats 60kg
-20 Box jumps 30"
-10 power cleans 90kg
-20 lateral burpees
-10 deadlifts 145kg
-20 kb swings 32kg
-50 DU's
-run 400m

14:03 rxd

Rest 4 hours

20 min clock, 10 HSPUS on even minute, 15 T2B on odd minute

Unbroken for first 7 sets.

Outlaw 3

First time using blocks, bar above knee.

Snatch upto 60kg
Clean upto 85kg

HSPU & KB Snatch work, happy to use my left arm.

10-8-6-4-2 reps:

- Ring MU
-OH Squat 50kg

07:31, MUs were tough.

Outlaw 2

7 x 2 Hang clean and 1 push jerk-60-70-80-90-95-100-105 (f)
Split press 5x3- 50,52.5,55,55,57.5kg

Back squats 8 x 100kg, 5 x 110kg, 2 x 5 - 117.5kg, 1 x 3 - 125kg

7 rounds

-Row 20 calories
-5 power clean n push jerks 85kg
Rest 1:1

1:56, 1:52, 1:48, 1:42, 1:52, 1:42, 1:38

Can't have been warm enough at the beginning

3 x max strict pull ups, rest as needed

23-17-17. Pull ups need improving.

Outlaw day 1

Hang Snatch 7 x 2 - 30kg/40kg/50kg/55kg/60kg/65kg/70kg (1 rep)
Heaving Snatch balance 5 x 3 - 30kg/40kg/45kg/50kg/55kg - first time ever doing this movement

15 min Handstand walk tekkers

For time:

• Run 400m
• 21 C2B pull ups
• 12 24KG KB Thrusters
• Run 400m
• 15 C2B Pull ups
• 9 24kg KB Thrusters
• Run 400m
• 9 C2B Pull ups
• 6 24kg KB Thrusters

11:02 Rxd, KB Thrusters smashed me!!

CnJ/ Hammer

Work upto a heavy front squat - 130kg, comfortable

Work upto a heavy Clean n jerk - 120kg PB

2 rounds, no time

- 6 muscle ups, no false grip
- 10 HSPUs
- 10 T2B

HAMMER

5 rounds with 90 secs rest in between rounds
- 5 power cleans 60kg
- 10 Front Squats 60kg
- 5 Jerks 60kg
- 20 pull ups

12:45 RXD

FIRST 3 ROUNDS UNBROKEN.

WOD @ CF Thames

WOD 1

For time: Run 160m, 40m bear crawl, 40m broad jump, 40m gorilla walk, 40m OH Walking lunge 25kg plate, Run 160m - 04:02.

WOD 2

Max distance farmers walk with 2 25kg plates using pinch grip. 40m

WOD 3

6 min AMRAP

- 6 Thrusters @ 50kg
- 6 pull ups
- 6 Burpees

6 rounds.

Throwdown with Dan Watcon and Callum Campbell

Back Squat 1-1-1
130kg,140kg,155kg (PB)

Clean n Jerk singles upto 117.5kg (PB)

10-20-30 reps for time:

• Ball Slams @ 9kg
• Walking Lunge steps
• OH Squat @ 42.5kg

06:02 Rxd

rest 10 mins 

FRAN - 02:42

rest 2 hours

3 Rounds:

• 7 Muscle ups
• 14 Wall Balls 9kg/12 ft tgt
• 21 Over box jumps @ 24"

06:29 Rxd

rest 30 mins

For time:

Buy in 200 DU's

Then 21-15-9 reps

• HSPUs
• Ring Dips
• Press ups

Cash out 200 DU's

14:21 Rxd

Great day

Snatch/METCON x 2

Snatch tekkers upto a heavy single  - 70kg, heaviest since surgery

rest 10 mins

21-15-9 reps:

• Pull ups
• KB Swings @ 32kg
• Wall balls 12 foot tgt/9kg

06:09, Wall balls were cheeky

rest 4 hours

5 Rounds for time:

• 12 Shoulder to overhead @ 70kg
• 50 Double unders

07:45 Rxd

Hard one

3 Rounds for time:

• 30 H/R Press ups
• 7 Bar Muscle ups
• 30 OH Squats @ 42.5kg

14:10 Rxd

rest 2 mins

3 Rounds for time:

• 20 Clean n Jerk @ 42.5kg
• 20 T2B

10:34 Rxd

rest 2 mins

3 Rounds for time:

• 3 Rope climbs @ 15'
• 10 Box Jumps @ 40"

06:43 Rxd

Front squat/press/AMRAP

Front squat upto 130kg
Press upto 65kg

22 min AMRAP

-6 power cleans 80kg
-6 pull ups
-6 front squats 80kg
-6 KB SWINGS 32kg
-Run 200m

7+6 KB SWINGS

METCON/SNATCHES

For time:

• 100 Double Unders
• 15 Deadlifts @ 140kg
• 3 HSPUs on paralletes at 4" defecit
• Run 200m
• 75 Double Unders 
• 10 Deadlifts  @ 140kg
• 6 HSPUs  on paralletes at 4" defecit
• Run 200m
• 50 Double Unders
• 5 Deadlifts  @ 140kg
• 9 HSPUs  on paralletes at 4" defecit
• Run 200m

08:43 Rxd

Rest 4 hours

On minute every minute for 5 mins

• 3 x TnG squat snatch @ 50kg
• 5 x TnG squat snatch @ 50kg
• 5 x TnG squat snatch @ 55kg
• 3 x TnG squat snatch @ 60kg, this only lasted for 3 mins and I then gassed out/lost the tekkers

Snatch/METCON x 2

Power Snatch upto 70kg
Squat Snatch upto 65kg
Hang Squat Snatch upto 60kg

Rest 5 mins

21-15-9 reps

• Squat Snatch 42.5kg
• T2B

07:34 Rxd

rest 4 hours

For time:

• Run 800m
• 30 Muscle ups
• Run 800m

11:21 Rxd

Back Squats/Split Jerks/ METCON/Skills

5 x 3 Back Squat - 130kg,135kg,140kg,145kg,150kg (PB)

Split Jerk singles - 105kg,110kg,115kg,120kg (PB)

rest 1 hour

5 Rounds for time:

• 5 Clean n Jerks @ 85kg
• 10 C2B pull ups
• 15 Box Jumps @ 24"

09:45 Rxd

PM

L-sit x 3  - 20 secs, 17 secs, 15 secs

Handstand walk practice upto 30 feet

3 x max set unbroken bar Muscle ups with 2 mins rest inbetween 9-8-7.

Cleans/WOD.

Work upto a heavy front squat - 120kg
Work upto a heavy squat Clean - 110kg

Rest 5 mins

5-4-3-2-1 reps of :

- Power Clean @ 92.5kg
- Muscle up

03:31 RXD.

Snatch/ OPEN WOD 11.1

3 position Snatch upto 55kg
1 full snatch upto 60kg

Rest 5 mins

10 min AMRAP:

-30 DOUBLE UNDERS
-15 POWER SNATCH 35kg

8+5 Double Unders

Front Squats/Push Press/Davs Bday WOD

5 x 3 Front Squat ( 3 second pause at the bottom of 1st n 3rd rep)

80kg,100kg,110kg,115kg,120kg

Push Press x 3 upto 95kg (PB)
Push Press x 1 upto 102.5kg (PB)

rest 1 hour

Dafydd Dennis Bday WOD

AMRAP: 15 mins

• 5 Clusters@ 50kg
• 10 Box Jumps @ 24"
• Run 40m (2 x 20m shuttles)

13+ 2

rest 5 mins

AMRAP: 15 mins

• 5 Deadlifts @ 120kg
• 10 Push Press @ 2 x 24kg KBs
• 20 Double Unders

9+15

Mainsite/CnJ/METCON from Wardy

AM

10-8-6-4-2 reps for time:

• Muscle ups
• 40" Box Jumps

06:40 Rxd

PM

Take 10 mins to hit a heavy Front Squat - 130kg

Take 20 mins to hit a Heavy Clean n Jerk - 115kg (PB)

rest 5  mins

5 Rounds for time:

• Run 400m
• 10 Pull ups
• 10 Deadlifts @ 100kg
• 10 GHDs

13:20 Rxd

METCON/ SNATCH

5 Rounds for time:

• 15 Thrusters @ 42.5kg
• 15 Toes to Bar

08:16 Rxd

Power Snatch and Squat Snatch upto 60kg (heaviest since surgery)

On minute every minute

• 5 Power Snatch @ 40kg for 5 mins (touch n go)
• 5 Power Snatch @ 50kg for 5 mins (touch n go)
• 5 Power Snatch @ 55kg for 5 mins (touch n go)
• 5 Power Snatch @ 60kg for 5 mins (touch n go for 3 reps then 2 singles) 

Saturday n Monday

Saturday 25th

Front Squat routine taken from CrossFit Invictus, percentages based off 1Rep max

5 x 75% 100kg
5 x 80% 105kg
5 x 85% 112.5kg
4 x 90% 120kg
3 x 95% 125kg
3 x 97% 127.5kg (PB)

Split jerks upto 115kg (heaviest since surgery)

rest 2 hours

WOD taken from Florida Summer games

For time:

• 24 Deadlifts @ 70kg
• 18 Hang Cleans @ 70kg
• 12 Jerks @ 70kg
• 25 Box Jumps @ 30"
• 25 Calorie Row
• 25 Box Jumps @ 30"
• 12 Jerks @ 70kg
• 18 Hang Cleans @ 70kg
• 24 Deadlifts @ 70kg

09:20 Rxd, would have finished 7th at the event.

rest 2 hours

2 minute AMRAP of 15 foot rope climbs - 10 reps

Straight into 3 Rounds of:

• 6 Handstand Press ups
• 12 Double arm Ground to overhead with 24kg KBs
• 18 Wall balls 9kg/12 foot target

There was a 9 minute timecap on this WOD, at the time cap I was at 2 Rounds + 6 HSPUs, the whole WOD took 12:30 Rxd, KBs killed me, Ive got to do more of them. 

MON 27th

Back Squat 5 x 5 reps

120kg,125kg,130kg,140kg (PB), 142.5kg (PB)

rest 10 mins

10,9,8,7,6,5,4,3,2,1 reps for time:

• Overhead Squat @ 42.5kg
• Lateral Burpees

06:32 Rxd

past 2 days

Wednesday

Front Squat singles upto 132.5kg (PB)

Clean n Jerk singles upto 110kg, failed the jerk at 115kg

18 min AMRAP

• 12 Clean n Jerks @ 50kg
• 12 Pull ups
• 12 Burpees

7 + 12 CnJ

Thursday

Deadlift doubles upto 200kg, singles upto 215kg.

For time:

• 10 Deadlifts @ 145kg
• 20 Pistols
• 8 Deads
• 18 Pistols
• 6 Deads
• 16 Pistols
• 4 Deads
• 14 Pistols
• 2 Deads
• 12 Pistols

05:41 Rxd

Power and Squat Snatch upto 50kg (heaviest since surgery)

3RM Back Squat, 2 x METCONs

Work upto a 3RM Back Squat

100kg,120kg,130kg,145kg (PB)

rest 10 mins

3 Rounds for time:

• 30 Hang Squat Cleans @ 35kg
• 30 Wall Balls @ 9kg/10"

13:45 Rxd

Rest 5 Hours

Leeds WOD "BOLT"

For time:

• 20 KB Swings @ 32kg
• Run 400m
• 30 Burpees
• Run 400m
• 20 KB Swings @ 32kg

05:31 Rxd

Bodyweight

For time:

• 50 pull ups
• 10 Burpees
• 40 Pull ups
• 20 Burpees
• 30 Pull ups
• 30 Burpees
• 20 Pull ups
• 40 Burpees
• 10 Pull ups
• 50 Burpees

15:57 Rxd

Fri n Sat

Friday 17th

5 x 3 1 1/4 Front Squats-80kg,90kg,100kg,119kg,115kg

Shoulder Press x 1 upto 67.5kg PB
Push Press x 1 upto 95kg PB
Split Jerk x 1 upto 112.5kg

rest 5 hours

5 x max set Unbroken Muscle ups with 2 mins rest in between - 12,8,7,6,5

rest 10 mins then a WOD stolen from Spencer Hendels Blog

For time using one bar and changing plates as needed

• Run 400m
• 10 Front Squats taken from ground @ 100kg
• Run 400m
• 20 Front Squats taken from ground @ 85kg
• Run 400m
• 30 Front Squats taken from ground @ 60kg

10:50 Rxd, 

Sat 18th

Power Snatch, Squat Snatch and OH Squat tekkers upto 45kg (heaviest since surgery)

OUTLAW WOD

For time:

• 4 Deficit HSPUs @ 4"
• 12 Hang Power Cleans @ 85kg
• 8 Deficit HSPUs @ 4"
• 8 Hang Power Cleans @ 85kg
• 12 Deficit HSPUs @ 4"
• 4 Hang Power Cleans @ 85kg
• 150 Double Unders
• 12 Deficit HSPUs @ 4"
• 4 Hang Power Cleans @ 85kg
• 8 Deficit HSPUs @ 4"
• 8 Hang Power Cleans @ 85kg
• 4 Deficit HSPUs @ 4"
• 12 Hang Power Cleans @ 85kg

19:14 Rxd

Deadlift day/MAINSITE

DEADLIFT AMRAP @ 80% 1RM = 170kg- 12 reps

rest 5 mins

5 Rounds for time:

• 7 Deadlifts @ 140kg
• 14 GHDs
• 21 Wall Ball 9kg/10Ft Tgt

09:52 Rxd

rest 20 mins

Mainsite WOD 15 min AMRAP

• 10 KB Swings 32kg
• 10 Box Jumps 24"
• 10 Ring Dips

11+5 KB Swings

GOOD DAY

AM

"MARY"

20 min AMRAP

• 5 HSPUs
• 10 Pistols
• 15 Pull ups

15+2 Rxd

PM

20 mins to hit a 1RM CnJ

I hit 110kg comfortably and left it there, 2.5kg off my PB but good progress

Power Snatch/OH Squat tekkers upto 40kg, heaviest since surgery, comfortable

Not for time, 21-15-9 reps:

• OH Squat @ 40kg
• Burpees

All unbroken, so really happy.

past few days training

Thursday 9th

For time:

• Run 1k
• 30 Handstand Push ups
• Row 1k

09:06

Friday 10th

Front Squat singles upto 130kg

rest 5 mins

"BIG REACH"

For time:

• 42 Front Squats @ 60kg
• Row 2.2km
• 42 Burpee Pull ups

14:21 Rxd

rest 5 hours

For time:

• 25 GHDs
• 1 Muscle up
• 20 GHDs
• 2 Muscle ups
• 15 GHDs
• 3 Muscle ups
• 10 GHDs
• 4 Muscle ups
• 5 GHDs
• 5 Muscle ups

04:31 Rxd

Sunday 12th

5km Spartan Race...Finished 2nd place

Monday 13th. 

Back Squats

5-112.5kg

5-120kg

3-127.5kg

3-135kg

1-142.5kg

Press's for volume upto 55kg

rest 4 hours

5 Rounds for time with 60kg Barbell:

• 15 Deadlifts
• 12 Hang Cleans
• 9 Front Squats
• 6 STOH

12:08 Rxd

rest 10 mins

3 Rounds for time:

• 20 KB Swings @ 24kg
• 20 Ring dips

04:04 Rxd

Brutal WOD/ Clean ladder

Worst WOD Ive done for a long time, just couldnt get a grip!!

5 Rounds for time:

• 5 Muscle ups
• 10 Deadlifts @ 120kg
• 15 OH Squats @ 35kg
• 20 Wall Balls @ 9kg/10" tgt

19:45 Rxd, on the plus side I OH squatted for first time in 7 months

rest 4 hours

10 min window, work as far up the ladder as possible

• 30 Power Cleans @ 40kg
• 30 Power Cleand @ 60kg
• 30 Power Cleans @ 75kg
• 30 Power Cleans @ 90kg

Made it upto 4th Clean @ 90kg - 94 reps

OPEN WOD 12.3/ Back Squats/C2B pull ups

OPEN WOD 12.3

18 min AMRAP

• 15 Box jumps @ 24"
• 12 Push Press @ 52.5kg
• 9 T2B

11+15= 411 reps

rest 4 hours

Back Squat 4x8 @ 80% of 3RM= 112.5kg (2 min rest between sets)

OH Squat tekkers upto 37.5kg

OMEM for 5 mins 10 C2B pull ups

OMEM for 5 mins 10 Pull ups

2012 regional wod 2

For time:

-Row 2k
-50 pistols
-30 hang cleans 100kg

Time cap 17 mins.

21:51 RXD, hit 18 cleans on time cap, must get stronger

Busy day

Front Squats 2-2-2-2-2 (As soon as your done perform 5 unbroken MU's)

80kg,100kg,110kg,120kg,125kg

rest 5 hours

For time:

• 30 Thrusters @ 35kg
• 3 Rope climbs 15"
• 20 Thrusters @ 35kg
• 2 Rope climbs
• 10 Thrusters @ 35kg
• 1 Rope climb

03:29 Rxd

rest 1 hour

CrossFit Teesside Team WOD

rest 1 hour 

HSPU ladder, 1 on first minute, 2 on 2nd etc....

9+7

past 2 days

Tue 31st

15 min AMRAP

• 12 Ball Slams
• 10 Push Press @ 50kg
• 9 T2B

12+6

OMEM Squat Cleans

5 reps TnG for 5 mins @ 60kg

5 reps TnG for 5 mins @ 70kg

3 reps TnG for 5 mins @ 80kg

3 reps for 5 mins @ 90kg

1 rep for 3 mins @ 100kg

1 rep for 3 mins @ 105kg

1 rep for 3 mins @ 110kg

1 rep @115kg

Wed 1st Aug

5 x 5 Deadlifts @ 150kg,165kg,175kg,180kg,190kg (PB) As soon as I finished each set I performed 5 Strict HSPUs to a 3" deficit (COMFORTABLE HSPUS)

rest 5 mins

"JOHN T"

For time:

• Run 1 mile
• 21 C2B pull ups
• 21 Over box jumps @ 24"
• Run 800m
• 15 C2B pull ups
• 15 Over Box jumps
• Run 400m
• 9 C2B pull ups
• 9 Over Box jumps

14:49 Rxd (First C2Bs since surgery)

rest 4 hours

OMEM for 10 mins, 10 Pistols,10 Ring dips

Back Squat/METCON

Back Squat

80kg,100kg,120kg,130kg,140kg x 2 reps, 150kg x 1 rep (PB)

15 Pull ups inbetween sets.

rest 4 hours

3 Rounds for time:

• 15 HSPUs
• 20 KB Swings @ 24kg
• 25 Burpees
• Row 600m

15:56 Rxd

Past few days

Friday 27th

8 x 400m sprints with 90 secs rest inbetween

1:11-1:07-1:13-1:11-1:15-1:10-1:18-1:08

Push Press and Push Jerk upto 90kg, comfortable but happy to leave it there for now

Sat 28th

Front Squat singles upto 130kg
Full Cleans upto 120kg (PB)

"SHIP"

9 Rounds for time:

• 7 Squat Cleans @ 85kg
• 8 Burpee Box jumps @ 36"

23:40 Rxd

Deads/KBs/MU's

3 Rounds (no time)

• 15 Pull ups
• 10 GHDs

Pull ups are coming back 

15 min window to reach a 1RM Deadlift - 110kg,150kg,190kg,205kg,210kg

rest 5 mins

For time:

• 10 Deads 145kg
• 2 HSPUs
• 8 Deads
• 4 HSPUs
• 6 Deads
• 6 HSPUs
• 4 Deads
• 8 HSPUs
• 2 Deads
• 10 HSPUs

04:18, Deads unbroken, HSPUs - set of 8 and 10 broken

rest 5 hours

20 min rolling clock

• on odd minute 8 KB swings @ 32kg
• on even minute 5 Muscle ups

All swings unbroken and very easy, happy to have them back, MUs unbroken except last set 4+1. 

past few WODs

Saturday 21st

Fight gone Bad - 431 reps PB

Sunday 22nd

10 mins to a Heavy Front Squat  - 130kg

Hang Squat Cleans upto 110kg (PB)
Full Squat Cleans upto 117.5kg (PB)

Mon 23rd

FRANPEE

21-15-9 reps

• Thrusters @ 40kg
• Lateral Burpees 

03:58 Rxd

rest 4 hours

on minute every minute for 10 mins - 10 Toes 2 bar

rest 5 mins

on minute every minute for 5 mins - 2 x 15" rope climbs

Tuesday 24th

For time:

• Run 400m
• 20 Pull ups
• Run 400m 
• 20 HSPUs
• Run 400m
• 10 Pull ups
• Run 400m
• 10 HSPUs
• Run 400m
• 5 Pull ups and 5 HSPUs

First time back on HSPU's first set I was really cautious but after that I was fine and confidence came back

rest 5 hours

Back Squat x 2 reps @ 126kg (90% of 3 RM) on minute every minute for 7 mins

Strict press upto 65kg (equal PB)

Push Press and Push Jerk upto 80kg, really comfortable but didnt want to push it. 

On minute every minute perform 3 Hang Power Cleans

60kg,70kg,80kg,85kg,90kg,95kg,100kg. 20 minutes work, 63 reps.

Front Squats x 3/ METCON

Front Squats 3 x 3

110kg,120kg,125kg PB

rest 10 mins

5 Rounds for time of:

• 5 Muscle ups
• 10 Front Squats @ 60kg
• 15 GHDs
• 20 Push Press @ 40kg

14:43 RXD

Muscle ups unbroken except last set. Push Press's felt strong

1k Row/METCON

For time:

Row 1km - 03:16

rest 5 mins

3 Rounds for time:

• 7 Deadlifts @ 140kg
• 14 T2B
• 21 Double Unders

03:41 Rxd, Deads unbroken; T2B broken up....didnt feel good at all on shoulder

Good days Training

AM


2 muscle ups on the minute,every minute for 10 mins.

No missed reps, really comfortable.

5 mins rest

For time:

• 50 Double Unders
• 20 KB Swings @ 24kg
• Run 400m
• 40 Double Unders
• 20 KB Swings @ 24kg
• Run 400m
• 30 Double Unders
• 20 KB Swings @ 24kg
• Run 400m
• 20 Double Unders
• 20 KB Swings @ 24kg
• Run 400m
• 10 Double Unders
• 20 KB Swings @ 24kg
• Run 400m

13:20 Rxd, Kettlebells were uncomfortable and pulled my shoulder, same as the cleans yesterday....2 weeks rest from these to see if it improves

PM

Press/Push Press/Jerk upto 60kg. All comfortable, however happy to leave it there.

10 Thrusters @ 42.5kg on minute every minute for 10 mins, easy enough but shoulder became sore. 

Back Squats/ELIZABETH

Back Squats 5 repm max

100kg/120kg/130kg/135kg

rest 5 mins

Elizabeth (Power Cleans)

21-15-9 reps for time:

• Power Clean 60kg
• Ring dips

03:38

Cleans n METCON

Work upto a heavy Front Squat - 130kg

Hang Cleans upto 100kg
Full Cleans upto 116kg PB

rest 5 mins

25-20-15-10-5 reps for time:

• Push Press @ 42.5kg
• Toes thru rings

06:26 Rxd, first time on Push press's in a WOD since surgery, all ok.

Past 2 days

Front Squats for singles upto 125kg

15 Min AMRAP

• 10 Thrusters 35kg
• 10 Box Jumps 24"
• 10 GHDs

11+ 6 Thrusters

First time on thrusters in a WOD since surgery

TGU's x 5 @ 9kg,12kg,16kg

Sat 14th

Karen- 150 Wall Balls for time @ 9kg

05:26 Rxd

Past 2 days

For time:

• Run 800m
• 15 T2B
• 5 Burpees
• Run 600m
• 10 T2B
• 10 Burpees
• Run 400m
• 5 T2B
• 15 Burpees

09:33 Rxd

Rest 4 Hours

Power Cleans 5 on minute for 5 mins Touch n Go @ 80kg, Did one set at 85kg and felt my shoulder pull so I stopped

Dirty Dianna

For time:

• 21 Deadlifts @ 110kg
• 50 Double Unders
• 15 Deadlifts @ 110kg
• 50 Double Unders
• 9 Deadlifts @ 110kg
• 50 Double Unders

02:55 Rxd

Rest 4 Hours

5 Turkish Get ups each arm @ 8kg,12kg,16kg

20 min rolling clock, 3 HSPUs on odd minute, 5 Strict Pull ups on even minute

rest 2 mins

10 Ring dips on minute every minute for 10 mins

Ninja Pain,Back Squats,MU n Wall Ball METCON

Ninja Pain

5 Rounds for time:

• 6 Hang Squat Cleans @ 60kg
• 8 Box Jumps @ 24"
• 12 KB Swings @ 24kg

04:43 Rxd, I knew I could hit sub 5, I just wasnt with it last Friday

rest 4 hours

Back Squat 3-3-3-3

100kg/120kg/130kg/140kg

Shoulder press/Push Press/Push Jerk all upto 50kg for sets of 3 (Shoulder felt ok)

For time:

• 7 MU's
• 20 Wall Balls @ 9kg
• 5 MU's
• 20 Wall Balls @ 9kg
• 3 MU's
• 20 Wall Balls @ 9kg

04:01 Rxd, All reps unbroken but my shoulder was really sore throughout, MU's were pretty much strict.

last 3 days

Tues 3rd

For time:

• Run 1 mile
• 20 Deadlifts @ 140kg
• 30 Lateral Burpees
• 40 H/R press ups
• Run 800m

14:38 Rxd

Wed 4th July

Back Squats 5 x 5

100kg/110kg/120kg/125kg/130kg

rest 45 mins

5 Rounds for time:

• 10 Double Unders
• 15 Box Jumps @ 24"
• 30 Air Squats
• 15 Box Jumps @ 24"
• 10 Double Unders

08:45 Rxd

Fri 6th July

"NINJA PAIN"

5 Rounds for time:

• 6 Hang Squat Cleans @ 60kg
• 8 Box Jumps @ 24"
• 12 KB SWINGS @ 24kg

05:45 Rxd

Back Squat and 2 WODs

Back Squat

5-115kg
5-125kg
3-130kg
3-130kg
1-140kg

First time back Squatting without my safety bar since January...Really uncomfortable

rest 1 hour

5 Rounds for time:

• Row 250m
• 5 Hang Power Cleans @ 70kg
• 10 KB Swings @ 24kg
• 15 Burpees

13:12 Rxd, should have went heavier but Im just testing the water with movements

rest 4 Hours

10-1 Reps of Front Squat @ 60kg, 3 Strict HSPUs between sets 

07:21 Rxd, All HSPUs unbroken, I didnt really go for time just made sure I did the sets unbroken

First Muscle ups since January

For time:

• 5 Muscle ups
• 25 Ab-mat Sit ups
• 4 Muscle ups
• 25 Ab-mat Sit ups
• 3 Muscle ups
• 25 Ab-mat Sit ups
• 2 Muscle ups
• 25 Ab-mat Sit ups
• 1 Muscle up
• 25 Ab-mat Sit ups

04:42 Rxd

First time back on the rings since January, all MUs unbroken but a real challenge

Swimming

1k swim-23:59
Cracked on for 1 mile-37:02

Front Squats/Cleans/ METCON

Front Squats 1-1-1-1-1
80kg,100kg,110kg,120kg,131kg (PB)

Hang Cleans upto 100kg
Squat Cleans upto 112.5kg

rest 4 hours

3 Rounds for time:

• Run 800m
• 7 Front Squats @ 100kg (bar taken from ground)
• 15 GHDs
• 30 unbroken Double Unders

15:55 Rxd

tripped on second set of DU's, took the run easy, Squats unbroken

METCON

For time:

• Row 1k
• 50 Thrusters @ 20kg
• 40 H/R Press ups
• 30 KB Swings @ 24kg
• 20 Burpees
• 10 Pull ups
• Row 1k

13:43 Rxd

10 min rolling clock perform 3 HSPUs on the minute every minute

Felt strong on the HSPUs, thats me 14 weeks post surgery now

Deads, Metcon/ Sled Pulls

AM


140kg Deadlift without letting go of the bar - 25 reps

rest 5 mins

30-25-20-15-10 reps for time:

• Deadlift @ 80kg
• Ring Dips

09:34

PM

Managed 3 x 30 second Handstand holds

Press/Push Press/Push Jerk @ 30kg

Shoulder feels stronger

20 minute rolling clock, on the minute every minute

• 50m Sled Pull with 70kg

Back Squat/METCON

Work upto a single Heavy Back Squat- 145kg

12 minute AMRAP

• 4 Squat Cleans @ 70kg
• 8 Box Jumps @ 30"
• 12 GHDs

8 + 8 Box Jumps

KELLY

5 Rounds for time:

• Run 400m
• 30 Box Jumps @ 24"
• 30 Wall Ball Shots @ 9kg/10 foot target.

18:29 Rxd (PB)

Shoulder felt good, happy with the progress

Power Cleans n bar facing burpees

For time:

15-12-9-6-3 reps:

• Power Cleans @ 60kg
• Bar facing burpees

04:33 Rxd

past few days

Wed 20th June

For time:

• 1k Row
• 100 Air Squats
• 75 Double unders
• 75 Ab mat sit ups
• 50 KB swings @ 24kg
• 50 H/R press ups
• 25 Deadlifts 80kg
• 25 Burpee Box Jumps

16:57 Rxd

rest 4 hours

20 minute rolling clock...

• on odd minute 5 Power Cleans TnG
• on Even minute 5 Ring dips

Weight for cleans was 80kg for 5 sets, 85kg for 3 sets and 90kg for last 2 sets.

Thur 21st June

Deadlifts 5-170kg, 5-180kg,3-190kg,1-200kg

rest 5 mins

For time:

• 21 Deads @ 100kg
• Run 400m
• 18 Deads @ 100kg
• Run 400m
• 15 Deads @ 100kg
• Run 400m
• 12 Deads @ 100kg
• Run 400m

09:08 Rxd

rest 4 hours

20 min Rolling Clock

• on odd minute 15 Pistols
• on even minuet 15 GHDs

recent mainsite WOD

Front Squats triples- 80kg,100kg,110kg,120kg,125kg (2)

rest 5 mins

For time:

• Run 1 mile
• 150 DUs
• 50 Burpees
• 100 DUs
• 35 Burpees
• 50 DUs
• 20 Burpees

21:10 Rxd

12 min AMRAP

12 min AMRAP

• 10 Ball Slams @ 9kg
• 10 Box Jumps @ 24"
• 10 Burpees

10 Rounds + 10 Box Jumps Rxd

Back squats/ Bull with front squats n press ups

Back squats 5-125kg 5-130kg 2 Rounds for time: -200 Double unders -50 Front squats @ 60kg -50 H/R press ups -Run 1 mile 31:19 RXD

2010 Games WOD 3/ 50's WOD

7 min AMRAP

• 7 Deadlifts @ 140kg
• 10m run
• 14 pistols
• 21 DU's
• 10m run

4 Rounds + 11 Pistols

I think I could hit 5 rounds on another day

rest 15 mins

For time:

• 50 Abmat Sit ups
• 50 DU's
• 50 Abmat Sit ups
• 50 Walking Lunge with 20kg plate OH
• 50 Abmat Sit ups
• 50 Burpees
• 50 Abmat Sit ups

10:51 Rxd

8 x 400m sprints

8 x 400m sprints with 90 sec rest inbetween

1:09/1:12/1:14/1:12/1:13/1:12/1:13/1:09

5k Row, Front Squats.METCON

5k Row for time - 18:21

rest 10 mins

5 Front Squats on minute every minute for 5 mins @ 80kg
5 Front Squats on minute every minute for 5 mins @ 90kg
5 Front Squats on minute every minute for 5 mins @ 100kg
3 Front Squats on minute every minute for 5 mins @ 110kg

rest 30 mins

21-15-9 reps

• Wall Balls @ 9kg/10 foot Tgt
• Burpees

03:45

10 mile trail run

10 mile trail run with the guys!!

Back Squats 3-3-3-3-3/ The Chief

Back Squats 3-3-3-3-3
110kg,120kg,130kg,135kg,140kg

Rest 1 hour

"The Chief"

5 x 3 min rounds with 1 min rest inbetween

• 3 Power Cleans @ 60kg
• 6 Press ups
• 9 Air Squats

34+3 Rxd

5k Row/Front Squats/METCON

AM


5km Row - 18:23

rest 5 mins

5 Front Squats on the minute every minute for 5 minutes @ 80kg,90kg,100kg

PM


5 Rounds

• 50 Double Unders
• 15 Ring Dips

Shoulder felt ok on Ring dips

Rowing splits/Mr. Joshua

AM


8 x 500m Row intervals with 2 mins rest inbetween. Splits were slowest 1:44, fastest 1:38

PM


Mr. Joshua

5 Rounds for time:

• Run 400m
• 30 GHDs
• 15 Deadlifts @ 112.5kg

18:19 Rxd

Back Squats/ 2 metcons

Back Squats for singles-110kg,120kg,130kg,135kg,140kg, 150kg (F)

rest 5 mins

21-15-9 reps for time of:

• Front Squat @ 50kg
• Burpees

03:40 Rxd

Rest 4 hours

5 Rounds for time:

• 50 Double Unders
• 30 Box Jumps @ 24"
• 15 H/R Press ups

08:59 Rxd

Goat WOD/Hill sprints

For time:

• Row 500m
• 50 Pistols (alternating legs)
• Row 400m
• 40 Pistols
• Row 300m
• 30 Pistols
• Row 200m
• 20 Pistols
• Row 100m
• 10 Pistols

14:38, more work needed on pistols but slowly improving!!

rest 4 hours

Hill runs and sprints

Last 2 days

Fri 25th
AM

Front Squats @ 100kg - 5 reps
                    @ 120kg - 4 reps
                    @ 125kg - 1 rep

Back Squat @ 110kg - 20 reps

PM

For time:

• Run 1200m
• 63 SDHP @ 35kg
• 36 H/R Press ups
• Run 800m
• 42 SDHP @ 35kg
• 24 H/R Press ups
• Run 400m
• 21 SDHP @ 35kg
• 12 H/R Press ups

17:13 Rxd

Sat 26th

Front Squat singles 80,100,110,120,125kg

WOD taken from my mate Dan Watson

10 Min AMRAP

• 7 Front Squats @ 40kg
• 35 Double Unders

11 Rounds + 1 DU

Chipper/ 2011 Regionals WOD

AM

For time:

• Row 1k
• 50 Burpees with a 6" jump
• Run 800m

09:30 Rxd

PM

21-15-9 reps for time of:

• Deadlifts @ 140kg
• Box Jumps @ 30"

04:11, 12 seconds off my PB but relatively happy as it was 2nd WOD of the day and Ive not been training properly since Jauary

400m Splits/Cleans/20 min WOD

8 x 400m running intervals with 90 sec rest inbetween
1:09/ 1:07/ 1:11/ 1:10/ 1:11/1:11/ 1:14/1:07

rest 1 hour

With a 12 minute Clock perform 5 Power Cleans @ 85kg on first minute/15 Air squats on the second. No missed reps, felt strong.

PM


With a 20 minute running clock perform:

• 10 Pistols on even minute
• 15 GHDs on the odd minute

Back Squats/METCON

It was my aim to get 5x5 @ 130kg Back Squat

5 @ 130kg
4 @ 130kg, failed last rep
5@ 120kg
5 @ 120kg
5@ 120kg

rest 5 mins

10 Rounds for the time of:

• 10 Burpee Box Jumps
• 15 Air Squats
• 20 Double Unders

14:29

Deads n Push ups/ Hill runs

7 Rounds for time:

• 7 Deadlifts @ 120kg
• 14 Press ups

04:52 Rxd

Hill Runs

Back Squats/MANC GAMES WOD/100 Burpees

AM

Back Squats x 5 @ 130kg
Back Squats x 20 @ 107.5kg

PM


10 min AMRAP

• 150 Double Unders
• 100 Wall Balls @ 9kg

445 reps....

Far too early to do Wall Balls, shoulder took a pounding!!

rest 30 mins

100 Burpees with a 6" jump

05:15

500m Rows/Sled Pulls/Battling Ropes

3 x 500m Row with 3 minutes rest in between

• 1:29.9
• 1:35
• 1:39.2

rest 10 mins

5 x 50m Sled sprints with 50kg, rest while partner does it. 

rest 10 mins

5 Rounds of

• 20 Secs AMRAP Battling Ropes (average 25 reps)
• 20 Secs AMRAP GHDs (average 9 reps)
• 20 Secs rest

"MAURICE"

AM


Front Squats  for heavy singles upto 120kg
Hang Squat Cleans upto 105kg
Full Squat Cleans upto 110kg

PM

Hero WOD in memory of my Grandad

"MAURICE"

5 Rounds for time:

• 20 Burpee Box Jumps (2012 Regional Standard)
• 15 Front Squats @ 42.5kg/60kg
• 10 SDHP @ 42.5kg/60kg

18:32 Rxd

5km Row

For time:

Row 5km- 18:23 (10 secs off my PB)

Last wod in sharm

For time: -300 Double unders -25 Burpees -200 Double unders -50 Burpees -100 Double unders -75 Burpees 19:45 rxd

Egypt WOD 3

5 Rounds for time: - 50 Double unders - 40 Air Squats - 30 Sit ups - 20 H/R Press ups - 10 Ballistic lunges 16:25

Beach WOD

For time: -Run 5 x 40m shuttles -10 Burpees -Run 4 shuttles -20 Burpees -Run 3 shuttles -30 Burpees -Run 2 shuttles -40 Burpees -Run 1 shuttle -50 Burpees 11:37 Rxd

Pushing Annie

Pushing Annie

50-40-30-20-10 reps for time of:

• Double Unders
• Hand Release Press ups
• Ab-mat Sit ups

11:26 Rxd (PB by 24 secs)

Hero WOD "SMALL"/ deadlift AMRAP

"SMALL" 3 Rounds for time: -ROW 1k -50 burpees -50 box jumps -Run 800m 36:25 RXD DEADLIFT AMRAP @ 140kg-28 reps unbroken

Texas Method/METCON/100 GHDs

AM

5x5 Back Squat @ 127.5kkg

PM

5 Rounds for time:

• 15 Sumo Deadlift Highpull @ 42.5kg
• 15 Front Squats @ 42.5kg

07:55 Rxd

rest 5 mins

100 GHDs for time, on minute every minute perform 5 Ball Slams @9kg

04:37 Rxd

Annie the Chief/ Battling Rope Tabata

ANNIE the CHIEF

For time:

• 50 Double Unders
• 50 Ab mat Sit ups
• 5 x Rounds of the Chief
• 40
• 40
• 4
• 30
• 30
• 3
• etc

12:55 Rxd

Tabata Battling Ropes

Highest 31/ Lowest 26

1 x 5/1x 20 Back Squat...Long METCON

AM
1 x 5 Back Squats @ 127.5kg
1 x 20 Back Squats @ 105kg (PB)

PM

5 Rounds for the time:

• Row 500m
• 50 Double Unders
• 25 GHDs
• 25 Box Jumps @ 24"
• 50 Air Squats

28:35.....Tough one

20 min AMRAP

20 min AMRAP -10 Hang squat cleans @ 42.5kg -15 H/R Press ups -20 Battling Rope waves 11 Rounds

6 x 400m splits/Front Squats. METCON

AM

6x400m Sprints with 90 secs rest inbetween

1:02,1:09,1:11,1:10,1:11,1:10

rest 5 mins

5 x 3 FRONT SQUATS

80kg/100kg/110kg/120kg/125kg (PB)

PM


5 Rounds for time:

• 15 Deadlifts @ 90kg
• 15 Bar facing Burpees

07:21 RXD

Texas method/SDHPs

Back Squat 5x5 @ 125kg

For time:

100 SDHP @ 50kg, on the first min perform 1 Lateral Burpee, on the 2nd perform 2, on the 3rd perform 3 etc

06:58 Rxd

20 min AMRAP

20 MIN AMRAP

• 250M ROW
• 20 GHDs

9 Rounds + 250m Row

Past 2 days

Friday 27th 1x5 back squats @ 125kg 1x20 back squats @ 102.5kg For time: -Row 500m -50 Deads @ 60kg -Row 400m -40 Deads @ 60kg -Row 300m -30 Deads @ 60kg -Row 200m -20 Deads @ 60kg -Row 100m -10 Deads @ 60kg 12:43 Rxd Sat 28th Front Squats singles 80kg,100kg,110kg,120kg,125kg 'Klepto' 4 Rounds for time: -27 Box Jumps @ 24" -20 Burpees -11 Squat Cleans @ 65kg 13:24 RXD

7 Round WOD/Callums WOD

Front Squats 1-1-1-1-1
80kg,100kg,110kg,120kg,125kg

7 Rounds for time:

• 7 Front Squats @ Bodyweight 75kg
• 14 GHDs
• 21 Double Unders

rest 2 hours

20 Minute AMRAP

• 30 Double Unders
• 200m Run
• 10 Burpees

11 Rounds + 190m Run

4 x 800m Splits

800m Splits @ 100% with 3 mins rest inbetween

• 2:21
• 2:46
• 2:43
• 2:39

Blew a gasket on first run!!

Texas Method Day 3/ METCON

Back Squats 5 x 5 @ 122.5kg

10 Minute AMRAP

• 5 Back Squat @ 60kg
• 10 GHDs
• 15 Box Jumps @ 30"

7+3 Back Squats

5km Park run

5km Run

17:55 Rxd

Back Squats 1x5/ Chipper

Back Squats @ 122.5kg x 5

rest 5 mins

For time:

Run 800m

10 Rounds of

• 10 Back Squats @ 60kg
• 10 Box Jumps @ 24"

Run 800m

17:34 Rxd

Front Squats/METCON x 2

Front Squats 3-3-3-3-3
60kg,80kg,100kg,110kg,120kg

rest 5 mins

21-15-9 reps for time:

• Front Squat @ 60kg (taken from rack)
• Box Jumps @ 30"

04:52, Squats unbroken, (no rebound on Box Jumps as I was really cautious)

rest 4 hours

For time:

• 200 Double Unders
• 50 GHDs

04:00 Rxd

Chipper

For time:
- run 1 mile
- 100 DUs
- 25 Air squat jumps
- run 800m
- 75 DUs
- 50 Air squat jumps
- run 400m
- 50 DUs
- 75 Air squat jumps
- run 200m
- 25 DUs
- 100 Air squat jumps

22:42

First mile was 05:32 PB

Texas method day 1 Back Squats 5x5

The Texas Method Day 1

Back Squats @ 85% 1RM - 115kg

Back Squat 3-3-3/METCON

Back Squat 3-3-3
100kg/120kg/130kg

10 Rounds for time

• 15 deadlifts @ 60kg
• 15 GHDs

10:53

HERO WOD MANION

7 Rounds for time:

• Run 400m
• 29 Back Squats using safety squat bar @ 60kg

27:45, dont do this ever again!!!

Back Squat n GHD METCON

21-15-9 reps for time of:

• Back Squat @ 100kg
• GHD Sit Ups

06:20

10 x 400m runs

10 x 400m sprints with 90 sec rest in between

• 1:08
• 1:12
• 1:15
• 1:14
• 1:12
• 1:16
• 1:16
• 1:15
• 1:15
• 1:12

Couldnt really go for it, because of my arm. Happy to keep it consistent

100 Back Squats @ Bodyweight for time

100 Safety Bar Back Squats @ Bodyweight for time:

09:30

Claudia with one arm

5 Rounds For time:

• Run 400m
• 20 KB Snatches @ 16kg

10:28

First WOD since surgery

For time:

• Run 800m
• 100 Air Squats
• 50 GHDs
• Run 600m
• 75 Air Squats
• 40 GHDs
• Run 400m
• 50 Air Squats
• 30 GHDs

I did this with my left arm in the sling position. 18:50

SHOULDER SURGERY

FULL SHOULDER STABILISATION SURGERY TOOK PLACE ON MARCH 29th

I'm going to update my progress throughout rehab and physio on here!!!

Final wod b4 surgery

Warm up

Outlaw conditioning

For time:
-100 unbroken DUs
-30 Burpees
-15 GHDs
-75 unbroken DUs
-30 Burpees
-15 GHDs
-50 unbroken DUs
-30 Burpees
-15 GHDs

09:07 Rxd

Rest 10 mins

For time:
-400m Run
-30 power clean 50kg
-30 H/R press ups
-400m Run
-30 front rack walk lunge 50kg
-30 box jumps 24"
-400m Run
-30 SDHP 50kg
-30 30 Broad Jumps 6 foot
-400m Run
-30 Front Squat 50kg
-30 horizontal ring rows
-400m run
-30 wall balls 9kg/10 foot
-30 sit ups

24:00 rxd

Front Squats/Heavy Cleans/Elizabeth

Front Squat singles upto 120kg
Squat Clean Singles upto 115kg, Failed 117.5kg

rest 10 mins

Elizabeth

21-15-9 reps for time of:

• Squat Cleans @ 60kg
• Ring Dips

05:21

JERRY

For Time:

• Run 1 mile
• Row 2k
• Run 1 mile

19:42

Deadlift n Box Jump ladder

7 minute ladder

• 3 deadlift @ 100kg
• 3 Box Jump @ 30"
• 6
• 6
• 9
• 9
• etc

21 Deadlifts + 20 Box Jumps=167 reps

BADGER

3 Rounds for time:

• 800m Run
• 30 Squat Cleans @ 42.5kg
• 30 Horizontal Ring Rows

24:40

Front Squat/Hang Clean/METCON

Front Squat-100kg,120kg,130kg PB
Hang Squat Clean-100kg,105kg,107.5kg PB

10 Minute AMRAP

• 45 Double Unders
• 11 Front Squats @ 75kg

5 + 6 Front Squat

Power Cleans,Box jumps,Ring Dips- Rowing/GHDs

10-1 reps for time:

• Power Clean @ 70kg
• Box Jumps @ 30"
• Ring Dips

09:26

Rest 4 Hours

5 Rounds for time:

• 500m Row
• 15 GHDs

13:29

Back squat/ METCON

Back Squat x 5

• 110kg
• 120kg
• 125kg
• 130kg
• 132.5kg (2)

rest 5 mins

6 Rounds for time

• Run 400m
• 25 Burpees (Jump 6" above reach)

18:55 Rxd

OPEN WOD 12.4

12 minute AMRAP

• 150 Wall Balls @ 9kg/10ft Tgt
• 90 Double Unders
• 30 MU's

260 reps

Cleans

Full Squat Cleans 1-1-1-1-1-1

80kg,90kg,100kg,110kg,115kg, Failed 120kg

Bodyweight AMRAP

Yesterdays WOD 13.03.12

20 min AMRAP

• 5 Ring Dips
• 10 Horizontal Ring Rows
• 15 AB mat sit ups

18+5 Ring rows

Back Squats/ METCON

Safety Squat Bar Squats

5 x 100kg
5 x 110kg
5 x 120kg
5 x 125kg
4 x 130kg, failed last rep
20 x 100kg

rest 5 mins

21-15-9 reps for time:

• Deadlift @ 80kg
• Box Jumps @ 24"
• Ball Slams @ 9kg

03:36 Rxd

Squat Cleans n Press ups

8 Rounds for the time:

• 3 Squat Cleans @ 80kg
• 15 Press ups

06:41 Rxd

Row/Double unders

For time:

• Row 1k
• 100 DU's
• Row 750m
• 75 DU's
• Row 500m
• 50 DU's
• Row 250m
• 25 DU's

12:18 Rxd

20 min AMRAP/ heavy deads

20 min AMRAP

• 10 SDHP 42.5KG
• 10 BURPEES WITH A PLATE JUMP
• 10 GHDs

13+26 reps

rest 5 mins

Deadlift AMRAP WITHOUT LEAVING GO OF THE BAR @ 140KG

27 REPS

Heavy Front Squats/Hang Squat Cleans/METCON x 2

Front Squat
80kg,100kg,110kg,120kg, 130kg(F)

Hang Squat Clean
60kg,70kg,80kg,90kg,100kg

Front Squat
80kg,100kg,110kg,115kg

rest 3 hours

7 Rounds for time:

• 3 Power Cleans @ 92.5kg
• 10 Ring Press ups

07:45

rest 15 mins

For time

• Run 800m to start
• 3 Rounds of:
• 15 Double Unders
• 15 H/R Press ups
• 15 Box jumps 24"
• Run 800m to finish

08:33 Rxd

Weekend of Squat Clean/running/GHDs/Rowing/Burpees/Ring Dips/Strict Pull ups

Sat 3rd

5 Rounds for time:

• Run 400m
• 10 Squat Cleans @ 70kg
• 20 GHDs

21:02 Rxd

Sunday 4th

CrossFit Bold Man test. Set 2km on the rower,  start the clock,perform with one Burpee then row for the rest of the minute on the first minute perform 2 burpees, on the second perform 3 etc until u complete 2km or the burpees beat you.

10:47 Rxd.

5 x 10 sets of Strict Pull ups, Strict Ring Dips

Heavy Deadlift AMRAP/OPEN WOD 12.2/METCON

AMRAP 150kg Deadlift without leaving go of the bar

22 reps

OPEN WOD 12.2 with right arm only


30 Snatches @ 35kg, 30 Snatches @ 40kg

rest 30 mins

10 min AMRAP

• 7 Deadlift @ 100kg
• 14 Ball Slams @ 9kg
• 21 Double Unders

9+21 reps

Rowing AMRAP/ Cleans

20 min AMRAP

• 250m Row
• 25 Chest to deck press ups

12 Rounds

rest 4 hours

Front Squat singles upto 110kg
Clean singles-60kg,80kg,90kg,100kg,110kg,115kg(PB)
Front Squat singles upto 110kg

Back Squat/Wittman

Safety Squat Bar Squats

3 x 110kg,120kg,130kg
20 x 100kg

rest 4 hours

Wittman

7 Rounds for time:

• 15 KB Swings (RUSSIAN) @ 24kg
• 15 Power Cleans @ 42.5kg
• 15 Box Jumps @ 24"

14:17

8 x 400m Intervals

8 x 400m Intervals, keeping each interval as consistent as possible

-1:10, 1:10, 1:09, 1:11, 1:10, 1:13, 1:13, 1:11

Front squats/ GHD Annie

Front Squat 1-1-1-1-1
60kg,80kg,100kg,110kg,120kg,125kg,127.5kg(PB)

Annie on GHD
50-40-30-20-10 reps
-Double unders
-GHDs

08:49

Deadlift n DU WOD

3 rounds for time:

-10 Deadlift 125kg
-50 Double Unders

02:49 Rxd

OPEN WOD 12.1/ TEAM WOD/ STRENGTH

OPEN WOD 12.1

AMRAP 7 minutes of Burpees= 138 reps

rest 10 mins

Back Squat with Safety Squat Bar

5-100kg
5-120kg
5-125kg
2-130kg

rest 5 mins

Power Cleans x 1= 60kg,80kg,90kg,100kg,105kg,107.5kg, 110kg (F)

Team WOD 20 min AMRAP

One partner runs 200m whilst the other AMRAPs

• 4 Power Cleans 60kg
• 8 Over Bar Broad Jumps
• 12 Sit ups

21+4, Cheers Corny, great work!!!

Last 2 days

HERO WOD "ROLY"

For time:
Run 1200m
5 rounds
-11 burpees
-42 air squats
Run 1200m

20:05 in a 10kg vest

Wed 22nd

For time:
-10 front squat @ 100kg
-20 ring dips
-30 deadlift 120kg
-40 GHDs
-50 Cal row
-40 HOG press ups
-30 SDHP 50kg
-20 Horizontal ring rows
-10 Front squat 80kg

14:32

Hang Cleans/Squat Cleans, METCON

Front Squat upto 120kg, failed 126kg
Hang Cleans upto 90kg
Full Cleans upto 100kg
Front Squat upto 110kg

5 Rounds for time:

• 15 Box Jumps @ 20"/24"
• 10 SDHP @ 42.5kg
• 15 Hand release Press ups

06:32 Rxd

rest 4 hours

4x400m run with 90 secs rest in between
1:04, 1:09, 1:11, 1:12

5km Run, METCON

5km Park Run

18:23, getting slower lately but still happy.

rest 1 hour

18-15-12-9-6-3 reps for time:

• Power Clean @ 42.5kg/60kg
• H/R Press ups

05:47 Rxd.

Felt fatigued after the run!!

Heavy Deads/CHRISTINE

Deadlifts 3-3-1

3-160kg,3-180kg,1-200kg

Christine

3 Rounds for the time:

• Row 500m
• 12 Deadlifts @ bodyweight (75kg)
• 21 Box Jumps @ 24"

08:39 Rxd

SALE SHARKs/Bodyweight METCON/ Back Squats & Sled pulls

Sale sharks

6 Rounds on the concept 2 of 30 secs on/30 secs off

accumulated distance=1119m

rest 5 mins

5 Rounds for time:

• 50 Double Unders
• 40 Air Squats
• 30 Press ups
• 20 Walking Lunge Steps
• 10 Horizontal Ring Rows

14:50 Rxd

Rest 4 hours

5 Rounds:

• 5 Back Squat @ 100kg (using my safety squat bar)
• 50m 50kg Sled pull

Rest for how long it takes you to complete each round

43, 49,42,47,43 seconds each round.

Front Squats/Cleans/METCON

Front Squats 1-1-1-1-1
60kg,80kg,100kg,110kg,120kg,130kg(F)

Squat Clean 1-1-1-1-1
60kg,80kg,100kg,110kg,115kg(F)

rest 5 mins

5 Rounds for time:

• 10 Power Clean @ 70kg
• 15 GHDs
• 20 Double Unders

08:36 Rxd

Rest 3 hours

8 Min AMRAP

• 15 Step down Box Jumps @ 24"
• 20 Burpees

5 Rounds + 10 Box jumps

Shoulder is fine with those movements, get my scan results on Friday and then hopefully a date for surgery

Front Squat 3-3-3-3-3/ Kelly mash up

Front Squat
3-100kg
3-105kg
3-115kg
3-120kg
3-122.5kg (2 reps)

rest 10 mins

5 Rounds for time:

• Run 400m
• 30 Box Jumps @ 24"
• 15 Front Squats @ 30kg
• 15 Ring Press ups

17:45 RXD

London Throwdown WOD 3AB

Deadlift singles upto 210kg
rest 5 mins

5 minute rolling clock AMRAP 3 mins Deadlifts @ 90kg, then straight into 2 min AMRAP DU's.

Deadlifts - 85 reps
DU's- 174 reps

5km Park run

Run 5km

18:14

5 WOD Day

WOD 1

For time: Row 1000m - 03:13.7

rest 20 mins

WOD 2

1 min AMRAP Double Unders-111
rest 1 min
2 min AMRAP pistols-36
rest 1 min
3 min AMRAP H/R Press ups-85
rest 1 min
4 min AMRAP 30" Box Jumps-85
rest 1 min
5 mins to establish 2 rep max Front Squat-120kg

rest 2 hours 30 mins

WOD 3

8 Min AMRAP

• 4 Burpees
• 4 GHDs
• 8 Front Squats @ 42.5kg

9 Rounds + 3 Burpees

rest 20 mins

WOD 4

90 second Deadlift AMRAP @ 80kg- 55 reps
90 second Lateral Burpee AMRAP-30 reps

rest 2 hours

WOD 5

In a 20 minute window

• Run 1 mile (05:57)
• Annie
• AMRAP Chief- 3 Power Cleans @ 60kg, 6 Press ups, 9 Air Squats

14 Rounds + 1 Power Clean

AWESOME DAY!!!!!!

Mainsite WOD/ Triplet

5 Rounds for time:

• Run 400m
• 21 Deadlifts @ 85kg

12:32 RXD

rest 20 mins

3 Rounds for time:

• 15 Goblet Squats @ 24kg
• 30 Burpees
• 45 Double Unders

08:32 RXD

Front Squats/METCON

Front Squats x 1
60kg,80kg,100kg,120kg,125kg (PB)

rest 5 mins

5 Rounds for time:

• 500m Row
• 5 Front Squats @ 100kg
• 20 H/R Press ups

17:19 Rxd

HERO WOD "MICHEAL"

3 Rounds for time:

• Run 800m
• 50 GHDs
• 50 Back Extensions

21:32 RXD

Front Squats 3x3/ METCON

Front Squat 3 x 3

110kg,115kg,120kg

rest 30 mins

21-18-15-12-9-6-3 reps for time of:

• Front Squat @ 50kg
• Box Jumps @ 30"

09:56 RXD

Shoulder is aching but had to WOD, Surgery should be early March

Out of action

On Friday 27th Jan 2012 I dislocated my shoulder coming out of a 95kg OH squat, this would have been my PB!!
I'm going to still blog my rehab and progress back to full fitness! I think my games season is now over though, I'll know more after my MRI scan which is due in the next 2 weeks. Gutted!!!!

Front Squat/Squat Clean Thrusters/OH Squats, Ring Dips/200m sprints

Front Squats x 1 upto 115kg.

5 minute AMRAP:

• 75kg Squat CleanThrusters

27 reps + 1 Squat Clean.
rest 10 mins

5 Minute AMRAP

• 8 OH Squats @ 42.5kg
• 8 Ring Dips

7 Rounds

rest 15 mins

6 x 200m Sprints all between 30-34 secs.

Behind the neck jerks/FILTHY FIFTY

Behind the neck rack jerk singles upto 110kg.

Filthy Fifty-14:38 Rxd

Front Squats/Snatch/METCON

Front Squats x 1- 100kg/110kg/120kg/122kg(PB)
HSPUs- 16,15,12

Hang Snatch upto 60kg
Full Snatch upto 75kg

5 Rounds for time:

• 5 Ring Muscle ups
• 10 OH Squats @ 50kg
• 15 GHDs
• 20 Wall Balls @ 9kg

15:18 Rxd (unbroken)

"TRAIN" open day

SKILLS TEST

1 min AMRAP of the following with 1 min rest inbetween.

• Muscle ups-13
• Double Unders-110
• HSPUs-18

rest 1 hour
Take 5 mins to establish 1RM Clean n Jerk

• 100kg,110kg,112.5kg(PB), failed 120kg.

rest 30 mins
"FRAN"

02:38 RXD

rest 30 mins

MAX shoulder 40kg Atlas stones in 2 mins-29.

Final Chipper

2 rounds:

• 12 Deadlifts @ 130kg
• 24 Over bar burpees

2 rounds

• 5 Squat Snatch @ 60kg
• 15 Toes to bar

1 Round

• 20 Back Squat @ 75kg
• 5 20" Rope Climbs
• 10m Handstand walk

14:04 RXD

Skills, METCON

AM
Back Squat 3x3- 120kg,130kg,140kg

Handstand walk tekkers

PM

Games Standard HSPU practice
Weighted pull ups @ 20kg-11,11,11
Max OH Squats @ 60kg x 3- 15,14,13

3 Rounds for time:

• 5 Wall climbers
• 7 Bar Muscle ups
• 15 Deadlifts @ 125kg

06:59 Rxd

Hang Cleans/Squat Cleans. 2011 Games WOD

Front Squat upto 120kg
Hang Squat Cleans upto 100kg,
Full Cleans upto 105kg.
Front Squat upto 115kg

For time:

• 5 Rope Climbs 15"
• 5 CnJ @ 65kg
• 4 Rope Climbs 15"
• 4 CnJ @ 75kg
• 3 Rope Climbs 15"
• 3 CnJ @ 85kg
• 2 Rope Climbs 15"
• 2 CnJ @ 92.5kg
• 1 Rope Climbs 15"
• 1 CnJ @ 100kg

08:59 Rxd, missed my last Clean twice!! Gutted

800m intervals

Run 800m x 4 rest 3 mins inbetween splits

• 2:23
• 2:34
• 2:40
• 2:39

HEAVY STOH/ 10 min AMRAP

Shoulder press x 3 - 55kg,60kg,62.5kg
Push Press x 3 - 70kg,80kg,85kg
Split Jerk x 1- 105kg,110kg,115kg.

10 min AMRAP

• 75 Double Unders
• 50 Box jumps @ 24"
• 25 STOH @ 47.5kg

2 Rounds + 21 STOH, wanted 3 full rounds!! :-(

Skills,Strength,METCON

3 x max sets of games standard HSPUs- 6,9,9
3 x max sets of C2B pull ups- 23,21,22

rest as needed in between sest, HSPUs were awful, I blame the cold

OH Squat 1-1-1-1-1

40kg,60kg,70kg,80kg,85kg,90kg

rest 5 mins

for the time:
Buy in 50 Double unders
3 Rounds

• 20 H/R press ups
• 15 T2B
• 10 OH Squats @ 50kg

Cash out 50 Double unders

06:34 ~Rxd

Last day in States/Elizabeth

On my last day with Coach B, I managed a 110kg CnJ, PB!!

Saturday 14th January

Full Cleans and Hang Cleans upto 90kg

Full Cleans upto 105kg, failed 110kg

rest

"Elizabeth"

21-15-9 reps for time of:

• Squat Cleans @ 60kg
• Ring Dips

05:51 RXD

Past few days

Crossfit invictus

after spending all day coach B's we headed to invictus for some gymnastic skill work, no false grip MUs, HSPUs, L-sits.

Then 3 rounds for time

-10 HSPUs
-20 C2B pull ups
-30 KB swings 24kg
-40 DUs

10:47 RXD

grip suffered after alot of pulls in the morning, awesome wod


Coach B's with AF team

Lots of heavy squats with split snatches

today we work on clean n jerks, 2 days ago I hit a PB clean for 108kg, hoping to get close to that again today

WOD at Valley CrossFit

For the time:

• 10 Muscle ups
• 20 Deadlifts @ 100kg/145kg
• 30 Front Squats @ 48kg/70kg
• 40 HSPUs
• 50 Calorie row

Me- 13:16 Rxd
Sam Briggs - 12:24 Rxd
Kris Clever - 11:16 Rxd

CrossFit OCEANSIDE, Coach B's, CrossFit Temecula South

AM @ CrossFit Oceanside

15 min AMRAP

• 15 Box jumps @ 24"
• 12 Push Press @ 95lb
• 9 T2B

11 Rounds + 6 T2B

Afternoon at Coach B's

Front Squat upto 121kg (PB by 1kg) wanted to go higher but coach said no :-)

3 position split snatch

• 50% of 1RM-40kg
• 60%- 1RM-48kg
• 70% of 1RM-56kg
• 75% of 1RM-60kg

Getting comfortable with the Split Snatch and looking forward to going higher

Snatch pulls x 3 @ 80%-64kg, 85%-68kg
Snatch Deadlifts @ 90%-72kg, 95% - 76kg

3 x 5 good mornings @ 50kg

PM at CrossFit Temecula South

30 MU's for time- 08:26, was disappointed with this, rings were set at 20 feet so it was akward, good practice.

rest 5 mins

3 x max HSPU (strict) with 3 min rest inbetween- 12,10,7.

Session 1 with Coach Burgener/ WOD at CF SoCAL

Split Snatch tekkers with Coach B, no big deal!!

Awesome, humbling day at Mikes gym!!

CrossFit SOCAL

Front Squat

5 @ 75%-195lb
3@ 85%-225lb
1@ 95%-255lb

Should have and could have went heavier, got confused with lbs!!

OH Squat

5-135llb
3-155lb
1-185lb (F)

10 min AMRAP

• 5 Squat Snatches @ 95lb
• 10 GHDs
• 15 Box jumps @ 30"

6+5 RXD, was happy to do this unbroken!!!

2 Days at CrossFit Invictus

3rd Jan

Shoulder Press 3x3

• 50kg
• 55kg
• 60kg

sets of 15 T2B inbetween sets

rest 5 mins

3 Rounds (no time)

• 10 Pull ups
• rest 30 secs
• 15 KB Swings @ 32kg
• rest 30 secs
• 20 Double Unders

rest 5 mins

3 x 10m Handstand walk
3 x arms only L sit 15" rope climb

4th January

6 x 3 Clean n Jerk, 10 secs rest between reps with 3 mins rest between sets

• 80kg
• 90kg
• 95kg
• 95kg
• 100kg (new 3RM)
• 105kg x 1, failed 2nd rep

rest 5 mins

3 Rounds with 3 mins rest between rounds

• 7 Deadlift @ 160kg
• 21 Pull ups

all rounds were unbroken at 45 secs, 47 secs, 46 secs.

rest 5 mins, then For the time:

• Row 750m
• 25 T2B
• 75 DU's
• Row 500m
• 20 T2B
• 50 DU's
• Row 250m
• 15 T2B
• 25 DU's

10:32 RXD

Speallers Hotel WOD

For the time:

• 100 Hang Clean Thrusters with 35lb dumbells
• on the minute every minute perform 5 burpee's

12:44 RXD, should have manned up more in the early stages!!!! Still I was hungover!!