WOD 12/14/17

Frozen feet

6 RFT
10 Pull-ups
50ft Lunge walk
15 Pushups
50ft Lunge walk
Run 200m

WOD 12/7/17

Double time:

WOD A:
5 RFT:
15 Deadlifts (155/75)
25 Sit-ups

WOD B:
20 AMRAP partners:
(complete full round while the other rests)
7 KB swings (70/50/25)
Run 100m
7 Burpees

WOD 12/5/17

WOD:

Min 0-10: Run 1 mile then max Clean and Jerks (135/115)
Min 10-13 Rest
Min 13-20 Run 800m then max Snatch (115/95)
Min 20-23: Rest
Min 23-27 Run 400m then max Thruster (95)

WOD 11/28/17

WOD A:

5 rounds for time:

Mrs Wentz - the unknown Eagles lucky charm!
(she's just borrowing the Sproles jersey)

10 Pull-ups
15 Push-ups
20 Situps
25 Air squats


WOD B:

15 min AMRAP

2 KB swings (50)
Run 100m
4 KB swings
Run 100m
6 KB swings
Run 100m
~continue adding 2 swings each round

WOD 11/21/17

WOD “Front Loader”

Teams of 2:

AMRAP 7

33 Push Press (95/65)

33 Push Press (115/80)

AMRAP Push Press (135/95)

rest 3 minutes
AMRAP 7
33 Front Squats (95/65)
33 Front Squats (115/80)
AMRAP Front Squats (135/95)
rest 3 minutes
AMRAP 7
33 Hang Power Cleans (95/65)
33 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

WOD 11/16/17

WOD: Happy Birthday Graham!

“Three Cheers”

AMRAP 18:

3 Kettlebells Swings (53/35) 

3 Box Jump Overs (24/20) 

200m Run

6 Kettlebells Swings (53/35) 

6 Box Jump Overs (24/20) 

200m Run

9 Kettlebells Swings (53/35) 

9 Box Jump Overs (24/20) 

200m Run

Climbing by 3’s until cap.

WOD 11/14/17

WOD: 

On the Minute x 10

4 Power Snatches

followed by…

“Run Down”

4 Rounds:

15 Power Snatches (75/55)

30 DoubleUnders

200 Meter Run

WOD 10/5/17

WOD:

15-12-9-6-3

Pull-ups
Push jerk (115)

30 double unders after each set

WOD 10/3/17

WOD:

Run 800m

5-3-1
Snatch (135/115)
Burpees

Run 200m

5-3-1
Power clean (135/115)
Burpees

Run 200m

5-3-1
Front squat (135/115)
Burpees

Run 200m

5-3-1
Deadlift (205/185)
Burpees

Run 800m

WOD 8/29/17

WOD: Dallas 5

5 5-min AMRAPs

Burpees

7 Power snatches (75)
7 Push-ups

Turkish get-ups (35)

7 Deadlifts (155)
7 Box jumps (24)

Run

WOD 8/15/17

WOD: Explore Curtis P

5 RFT:

7 Curtis P complex (power clean, lunge each leg, OH press)
15 KB swings (50)
20 Push-ups
15 Sit-ups

WOD 8/10/17

WOD 1/2 Holbrook

Cash in:
Roxanne (classic)

Holbrook
5 rounds for time:
5 Thrusters (95)
10 Pull-ups
100m sprint

Cash out:
Partner variation medicine ball tosses with situps during rest

Finisher:
400m farmers carry

WOD(s) 8/8/17

After a week of vacation with minimal movement and maximal Doritos and beer, my day offered 3 workouts to get me on track:

WOD 1:

Vinyasa Yoga


WOD 2:

EMOM 24
Min 1 - 5 Strict pullups
Min 2 - 15 KB swings (50)
Min 3 - 30 Double unders


WOD 3:

Skill:
Burgener warmup
Power clean
Snatch

4 RFT
5 Power clean (135)
5 Deadlifts (135)
5 Ring dips
5 Ring flips
80m Lungewalk

WOD 7/20/17

5x5 Deadlift

WOD: 3 Stooges

9 AMRAP
9 Clean and Jerks (135/95)
7 Knee to elbow
5 Burpees

Cash out:
3x150m hill sprint

WOD 7/18/17

WOD: Hemi Fran (ish)

4 RFT
5 Split squat thruster ea (95/45)
10 Pullups
25 Double unders

WOD 7/11/17

Birthday Chipper (Taylor and Nate)

100m Farmers carry
400m Run
80m Bear crawl
31 Pushups
31 Goblet squats
23 Pullups
23 Lunges (each leg)
31 Situps
23 Burpees
31 KB swings
31 Wall balls
23 Deadlifts
23 Box jumps

WOD 6/5/17

WOD: Long time no post...

Kevin Miller's Challenge



10-9-8-7-6-5-4-3-2-1
KB swings (50)
Push-ups


then...


4 RFT
6 Strict pull-ups
5 Clean and press (115)
17 Situps
Run 400

WOD 5/23/17

WOD: 10m aftermath

5x5 Push press (80% 1RM)

15min AMRAP

10 DB snatch R
10 DB snatch L
10 Burpees
20 Box jumps (24)

WOD 5/9/17

WOD: Harper

23 min AMRAP

9 Pull-ups
15 Power hang cleans (115/95)
21 Squats
400m run

WOD 4/6/17 Open Recap

WOD 17.4

13 AMRAP

55 Deadlift (225)
55 Wall balls (20)
55 Calorie row
55 Handstand pushups 
__________________________________

Crossfit Open Results Recap - Mike 2017

17.1 222    =   31%

17.2 155    =   21% (scaled)

17.3 43     =   60%

17.4 175    =   29%

17.5 17:14  =   28%

WOD: 4/4/17

WOD: Remembering River North (Carolina)

Cash in:
10 min EMOM
3 Power clean (135)
8 Situps

WOD:
21-18-15-12-9-6-3
Pull-ups
Push-ups
50m lunge walk after each round

WOD 3/31/17

WOD: 2 Parter

Part A:
25 Push-ups
4 Strict pull-ups
100m lunge walk

Part B:
Helen
3 Rounds:
21 KB swings (70/50)
12 Pull-ups
100m run

WOD 3/25/17

WOD 17.5

10 Rounds for time:

9 Thrusters
35 Double unders

*40min time cap

WOD 3/21/17

WOD: Patellar Tendonitis

12 min AMRAP

10 Deadlift (bodyweight)
10 Pull-ups
30 Double unders

WOD 3/16/17

WOD: 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes. 

 

WOD 3/9/17

WOD: Summer Winter Day

10-9-8-7-6-5-4-3-2-1
Thrusters (95)
Push-ups
SDLHP (95)

then

3 hill sprints with 9 sit-ups before and after each

then

3 quarter mile hill sprints

WOD 3/6/17

WOD: Open WOD 17.2

AMRAP 12:

2 rounds of -

• ​50' front rack dumbbell lunges with two dumbbells (50/35)
• 16 toes to bar
• 8 dumbbell power cleans

2 rounds of -

• ​50' front rack dumbbell lunges with two dumbbells (50/35)
• 16 bar muscle ups
• 8 dumbbell power cleans
• 

WOD 3/2/17

WOD: Rankel

20 min AMRAP

6 Deadlifts (225)
7 Burpee pull-ups
10 KB swings (70)
200m Run

WOD 2/28/17

Open Workout 17.1

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box
Time cap: 20 minutes

WOD 2/21/17

WOD: Warm front (squats)

7 Rounds for time:

1 Power clean (155)
7 Front squats (155)
7 Chest to bar pull-ups
400m run

WOD: 2/16/17

WOD: Ripping

6 Rounds for time:
5 Deadlifts (275)
25 Sit-ups

WOD: 2/7/17

WOD (no so) Heavy DT

5 Rounds for time:

12 Deadlifts (135)
9 Cleans
6 Overhead press

WOD 2/4/17

WOD: Murph

Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile

WOD 2/2/17

WOD: "Fitness"

5 Rounds for time:

5 Hang power cleans (95)
10 Front squats
5 Jerks
10 Burpees

WOD 1/26/17

WOD: Helen

3 Rounds for time:

400m run
21 KB swings (50)
12 Pull-ups

WOD 1/19/17

WOD: Random

Max Deadlift

Play on rings and parallettes

Flight Simulator (unbroken double under sets)
10-20-30-40-50-40-30-20-10

WOD: 1/12/17

WOD: the Chief

5-3min AMRAPS with 1min rest between each

3 Hang cleans (132/115)
6 Push-ups
9 Air squats

WOD: 1/5/17

WOD: Art of Manliness

5 Ring dips
5 Upside down ring rows
10 Box jumps (24)
100m lunge walk

WOD 12/27/16

WOD: We have rings!

For time:
Double unders (50-40-30-20-10)
Ring dips (10-8-6-4-2)
Toes to bar (10-8-6-4-2)