Front squats

Warmup:
Row 500M@1:45
CFWU

WOD:
3x5 Front squats

Last time: 225, 235, 225, 225, 225
This time: 225, 245, 235, 225, 225

Buyout:
3x5 Weighted pullups
75, 75, 75, 75, 75

Incline bench
135x8
145x7
155x6
165x5
175x4

3:00 jumprope drill

+10 and rotate...

Warmup:
Row 300@1:00

WOD:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

20:09 - I shoulda hit the burpees harder, I think...

Buyout:
Nothing - had no time.

Tempo

1.5 miles, first half at 80% RPE, second half at 90% RPE
11:28, or ~7:40 average pace.

Wall-ball and muscleups

Warmup:
Row 500@1:53

WOD:
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

16:55

Buyout:
Tried to squat after the 150 leg-thrashing wall-ball shots. Hilarity ensued:
135x5
225x5
275x2, wobbling the whole way
185x8

BW 198, the heaviest I've been in a while. Time to knock off some weight.

Bad, bad Burpees

Warmup:
Lazy row 500M @ 2:01

WOD:
Three rounds for time of:
135 pound hang power cleans, 15 reps
15 Burpees

8:50. Short and remarkably sweet. Fun WOD.

Buyout:
Ab thrash.

Weighed GHD situps:
8@25, 8@35, 8@45

8 knees-to-elbows

45# weighted plank 3 rounds @ 0:30
25# side plank 1 round each side @ 0:30
50 ball situps

BW: 194

Hill repeats

Hill repeats, 5x with 2:1 recoveries

1 mile warmup
5x hill repeats at:
0:45, 0:46, 0:51, 0:55, 0:56
1 mile out

Dippity squat

Warmup:
CFWU

WOD:
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Squats at 275#

12:27 total

Buyout
Weighted pullups:
4@50#
singles at:
75, 85, 90 (f), 80, 75, 75, 75

BW 193

Bodyweight Mile

WOD:
Load a barbell with bodyweight. Clean and press to shoulders, carry it one mile. Stop as necessary.

20:36 vs. 19:55 last time. Did this one outside which was super nice.

Buyout:
Bench Press -1/+10
135x10
145x9
155x8
165x7
175x6
185x5
195x4
205x3
215x1(failed on second rep, maybe 1.5 reps?)

BW 194

2x5, 5x1, math is hard...

2x5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.

5 minute intervals, .75 miles both times

1 minute intervals, maybe 280 meters.

Running barefoot in the mud seems to knock off some speed!

Cleanin' up...

Warmup:
Row 500M@1:52

WOD:
Clean one rep every minute on the minute for 15 minutes.

185, 195, 205, 215, 225(PR!), 215, 215, 215, 215, 205, 205, 205, 205, 205, 205.

Buyout:
45# weighted plank at 0:45, 0:35, 0:36
GHD situps 10, 10, 10, 10 @+10#
Weighted pullups
3@50, 3@60, 3@75, 1@95

BW 195

Leg Day!

Warmup:
Row 500@1:56

WOD:
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

12:26 vs. 15:45 last time.

Buyout:
7 x 5 incline bench
135, 155, 165, 175, 165, 155, 135

BW 194

Smoked by the rower again...

Warmup:
CFWU

WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:45
1:47
1:51
1:43

Buyout:
4x5 bench press at 185, 195, 195, 185
4x5 weighted pullup at +50, +50, +50, +50

BW 192

1:1 intervals

8 rounds of:
1:00 max effort runs
1:00 rest

Didn't measure the distance.

30 minutes of hell

Warmup:
Row 500M @ 1:50

WOD:
30 minute AMRAP of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Managed 11 rounds on the nose. Much harder than I thought it would be. Most sets unbroken.

BW 193

WOD:
Filthy Fifites
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

32:59

BW 192

Snatch balance, Abs

Warmup:
CFWU

WOD:
Snatch balance 1x7
95, 115, 115, 135, 135, 135, 135

Buyout:
Core work - weighted planks
0:45 @ +25
0:30 @ +45
0:37 @ +45
0:45 @ +45
1:00 @ bodyweight only

15 towel situps
10 GHD situps
25 ball situps

3:00 jumprope drills

BW 192

2:1 intervals

120 seconds work
60 seconds rest
6 rounds

Not sure of average pace or distance, need to measure the area that I'm running in. Garmin 405 is bitchin', though!

Erin

Warmup:
Row 500M@1:51

WOD:
Erin
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

last time 19:30, this time 17:46!

Buyout:
+10/-1 bench
135x10
145x9
155x8
165x7
175x6
185x5
195x3
205x2
215x1

DT

Warmup:
Row 500M@1:50

WOD:

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

17:50 as Rx'd.

Buyout:
Incline bench, 7x5
135x5
165x5
175x5
165x5
155x5
145x5
135x5

BW 192

Up and Down, C&J and Pullups

Warmup:
Row 500M@1:52

WOD:
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

19:44, with 45# dumbbells 45# weighted pullups. The last 2 sets of pullups at 35#.

BW:192

woooooosh

8x 0:20 sprints, all out efforts
2:00 recovery

Row your burpee to barfy

Warmup:
CFWU

WOD:
For time:
Row 500 meters
150 Double-unders
50 Burpees

15:20. The burpees killed me. The double-unders went pretty well.

Buyout:
Ab work:

10 x 25# GHD
6 x 40# GHD
10 GHD
20 Ball situps
0:45 plank
0:30 side plank

BW:192

5x5 by three...

Warmup
row 500@1:43

WOD
5x5 overhead squat, bench press, weighted pullup

OHS at 95, 115, 125, 135, 135, 135x3, 115x2
Pullups at 25, 35, 35, 35, 25
Bench at 185, 195, 205, 205

Didn't have time for a fifth set of bench, but I'm pretty sure 205x5 is a PR, w00t!

Tabata something else...

WOD:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups: 13, 8, 7, 5, 6, 5, 5, 5 = 54
Pushups: 12, 8 , 6, 6, 4, 5, 4, 7 = 52
Situps: 10, 9, 10, 9, 8, 9, 10, 11 = 76
Squats: 14, 13, 14, 12, 11, 11, 14, 14 = 103
Total: 285

Buyout:
incline bench press 6x5
135, 175, 165, 155, 145, 135

80/90 split

1.5 miles, first half at 80%, second half at 95%.

11:07

All ahead thrusters!

Warmup:
Row 500@1:50

WOD:
7x3 thrusters

Buyout:
7x3 weighted pull-ups, mixed grips, all 7 rounds at 50#.
3 minutes jump rope drills