WOD:

• 7 back squats ( 185 lbs)
• 10 ring push ups
• 200m row

Rest 2mins

• 10 back squats
• 7 ring push ups
• 400m row

Rest 2mins

• 7 back squats
• 10 ring push ups
• 200m row

Rest 2mins

• 10 back squats
• 7 ring push ups
• 400m row

Row and Snatch

WOD (6 rounds):

• 1 min. row for calories
• 1 min. rest
• 1 min. to get one rep of a clean and jerk or snatch (basically do your one rep anywhere within the minute, when you feel ready)
• 1 min. rest

5 rounds

WOD (5 rounds):

• 5 shoulder presses (95 lbs)
• 7 burpee knees-to-elbows
• 200m row

Partner up on this workout. One partner does a round, then the second partner does a round. Each partner does 5 rounds.

My times:

1:50, 1:45, 1:44, 1:48, 1:53

WOD: 3 sets of 3 power cleans (175 lbs)

Cookie (5 rounds):

• 10 dumbbell floor presses (40 lbs each)
• 10 sit ups
• 200m run

I finished in 8:57.

Overhead Squats

Cookie:
2x:

• 7 wall ball (20 lbs)
• 7 pull ups
• 30 double unders

2x:

• 5 burpees
• 5 box jumps
• 200m run

2x:

• 3 handstand push ups
• 3 dead hang pull ups
• row 200m

I didn't note my time, but I finished 3rd or somewhere close to that.

WOD:

• 3 set of 5 overhead squats (115 lbs)
• 3 overhead squats (155 lbs)
• 1 overhead squat (190 lbs)

I failed an attempt for one rep at 200 lbs. 190 lbs was easy. Could have gotten it for two reps. I'm shooting to get a 200 lb overhead squat by the end of the year.

Amazing "Grace"

I participated in the charity event, Barbells for Boobs..., at CrossFit Santa Cruz Central today. All money goes to Mammograms in Action. After donating some money, we do the "Grace" workout.

WOD ("Grace"): 30 clean + jerks (135 lbs)

This was my first time doing "Grace". I finished in 8:04.

Three

WOD 1:

• 600m row
• 200m run
• 400m row
• 400m run
• 200m row
• 600m run

My time was 11:21 or something.

WOD 2 (3 rounds):

• 7 back squats (185 lbs)
• 7 burpee pull ups

My time was 4:57.

WOD 3 (as many rounds as possible in 5 mins):

• 15 sit ups
• 10 KBS
• 1 rope climb

I got 3 rounds.

Son of a...

WOD:

• 30 wall ball (20 lbs)
• 30 pull ups
• 30 push ups
• 30 knees to elbows
• 400m run
• 15 ghd sit ups
• 50 double unders
• 15 ghd sit ups
• 400m row
• 20 knees to elbows
• 20 push ups
• 20 pull ups
• 20 wall ball

My time was 31:09.
Here's the deal. Attempt to complete all the reps for each movement unbroken. If you have to stop, you must do 5 burpees before continuing. I had to to do 6 sets of burpees.

Front Squats

WOD:

• 3 sets of 5 front squats (155 lbs)
• 3 front squats (185 lbs)
• 2 front squats (215 lbs)

Note: Probably could have done 225 lbs for two reps.

Dead lifts, High box jumps, and ring dips

WOD:

3 rounds of:

• 7 dead lifts (205 lbs)
• 5 high box jumps (higher than the normal box)
• 3 ring dips

400m run

3 rounds of:

• 7 high box jumps
• 5 dead lifts
• 5 ring dips

400m run

3 rounds of:

• 7 ring dips
• 5 high box jumps
• 3 dead lifts

My time was 15:21.

Extra Credit

WOD:

• 3 set of 5 back squats (250 lbs)
• 3 sets of 8 dead hang pull ups

Last Friday I used 245 lbs for the back squats. I'm shooting for 255 lbs next week.

Some gains

Finally making some gains on the bench press front. Nothing spectacular, but it's progress.

WOD:

• 3 set of 5 bench press (155 lbs)
• 1 set of 3 bench press (185 lbs)
• 1 rep bench press (215 lbs)

Last time we did a similar workout my 1 rep was 205 lbs.

WOD 2 (Lil' Dwayne):

• 800m run
• 50 double unders
• 25 handstand push ups
• 50 double unders
• 800m run

My time was 13:17.

Helen

WOD ("Helen" / 3 rounds):

• 400m run
• 21 kbs
• 12 pull ups

My time wasn't very good. 11:39. I fell apart during the last set of pull ups.

Update: I just went back and checked my previous Helen time (12:36). At least I'm making progress.

Cleans

WOD 1: Work on cleans.
I worked up to 175lbs then ran out of time before the next wod.

WOD 2:

• 12 thrusters (95 lbs)
• 12 push ups
• 9 thrusters
• 9 push ups
• 6 thrusters
• 6 push ups

My time was 2:54.

WOD (3 rounds. rest two minutes between rounds):

• 400m run
• 5 weighted pull ups (20 lbs)
• 5 dead hang pull ups
• 5 kipping pull ups

After resting two minutes:

WOD (3 rounds. rest two minutes between rounds):

• 500m row
• 5 shoulder presses (95 lbs)
• 5 push presses (95 lbs)
• 5 jerks (95 lbs)

Extra Credit

My squats suck.  Time to fix them.

WOD: 3 sets of 5 back squats (245 lbs)

Fun

WOD 1 (while other team moves medicine balls):

• 7 knees-to-elbows
• 7 burpee box jumps
• 7 sit ups

I completed 3 rounds

WOD 2 (as team): Move all the medicine balls (30ish) 100 yards. Move them back.

WOD 3 (while other team rows 2,600m):

• 15 double unders
• 1 rope climb

I completed 5 rounds

WOD 4: As a team, row 2,600m. Each team member can only row 10 pulls at a time. When you hit 10 pulls, another member takes your place.

Pressing

3 sets of 5 bench press (165 lbs)
WOD (5 rounds):
+ 7 front squats (95 lbs)
+ 200m run
My time was 6:49.

Couplet

WOD (4 rounds. ~30 seconds rest between):

• 5 back squats (225 lbs)
• 15 pull ups

My times:

1:06, 1:03, 00:59, 1:07

Running Grace

WOD (3 rounds):

• 10 clean + jerks (115 lbs)
• 800m run

My time was 17:52. My shoulder is feeling pretty good. I think I'll start going heavier again on cleans next week.

TGIF

WOD 1 (5 rounds):

• 5 hand stand push ups
• 7 pull ups
• 9 KBS

My time was 6:03

WOD 2 (5 rounds):

• 5 dead lifts (225 lbs)