Squat & Shoulders

10/31/14

Squat (70%) 5x4, (75%) x5, (80%) 2x2, (90%) 1
Jerks (75%) 5x3
Upright Row 4x8
Rear Smith Shrug 4x8
DB Shrug 4x8
DB Side Raise 4 x 12
DB Rear Fly 4 x 12

Arms & Calves

10/30/14

Cable Curls
Rope Press Down
Barbell Curl
Close Grip Bench
Incline DB Curls
Kickbacks
LF Machine Curl
Dips

Standing Calf Raise
Seated Calf Raise Calf Leg Press

Squat, Deadlift, Plank, KB Swing

10/29/14

Squat (65%) 8x3, (70%) x5, (75%) 2x2, (80%) 1
(265) (285) (305) (325)

Deadlift (70%) 6x6
(300)

3 rounds of:
Body Squat x 25
Alternating Plank x 20
Kettle Bell Swing x x 15

Jerks, Double Unders, Burpee Box Jump, Push Press

10/28/14 - Workout 14.44.2

Jerks 8x3

4 rounds of:
Double Unders  x 30
Burpee Box Jump x 20
GHD Situps x 10

Squat, Bench, Run, KB Swing, Pullups

10/27/14

Squat (65%) 8x3, (70%) x5, (75%) 2x2, (80%) 1
(265) (285) (305) (325)
Bench (70%) 6x6
(270)

2 rounds of:
Run 400m
KB Swing (53) 30
Pullups x 30

Legs & Run

10/24/14

Squats (135) 4, (225) 4, (275) 2, (315) 2, (365) 1, (385) 1, (405) 1, (315) 3 x 5
Lunges (135) 10, (185) 10, (205) 2 x 10
Extensions 4 x 15

Run 1 mile x 2

Shoulders

10/23/14

Double Unders x 100

For Time:
Clean & Jerk (95/135) x 60
---

Upright Row 4 x 10
DB Press 3 x 10
Side Raise 3 x 12
Front Raise 3 x 12
Rear DB Fly 3 x 12
Rear Machine Fly 3 x 12

Legs & GHD

10/22/14

Front Squat (70%) 3x5, (80%) 5x3   (245)(275)
Leg Press 3 x 20
Extensions 4 x 15

4 rounds of:
GHD Situps x 10
Hip Extensions x 10

Back

10/21/14

Deadlift (70%) 6x6
Barbell Rows 4 x 10
Seated Rows 4 x 15
Pulldowns 4 x 10
Straight Arm Pulldowns 3 x 10
Rear Smith Shrugs 4 x10
Hex Bar Shrugs 4 x 10

10/20/14 - Snatch, Row, Situps, Pullups, Handstands

10/20/14

Snatch (95) 3 x 3, (135) 6 x 5
4 rounds of:
Row 500m
Situps x 25
---
Pullups (strict) x30
Handstands

10/19/14 - FLips, S2OH, Squat, Rope, Row, Burpees, Sprint, Crawl

10/19/14

Max Reps 1 minute, 1 minute recovery:
Tire Flips
Shoulder to Overhead (85/115)
Squat (125/185)
---

Max Reps 2 minutes, 1 minute recovery:
Rope Climbs
Row (calories)
Burpees 
---

2 rounds of:
Sprint 150y
Bearcrawl 150y

10/18/14 Urbanathlon, Chicago - 4 miles, 10 obstacles

10/18/14

Urbanathlon, Chicago - 4 miles, 10 obstacles

- Palette Hurdles
- Low Crawl
- Marine hurdles
- Stadium Stairs x 4
- Monkey Bars
- Parallel Bars
- Belly Crawl under cars
- Taxi cab hurdles
- Cargo net climb
- 8' wall
(1:10:00)

10/17/14 Drop-in at CrossFit Supercell - OHS, Snatch, Deadlift, Squat, DUs

10/17/14

Overhead Squat x 3-3-3-3-3-3-3 (225)

For time:
Overhead Squat (65/95) 30
Hang Snatch (65/95) 30
Snatch (65/95) 30
Deadlift (65/95) 60
Squat 60
Double Unders x 90
(15:01)

Pressing, Situps, Extensions

10/16/14

Pushups x 100
Bench Press (70% +) 5 x 2
Shoulder Press 4 x 8
(Clean x 1, Jerk x 5) x 6
Situps x 100
Back Extensions x 50

Row, Squat, Toes to Bar, Situps

10/15/14

Row 1000m
Lunges 3 x 20
Back Squat (80%) 7 x 5
Front Squat (80%) 5 x 2

3 rounds of:
Toes to Bar x 15
GHD Situps x 10
---

Row 1000m

W1 "Annie" & W2 Deadlift, Muscle Ups, Bar Rows, Pulldowns

10/14/14

"Annie" crossfit.com
50-40-30-20-10 reps of:
Double Unders
Situps
---


5 rounds of:
Deadlift (225) 16, (275) 12, (315) 8, (365) 4, (405) 2
Muscle Ups x 2-4-6-8-10
---

Barbell Rows (135) 12, (185) 12, (205) 12, (135) 12
Pulldowns (heavy) 3 x 10

Squats & Lunges

10/13/14

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 2, (385) 2, (400) 1
Front Rack Lunges (135) 5 x 20

W1 Row, Rope, Flip, BJ's, Thruster, Squat, GHD, Carries, KB Swing

10/13/14

Workout 1

Row 200m
Rope Climb (15') 2
Row 200m
Tire Flip x 4
Row 200m
Box Jump (24") 6
Row 200m
Thruster (65/95) 8


Workout 2

Row 1000m
Back Squat (BW, 205) 20
GHD Situps x 20
Tire Flips x 20
Box Jump (32" w/20# Medball) x 20
Row 1000m


Workout 3

DB Farmers Walk (150) 150y
Sandbag Carry (100) 150y
KB Swing (53/70)
Row 500m

W1 Clean & W2 Jerk, Pullups, Dips, Situps, Curls, Cleans

10/10/14

Workout 1

Clean (135) 4, (185) 4, (205) 4, (225) 4, (245) 2, (225) 2



Workout 2

5 rounds of:
Jerk (95) 15, (135) 12, (185) 9, (205) 6, (225) 3
Pullups x 3-6-9-12-15
---

3 rounds of:
Situps x 18
Ring Dips x 15
Curls (45) x 12
Cleans (135)  x 9

Run, Squat, Snatch, Chinup, Burpee, Run

10/09/14

WOD by Danielle Doll

Run 1 mile

5 rounds of:
Squat x 20
Snatch (65/115#) 10
Chinup/Pullup (strict) x 10
Burpees x 20
---

Run 1 mile

NED (23:11) just 5 rounds, no run!

W1 Deadlift (PR) & W2 Situps, C2B Pullups, T2B, Slamballs

10/08/14

Workout 1

Deadlift x 2-2-2-2-2 (425 PR)
Bench x 2-2-2-2-1-1


Workout 2

Situps x 100

AMRAP 9 minutes
3 Chest to bar pull ups
6 Toes to bar
9 Slamballs

Row, Thrusters, Pullups

10/07/14

4 rounds of:
Row 500m (sub 1:50/500m pace)
Rest 1 minute
---

3 rounds of Thrusters:
3 minutes, max reps
2 minutes, max reps
1 minute, max reps
(20 Double Under buy in for each round, 1 minute rest period between rounds)

3 rounds of Pullups:
3 minutes, max reps
2 minutes, max reps
1 minute, max reps
(20 Double Under buy in for each round, 1 minute rest period between rounds)

Record your max reps for a total score.

W1 Snatch, C&J, Front Squat & W2 Wall Balls

10/06/14

Workout 1

Snatch (70%) 1, (75%) 1, (80%) 1, (85%) 2x1
Clean & Jerk (70%) 1, (75%) 1, (80%) 1, (85%) 2x1
Front Squat - (80%) 3x2


Workout 2

AMRAP 5 minutes:
Wall Balls (14/20)

Row, Bear Complex, KB Carry/Snatch/Swing, Tire Flip, DB Carry, Snatch, Sandbag Carry

10/06/14


Row 500m
Bear Complex (105/155) 10
2 rounds of: KB Carry (35&53/53&70) 30m & Snatch x 8, Swing x 8
Snatch (105/155) 10
Tire Flip/Jump x 20/25
Rope Climb x 3
2 rounds of: DB Carry (45/75) 30m & Thruster x 4, Snatch x 8
Sandbag Carry (70/100) 150y
Sprint 150y

"Fight Gone Bad" PR

10/04/14

"Fight Gone Bad" crossfit.com

3 rounds of:
Wall Balls (20) 1 minute
Sumo Deadlift High Pull (75) 1 minute
Box Jumps (20") 1 minute
Push Press 1 minute
Row (calories) 1 minute
(352)

Squats & Calves

10/03/14

Squat (135) 10, (225) 5, (275) 5, (315) 5, (335) 5, (355) 4, (365) 2, (385) 1
Standing Calf Raise  4 x 12
Seated Calf Raise 4 x 10

Row & "Lynne" (Deadlift, Bench, Clean)

10/02/14

Row 2k (sub 2:00/500m pace)
Row 1k (sub (1:45/500m pace)

"Lynne" - crossfit.com

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (1.5 x BW)
Bench Press (BW)
Clean (75% BW)

DL 295
BP 200
C 155

W1 Lunges, Squats & W2 Clean, T2B, C2B, Squat

10/01/14

Walking Lunges x 60
Squats (70%) 5x4, (75%) x 3, (80%) 2x2, (90%) 2x1

EMOM 10 minutes
Squat Clean (75%) x 1
Toes to Bar x 2
Chest to Bar Pullups x 3
Body Squat x 4