W1 Row, W2 AMRAP: HSPU, PS, GHDSU & W3 TGU, FS, KBS, SU, DU & W4 Arms

04/02/14

Workout 1
Row 3k
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Workout 2
AMRAP in 12 minutes
Handstand Pushup x 4
Power Snatch (115) x 8
GHD Situp x 12
(64 reps)
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Workout 3
3 rounds of:
Turkish Getup (53) 4R/4L
Front Squat (185) 10
Kettle Bell Swing (53) 20
Situps x 30
Double Unders x 40
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Workout 4
Arms

Deadlift, Box Jump, Pullups

03/14/14

AMRAP 8 minutes
Deadlift (135) 10
24" Box Jump x 15
Deadlift (185) 15
24" Box Jump x 15
Deadlift (225) 20
24" Box Jump x 15
Deadlift (275) 6
(96 reps)
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Pullups x 64

W1 Rings/Bars, W2 Burpee, Wall Balls, Double Unders, Snatch & W3 Back

03/13/14

Workout 1
Rings & Bars 30 minutes

Workout 2
AMRAP 10 minutes
Burpees x 12
Wall Balls (20) 12
(120 reps)
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Rest 10 minutes
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AMRAP 10 minutes
Double Unders x 30
Snatch (75) x 15
(181 reps)

Workout 3
Cable Rows (100) 20, (140) 20, (160) 20, (180) 20
Wide Grip Pulldowns (140) 10, (160) 10, (180) 10, (200) 10, (220) 10, (240) 8
TBar Rows (145) 10, (195) 10, 10, 10
Rear Smith Shrug (120) 10, 10, 10, 10

W1: Chest, W2: Situps, Squats, Pullups

12/10/13

Workout 1
Bar Pushups x 20
Bench Press (135) 25, (225) 13, (245) 10, (275) 8, (135) 18
Incline DB Press (60) 12, (80) 10, (90) 8, (100) 7
LF Incline Isolateral Press 3 x 10
Cable Flys 3 x 10
Pec Deck 3 x 10

Workout 2
AMRAP 15 minutes
Situps x 15
Squats x 20
Pullups x 10
(8 rounds)

CFWOD10/25/13 (Push Press, OHS, GHD Situps) + Bar Muscle Ups & Calf Raises

10/29/13

This workout was the www.crossfit.com WOD for 10/25/13. The workout seemed easy enough on paper, AMRAP in 15 minutes, so I added muscle ups to the front of the lineup and completed 5 rounds regardless of time.

AMRAP in 15 minutes of:
Bar Muscle Ups x 5
Push Press (135) x 7
Overhead Squat (135) x 10
GHD Situps x 15
(86 reps/approximately2.4 rounds)
Completed 5 rounds in 34:23

Complete Nutrition moved into the club and gave me some stuff to try. I will see how it goes.

W1: Pushups, Ring Dips, Bench, Curls, Cleans, Extensions, Deadlifts, W2: Row, Pushups

10/23/13

Workout 1
Pushups x 100
Ring Dips x 100
Bench Press (135) x 100
Barbell Curls (45) x 100
Hang Power Clean (95) x 100
Hip Extensions x 100
Dead Lift (225) 4 x 4, (255) 3 x 3, (275) 2 x 2, (295) x1, (315) 1, (325) 1

Workout 2
AMRAP 15 minutes
Row 250m
Pushups x 25
(8 rounds)

Took 2 days off after these workouts and the previous day's. I felt like I had been run over by a car! Triceps, traps and abs were wrecked. 100 x hang power cleans was a good forearm workout all on its own, followed by some heavy deads... not good!

"Nate" (Muscle Ups, HSPU, KB Swing)

08/12/13

"Nate"

AMRAP in 20 minutes of:
Muscle Ups (bar) x 2
Handstand Pushups x 4
Kettle Bell Swing (55) x 8
(14 rounds)

AMRAP: pull, burp, over, swing, push, sit, turk

01/13/13

AMRAP, 25 minutes of:
Pullups (strict form, dead hang) x 5
Burpees x 5
Overhead Squat (95) x 5
Kettle Bell Swing (55) x 5
Pushups x 5
Situps x 5
Turkish Getup (55) x 4 (2 per arm)

7 rounds

W1: Sprint WOD & W2: CF WOD (pulls, shots, swings)

12/20/12

Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10

Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15

11 rounds + 3 pullups