OHS, Box Jump, Wall Balls, HSPU

06/11/14

4 rounds of:
Overhead Squat (45#) 30
Box Jumps (24") 30
Wall Balls (20#) 20
Handstand Pushup x 10
(23:33)

Bike, HSPU, Cleans, Muscle Ups, Pullups, Deadlift

06/05/14

Bike 6 miles

21-15-9 reps of:
Handstand Pushup
Hang Cleans (135)
Muscle Ups/Pullups (switched to pullups 2nd round)
Deadlift (225)

Bike 6 miles

HSPU, Muscle Ups, C&J, Box Jump, Wall Balls

05/08/14

5 rounds of:
Handstand Pushup (strict) x 5
Muscle Ups (bar) x 5
Clean & Jerk (135) x 5
Box Jump (20") x 15
Wall Balls (20#) x 15
(30:30)

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

04/02/14

Workout 1
Row 3k
---
Workout 2
AMRAP in 12 minutes
Handstand Pushup x 4
Power Snatch (115) x 8
GHD Situp x 12
(64 reps)
---
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
---
Workout 4
Arms

Row, Snatch, Clean & Jerk, KB Swing, Handstand Walk, Curls

03/23/14

Row 3k (pace: 1:50 - 2:00/500m)
Snatch (95) 5 x 3, (115) 4 x 2, (135) 7
Clean & Jerk (135) 15,
Power Clean (185) 3, (205) 6, (215) 6
Kettle Bell Swing (53) 30
Handstand Walk (30') 4
21 Curls (45) 3

W1 Back & W2 "JT" plus Double Unders, Arms, Run

03/18/14

Workout 1
Deadlift (135) 10, (225) 10, (315) 10, (335) 4
Barbell Row (95) 15, (135) 12, (185) 10
TBar Row (245) 10, (195) 10, 10
HS Front Pulldown 4 x 10
Wide Grip Pulldown 4 x 10

Workout 2
Open each round with Double Unders x 45
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---
LF Machine Curls 4 x 15
LF Machine Tri Press 4 x 20
Cable Curls 3 x 15
Rope Press 3 x 20
Hammer Curls 4 x 10
---
Run 2 miles

W1 Row & W2 "JJ" (Squat Clean & Paralette HSPU), Arms

03/11/14

Workout 1
Row 3k

Workout 2
"JJ" hero wod - www.crossfit.com
Squat Clean (185) 1
Paralette Handstand Pushup x 10
Squat Clean (185) 2
Paralette Handstand Pushup x 9
Squat Clean (185) 3
Paralette Handstand Pushup x 8
Squat Clean (185) 4
Paralette Handstand Pushup x 7
Squat Clean (185) 5
Paralette Handstand Pushup x 6
Squat Clean (185) 6
Paralette Handstand Pushup x 5
Squat Clean (185) 7
Paralette Handstand Pushup x 4
Squat Clean (185) 8
Paralette Handstand Pushup x 3
Squat Clean (185) 9
Paralette Handstand Pushup x 2
Squat Clean (185) 10
Paralette Handstand Pushup x 1
---
LF Machine Curls 4 x 15
LF Chest Press 3 x 15
Incline DB Curls 4 x 12
Cable Press Down 4 x 12
Single Arm Cable Curl 4 x 10
Rope Press 4 x 10

Deadlift, HSPU, Muscle Ups, Situps

03/04/14

"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
---
Bar Muscle Ups x 7
Abmat Situps x 21

Snatch, Burpees, HSPU, Toes to Bar, Situps

02/26/14

5 rounds of:
Snatch (75) 20
Burpees x 20
Handstand Pushups x 20
Toes to Bar x 20
Abmat Situps x 20

W1 Pushups, Bench Press, W2 HSPU, Pistols, Pullups & W3 Row, Situps

02/20/14

Workout 1
Pushups 3 x 20
TRX Rows 2 x 10
Bench Press (135) 30, (225) 4, (275) 4, (315) 4, (335) 4, (355) 1
---
Workout 2
Special Mary (www.CrossFit.com wod)
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
(26:14)

Workout 3
2 rounds of:
Row 500m
Situps x 50

W1: HSPU, Ring DIp, Pushup, Pullup, Box Jump, KB Swing & W2: Clean, Box Jumps

01/15/14

Workout 1
3 rounds for time:
Handstand Pushup (strict) x 10
Ring Dips (strict) x 15
Pushups x 20
Pullups (strict) x 45
(18:07)
135 pullups is very high volume for strict form. I got tired of waiting to recover, so I started kipping on the pullups in the second round. I got this workout off the main site www.crossfit.com
---
AMRAP 10 minutes:
24" Box Jumps x 10
Kettle Bell Swing (70#) 5
(6 rounds)

Workout 2:
Every 30 seconds:
Clean x 1  (135) 4, (155) 4, (165) 4
36" Box Jump x 1
(12 rounds)
EMOM:
Clean x 1 (185) 4, (205) 4, (215) 3
36"Box Jump x 1
 

Deadlift & "Diane" (Deadlifts, Handstand Pushups)

01/06/13

Deadlift (135) 10, (225) 10, (275) 4, (295) 4, (315) 4, (335) 2, (355) 2, (375) -
"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
(7:14)

W1: Back & W2: Olys, BJ's and HSPU

12/12/13

Workout 1
Deadlifts (135) 10, (225) 10, (315) 10, (335) 7, (365) 4
Superset:
HS Rows (225) 4 x 10
Wide Pulldowns (160) 4 x 10
---
Cable Rows (180) 12, (200) 12, (260) 5, (220) 10
Barbell Rows (135) 3 x 10

Workout 2
Snatch x 3 (75) (95) (115) (145)
Clean & Jerk x 3 (75) (95) (115) (145)
Clean & Jerk x 3 (165) (195)
Clean x 5 (215) 
5 rounds of:
42" Box Jumps x 5
Handstand Pushups x 10

W1: Squat, Snatch, Pullup, "Amanda" (MU, Snatch), W2: Push Press, HSPU, SU, DU

10/23/13

Workout 1
Warmup:
Squat x 5
Snatch (75) x 5
Pullups x 5
---
"Amanda" 9-7-5 reps of:
Muscle Ups (Bar)
Squat Snatch (135)
(9:53)

5 rounds of:
Toes 2 Bar x 10
GHD Situps x 15
Situps x 20
---

Workout 2
Shoulder Press x 3-3-3-3-3-3 Push Press x 3-3
(95), (115), (135), (155), (175, (185), (205)
---
4 rounds of:
Handstand Pushups x 5
Situps x 20
Double Unders x 40

Abs were destroyed for a couple days after this workout!

W1: Pushups, Bench, DB Press, Ring Dips, Handstand Walk, & W2: Run 6 miles

10/14/13

Workout 1:
Bar Pushups 3 x 20
Bench Press (135) 20, (175) 10, (225) 10, (275) 8
Ring Dips 4 x 10
Handstand Walks

Workout 2
Run 6 miles
(49:30)

W1: Bench, "Chelsea" & W2: GHD Situps, HSPU, KB Swing

10/02/13

Workout 1
Bench Press (135) 20, (225) 3 x 10
"Chelsea" Every minute on the minute for 30 minutes:
Pullups x 5
Pushups x 10
Squats x 15
---

Workout 2
5 rounds of:
GHD Situps x 10
Handstand Pushups x 10
Kettle Bell Swing (70) x 10

W1: Row, WB Shots, HSPU, C&J, Burpee, Muscle Ups & W2: Pushups, Double Unders

09/17/13

Workout 1:
6 rounds of:
Wall Ball Shots (20) x 5
Handstand Pushups x 5
Clean & Jerk (135) x 5
(12:44)
---
10 rounds of:
Burpees x 10
Muscle Ups (Rings) x 3
(19:03)

Workout 2:
4 rounds of:
Pushups x 50
Double Unders x 50

Deadlift, Muscle Up, Clean, HSPU, Situps, Pushups, Pullups

09/10/13

10 rounds of:
Deadlift (295) x 1
Muscle Up x 2
Clean (185) x 3
Handstand Pushup x 4
(24:02)
---
3 rounds of:
Situps x 10
Handstand Pushup (kipping) x 5
Muscle Up x 2
---
5 rounds of:
Pushups x 20
Situps x 10
Pullups x 5

W1: Muscle Ups, Dips, L-Sit, Skin the Cat, Lowers, HSPU, GHD Situps W2: AMRAP, MU, Clean, Squat

09/03/13

Workout 1:
3 rounds of:
Muscle Ups x 1
Dips x 5
---
3 Rounds of:
Muscle Ups x 3
Handstand Pushups x 10
---
3 Rounds of:
Muscle Ups (Bar) x 3
Handstand Pushups (kipping) x 10
---
GHD Hyper Situps 3 x 10
GHD Situps 3 x 10
Back Extensions 3 x 20


Workout 2:
Bike 10 miles
AMRAP 20 minutes:
Muscle Ups x 1
Cleans (135) x 5
Squats x 8
(16 rounds)
Bike 10 miles

W1: "JT" (HSPU, Ring Dip, Pushup), KB class, W2: "Morrison"

08/28/13 - First day back after a week of vacation - drinking and not working out, overeating and poor choices. Today I didn't even really feel like working out. I almost skipped it, but decided to do a  light workout to get me back into it.

Workout 1: "JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
(8:47)

Kettle Bell Werks Class
30 minutes of: (basically Les Mills-type, light kettle bell aerobics)

Workout 2: "Morrison"
50-40-30-20-10 reps of:
Wall Ball Shots (20)
Box Jumps 24"
Kettle Bell Swings (53)
(38:13)