Back, Pullups, Situps, Snatch, Pushup, Row

06/04/14

Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown

5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100

4 rounds of:
Row 500m
Pushups x 10

Bike, W1 Clean, Snatch, Box Jump, Arms & W2 Row

06/03/14

Bike 6 miles

Workout 1

Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L

Workout 2

Row 1000m x 2

Bike 6 miles

Pullup, Pushup, Burpee, Row, Double Under

05/26/14

AMRAP 20 minutes
Pullups x 5 (strict)
Pushups x 8
Burpees x 5
(16)
---
10 rounds of:
Row 250m
Double Unders x 25

Row, Situps, Curls, Cleans, Pushups

05/02/14

4 rounds of:
Row 500m
Situps x 25
Curls (45) 25
Hang Cleans (95) x 25
Pushups x 25

Row, Situps, KB Snatch, KB Swing

04/30/14

3 rounds of:
Row 500m
Situps x 25
---
2 rounds of:
KB Swing (70) 25
KB Snatch (70) 5R/5L
Situps x 50
Row 500m

Workout 1 Trail Run & Workout 2 Row, Situp, Snatch, Jerk, OHS

04/17/14

Workout 1 Trail Run

Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)

W1 Back & W2 Snatch

04/24/14

Workout 1 Back

TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10

Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10

W1 Back & W2 Row

04/20/14

Workout 1 Back

Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10


Workout 2

Row 1500m (2:00/500m pace) x 3

W1 Chest, Calves & W2 Row

04/19/14

Workout 1 Chest & Calves

Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Workout 2

Row 1000m x 5 (2:00/500m pace)

W1 Legs & W2 Row

04/18/14

Workout 1 Legs

Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15

Workout 2

Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)

Row, Snatch, KB Swing, Situps, Double Unders

04/10/14

Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165),  (165), (165) 
KB Swing (70) 10
Situps x 15
Double Unders x 20

W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back

04/09/14

Workout 1
Row 1000m x 4 (2:00/500m pace)

Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10

Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10

W1 Row, KB Swing, Situps & W2 Biking

04/06/14

Workout 1
Row 1000m x 2
3 rounds of:
Row 1000m
KB Swing (53) x 50
Situps x 50

Workout 2
Mountain Bike 16 miles
Rock Cut Park trails. First ride of the season and the trails were pretty soft, good ride though!

Lunge, Clean, Row

04/04/14

Walking Overhead Lunge (135) 20
Power Clean (135) 10, (185) 6, (205) 4, (225) 4, (235) 1
Row 500m x 10

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

Bench, Ring Dips, Pushups, Pullups, Row

03/21/14

Bench Press (135) 20, (185) 15, (225) 15, 15, 15
7 rounds of:
Ring Dips x 10
Pushups x 10
Pullups x 10
---
Row 1000m
Row 200m/Rest 45 sec x 8

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

W1 Squats, Extensions, Curls & W2 Row, Situps, Snatch

03/11/14

Workout 1
Squats (45) 10, (135) 10
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 8, 10
Extensions 6 x 15
Prone Curls 4 x 10

Workout 2
Row 500m
Situps x 50
---
3 rounds of:
Row 500m
Situps x 50
Snatch (75) 15

Row, Situps, Cleans

03/03/14

Situps x 25
Row 500m
Hang Clean (65) 20
Situps x 25
Row 1000m
Hang Clean (135) 30
Situps x 25
Row 1000m
Situps x 25