131130

deadlift:
5 × 135, 5 × 170, 3 × 205, 5 × 220, 5 × 255, 5+ × 290 (13)
10 × 190, 10 × 190, 10 × 190, 10 × 190

Wendler 5/3/1 Logbook

Warm-up 15 minute row: 3542, 2:07.0/500m

then:
30:00.0 row. 7084m, 2:07.0/500m

131129

bench press:
5 × 90, 5 × 110, 3 × 130, 5 × 145, 5 × 165, 5+ × 185 (13)
10 × 120, 10 × 120, 10 × 120, 10 × 120, 10 × 120

Wendler 5/3/1 Logbook

then:

Row: 10k, 40:13.5, 2:00.7/500m

131128

Row: 1:00:00.0, 13,452m, 2:13.8/500m

131126

squat:
5 × 110, 5 × 140, 3 × 165, 5 × 180, 5 × 210, 5+ × 235 (13)
10 × 155, 10 × 155, 10 × 155, 10 × 155, 10 × 155

Wendler 5/3/1 Logbook

then:
HSPU Helen. 3 rounds of:
Run, 400m
21 Kettlebell Swings, 1.5 pood
12 Handstand Push Ups

Time: 14:42

131125

press:
5 × 55, 5 × 70, 3 × 85, 5 × 90, 5 × 105, 5+ × 115 (12)
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

Wendler 5/3/1 Logbook

then:

12:00 AMRAP
5 burpees
7 box jumps
9 wall balls
6 rounds + 5 burpees

Warm-up 10 minute row: 2464, 2:01.7/500m
Cool-down 10 minute row: 2316, 2:09.5/500m

131123

deadlift:
5 × 135, 5 × 170, 5 × 200
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2343, 2:08.0/500m

131122

press:
5 × 60, 5 × 75, 5 × 90
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

Wendler 5/3/1 Logbook

then:
San Francisco CrossFit man/woman test
Max reps of overhead double kettlebell squats, 1.5 pood/1 pood
http://www.youtube.com/watch?v=bpyNPtSguMQ

3 reps

Warm-up 10 minute row: 2401, 2:04.9/500m
Cool-down 10 minute row: 2364, 2:06.9/500m

131120

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:
kettlebell swings
burpees

1.5 pood. Time: 15:05

120819: 16:29
120606: 14:56
120304: 17:38
111225: 17:46

Warm-up 10 minute row: 2613, 1:54.8/500m
Cool-down 10 minute row: 2258, 2:12.8/500m

131119

bench press:
5 × 95, 5 × 115, 5 × 140
10 × 130, 10 × 130, 10 × 130, 10 × 130, 10 × 130

squat:
5 × 110, 5 × 135, 5 × 165
10 × 150, 10 × 150, 10 × 150, 10 × 150, 10 × 150

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2529, 1:58.6/500m

131118

For time:
Push Ups - 150 reps

*Every time you fail or stop and rest with your chest on the ground count a penalty. If a penalty is counted, you must imediately sprint 40 yards. Once the penalty is completed go back to performing the 150 push ups. 

Post times and number of penalties to comments. 

11:10, started off with sets of 15.  Made it through 5 of those.  Followed by a set of 10 and then
sets of 5.  Next time sets of 10 straight through.

Warm-up 15 minute row: 3660, 2:02.9/500m
Cool-down 15 minute row: 3527, 2:07.6/500m

131116

deadlift:
5 × 135, 5 × 170, 3 × 200, 5 × 250, 3 × 285, 1+ × 320 (12)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2346, 2:07.8/500m
Cool-down 10 minute row: 23081, 2:09.9/500m

131115

For time:
Push Ups - 150 reps

*Every time you fail or stop and rest with your chest on the ground count a penalty. If a penalty is counted, you must imediately sprint 40 yards. Once the penalty is completed go back to performing the 150 push ups.

Post times and number of penalties to comments.

12:33, 11 penalties. Did 40 first round and then sets of 10. Should have tried to do a steady 15 on each set.

Warm-up 15 minute row: 3461, 2:10.0/500m
Cool-down 15 minute row: 3421, 2:11.5/500m

131114

press:
5 × 60, 5 × 75, 3 × 90, 5 × 115, 3 × 130, 1+ × 145(4)
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

Wendler 5/3/1 Logbook

then:
16 min AMRAP Max reps of:
1 min DB Snatch, alternating arms (75/50)
1 min Box Jump (24/20)
1 min Row for Calories
1 min Rest
(4 Rounds)

Subbed burpees for box jumps since box was being used.
8+13+17
9+13+15
11+13+13
10+12+15

149 reps total.

Warm-up 10 minute row: 2422, 2:03.8/500m

131112

bench press:
5 × 95, 5 × 115, 3 × 140, 5 × 175, 3 × 200, 1+ × 220 (4)
10 × 130, 10 × 130, 10 × 130, 10 × 130, 10 × 130

Wendler 5/3/1 Logbook

then:
15 kettlebell deadlift
15 kettlebell swings
15 goblet squats
200m run with kettlebell
200m run
10 kettlebell deadlift
10 kettlebell swings
10 goblet squats
200m run with kettlebell
200m run
5 kettlebell deadlift
5 kettlebell swings
5 goblet squats
200m run with kettlebell
200m run

1.5 pood.  Time: 12:14

Warm-up 10 minute row: 2334, 2:08.5/500m
Cool-down 10 minute row: 2255, 2:13.0/500m

131111

squat:
5 × 110, 5 × 135, 3 × 165, 5 × 205, 3 × 230, 1+ × 260 (10)
10 × 150, 10 × 150, 10 × 150, 10 × 150, 10 × 150

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2446, 2:02.6/500m
Cool-down 10 minute row: 2348, 2:07.7/500m

131109

deadlift:
5 × 135, 5 × 170, 3 × 200, 3 × 23, 3 × 270, 3+ × 300 (12)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2336, 2:08.4/500m
Cool-down 10 minute row: 2238, 2:14.0/500m

131108

24-21-18-15-12-9-6 reps (95/65) of:

Front Rack Lunges
Push Press

Time: 17:19

Warm-up 10 minute row: 2375, 2:06.3/500m
Cool-down 10 minute row: 2232, 2:14.4/500m

131107

bench press:
5 × 95, 5 × 115, 3 × 140, 3 × 165, 3 × 185, 3+ × 210 (7)
10 × 130, 10 × 130, 10 × 130, 10 × 130, 10 × 130

Wendler 5/3/1 Logbook

then:
"The Kettlebell Is Your Friend"

Complete as many rounds as possible in 8 minutes of:
5 goblet squats (pick weight)
10 American kettlebell swings
15 sit-ups

2 pood
5 rounds + 5 goblet squats.

Warm-up 10 minute row: 2466, 2:01.6/500m
Cool-down 10 minute row: 2274, 2:11.9/500m

131105

squat:
5 × 110, 5 × 135, 3 × 165, 3 × 190, 3 × 220, 3+ × 245 (12)
10 × 150, 10 × 150, 10 × 150, 10 × 150, 10 × 150

Wendler 5/3/1 Logbook

then:
For time:
60 pistols, alternating legs
60 wall run steps

time: 8:33

Cool-down 10 minute row: 2313, 2:09.7/500m

131104

press:
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 135 (6)
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

Wendler 5/3/1 Logbook

then:
"Hurricane Freddy"

You will do one round every 90 seconds. There is no rest period between rounds. Your score is the total meters rowed for all 5 rounds.
Round #1- 12 wallballs (M:20#-10' shot/W:14#-9' shot) then row for max meters
Round #2- 14 wallballs then row for max meters
Round #3- 16 wallballs then row for max meters
Round #4- 18 wallballs then row for max meters
Round #5- 20 wallballs then row for max meters

800m. 3:03.0, 1:54.3/500m

Warm-up 10 minute row: 2322, 2:09.1/500m
Cool-down 10 minute row: 2274, 2:11.9/500m

131102

10 rounds for time of:
10 Box Jumps, 24 in
10 Pull-ups

Time: 12:04

Warm-up 10 minute row: 2348, 2:07.7/500m
Cool-down 10 minute row: 2172 2:18.1/500m

131101

deadlift:
5 × 135, 5 × 170, 3 × 200, 5 × 220, 5 × 250, 5+ × 285 (15)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

then:
FRIDAY 131101
Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch

Post methods and loads for the kettlebell burpees, thrusters, and snatch to social media. @danieltosh #tosh

Diamond push-up to SDHP kettlebell burpees. 1.5 pood.
115 lbs thrusters and snatch

Time: 12:33

Warm-up 10 minute row: 2345, 2:07.9/500m
Cool-down 10 minute row: 2276 2:11.8/500m