140227

E Caf
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

307+306+304+304+303+301+296+289+290+298=2998m.

1 burpee pull-up penalty. Apparently you're supposed to count your coasting meters in this total. I didn't do it that way.  I tried upping the damper setting to 8 on round 6 or 7 which was a mistake.

Warm-up 10 minute row: 2315m, 2:09.5/500m
Warm-up 10 minute row: 2280m, 2:11.5/500m

140226

press:
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 130 (9)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

Wendler 5/3/1 Logbook

Warm-up 15 minute row: 3449m, 2:10.4/500m
Cool-down 15 minute row: 3423m, 2:11.4/500m

140225

8 rounds for time of:
5 dumbbell snatch, 75 lbs
50m farmer's walk with 75 lb dumbbell in each hand.

Time: 13:13

Warm-up 15 minute row: 3535m, 2:07.2/500m
Cool-down 15 minute row: 3414m 2:11.8/500m

140223

WOD 10 Rounds 10 - Pull Ups 10 - Ring Dips

17:19

Warm-up 15 minute row: 3476m, 2:09.4/500m
Cool-down 15 minute row: 3374m 2:13.3/500m

140222

OMEM
Minute 1- 1 burpee, 1 box jump
Minute 2- 2 burpees, 2 box jumps
Minute 3- 3 Burpees, 3 Box jumps
continue this pattern until the minute clock beats you

10 rounds.

Warm-up 15 minute row: 3426m, 2:11.3/500m
Cool-down 15 minute row: 3434m 2:11.0/500m

140221

squat:
5 × 115, 5 × 145, 3 × 175, 5 × 185, 5 × 215, 5+ × 245 (12)
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2366m, 2:06.7/500m
Warm-up 10 minute row: 2376m, 2:06.2/500m

140219

bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 150, 5 × 170, 5+ × 195 (12)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

Wendler 5/3/1 Logbook

Cool-down: 10 minute spin. 134 cals.

140218

Row: Repeat :90s on, :60s off until form/pace deteriorates

435+437+439+425 = 1736m, 1:43.7/500m

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2320m 2:09.3/500m

140217

5 rounds for time of:
10 Russian KB Swings 1.5 pood
pistol 1 rep each leg
15 Russian KB Swings 1.5 pood
pistol 2 reps each leg
25 Russian KB Swings 1.5 pood
pistol 3 reps each leg
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 36:45 (4:01, 4:10, 5:11, 5:33, 5:47)
10,000 Kettlebell Swing Challenge: 3500 reps total

140122: 37:46

Warm-up 15 minute row: 3466m, 2:09.8/500m
Cool-down 15 minute row: 3372m 2:13.4/500m

140216

deadlift:
5 × 140, 5 × 175, 3 × 210, 5 × 230, 5 × 260, 5+ × 295 (15)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

Warm-up 15 minute row: 3591m, 2:05.3/500m
Cool-down 15 minute row: 3423m 2:11.4/500m

130214

100 OHS (95/65)
Start with 5 burpees and every time the bar is dropped, do 5 burpees.

Scaled to 82.5 lbs.  Time: 16:38

Warm-up 15 minute row: 3456m, 2:10.2/500m
Cool-down 15 minute row: 3324m 2:15.3/500m

140213

Row: Repeat 3:00 on, :60s off until form/pace deteriorates.

808+809+812+810+798=4037m, 1:51.4/500m

then:
12:00 AMRAP
12 dumbell snatch, alternating arms 65 lbs
24 lateral skier hops

6 rounds even.

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2285m 2:11.2/500m

140212

press:
5 × 60, 5 × 75, 3 × 90, 5 × 95, 5 × 110, 5+ × 125 (10)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

Wendler 5/3/1 Logbook

Warm-up 15 minute row: 3445m, 2:10.6/500m
Cool-down 15 minute row: 3422m 2:11.5/500m

140210

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

17 rounds + 5 pull ups

130702: 17 rounds + 5 pull ups
121003: 18 rounds + 5 pull-ups, 8 push-ups
110802: 17 rounds plus 5 pull-ups, 10 push-ups, 5 squats
110107: 15 rounds plus 5 pull-ups
110517: 16 rounds + 5 pull-ups
091214: 11 full rounds plus 5 pull-ups and 10 push-ups.

Warm-up 10 minute row: 2509m, 1:59.5/500m
Cool-down 10 minute row: 2204m 2:16.1/500m

140208

press:
5 × 60, 5 × 70, 5 × 95
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

deadlift:
5 × 140, 5 × 175, 5 × 210
10 × 190, 10 × 190, 10 × 190, 10 × 190, 10 × 190

Wendler 5/3/1 Logbook

Warm-up 15 minute row: 3642m, 2:03.5/500m
Cool-down 15 minute row: 3525m 2:07.6/500m

140207

5 rounds for time of:
10 Russian KB Swings 1.5 pood
Dip 2 reps
15 Russian KB Swings 1.5 pood
Dip 3 reps
25 Russian KB Swings 1.5 pood
Dip 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 34:34 (3:48, 3:55, 4:17, 5:03, 5:29)
Last two sets of 50 broken 30/20

10,000 Kettlebell Swing Challenge: 3000 reps total

140109: 37:49

Warm-up 10 minute row: 2432m, 2:03.3/500m
Cool-down 10 minute row: 2249m 2:13.3/500m

140206

bench press:
5 × 95, 5 × 115, 5 × 135
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

squat:
5 × 115, 5 × 140, 5 × 170
10 × 155, 10 × 155, 10 × 155, 10 × 155, 10 × 155

Wendler 5/3/1 Logbook

Cool-down 20 minute row: 4902m, 2:02.3/500m

140205

“Bring Sally Up” – Back Squats (135/95)
Squat to the bottom with “Bring Sally down” and stay in the bottom until “Bring Sally up”

135 lbs, unbroken.

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2288m 2:11.1/500m

140204

Row 30 minutes: 6856m, 2:11.2/500m

140203

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Time: 15:49 (2:38, 2:55, 3:10, 3:23, 3:41)

120603: 15:44
110830: 20:08
110620: 22:03 (with 72.5 lbs)

Cool-down 20 minute row: 4604m, 2:10.3/500m

140202

Row: Repeat :30s on, :30s off until form/pace deteriorates

152+154+153+153+153+155+153+154+154+153+154+154+151=1839m, 1:37.8/500m

140103: 1868m, 1:36.4/500m
130301: 1821m, 1:38.8/500m

Then:
Ring dip volume programming. Reps on the minute for 20 minutes:
7+7+7+7+7+7+7+7+7+7+7+7+7+7+7+7+6+7+6+7

Total: 138

130115: 120
131231: 101
120212: 120 (started at 6 and held)
120204: 105 (started at 6 and dropped off)
110821: 110 (started at 7 and dropped off)
110810: 120 (started at 6 and held)

Warm-up 15 minute row: 3407m, 2:12.0/500m
Cool-down 15 minute row: 3433m, 2:11.0/500m

140201

5 rounds for time of:
10 Russian KB Swings 1.5 pood
press, 135 lbs, 1 rep
15 Russian KB Swings 1.5 pood
press, 135 lbs, 2 reps
25 Russian KB Swings 1.5 pood
press, 135 lbs, 3 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 40:14 (5:02, 5:12, 5:43, 6:16, 5:59)
10,000 Kettlebell Swing Challenge: 2500 reps total

Warm-up 15 minute row: 3443m, 2:10.6/500m
Cool-down 15 minute row: 3399m 2:12.3/500m