170430

Thursday 170427
Thruster 1-1-1-1-1-1-1 reps

75-95-115-135-145-155-165

Warm-up 10 minute row: 2243m, 2:11.6/500m
Cool-down 10 minute row: 2242m, 2:09.3/500m

170429

Row marathon (42195M).
Time: 3:05:07.7, 2:11.6/500m

One very short unplanned break. Played with the idea of trying to go sub 3:00 but that was not in the cards.

151224: 2:56:34.5, 2:05.5/500m (PR)

170428

Wednesday 170426
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

Subbed 2-1 single-unders. Touch floor behind head, touch feet on sit-ups.
Time: 7:03

130131: 7:24
120220: 8:11
8:12
7:37
8:26

Warm-up 10 minute row: 2374m, 2:06.3/500m
Cool-down 10 minute row: 2359 2:07.1/500m

170426

For Time:
1600m row
21 Russian Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800m row
15 Russian Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400m row
9 Russian Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

Time: 18:03

Warm-up 10 minute row: 2282m, 2:06.3/500m

170425

Tuesday 170425
AGOQ Workout 4
2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.

scaled to:
2 rounds for time:
10 deadlifts, 225 lb.
20 handstand push-ups to abmat
30 front squats, 75 lb.

Time: 11:35

Warm-up 10 minute row: 2466, 2:01.6/500m
Cool-down 10 minute row: 2282, 2:11.4/500m

170423

Sunday 170423
AGOQ Workout 3
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups

115 lbs.
Time: 9:19

Warm-up 10 minute row: 2347, 2:07.8/500m
Cool-down 10 minute row: 2284, 2:11.3/500m

170422

Saturday 170422
AGOQ Workout 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

scaled to: 95, 115, 135, 155
171 reps

Warm-up 10 minute row: 2402, 2:04.9/500m
Cool-down 10 minute row: 2249, 2:13.3/500m

170421

Friday 170421
AGOQ Workout 1
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled to: 42 lb dumbell. Chest to bar pull-ups. Time cap: 20:00 minutes

100+80+60+12=252 reps

Warm-up 10 minute row: 2430, 2:03.4/500m
Cool-down 10 minute row: 2325, 2:09.0/500m

170419

Tuesday 170418
For time:
135-lb. thrusters, 15 reps
135-lb. sumo deadlift high pulls, 21 reps
135-lb. thrusters, 12 reps
135-lb. sumo deadlift high pulls, 15 reps
135-lb. thrusters, 9 reps
135-lb. sumo deadlift high pulls, 9 reps

122.5 lbs

Time: 11:03

Warm-up 10 minute row: 2353, 2:07.5/500m
Cool-down 10 minute row: 2255, 2:13.0/500m

170418

Monday 170417
For time:
15-ft. rope climb, 30 ascents

scaled to:
20 rope get-ups
20 rope knee-ups
20 rope stands

https://www.facebook.com/CrossFitTraining/videos/1871133773107966/

Warm-up 10 minute row: 2346, 2:07.8/500m
Cool-down 10 minute row: 2276, 2:11.8/500m

170416

Saturday 170415
Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

135 lbs.
Time: 35:50 (4:53, 1:41, 1:37, 1:44, 1:44, 1:55, 1:51, 1:52, 1:54, 1:48, 1:57, 1:50, 2:10, 1:54, 1:55, 4:55)

Warm-up 10 minute row: 2424, 2:03.7/500m

170415

Friday 170414
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

4:55 (0:34, 0:35, 0:28, 0:29, 0:30, 0:27, 0:26, 0:29, 0:28, 0:29)

Warm-up 10 minute row: 2442, 2:02.8/500m
Cool-down 10 minute row: 2360, 2:07.1/500m

170414

Thursday 170413
Back squat 1-1-1-1-1-1-1 reps

255-275-285-295-225-225-225

160929: 275-285-295-305-315-320-325(f)
160314: 275-285-295-305-315-325-335(f)

Warm-up 10 minute row: 2433, 2:03.3/500m
Cool-down 10 minute row: 2349, 2:07.7/500m

170411

For time with 1.5 pood kettlebell:
1 burpee over kettlebell
2 goblet squats
3 russian kettlebell swings

2 burpees over kettlebell
4 goblet squats
6 russian kettlebell swings

... continue until

10 burpees over kettlebell
20 goblet squats
30 russian kettlebell swings

Time: 19:47

Warm-up 10 minute row: 2454m, 2:02.2/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m

170410

Sunday 170409
30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars

scaled to:
75 barbell thrusters
Time: 9:32

Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2229m, 2:14.5/500m

170408

Thursday 170406
Deadlift 3-3-3-3-3 reps

275-285-305-335-355

Warm-up 10 minute row: 2462m, 2:01.8/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m

170407

4 rounds for time alternating with a partner:
Row (Max Calories)
15 medicine ball cleans (14/20 pounds)
20 kettlebell swings (1/1.5 pood)
25 abmat sit-ups

Time: 20:29. Didn't track calories.

170405

Wednesday 170405
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.

scaled to:
50 lbs. Regular sit-ups.
8 rounds + 6 sit-ups

Warm-up 10 minute row: 2318m, 2:09.5/500m
Cool-down 10 minute row: 2264m, 2:12.5/500m

170403

Monday 170403
6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups

Time: 15:31. Scaled to 135 lbs.

170402

Wednesday 170329
5 rounds for time of:
Run 400 meters
185-lb. deadlifts, 21 reps

scaled to:
5 rounds for time of:
Row 500 meters
185-lb. deadlifts, 21 reps

Time: 18:44 (3:00, 3:25, 4:06, 4:27, 3:45)
Row time: 9:55.1, 1:58.4/500m

Warm-up 10 minute row: 2405m, 2:04.7/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m