171130

Row 60:00: 14221m, 2:06.5/500m

Challenge Meters: 98,296m

171129

Row 45:00: 10,789m, 2:05.1/500m

Challenge Meters:
84,075m

171128

7 rounds for max distance of:
Row 5:00
10 goblet squats, 2 pood

8247m, 2:07.3/500m

Challenge Meters:
73,286m

Warm-up 10 minute row: 2218m, 2:15.2/500m

171126

Row 14,000m. Time: 1:04:00, 2:17.1/500m

Challenge Meters:
62,693m

171125

Row Half Marathon, 21097m

Time:1:28:53.9, 2:06.4/500m

Challenge Meters:
48,693m

161203: 1:26:15.7, 2:02.6/500m
151129: 1:26:44.7, 2:03.3/500m
151122: 1:27:57.0, 02:05.0/500m
111029: 1:25:39, 02:01.8/500m

171124

Friday 171124
50-40-30-20-10 reps for time of:
1.5-pood kettlebell swings
Sit-ups

Time: 10:39. Abmat, unbroken.

Challenge Meters:
27,596m

Warm-up 30 minute row: 7057m, 2:07.5/500m
Cool-down 30 minute row: 7023m, 2:08.1/500m

171123

Thursday 171123
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

Performed as:
7 rounds for max distance of:
Row 5:00
15 burpees

8825m, 1:58.9/500m

Challenge Meters:
13,516m

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2354m, 2:07.4/500m

171122

Monday 171120
Gwen
Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

135 lbs.

Warm-up 10 minute row: 2218m, 2:15.2/500m

171119

Run: 4.04 miles, Time: 35:07, 8:41/mile avg. pace.

171118

Wednesday 171115
Deadlift 5-5-5-5-5 reps

225-255-285-315-335

Warm-up 10 minute row: 2288m, 2:11.1/500m
Cool-down 10 minute row: 2218m, 2:15.2/500m

171117

Row for 40 minutes. 9275m, 2:09.3/500m

171116

“Three Cheers”
AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

Round of 21 + 24 kettlebell swings + 12 box jump overs

Warm-up 10 minute row: 2373m, 2:06.4/500m

171115

Monday 171113
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Time: 26:51. Smooth pull-up bar. Would like to re-do this one on a bar with better grip.

Warm-up 10 minute row: 2301m, 2:10.0/500m

171113

Row for 40 minutes. 8541m, 2:20.5/500m

171112

Sunday 171112
42-30-18 reps for time of:
Wall-ball shots, 20-lb. ball
GHD sit-ups

Abmat sit-ups.
Time: 7:17

Warm-up 10 minute row: 2455m, 2:02.2/500m
Cool-down 10 minute row: 2361m, 2:07.0/500m

171111

Saturday 171111
Viola
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

3 rounds + 400m + 11 + 17 + 3 (4:32, 5:34, 5:34, 4:22)

First two rounds of pull-ups unbroken. Broke the third set 10-7. Held onto the bar and completed the last set unbroken and ran to the barbell for three more reps of power cleans which ended up being the difference between me and the Boz. Sometimes, it's the little things. Broke the snatches into singles after the first six. First couple rounds power cleans were unbroken. Would like to try for four rounds.




https://journal.crossfit.com/article/cfj-crossfit-wod-171111

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m

171109

5 rounds for time of:
15 Russian kettlebell swings, 2 pood
400m run
3 lay-to-stand rope climbs

Time: 14:38 (3:01, 3:00, 2:55, 2:57, 2:42)

Warm-up 10 minute row: 2261m, 2:12.6/500m
Cool-down 10 minute row: 2236m, 2:14.1/500m

171108

Tuesday 171107
Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Subbed supine bar pull-ups for ring rows. Handstand hold against wall.

58+106+52+160+44=420

Warm-up 10 minute row: 2288m, 2:11.1/500m

171107

Row for 30 minutes. 6612m, 2:16.1/500m

171105

Saturday 171104
Deadlift 3-3-3-3-3 reps

275-305-325-335-325

170408: 275-285-305-335-355

Warm-up 10 minute row: 2381m, 2:06.0/500m
Cool-down 10 minute row: 2278m, 2:11.6/500m

171104

Friday 171103
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell

Scaled to:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 push-ups
10 Turkish get-ups, 42.5-lb. dumbbell

3 rounds + 20 cal + 15 push-ups + 6 Turkish get-ups

Warm-up 10 minute row: 2425m, 2:03.7/500m
Cool-down 10 minute row: 2339m, 2:08.2/500m

171103

Wednesday 171101
3 rounds for time of:
155-lb. squat snatches, 10 reps
20 burpees

Scaled to:
3 rounds for time of:
75-lb. dumbell snatches, 10 reps
20 burpees

Time: 8:14 (2:15, 3:02, 2:58)

Warm-up 10 minute row: 2236m, 2:14.1/500m

171102

Tuesday 171031
5 rounds for time of:
30-cal. row
30 GHD sit-ups

Scaled to abmat sit-ups.
Time: 13:00 (2:27, 2:32, 2:36, 2:41, 2:42)
Row: 8:07, 2140m, 1:53.7/500m

Warm-up 10 minute row: 2305m, 2:10.1/500m
Cool-down 10 minute row: 2277m, 2:11.7/500m