Halvy's CrossfitTracker Blog

5/20/11 WOD

2011-05-22T15:54:00.002-05:00

10 Rounds:
10 ring push ups
15 sit ups
10 double unders
10 latetal raises 30# ea
15 squats
Run 2 minutes

5/21/11 WOD

2011-05-22T15:50:00.002-05:00

4.0 miles

5/22/11 WOD

2011-05-22T15:47:00.002-05:00

5 sets:
5 pull ups
10 double unders
5 negative ring dips
15 squats
6 single arm standing presses 50# dumbbell
10 hanging raises

5/5/11 WOD

2011-05-07T10:17:00.002-05:00

5 rounds for time
Run 3 minutes
10 pull ups
10 wall ball shots 22#
10 kettle bell swings 50#
Total time: 27:12

5/6/11 WOD

2011-05-07T10:14:00.003-05:00

5 rounds for time
Run .25 miles
10 ring push ups
10 inverted ring rows
20 squats
10 upright rows 60#
100 single under jump ropes
Total run time: 12:03
Total time: 25:46

3/27/11 WOD

2011-03-28T15:38:00.003-05:00

5 Rounds for time
10 pull-ups
10 overhead squats, 45#
20 abmat sit-ups
30 squats
200 single under jump ropes
Total time: 25:12

5 three minute rounds on the heavy bag, 30 sec rest

3/25/11 WOD

2011-03-28T15:12:00.002-05:00

Run 5 minutes
Back: 100 Seated row
Run 5 min
Chest: 100 dumbbell presses and flyes
Run 5 min
Shoulders: 100 reps: shoulder press (34), upright row (33), rear raises (33)
Run 5 min
Arms: 50 bicep curls, 50 triceps extensions
Run 5 min
Total time: 49:42
No rest between runs and exercise reps

3/23/11 WOD

2011-03-24T20:46:00.002-05:00

5 rounds for time:

10 pull-ups
15 Sumo Deadlift High Pulls, 45#
15 squats
20 abmat sit-ups
20 step ups, 20"
Total time: 19:28

Overhead Shoulder Press
3 sets of 8 reps, 135#

5 rounds of sparring

3/21/11 5K

2011-03-24T20:44:00.001-05:00

Ran 5k in 43:49, slow, non-stop, and pain-free...felt good to be back.

3/19/11 WOD

2011-03-20T11:07:00.002-05:00

5 rounds for time:

15 wall ball shots, 20# thrusters to a 10' target
15 Kettlebell swings, 50# Dumbbell
15 step ups, 17" step
Total time: 13:24

25 minutes on the treadmill

3/17/11 WOD

2011-03-17T21:22:00.002-05:00

Borrowed this from CrossFit Fire in Lakemoor, IL

http://crossfitfire.com/those-are-unnecessarily-hard/

4 rounds for time:
300m row: subbed 45# SDHP, 30 reps
12 pull-ups
21 sit-ups (anchored)
Total time: 13:42

1 hour BJJ class

3/16/11 WOD

2011-03-17T09:14:00.002-05:00

CrossFit Games Open 11.1 WOD

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches, 75#

http://www.crossfit.com/mt-archive2/007518.html

Total rounds: 2 + 18 Double-unders

Cash out:
Overhead squats
5 sets of 5 reps, 95#

Clean and Press
5 sets of 5 reps, 135#

3/15/11 WOD "I sucked it up!"

2011-03-15T21:44:00.003-05:00

To celebrate the 7 months post surgery, I ran 2.0 miles for the first time in almost exactly 1 year! It was slow, but it felt great! I went and did my workout in the garage at 9:00pm...I sucked it up and did it!

3 rounds for time
Run .5 miles
30# Dumbbell Power Snatch, 30 reps-alternating arms
115# Shoulder Press, 9 reps
2 rounds for time:
Run .25 miles
30# Dumbbell Power Snatch, 16 reps-alternating arms
115# Shoulder Press, 5 reps
Total time: 34:57

3/13/11 WOD

2011-03-13T17:13:00.002-05:00

http://www.crossfit.com/mt-archive2/007496.html

Seven rounds for time of:
15 Wallball shots
(full squat while throwing a medicine ball up to a 10 ft target), 12# ball
10 Pull-ups
Total time: 10:41
1-:59
2-1:12
3-1:35
4-1:45
5-1:44
6-1:46
7-1:37

45# Overhead squats, 5 sets of 10 reps

6 rounds on the heavy bag, 3 minute rounds with 30 sec rest between

3/12/11 WOD

2011-03-12T17:31:00.002-06:00

http://www.crossfit.com/mt-archive2/007495.html

For time:
Run 1 mile (I scaled to .75 mi)
100 Sit-ups (unbroken, ABMAT, unanchored)
100 Back extensions
Run 1 mile (scaled to .75 mi)
Total time: 29:22

First time I have run/jogged in almost 1 year to the date. Felt good, no pain, some tenderness in the upper leg, but it felt great! Baby steps, baby steps...

257.2# AM

3/11/11 WOD

2011-03-12T16:01:00.001-06:00

2.04 miles in 38:14 minutes

3/10/11 Death by Pull-up

2011-03-10T21:14:00.002-06:00

Pull-up Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Total minutes: 11 + 8 pull ups

Total pull-ups: 74 pull-ups

Followed immediately by: a 45 minute BJJ class, and then 6 three minute rounds on the heavy bag, 30 sec rest between rounds.

http://www.crossfit.com/mt-archive2/007493.html

3/9/11 WOD

2011-03-09T21:21:00.002-06:00

http://www.crossfit.com/mt-archive2/007492.html

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps (I subbed 135# dead lifts, 8 reps)

Total rounds: 12 complete + 3 bench press + 2 dead lifts
Total output: 39 bench press and 98 dead lifts

Cool down: 20 minute bike

AM: 261.1#

3/6/11 WOD

2011-03-06T19:53:00.002-06:00

In 20 minutes, do as many rounds as possible...

Each round:
100 single under jump ropes
5 pull ups
10 push ups
15 squats

Total rounds:
10 + 25 single under jump ropes

5 three minute rounds on the heavy bag, 30 second rest between rounds

Featured Video:
"Fran" at the Arnold Sports Festival
http://media.crossfit.com/cf-video/CrossFit_ArnoldCarey2011_Fran.wmv

http://crossfit.com/

03/05/11 WOD

2011-03-06T10:03:00.002-06:00

5 Rounds for Time:

Pull ups, 10 reps
50# single arm dumbbell snatch, alternate arms, 10 reps
45# Overhead squats, 10 reps
Abmat sit ups, 30 reps
95# Hanging Power Clean, 10 reps
Total time: 33:14

135# Should Press, 5 sets of 3 reps
1 minute rest between sets

2/26/11 WOD

2011-02-27T19:00:00.003-06:00

21-15-9 reps of:
95 pound Sumo deadlift high-pull
45 pound Overhead squat
Total time: 5:51

5 sets of 5 pull ups

6 three minute rounds on the heavy bag, 30 sec rest between rounds

2/24/11 WOD

2011-02-25T13:12:00.002-06:00

For time:
100 reps of 45# Sumo Deadlift High Pull
50 reps of 30# Power Dumbbell Snatch, single arm, alternate reps
75 reps of 45# SDHP
36 reps of 30# Power Dbell Snatch, single arm, alt reps
50 reps of 45# SDHP
20 reps of 30# Power Dbell Snatch, single arm, alt reps
Total time: 16:51

6 three minute rounds on the heavy bag, 30 sec rest between rounds

2/21/11 WOD "Cindy"

2011-02-21T20:53:00.003-06:00

M/41/6"3"/259#

20 minutes, as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
Total rounds: 15 full rounds + 5 pull ups + 5 push-ups

Total output in 20 min:
80 pull ups
155 Push Ups
225 Squats

2/20/11 WOD

2011-02-21T16:59:00.002-06:00

5 Rounds for time
Holding a 45# bar overhead, alternate leg lunges for 50 feet
21 jump squats
21 push-ups
Total time: 18:12

Heavy bag
6 three minute rounds with 30 second rest between rounds

I did "Eva" last night...and it hurt.

2011-02-17T15:31:00.004-06:00

6 month surgery anniversary!

"Eva"
5 Rounds for Time:
Run 800 meters (1/2 mile): Sub'd 600 single under jump ropes per round, can't run yet...
30 reps of 70# Kettle Bell Swings: Sub'd 35# dumbbell swings per round
30 reps of Pull-ups (kipping)

Total time: 58:59

Total output:
3000 single under jump ropes
150 reps of 35# Kettle Bell Swings
150 reps of pull-ups

"Eva" is a nasty bitch, but I love her!

12/10/10 WOD

2010-12-10T15:43:00.000-06:00

3.1 miles at 1.5 incline in 55:05

100 step ups 20"
50 Sumo deadlift high pulls 40#
50 Seat rows 100#
50 walking lunge
50 Sit-ups
50 Shoulder presses 60#
50 Good mornings
50 Push press 30#
50/50 Curls/Extensions 30#
200 Jump ropes
Total time: 27:32

12/8/10 WOD

2010-12-10T15:40:00.000-06:00

10 rounds:
3 min shadowbox with 3 lbs in each hand
1 min of 10 squats, 10 push-ups, and 10 sit-ups
Total time: 40 min
10 minutes jumping rope

12/7/10 WOD

2010-12-07T20:54:00.000-06:00

3.1 miles in 51:39

12/6/10 WOD

2010-12-07T20:47:00.003-06:00

9 Rounds:
3 minute rounds of shadow boxing with 3 lb weights in each hand
1 minute between rounds of:
10 squats
10 push-ups
10 sit-ups
Total time: 36 minutes

3 Rounds for time:
10 jumping pull-ups
10 95# should presses
10 130# push-downs
Total time: 5:23

12/4/10 WOD

2010-12-07T20:42:00.002-06:00

7 Rounds for Time

Each round consists of six-1 minute segments:
2.5 mph @ 10.0 incline
3.0 mph @ 8.0 incline
3.5 mph @ 6.0 incline
4.0 mph @ 4.0 incline
4.5 mph @ 3.0 incline
5.0 mph @ 1.5 incline

2.89 miles in 46:17 including cool down

12/3/10 WOD

2010-12-03T16:46:00.002-06:00

3 Rounds for Time

Each round consists of:
Walk or run 400 meters (I was at 4.0 mph @ 6.0 incline on the treadmill.)
20 push ups
20 abmat sit ups
20 squats
20 lunges-alternate legs
20 bent rows with 60 lbs
20 shoulder presses with 60 lbs
20 - 20" step ups, alternate each leg 10 times
200 single under jump ropes
20 good mornings
Total time: 34:59

Cool down: 1.25 mile walk

12/1/10 WOD

2010-12-03T16:43:00.002-06:00

Light day, wasn't feeling too well.

200 sit ups
Straight legged with hands touching the ground above the head to start and touch toes to finish each repetition.
Total time: 10:28

11.28.10 WOD

2010-11-29T12:34:00.000-06:00

4.35 mile walk in 1:15:51

11.27.10 WOD

2010-11-29T12:26:00.002-06:00

4 rounds, 12 minutes each round

Each round consists of:
3 min walk @ 4.5 mph
10 squats, 10 push-ups, and 10 sit-ups (approx 1 minute)
3 min walk @ 4.5 mph
10 squats, 10 push-ups, and 10 sit-ups
3 minutes of single under jump ropes
10 squats, 10 push-ups, and 10 sit-ups
No rest between sessions

5 minute cool down walk

2 Set each:
Pull downs
Seat Rows
Bent Rows
Pull Downs

Total WOD time: 69 minutes

3/20/10 WOD "Murph"

2010-03-20T14:25:00.002-05:00

http://www.crossfit.com/mt-archive2/000881.html

"Murph"
For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

WOD Modified, done with 20 lb Weighted Vest
1,000 single under jump ropes (approx 10 min.)
10 Burpees
20 Box jumps 15"
20 Kettlebell swings 50#
50 Abmat Sit Ups
200 Push Ups
300 Squats
1,000 Single under jump ropes (approx 13 min)
Total time: 56:54

All rounds broken up...total ass kicker, but satisfying that I finished it with the vest on.

1/6/10 WOD

2010-01-06T23:07:00.000-06:00

40 minute powerwalk - 2.25 miles

WOD
5 rounds for time
35 reps of Thrusters w/40# (full squat into an overhead press)
15 Pull ups
No rest between exercises or rounds
Total time: 15:07

1/5/10 WOD

2010-01-05T22:08:00.001-06:00

Warm Up:
30 minute bike 10.87 miles

WOD
5 Rounds for time:
Run .25 miles
25 Abmat sit ups-unanchored
25 Hip extensions
Total time: 20:37

Cash Out:
3X17
Rear lateral raises
Pull downs
Seated Rows

1/4/10 WOD

2010-01-05T22:05:00.001-06:00

Home WOD, "Barbara" light, modified.

5 rounds
10 50# kb swings w/dumbbell
20 push ups
30 abmat sit ups
40 squats
3 min single under jump ropes between sets, no rest between exercises.

Rd 1: 3:30 then 420 single unders in 3:30
Rd 2: 3:30 then 420 single unders in 3:31
(very surprised how close rds 1 and 2 were)
Rd 3: 3:26 then 375 su jump ropes in 2:53
Rd 4: 3:58 then 375 su jump ropes in 3:09
Rd 5: 3:44
Total WOD time 18:08
Total jump rope time: 13:03
Total time: 31:11

1/1/10 WOD

2010-01-02T12:29:00.001-06:00

20 minute cardio

Angie (75 reps each exercise)
Pull Ups
Sit Ups
Push Ups
Squats
Total time: 14:04

12/31/09 WOD

2010-01-02T12:28:00.002-06:00

WOD
Shoulder Press
1-10-1-20-1-30
185-135-185-105-185-75
All sets unbroken except for 30 w/75#, 24-6

Front Squat
1-10-1-20-1-30
185-135-185-105-205-75
All sets unbroken

30 minutes cardio

12/29/09 WOD

2009-12-29T22:06:00.002-06:00

266.2# fully clothed today, yikes. I need to stop getting on the scale.

WU
40 HIIT minute run, 3.6 miles.

WOD Row 5K
500 consecutive rowing strokes.
Rower only calcs time, not distance.
Total time: 16:22
Crushed the last 100 strokes.

Absolutely spent and destroyed after the WU and WOD, especially following the Deadlift WOD yesterday. Grip is shot. Traps are toast. Feels GREAT!

12/28/09 WOD

2009-12-28T21:34:00.002-06:00

Warm Up:
15 minute run 1.8 miles

WOD
Deadlift
Sets: 1-10-1-20-1-30
365-275-365-225-365-185
2 minute rest between sets

Cool down
15 minute elliptical, lower back and legs were toast!

First time deadlifting somewhat heavy since the lower back strain in July. Felt good and strong; we'll see how it feels tomorrow.

12/12/09 WOD

2009-12-12T14:12:00.003-06:00

20 min HIIT run
15 min HIIT elliptical

WOD
21-16-11-6 reps per deadlift each round:
225# deadlift
25 ABMAT sit-ups per rd
7 Burpees per rd
Total time: 17:59

12/7/09 WOD

2009-12-07T22:47:00.001-06:00

M/40/6'3"/261#

Warm Up:
Bike 15 miles in 41:40
200 Sit Ups

Split Jerks
135#
155#
175#
185#
205#
215#
185#X3

12/6/09 WOD

2009-12-06T12:09:00.000-06:00

LumberJack 20 WOD this AM
25 Deadlifts (225lbs) mod
Run 400m
20 KB swings (70# dumbbell)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups-jumping (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Total time: 42:05
All runs on treadmill

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .Four members of that affiliate were killed. CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers.

On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

12/4/09 WOD

2009-12-05T20:37:00.002-06:00

30 minutes cardio
Warm up:
1 giant set
50 Pull downs
50 Seated rows

10, 9, 8, 7, 6, 5 of:
135# full back squat to overhead press
10 push ups
15 sit ups
Total time: 15:09

11/26/09 WOD

2009-11-27T09:57:00.000-06:00

20 min bike: 5.25 miles
20 min elipictal

As many rounds as possible in 20 minutes:
With a 95# bar, 1 round =
1 deadlift
1 hang power clean
1 front squat
1 shoulder press
Total rounds: 61

11/25/09 WOD

2009-11-27T09:56:00.002-06:00

15 minute bike: 5.25 miles
15 min power walk: 3.5 mph@4.0 incline

10,9,8,...,1 reps per superset
100# Thruster(full squat to overhead press)
5 push ups
50# kettlebell swings
5 push ups
Total time: 20;36

11/25/090

2009-11-27T09:56:00.001-06:00

10/24/09 WOD

2009-10-24T12:22:00.003-05:00

21-15-9-6
Back squat thrusters (Full squat to overhead press) 115#
ABMAT Sit ups: 21 reps
Kettlebell swings 35#: 21 reps
Total time: 15:19

20 minute HIIT Run
1.78 miles

10/23/09 WOD

2009-10-24T12:21:00.003-05:00

30 minutes HIIT Bike

21-18-15-12-9
Pull downs
Seated Rows
Should Press
Dumbell Curl
Tricep Pushdowns
Total time: 24:27

10/21/09 WOD

2009-10-23T14:58:00.003-05:00

50 minute HIIT run: 4.23 miles

10/20/09 WOD

2009-10-23T14:56:00.004-05:00

30 minute bike

5 rounds for time:
7 pull ups
14 bench dips
21 sumo deadlift high pulls 95#
Total time: 17:07

10/19/09 WOD

2009-10-23T14:49:00.005-05:00

30 minutes of HIIT biking

50-40-30-20-10

Squats

Sit ups

Back Extensions

Total time: 17:31

10/15/09 WOD

2009-10-19T13:09:00.002-05:00

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Total time: 23:07

40 minute bike: 15 miles

10/13/09 WOD

2009-10-13T20:08:00.003-05:00

30 minute HIIT run: 3.1 miles

Modified "Elizabeth"
21-15-9 reps of:

Hanging Power Clean 135 pounds

Bench dips (42-30-18 reps)

Total time: 12:24

http://media.crossfit.com/cf-video/CrossFitGames09_TheCrucible.wmv

Los Angeles County Fire Department Camp 9

10/12/09 WOD

2009-10-12T21:13:00.006-05:00

Felix Olschewski, Muenster Nienberge Germeny

30 minute bike: 10.88 miles
20 minute HIIT Run (Run 2 minutes,walk 1 minute): 1.92 miles

Modified "Fran"
21-15-9
Back squats to overhead press 95#
Pull-ups (Jumping)
Total time: 9:44

21-15-9
Sit ups
Back Extensions

INSANE VIDEO!

1:53 "FRAN"

http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.wmv

10/9/09 WOD

2009-10-10T10:29:00.004-05:00

3.1 mile run (5K)

26:58 minutes

21-15-9-6

Sit-ups

Back Extensions

Total time: 4:10

21-15-9-6

Pull Ups

Squats

45# sumo deadlift high pulls

Total time: 12:56

Setting up the overhead squat:

http://media.crossfit.com/cf-video/CFJ_LisaRay_SetUpOHSquatTrailer.wmv

10/6/09 WOD

2009-10-06T20:56:00.002-05:00

First time back to working out normally in almost a month since I severely pulled muscles in my lower back. Been taking it easy, mostly biking and walking 3-4 times per week without any stress on the lower back. Tested it out with a very light workout last week and it passed.

40 minute bike ride: 14.40 miles
20 minute run: 2.10 miles
WOD
21-18-15-12-9-6-3
95% back thruster: full back squat to an overhead press
Abmat Sit-ups
Back extensions
Total time: 19:56 Total reps: 252

9/2/09 WOD

2009-09-02T16:53:00.002-05:00

40 minute bike ride: 12.02 miles

WOD
21-15-9
95# Hanging Power Clean to overhead press
Pull ups
Total time: 8:06

135# back squat to overhead press
3-3-3-3-3

100 abmat sit ups

http://crossfit.com/

8/13/09 WOD

2009-08-14T09:53:00.002-05:00

Bike 13 miles in 40:18

10-8-6-4-2
Squats 225#
Kettlebell swings 50# 12 reps/set
Power Cleans 135#
Total time: 15:42

8/11/09 WOD

2009-08-11T23:29:00.002-05:00

Bike 15.00 miles in 41:18 minutes

Deadlifts 5-5-5-5-5
315-315-315-315-315

50 resp each, no rest between exercises:
Shoulder presses 45#
Upright rows 45#
Barbell curls 45#
Tricep cable-extensions 100#
Total time: 7:56 minutes

8/10/09 WOD

2009-08-11T23:27:00.002-05:00

Bike 13.28 miles in 40 minutes

50 reps each, no rest between exercises:
Jumping Pull ups
Abmat sit ups
Squats
Back extensions
24" step ups-alternate legs
Total time: 15:02

8/2/09 WOD

2009-08-02T18:18:00.001-05:00

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July, 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

My WOD
21-15-9
135# Shoulder Press
Jumping/negative dips
Push-ups
Total time: 11:59

8/1/09 WOD

2009-08-01T13:14:00.002-05:00

Great story:
http://media.crossfit.com/cf-video/CrossFitGames09_MalzToTheWall.wmv

Back Squat 1-1-1-1-1-1-1 reps

Warm up:
135-225

WOD
315
325
335
345
350x2
225x12

1:03 power walk

Weighed in at 261.2# today, WTF?

7/31/09 WOD

2009-07-31T19:52:00.002-05:00

HIIT Run
2.1 miles in 20 minutes
Alternate: walk 20 seconds and run 1 minute

WOD
15-12-9-6-3 rounds of:
Pull ups-jumping
Shoulder Press 95#
Squats
Abmat sit ups
Sumo Deadlift High Pulls 95#
Total time: 14:02

7/29/09 WOD

2009-07-29T22:59:00.002-05:00

Run 10k (6.2 miles)
Total time: 70:34
1288 calories burned
Weighed 258# today

Knees and quads were completely tired, burned out from 165 reps of 45# front squats in 20 minutes on Monday, then 3.6 miles and 30 reps of 135# front squats yesterday. I am done, tired as all hell. Really looking forward to a day off tomorrow, might even take 2 in a row to fully rest.

7/28/09 WOD

2009-07-28T22:30:00.002-05:00

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed to comments.

Warm up: ran 3.6 miles in 40 minutes

WOD
7 rounds + 2 reps
Total reps in 8 minutes = 30
Full squat cleans

7/27/09 WOD

2009-07-27T19:15:00.002-05:00

As many rounds as possible in 20 minutes:
5 Pull Ups
10 Hanging leg raises
15 Thrusters 45#
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
Total rounds: 11

55 pull ups
110 Hanging leg raises
165 Thrusters (SUCKED!)

1.25 mile HIIT run in 15 minutes
Alternate 1 minute sprint/30 second walk

7/24/09 WOD

2009-07-24T18:20:00.003-05:00

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push press, 6 reps
Total time: 14:14

Run:
1.67 miles in 20 minutes

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Posted by lauren at April 14, 2009 4:35 PM

7/22/09 WOD

2009-07-22T21:03:00.002-05:00

For time:
50 Step ups/box jumps 24"
50 Ambat sit ups
50 Kettlebell swings 35#
50 Squats
50 Jumping Pull ups
50 Shoulder Presses 45#
50 Back extensions
50 Thrusters 45#
50 Jumping Jacks
50 Push ups
50 Tuck Jumps
Total time: 33:29

Cool down: 20 min walk

7/21/09 WOD

2009-07-21T22:37:00.003-05:00

5 rounds for time;
21-18-15-12-9 reps per round ;
No rest between rounds, sets, or exercises:
Run .25 miles
Pull ups
Squats
Abmat sit ups
Sumo deadlift high pulls 45#
Shoulder presses 45#
Total time: 25:54

Deadlift:
1-1-1-1-1-1
315# each set, 60 second rest between sets

7/20/09

2009-07-21T22:36:00.000-05:00

56 minutes of cardio

7/14/09 WOD

2009-07-14T16:21:00.004-05:00

Thrusters 1-1-1-1-1-1-1
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
135-155-165-175-185-195-135x8 Rear Thrusters
90 second rest between sets

21-18-15-12-9
Pull ups
Sit ups
Sumo Deadlift High Pull 45#
Squats
Shoulder Press 45#
Total time: 16:01

Run 1.5 miles: 14:00

7/12/09

2009-07-14T16:21:00.001-05:00

1:14 minutes of cardio

7/11/09

2009-07-14T16:20:00.000-05:00

56 minutes of cardio

7/10/09 WOD

2009-07-11T10:19:00.002-05:00

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast, scale as needed.
Post time to completion and loads to comments.

My weight used:
65# dumbbell push-press
100# dumbbell deadlift
Total time: 24:03

Bodyweight 7/11/09 am: 255.8#

7/9/09 WOD

2009-07-09T15:56:00.002-05:00

Four rounds for time of:
Run 400 meters
50 Squats
Total time: 16:50

2009-07-07T21:23:00.003-05:00

7 rounds for time,
21-18-15-12-9-6-3 reps rounds of:
Front squats w/135 pounds
Abmat sit ups
Run .25 miles (total of 2 miles)
No rest between sets or exercises.
Total time: 31:15

7/5/09 WOD

2009-07-06T11:09:00.002-05:00

Shoulder press 1-1-1-1 reps
Push press 3-3-3-3 reps
Push jerk 5-5-5-5 reps

Shoulder Press: 155-165-175-135x8
Push Press: 155-165-175-185
Push Jerk (Split): 135-135-135-135
1.5 mile run

7/4/09 WOD

2009-07-04T14:03:00.011-05:00

"Randy" & "Badger"

Due to time constraints at the globo, I had to do a scaled combination of 2 hero WOD's, "Randy" and "Badger":

Run 1.5 miles
Complete three rounds for time of:

75 pound Squat clean, 20 reps

20 Pull-ups

75 pound hanging power snatch, 20 reps

Total time: 38:11

http://crossfit.com/

"Randy"

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

75 pound Power snatch, 75 reps for time.

"Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

7/3/09 WOD

2009-07-04T14:02:00.000-05:00

45 minutes of cardio

7/1/09 WOD

2009-07-02T08:37:00.003-05:00

Run 1.55 miles
3 rounds of 21-15-9 reps (no rest between exercises or sets):
Hanging Power Cleans 95#
Pull Ups
Shoulder Presses 95#
Sit Ups
Run 1.55 miles
Total time: 43:31

6/26/09 WOD "Terrible Twenty-Five"

2009-06-26T14:18:00.002-05:00

Terrible Twenty-Five, my version of the "filthy fifty"

250 Single Under Jump Ropes
25 Squats-no weight
25 Sit Ups
25 Push Ups
25 SHDP (Sumo Deadlift High Pull) 50#
http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv
25 Shoulder Presses 50#
25 30" Box Jumps
25 Back Extensions
25 Kettle Bell Swings 50#
25 Thrusters 50#
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
25 burpees
1/2 Mile Run
Total time: 21:51

6/24/09 WOD

2009-06-24T17:32:00.002-05:00

Done in the gym at the hotel in Pittsburgh, limited equipment.

5 rounds for time; no rest between exercises or rounds; partition reps as needed:

Run .25 miles
5 burpees (Happy Corey!?!?)
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
10 Pull ups (kipping or jumping or jump kipping)
15 Push ups
20 Back Extentions or Good Mornings
25 Sit ups
30 Squats

Total time: 30:05

6/22/09 WOD "500"

2009-06-22T21:58:00.003-05:00

"500" Garage Gym Workout
For time:

No rest in between sets or exercises, finish all reps per exercise before moving to next, partition reps as needed:
500 Single Under Jump Ropes
50 Push Ups
50 Sit Ups
50 Kettle Bell Swings 30# Dumbbell
50 Squats
50 Shoulder Presses 30# Dumbbell
500 Single Under Jump Ropes
50 Push Ups
50 Sit Ups
50 Kettle Bell Swings 30# Dumbbell
50 Squats
50 Shoulder Presses 30# Dumbbell
500 Single Under Jump Rope
Total time: 35:37

Give it a shot!!!!

6/18-6/21 WOD's

2009-06-22T21:57:00.002-05:00

6/18/09
Rest Day

6/19/09
60 minutes of cardio

6/20/09
90 minutes of cardio

6/21/09
Rest Day

6/17/09 WOD

2009-06-18T10:22:00.002-05:00

21-18-15-12-9 reps per set: no rest between sets or exercises

Each set includes:
Run .25 miles
50# Thrusters (Full squat with a shoulder press finish)
Sit-ups
Push Ups
50# Sumo-Deadlift High Pulls (deadlift start into an upright row finish)
Jumping Jacks
Squats (body weight)

5 sets for time: 32:37

6/16/09

2009-06-16T22:12:00.002-05:00

50 minutes of cardio.

Killer WOD planned for tomorrow.

6/15/09

2009-06-15T23:18:00.002-05:00

Been working out at home and on the road, just not logging, need to get back to recording progress.

WOD done at hotel after 450 miles of driving today.

4 sets for time:
Run .50 miles
20 jumping pull ups
20 push ups
20 abmat sit ups
20 24" step ups, alternate feet
12 90# push press
12 curls
12 tricep extenstions

Total time: 39:38

5/7/09 WOD

2009-05-12T14:59:00.002-05:00

Done at the hotel gym in Philly

30 minutes of cardio on treadmill, alternate 5 minute power walk with 5 minute run.
2.2 miles in 30 minutes.

5/12/09 Home WOD

2009-05-12T14:56:00.002-05:00

No globo today...Home WOD

Run 1.0 mile: 9:35
21-15-9
Shoulder Press w/50# dumbbell
ABMAT Sit Ups
Push Ups
Run 1.0 mile: 10:12
21-15-9
Thrusters w/30# dumbbell
ABMAT Sit Ups
Good mornings w/30# dumbbell
Total time: 34:30

No rest between runs, exercises, or sets...brutal.

5/8/09 WOD

2009-05-12T14:54:00.002-05:00

Home WOD

21-18-15-12-9
Single under jump ropes (#of reps x10: 210/180/150/120/90)
Kettlebell Swings w/50# dumbbell
Sit Ups
Push Ups
Squats

Total time: 18:01

5/6/09 WOD

2009-05-12T14:41:00.001-05:00

Done at the globo in Philadelphia

Make up WOD
Shoulder Press:
135x1
175x1
185x1
190x1 Fail
190x1 Tie PR
185x1

Today’s WOD
Push Jerk:
135x1
185x1
195x1
205x1 PR
225x1 fail
185x3

Pull ups:100 Jumping
Total time: 6:04

5/4/09 WOD

2009-05-04T16:22:00.002-05:00

First day back on the grid in almost a week, needed a break, I was getting burned out.

WOD
Front Squats 3-3-3-3-3
205x3
235x3
255x3
275x3
PR225x5

Then did:
21-15-9
Power Cleans 135
Push ups
ABMAT Sit Ups
Total time: 6:42

Cool Down: 20 minutes of HIIT
1.6 miles of POSE on the treadmill, intervals:
walk 2 minutes @ 2.5-3.5 mph
run 1 minute @ 8.0-8.5 mph

Great to be back!

4/29/09

2009-04-29T22:08:00.003-05:00

Cardio: 1:12 walk with 20# weighted vest on while push mowing the back yard; triple cut due to all of the rain.

WOD
21-18-15-12-9 reps of:
50# Thrusters
Back Extensions
50# Sumo Deadlift High Pull
Push Ups
Sit-ups ABMAT style
Total time: 16:36

4/27/09 Filty Fifty

2009-04-27T08:05:00.003-05:00

50 Box jump, 24 inch box
50 Sumo-Deadlifts High Pulls w/50#
50 Kettlebell swings, 30# dumbbell
50 Squats
50 ABMAT Sit ups
50 Push press, 50 pounds
50 Back extensions
50 Thrusters w/30 pounds
50 Push Ups
50 Tuck Jumps: Jump up while pulling knees to chest
Total time: 29:11

4/24/09 "Michael"

2009-04-27T08:02:00.002-05:00

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

WOD
Run .5 miles
50 Back Extensions
50 ABMAT Sit-ups
Total time: 24:50

4/22/09 Deadlift

2009-04-22T22:47:00.002-05:00

Wednesday 090422
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

Today:
Up at 3:20am.
1 1/2 hr drive to the airport, then 1 hr flight from Chicago to Columbus.
1 hr drive to Dayton for a 2 hr meeting.
Then 4 1/2 hr drive to Pittsburgh.
326 miles driven. Lather, rinse, and repeat tomorrow.

WOD
Warm up: 20 minute on treadmill

Deadlifts x 1 rep
405
405
405
405
405
405
405
All done with 1 minute rest between sets.

Cash out: 3 sets, 8 reps each, no rest between sets
OverHeadSquat 45#
Push Press 45#
Rear Thrusters 45#

Back to the hotel to pass out.

4/21/09 "Angie" and Back Squat

2009-04-22T22:41:00.004-05:00

“Angie”
As rx’d
100 pull ups: Jumping
100 sit ups: ABMAT
100 squats
100 push ups
Complete all reps of each exercise before moving to next...
Time: 23:42

THEN

Back Squat:
5 sets of 3 reps
Light day today,
225 x 3 reps, 5 sets total.