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Kerry G’s Workout Post
Posted: 01 September 2014 11:18 AM   [ Ignore ]   [ # 1 ]
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Monday, 09/01/2014 (Labor Day)


WOD

Taken from CrossFit Atomic
When Pigs Fly

Teams of 3 - With Tim, Meghan, and Aaron...Used Ladies weights.

AMRAP in 4 mins:

100m Run
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (245/165)
30 KB Swings (53/35)
20 Wall Ball shots (20/14)
30 Cleans (135/95)
200 DUs

Rest 3 Minutes

AMRAP in 6 mins:

100m Run
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (245/165)
30 KB Swings (53/35)
20 Wall Ball shots (20/14)
30 Cleans (135/95)
200 DUs

Rest 3 Minutes

For Time:

100m Run
30 Box Jumps (24″/20″)
20 Burpees
30 Pull-ups
20 Deadlifts (245/165)
30 KB Swings (53/35)
20 Wall Ball shots (20/14)
30 Cleans (135/95)
200 DUs

EVERY athlete is responsible for running...the rest of the work is split between the 3 athletes.
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Posted: 28 August 2014 07:01 AM   [ Ignore ]   [ # 2 ]
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Thursday, 08/28/2014

Warm Up:

As a class, several across the floor moves, then x 3:

1 Min Plan Hold
1 Min Squat Hold
25 Hollow Rocks

WOD: Front Squats..., Started at 75 lbs, ended at 140 lbs with 2 good lifts before failing on the third.

@ 3,2,1, GO 5 @ 50%
60 seconds 3 @ 60%
2.5 minutes 2 @ 70%
4 minutes 1 @ 75%
6 minutes 1 @ 80%
8 minutes 1 @ 85%
10 minutes AMAP @ 90%

Then:

10 Min AMRAP:

100 M Sprint
100 M Jog
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Posted: 27 August 2014 07:15 AM   [ Ignore ]   [ # 3 ]
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Wednesday, 08/27/14

Warm Up:

Run 200 M
25 Sit Ups
Run 400 M
25 Push Ups
Run 600 M
25 Squats


WOD (30 min time limit, finished in 31:16)

6 Intervals of: (used 75 lbs for all lifts)

5 handstand push-ups
10 pistols, alternating
15 pull-ups
12 Deadlift 155/100
9 Hang Power Clean 155/100
6 Push Jerk 155/100

Rest 2 minutes

This one looked easier in print than it was in reality....
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Posted: 25 August 2014 09:08 AM   [ Ignore ]   [ # 4 ]
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Monday, August 25, 2014

Warm Up:

5 Min Team Sled Push, then x 3:

10 Diamond Push Ups
10 Ring Rows
10 Lunges (ea. Leg)

WOD (with Miranda and Meghan)

30 minute EMOM

1st minute – Row 250/200m
2nd minute – 7 Toes to bar, 7 HSPU
3rd minute – REST

Quite a workout considering there was a built in 1 minute rest! That minute passed quite quickly...
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Posted: 21 August 2014 06:54 AM   [ Ignore ]   [ # 5 ]
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Thursday, August 21, 2014

Warm Up x 4:

200 M Run
25 Sit ups.

WOD

10/10/7/5/3
Push Jerk, Rest 60 seconds b/t sets (Started at 55 lbs., ended at 95 lbs.)
Rest 2 minutes

10/10/7/5/3
Power clean, Rest 60 seconds b/t sets (Started at 85 lbs., ended at 105 lbs.)
Rest 2 minutes

10/10/7/5/3
Power clean + Jerk, Rest 90 seconds b/t sets (Started at 85 lbs., ended at 110 lbs.)

End the last three reps struggling some, but did hit at least one with fluid motion. Challenging weight to me...
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Posted: 21 August 2014 04:14 AM   [ Ignore ]   [ # 6 ]
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Wednesday, August 20, 2014

WOD

4 Rounds:

2 minutes:

30 DUs (Executed about 50 SU's)
15 KB Swings 53/35 (Used 42 lbs, 10 to 11 reps)
15 Burpees (15 but without push up)

2 minutes rest

2 minutes:

20 Wall ball 20/14 (Used 14 lbs but accomplished 20 reps)
10 Over the box jump 24/20
10 DB Snatch 70/50 alternating arms (Used BB, performed hang cleans, 7 reps @ 75 lbs.)

2 minutes rest
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Posted: 19 August 2014 05:11 AM   [ Ignore ]   [ # 7 ]
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Monday, August 18, 2014

WOD

For the whiteboard:

HELEN (Modified, no Rx...finished in 11:30)

3 Rounds

400 M Run
21 KB Swings 55/35 (Used 42 lbs.)
12 Pull-ups (Subbed with Ring Rows)
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Posted: 14 August 2014 07:13 AM   [ Ignore ]   [ # 8 ]
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Thursday, August 14, 2014

Warm Up x3 :

200M Run
60' Lunge
30 Sit ups
15 Burpees

Stretch, then...


WOD

Strength:

Front squat – 7 x 3 @ 75% (Used 105 lbs. - Good, challenging weight for me at 3 reps.)

Then:

4 Rounds:

1st Minute: 5-10 pistols per side
2nd Minute: 5-10 hanging leg raises (strict toes to bar) Subbed with 7 GHD SU's per round
3rd Minute: 100 M Run
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Posted: 13 August 2014 07:58 AM   [ Ignore ]   [ # 9 ]
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Wednesday, August 13, 2014

Warm Up;

1000M Row, then x 3

10 KB DL's (55 lbs)
10 KB SDLHP (30 lbs)
10 KB Swings (30 lbs)

WOD

3 Rounds:

2 minutes......
2 Rounds of:
2 MU, 4 HSPU, 8 KB Swings 70/53lbs (MU's modified by using a box, KB swings used 55 lbs)
Max distance Row (Never rowed...ran out of time)

Rest 2 minutes

2 minutes.....
AMRAP of:

5 Thruster 115/75 (Used 75 lbs)
5 C2B Pull up (Performed Ring Rows in place of C2B)
5 Burpees (Performed 5 "Burps" No Push Up - Held Core Tight in down position)

Rest 2 Minutes
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Posted: 11 August 2014 07:12 AM   [ Ignore ]   [ # 10 ]
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Monday, August 11, 2014

Warm Up x 3:

1 minute Single Unders
1 minute Double Unders
10 Bent Over Rows (5 each side)
10 Sit Ups
20 Mountain Climbers (each leg)

WOD (Teamed with Meghan)

10 Min EMOM

6 reps of pulling motion

ring rows

6 box jumps 30"

Then:
athletes will take turns pushing the sled 120' @ a time for as many rounds as possible in 10 min.
Added 10 lbs per 120' push. Ended push with a weight of 110 lbs.
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Posted: 08 August 2014 04:26 AM   [ Ignore ]   [ # 11 ]
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Thursday, August 7, 2014

Warm Up x 4:

200 M Run
25 Sit ups.

WOD

10/10/7/5/3
Push Jerk, Rest 90 seconds b/t sets (Started at 45 lbs., ended at 85 lbs.)
Rest 2 minutes

10/10/7/5/3
Power clean, Rest 90 seconds b/t sets (Started at 65 lbs., ended at 95 lbs.)
Rest 2 minutes

10/10/7/5/3
Power clean + Jerk, Rest 90 seconds b/t sets (Started at 65 lbs., ended at 100 lbs.)
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Posted: 06 August 2014 06:57 AM   [ Ignore ]   [ # 12 ]
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Wednesday, 08/06/2014

Warm Up x 3:

w/ bar, lightly loading after each round:

5 shoulder shrugs
5 high pulls
5 muscle cleans
5 front squats
5 front squat cleans

Started with 45, progressed to 55, then 65

Then,

25 Hollow Rocks,
25 Arch Rocks

WOD

12 minute EMOM

5 DB Thrusters 45/35 (Subbed with Barbellat 65 lbs., completed four lifts each time.
5 Burpees (Subbed with 7 Sit ups each time)
20 Double unders (Subbed with Single Unders. Might have hit an average of 11 consistently.)

Non-stop workout. That was the roughest part of this one...
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Posted: 04 August 2014 07:05 AM   [ Ignore ]   [ # 13 ]
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Monday, 08/04/2014

Warm Up x 3:

10 Hang Cleans with Bar
10 Thrusters with Bar
10 Sledge Hammer Swings (5 each arm)
5 Tire Flips with Partner

WOD (Finished in 18:48 modified as shown)

4 Rounds for time

250m Row
5 Shoulder to overhead 115/75 (Used 75 lbs.)
10 Front rack Walking lunges 115/75 (Used 75 lbs.)
15 KB Swing 55/35 (Used 35 lbs.)

Tough work out to start a Monday. Walking Lunges were the worst part, struggled but made it through albeit modified weight.
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Posted: 01 August 2014 09:10 AM   [ Ignore ]   [ # 14 ]
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Thursday, 07/31/2014

Warm up x 3:

400M Run
5 DL's - Starting at 50% of WOD weight, then 75%, then...
10 KB Swings
15 Sit ups

WOD - Finished in 11:30

3 Rounds for time:

7 Deadlift 275/185 (Used 225 lbs.)
14 DB Snatch 75/55 (Subbed with 50 lb goblet squats)
28 Double unders (Subbed with 84 SU's)
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Posted: 28 July 2014 06:40 AM   [ Ignore ]   [ # 15 ]
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Monday, July 28, 2014

Warm Up x 3:

5 DL's at 50% WOD Weight (115 lbs)
10 Goblet Squats (35 lbs)
1 Minute Handstand Hold

WOD

Deadlift – 6 x 5 @ 70% (Used 215 lbs.)
Go every 2 minutes

6 minute AMRAP

12 DB Snatch 65/45 alternating (Used 40 lbs R arm, 30 lbs L arm)
6 FR Walking lunges 135/95 (Used 75 lbs)
3 Thruster 135/95 (Used 75 lbs)
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