1 of 17
1
Kerry G’s Workout Post
Posted: 15 September 2014 07:04 AM   [ Ignore ]   [ # 1 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
Monday, Sept 15, 2014

Warm Up:

5 Min Team Sled Push, then:

25 Sit Ups
25 Back Extensions
25 Hollow Rocks
25 Toes to Bar

Stretch, then:

WOD

1 Rep Max (Hit 155 lbs on 2nd lift. That weight equals my previous PR)
Front Squat

5-3-2-1-1-1

wait 10 minutes
1x 80% AMAP (LIfted 6 times at 125 lbs.)

Max Rep HSPU

If time allows - 3K-7K on the rower....Rowed 3K at 13:39
Profile
 
 
Posted: 11 September 2014 07:21 AM   [ Ignore ]   [ # 2 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
Thursday September 11, 2014

Warm up x 3:

2 min Jump Rope
10 KB DL's (35 lbs)
10 KB Goblet Squats
10 KB Seings

WOD: CF Totals

Shoulder press 1RM - Reached 100 lbs.
5-3-2-1-1-1

REST 10 minutes

1 x Max repetitions @ 80% 1RM (Hit 8 Reps @ 80 lbs)

Dead Lift 1RM - Reached 275 lbs.
5-3-2-1-1-1

REST 10 minutes

1 x Max repetitions @ 80% 1RM (Hit 8 Reps @ 225 lbs)
Profile
 
 
Posted: 10 September 2014 07:01 AM   [ Ignore ]   [ # 3 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
Wednesday, 09/10/2014

Back Squat (165 lbs was my 1 rep max.)
1RM
5-3-2-1-1-1

Rest 10 Minutes

80% of 1RM AMAP (Lifted seven times at 135#)

Then:

AMAP x 1:

Strict Chin Up - 3
Strict Ring Dip - 4
Strict Toes to Bar - 0
Profile
 
 
Posted: 08 September 2014 07:02 AM   [ Ignore ]   [ # 4 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
Monday, 09/08/14

Warm Up x 3:

120 SU's
25 Hollow Rocks
10 Diamond Push Ups
10? - ?

MU Transition Practice,

Stretch, then

WOD (Completed WOD in 20:45 ish):

For time:

1600m Run (8:24)
30 Muscle ups (60 Ring Rows, About 15 Ring Dips, 45 Box Dips)

- If you haven’t got a muscle up yet, do 60 Pull up / 60 Ring dip
- If you need to sub further, 60 Ring Rows/ 60 Box dips

These can be split up any way you deem necessary.
Profile
 
 
Posted: 04 September 2014 07:06 AM   [ Ignore ]   [ # 5 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
Thursday, 09/05/14

WOD:

x 3 for time (Finished in 23:07)

800 M Run
50 Back Extensions
50 Sit ups

Challenging workout. Pushed to the limit by a worthy competitor!
Profile
 
 
Posted: 04 September 2014 07:03 AM   [ Ignore ]   [ # 6 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
Wednesday, 09/03/14

WOD

40 minute EMOM

1st minute – 5 Pull up, 10 Push up, 15 Squat (Substituted Ring Rows for Pull Ups)
2nd minute – 5 Clean and Jerk 135/95 (USed 65 lbs on the clean)
3rd minute – 2 Muscle up, 4 HSPU, 8 KB Swing 70/53 (Used 53 lbs on the swing) (MU from box on high bar)
4th minute – 5 Power snatch 135/95 (Used 45 lb bar on the snatch)
Repeat 1 − 4 for 9 more rounds

So, obviously scaling is optional and shall include:

1st min: Pull-ups - scale to ring rows. Push-ups can be modified. As well as number of reps can be modified 3,7,10.
2nd minute: Modify by weight and/or number of reps.
3rd minute: MU - scale to chest to bar pull up + dip. HSPU - scale to abmats or box. As well as number of reps can be modified or weight on the KB.
4th minute: Modify by weight and/or number of reps.

The first round you should get a feel for it....and then you repeat for 9 more.

Kicked my butt...but got 'er done.
Profile
 
 
Posted: 01 September 2014 11:18 AM   [ Ignore ]   [ # 7 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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.
Profile
 
 
Posted: 28 August 2014 07:01 AM   [ Ignore ]   [ # 8 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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
Profile
 
 
Posted: 27 August 2014 07:15 AM   [ Ignore ]   [ # 9 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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....
Profile
 
 
Posted: 25 August 2014 09:08 AM   [ Ignore ]   [ # 10 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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...
Profile
 
 
Posted: 21 August 2014 06:54 AM   [ Ignore ]   [ # 11 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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...
Profile
 
 
Posted: 21 August 2014 04:14 AM   [ Ignore ]   [ # 12 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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
Profile
 
 
Posted: 19 August 2014 05:11 AM   [ Ignore ]   [ # 13 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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)
Profile
 
 
Posted: 14 August 2014 07:13 AM   [ Ignore ]   [ # 14 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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
Profile
 
 
Posted: 13 August 2014 07:58 AM   [ Ignore ]   [ # 15 ]
Sr. Member
RankRankRankRank
Total Posts:  530
Joined  2013-04-16
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
Profile
 
 
   
1 of 17
1