5/28

Rich:

morning warmup:
2 hspu
cfwu
4 hspu
cfwu
2 hspu

CF Rest Day.

Amy:
WU: .25M Jog
CFWUx2

WOD:
Shoulder Press 3-3-3-3-3

Rnd1:
Rnd2:
Rnd3:
Rnd4:
Rnd5:

Post: 3x 10 Sprawlers w/ High Jump

5/27

Rich:
WU:
CFWU
50 Jump Rope, unbroken
CFWU
50 Jump Rope, 40 unbroken

WOD1:
1MR: 6:27 (PR)
2 min 45# SDHP, 1 for every 3 reps: 15
2 min 30#e DB Thrusters: 16
2 min 20# Medicine Ball Cleans: 24
2 min Jump Rope, 1 for every 3 skips: 44
2 min Pullups: 28
Score: 127

WOD2:
As many pushups w/o stopping as possible, 6 rounds. Rest as needed in between.
Rnd1: 35
Rnd2: 20
Rnd3: 15
10 min break
Rnd4: 41
Rnd5: 21
Rnd6: 16

Amy:
WU: 10x Wall Pushups/Bench Dips/JJacks/Squats

WOD1:
1MR: 9:35 (PR)
2 min 28# SDHP, 1 for every 3 reps: 10
2 min 15#e DB Thrusters: 12
2 min 11# Wall Balls: 18
2 min Jumping Jacks, 1 for every 3 Jumps: 31
2 min Jumping Pullups: 16
Score: 87

WOD2:
Deadlift 3-3-3-3-3
Rnd1: 135F (2 reps)
Rnd2: 135
Rnd3: 140
Rnd4: 140
Rnd5: 140F (finished, but broken set)

5/26

Rich:
Morning:
WU: 10 Pushups/Squats

WOD1:
3 RFT.
.5MR
50 Pullups
Time: 23:52

Afternoon:
WU: 50 MtnClmb, 3 practice MUs

WOD2:
"Jason"
100 Squats
5 Muscle-Ups
75 Squats
10 MUs
50 Squats
15 MUs (6 jumping)
25 Squats
20 MUs (18 jumping)
Time: 25:03, couldn't transfer in the jumping MUs due to strength and slipperiness.

Amy:

Rest Day

5/25

Rich:

Rest Day

Amy:

Rest Day

5/24

Rich:
WU:
50 Mountain Climbers
5 95# Push Press
CFWU
20 Back/Forth Shoulder Plate Press w/ 45# Plate


WOD:
5 Rounds for time.
25 45# DB Swings
25 Ball Situps
25 25 Back Extensions
25 Knees to Elbows

Time: 25:10

Post:
50 JJacks, very quick
5 Renegade Man-Makers, 20#e

Amy:
WU:
10 push ups
10 situps
10 squats
10 solo leg throws

WOD:
AMRAP in 20 min.
10 28# SDHP
10 Stair Jumps (2nd Stair)
10 11# Wall Ball

Rounds: 8

Post:
50 JJacks
3 Renegade Man-Makers, 5#e

5/23

Rich:
Morning Warmup:
100 Unbroken JJacks
20 Elevated Ring Pushups
.5M Jog: 5:00
20 Elevated Ring Pushups
2x 30 Mtn Climbers

Rest Day

Amy:

20 min. Jump Rope Practice

Rest Day

5/22

Rich:
WU: 3x 30 Sec N-Hang

WOD1:
5 Rounds for Max Weight/Reps
3x DL
Max Rep HSPU

Weight/Reps:
Rnd1: 225/7
Rnd2: 255/4
Rnd3: 275/5
Rnd4: 280/7
Rnd5: 280F (only 1)/5

WOD2:
Snatch
2-2-2-2-2-2-2

Poundage: 75/80/95/105/115/120/125F (only 1, but a new 1Rep PR)/120

Post: Muscle-Up Practice, 18 Completed, 0 Consecutive hanging

Amy:
WU: 3x 20 Sec Samson Stretch
20 Lunges

WOD:
5 Rounds for time.
15x 28# OHS
.25M Run

Time: 22:11

5/21

Rich:
WU: CFWUx2

WOD1:
100 45# SDHP
25 Burpees
50 45# SDHP
50 Burpees
25 45# SDHP
75 Burpees
Time:22:24

WOD2:
Bear Complex
7 Reps, 5 Rounds. Time each round, increase weight each round, 2 min rest in between rounds. No resting of bar during reps.
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Time/Weight
Rnd1: :58/65
Rnd2: 1:10/75
Rnd3: 1:15/75
Rnd4: 1:02/80
Rnd5: 1:08/80

Amy:
WU: 25 Burpees w/o pushup/1 min JJacks

WOD2:
Bear Complex

Time/Weight
Rnd1: 1:46/28
Rnd2: 1:45/33
Rnd3: 1:57/33
Rnd4: 1:42/33
Rnd5: 1:53/33

WOD1:
10-9-8...2-1
Knee Pushup
Wall Ball
Situp

Time: 12:25

5/20

Rich:
WU: 10 Squats/6 Situps/4 Pushups/5 Burpees

WOD1:
APFT.

Pushups: 75
Situps: 87
2 Mile Run: 12:40 (Though, I am pretty sure he only counted 7 laps... He swears up and down it's 8.)
Lap Times:
Lap1: 1:35
Lap2: 3:17
Lap3: 5:00
Lap4: 6:56
Lap5: 8:55
Lap6: 10:56
Lap7: 12:40

WU2: 10 Crunchees/10 Pullups/5 Hang & Sprawl
Free Handstand Practice

WOD2:
For time.

75 Pushups
50 95# SDHP
50 Ring Dips
30 45# Pullups (15 were negative pullups)
25 HSPU (none all the way to the ground)
Time: 20:08

Post: 10 Hang & Sprawl

Amy:
WU: .25M Jog: 2:06

WOD1:
Makeup 5/19.
Plank (arms outstretched) 1-1-1-1-1-1-1

Times:
Rnd1: :26
Rnd2: :33
Rnd3: :35
Rnd4: :29
Rnd5: :30
Rnd6: :31
Rnd7: :22

WOD2:
Slam Ball! (Sub Run/skip/jump/jig/jjack for jump rope)

Rnd1: 21
Rnd2: 20
Rnd3: 21
Rnd4: 23
Rnd5: 24
Rnd6: 20
Rnd7: 23
Rnd8: 24
Rnd9: 20
Rnd10: 21

Total Score: 217

5/19

Rich:
Another reluctant rest day.

Amy:
Sick. Rest Day.

5/18

Rich:

Rest - has Army physical tomorrow and a PT test on Tuesday

Amy:

WU: "300" practice
Goal: 5 (start in sit-up position - curl all the way up until standing to a 12# ball slam)
20 - jumps over punching bag

WOD:
Complete as many rounds in 20 minutes as you can of:
38 pound Clean and Jerk, 15 reps
Run .25 mile

Attempted to do the clean and jerk workout, but was unsure of technique. 5 clean and jerks completed. Instead, I completed 20 minutes of Cindy instead of the originally planned 10 minutes.

Workout part 2:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Knee Push-ups
15 Squats (really worked on form - used the punching bag as a guide on how low to go & kept feet about 1 ft apart)
Rounds Completed: 9 (with 5 additional pull-ups)

Post Workout:
20 more jump over bags

5/17

Rich:

Rest

Amy:

Rest

5/16

Rich:
WU: .25M Run for Phase Testing
15 Burpee Jumps over Punching Bag/Ring Pullups

WOD:
"Michael"
3 Rounds for time.
.5M Run
50 Situps
50 Back Extensions
Time: 19:12 (PR) (previous: 23:30)
*Rnd1: 6:06/Rnd2: 7:04/Rnd3: 6:02

Post:
Barbell Turkish Getup Practice: 1e@45#/1e@50#/1e@55#/60#F(only R)/1e@45#/1e@55#
Russian Twist Practice: 10@Bar/10@10#/10@25#/5@35#/5@45#/5@50#/5@55#

Amy:
WU:
Ring Hold Practice
1M Run: 9:41 (PR)

WOD:
5 Rounds for time.
30 GHD Situps on Big Ball
25 Back Extensions on Bench
Time: 10:33 (PR) (previous: 15:50)

Biggest Loser & Self Video stretching

5/15

Rich:
WU: .5M Run
2x 10 Situps/JJacks/MtClmb/K2E/40#DBS

WOD:
"Cindy Heavy (17# Vest)"
AMRAP in 20 min.
5 Pullups
10 Pushups
15 Squats
Rounds: 17 +5 Pullups +5 Pushups (PR by 1 round, last time w/o vest)

6+4 Ring Hang, Push, & Sprawl

Amy:
WU: .25M Sprint: 2:49
20 Pushups/20 Situps (anchored)

WOD:
"Karen"
150 Wall Balls for time. (12# ball)
Time: 8:40 (PR by 2:16)

5/14

Rich:
WU: 10 Push/Lunge/8#K2Chest/Squat/40#DBSwing/Situp/MtnClmb
5x 170# DL

WOD1:
DL 1-1-1-1-1-1-1
Poundage: 215/235/255/275/285/290/290 (last rep ran out of weight!)
*Everything above 240# was a PR*

WOD2:
.5MR
50 Push
50 Sit
Alternate by 10's
Time: 6:25

Amy:
WU: Variety

WOD:
1MR
50 Pushups
50 Situps
50 Squats
50 Pullups
.5MR
Time: 37:58 (all sets broken into variety of 15's and 10's)

5/13

Rich:
Jump rope practice ~15 min (achieved 3 double unders in a row)
Pistol practice

Amy:
WU: 3x 5 Sprawlers/10 JJ

WOD1:
CrossFit Total
Shoulder Press: 55# (36% BW)
Back Squat: 120# (80% BW)
Deadlift: 170# (1.13% BW)
CFT: 345

WOD2:
Dumbell Swing 5-5-5-5-5
Poundage: 25/30/35/40/40
(need kettlebells for better grip)

5/12

Rich:
WU: 2x 15 JJ/Squat/Pushups/Situps
2 Muscle-Ups for technique

WOD1:
30 Muscle-Ups for time.
Time: 9:23
Failed on 3. Knocked out first 5 in under a minute.

10 Upside down pullups on rings

WOD2:
Turkish Getup 3-3-3-3-3-3 (L-R-L-R-L-R)
Poundage 35/40/45/50(wobbly)/55/60F (1 Rep

500m row: 2:07

Amy:
Rest Day/Clean House

5/11

First day of bumping it up a notch. 2 WODs a day.

Rich:
WU: 2x15 K2Chest/MtnClimb/JJacks/Squats
10 Pullups/20# Wall Ball
3x 45# OHS

WOD1
OHS 3-3-3-3-3-3-3
Poundage: 115/125/135F (1 Rep)/135/140/140F (1 Rep)

WOD2
Burpee Ladder (Must touch ceiling 1' above head)
12 Rounds + 10

Amy:
WU: 15 JJacks/Squat/MtnClimb/sec Dead Hang
10 Ring Assisted Pullups
10 Reps of Kipping Pullup Practics

WOD1
"Fran"
45# Thruster
Jumping Pullup w/ I-Beam
Time: 15:54

WOD2
1 mile run
Time: 10:26

5/10

Rich:
Morning: 15 min outdoor jog

Evening:
WU: L-Sit Work/CFWU (sub JJ for Pullups)/10 Burpees

"Fran"
21-15-9
95# Thrusters
Pullups
Time: 8:17

Amy:
WU: CFWU

Friday Make-up:
"Annie"
50-40-30-20-10
Double Unders (or 2 Jump Ropes)
Situps
Time: 18:56

Saturday WOD:
Bench Press 1-1-1-1-1-1-1
Poundage:55/65/70/75F/70F/70F/65

5/9

Rich:
Rest Day

Amy:
Rest Day

5/8

Rich:

WU: CFWU

"Diane"

21-15-9

205# DL

HSPU

Time: 9:18

Amy:

Rest Day

Excellent work this week!

5/7

Rich:
WU: CFWUx2 & Stretch

4 Rounds for time.
.5M Run
Rest 2-3 min each round.

Rnd 1: 3:12
Rnd 2: 3:17
Rnd 3: 3:19
Rnd 4: 3:20

Amy:
WU: CFWU (sub JJacks for Pullups)

Lots of Pullup & Ring Dip practice

-Kipping pullups on T-Bar

-Jumping pullups

-Kipping ring pullups

-Ring dips w/ stool assist

-Ring hold for 2-3 seconds 

5/6

Rich:
WU: 10 35# Turkish Getups

"Elizabeth"
21-15-9
115# Squat Clean
Ring Dip
Time: 11:51 (Previous: 8:22 @ 95#)

Amy:
WU: 3x 1 Pushup/5 Real Situps/10 Squats

2 Rounds for time.
10 45# Cleans (Previous: 33#)
20 33# Thrusters (Previous: 28#)
30 Mountain Climbers
40 20# Ball Slams (Previous: 11#)
50 Squats
Time: 20:49 (Previous: 23:26)

5/5

Rich:
WU:
Play on Rings
50 Squats
25 95# DL
12 Chinups
2x 50 JJacks

50/40/30/20/10
Situps (Army rules)
Pushups (Broke Army rules on 2nd-5th Round)
Time: 9:43

Amy:
WU: 30 JJacks/Sprawlers/Situps

6 Rounds for time.
.2M Sprint
1 min rest
Rnd 1: 2:00
Rnd 2: 1:57
Rnd 3: 1:55
Rnd 4: 1:55
Rnd 5: 1:53
Rnd 6: 1:47

5/4

Rich:

WU: 3x 10 Knee2Chest/Squat/Pushup

30 (in cadence) Flutterkicks

50 Burpees for time.

Jump at least 1 foot.

Time: 3:48

With 15# vest

25 Ring Pullups

25 Ring Dips

Alternate as needed.

Time: 4:00

3x 10 Straight-Legged lifts on Rings

Situps, 1 min.: 45

Amy:

WU: 1M Jog, broken into .5M, total time: 12:09

30 Legthrows

For time:

100 Ring Assisted Pullups

100 Bench Dips

Alternate as needed.

Time: 10:28

5/3

Rich:

WU:

2x 30 JJacks/Situps/Sprawlers w/o the jump

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Poundage:

SPx1: 135/140/145F/145F/140 (PR)

PPx3: 145/150F/145/145/150 (PR)

PJx5: 115/125/125/130/135 (PR)

Amy:

WU:

2x 30 JJacks/Situps/Sprawlers w/o the jump

Overhead Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

Poundage: 

OHSx3: 33/38/38/43/45

FSx3: 38/45/55/60/70F

BSx3: 70/75/80/90/100F

5/2

Rich:
WU: 30 JJacks
20 35# DB Swings

Phase testing

"Murph" w/ 17# vest
1M Run
100 Pullups
200 Pushups
300 Squats (easiest)
1M Run (most difficult)
Time: 55:26
Broke up Pullup/Pushups/Squats into 3s, 4s, 5s, & 6s.

Amy:
WU:
.25M Jog
Pushup practice

"Fight Gone Bad"
3 rounds. Count # of reps for each exercise.

1 min. 25# DB Swing
1 min. 11# Wall Ball
1 min. 38# Sumo Deadlift High Pull
1 min. 38# Push Press
1 min. 2nd Stair Jump
1 min. Rest

Round 1: 19/18/13/8/12 = 70

Round 2: 18/16/12/7/12 = 65

Round 3: 19/14/11/7/12 = 63

FGB Score: 198

Phase testing

5/1

Rich:

Weigh in: 175#

WU: CFWU (sub JJacks for pullups)

AMRAP in 20 min.
65# Thruster
Pullup
Rounds: 13+5 Thrusters
Total Thrusters: 135
Total Pullups: 130

Amy:
Rest Day & her first real pushup!