"Josh"

Strength

Power Clean / Squat clean
start light, and add 20# each time (3 rep)

WOD

"Josh"

21-15-9 Overhead Squats 95#
42-30-18 Pullups

I was a little nervous doing this one - because last time I did, I almost knocked myself out... But I PR'd by about a minute!

Hope for Kenya

Strength


Hang Snatches
5-5-5-5-5 at 65%

WOD

"Hope for Kenya"
12 min AMRAP
50 Squats
30 pushups
15 pullups

It was nice outside, so we were actually able to do this outside. I liked this one, but it almost felt too short!

Murph Revisited

It was almost 60 degrees in January, so I decided I'd take advantage and do Murph.

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run.


I was able to keep under sub 33, but missed my personal best by a little over 30 seconds.. I still gotta love this WOD!

"Ricky"

20 min AMRAP

10 pullups 
5 DB deadlift 75# ea
8 Push Press 135#

Was awesome until about 14 mins in. That's where it got tough to breathe.

Victoria

This WOD has been floating around for a few weeks. It's named after one of the teachers in the Sandy Hook tragedy. The WOD's numbers have special significance:

5rft
10 Thrusters 95#
14 Box Jumps 24"
12 Sumo Deadlift High Pulls 95#
12 Burpees
27 KB Swings 1.5p

She was a teacher for 5 years. Her class room was number 10. The shooting happened on the 14th of December (12), 2012. She was 27 years old.

Extremely tough WOD, would do it again in a heart beat.

Paul

Paul

5rft:

50 Dubs
35 Knees to Elbows
20y overhead walk 185#

I tore midway through - which will probably end my insane Ladies / Hero WOD streak.

Morrison

Morrison

50-40-30-20-10 of:

Wall balls 10', 20#
Box Jump 24"
Kettlebell swings 1.5p

*50m between each station

I didn't PR from last time I did this, but I seem to remember issues with the box height, and the weight of the KB. I also added distance between each station... But maybe it's a bunch of excuses.

Bradshaw

Bradshaw

10 rounds of:

3 Handstand Pushups
6 Deadlifts 225#
12 Pullups
24 Dubs

I was on a "Ladies" kick, but I think it's evolved to "Hero" WODs.

This was the first time I did this WOD. It put a hurt on.

343

Second Hero WOD of the day:

100 Deadlifts 145/115
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Burpees

For the 343 that gave their lives on 9/11

Michael

I did this one over a year ago. I thought I blogged about it, but I guess I did not.

Michael
 3rft:

800m run
50 back extensions
50 situps

I like running WODS. I need to do more of 'em!

The Seven

This WOD scares me. It's one of the two WODs I've DNF'd. But in light of 9/11 I couldn't think of a better time to do it.

The Seven
7rft:

7 Handstand Pushups
7 Thrusters 135#
7 Knees to Elbows
7 Deadlifts 245#
7 Burpees
7 KB Swings 2p
7 Pullups

I finished, as RX'd. It just about killed me, but I did it!

Ryan

Hero WOD Saturday!

"Ryan"

5rft

7 Muscle-ups
21 Burpees


Looks Looked easy on paper...

Randy

I did this WOD a few months ago, but decided to revisit it.

Randy
75 Power Snatch 75#

For time

I did almost a minute better than I did in Feburary. My arms were on FIRE!

Danny

Partiotic Holidiays = Hero WOD days

Rounds in 20 min of:

Danny
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

It was good! I felt great (wiped but great) after.

Stephen

For my second WOD on Memorial Day, I decided to do "Stephen"

30-25-20-15-10-5 rep rounds of:

• GHD sit-up
• Back extension
• Knees to elbow
• 95 pound Stiff legged deadlift

Toasted my midline.

Memorial Day Murph

Memorial Day Murph!

Run 1 mile
100 pullups
200 pushups
300 situps
Run 1 mile

for time

Favorite WOD! I PR'd, but realized I'm losing time tracking my progress. I'm still shooting for sub-30.

Nutts

Hero WOD Friday!

Nutts

For time:
10 Handstand push-ups
15 Deadlift, (250/170)
25 Box jumps, (30"/24")
50 Pull-ups
100 Wallballs, (20/14)
200 Double-unders
Run 400 meters with a (45/25) plate

I actually liked this one.

Active Rest - Run Day

Active Rest day!

30 minute run - for distance.

This was good WOD for a "rest" day. I wasn't pushing extremely hard, so I was okay with my almost 4 miles.

The Chief

This was Mainsite for the day. It looked awesome, so I decided to do it!

The Chief
AMRAP 5 rounds (3 minutes on, 1 minute rest) of:

3 Power Cleans 135#
6 Pushups
9 Squats

This was awesome! The squats surprised me - at the end of round 3, my legs were smoked. Great WOD!

Daniel

It's been about a year since I did this one, and I thought I'd knock it out of the park...
Daniel


50 Pullups
400m run
21 Thrusters 95#
800m run
21 Thrusters
400m run
50 Pullups

I was very, VERY upset that I didn't PR from last time - that is, until i realized that my "400m" run was actually a "480m" run. I felt a little better... I still wanted to puke, but I felt better