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| Scott Sedberry | Deadlifts + HSPU | 6/28/2010 | 12 Min. AMRAP of (3) 1.5BW DLs + HSPU
(3) Deadlifts @ 275#
Total HSPUs: 38 although many did not meet the standard. |
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| Crissi Cupak | Front squats + Burpee Pullups | 6/26/2010 | AMRAP in 15 minutes
5 Front Squats @ 85 lbs
10 burpee pullups
Total: 5 rounds + 5 squats and 8 burpee pullups |
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| David Duhigg | FS & BuPu's | 6/26/2010 | In 15 minutes:
5 front squats @ 95lbs and 10 Burpee Pullups.
Total: 7 rounds + 5 squats & 1 BuPu |
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| Scott Sedberry | Solo Workout - Sweet Sixteen (scaled) | 6/26/2010 | 4 Rounds of 1 Min AMRAPs with 1 Min. Rest In between:
Pullups
Bar Dips (no rings)
KB Swings (35# - is all they had)
Situps (no GHD Apparatus)
RND 1: 66
RND 2: 69
RND 3: 99
RND 4: 66
Total: 300 |
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| Natasha Reynolds | sweet sixteen | 6/25/2010 | 4 rounds, of
AMRAP pull-ups in 1 min
AMRAP bar dips in 1 min
AMRAP GHD sit-ups in 1 min
AMRAP KB swings, 35# in 1 min
1 minute rest
PUs: 19-16-14-13 (62)
Dips: 6 - 4 - 5 - 5 (20)
GHD: 20-16-15-17 (68)
KBS: 24-16-18-19 (77)
Total: 227 |
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| Crissi Cupak | Sweet Sixteen | 6/25/2010 | 4 rounds, of
AMRAP GHD sit-ups in 1 min
AMRAP pull-ups in 1 min
AMRAP bar dips in 1 min
AMRAP KB swings, 35# in 1 min
1 minute rest
Total score: 230 |
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| Mike Winslow | Sweet 16 | 6/25/2010 | Minute 1: do AMRAP ring dips
2: do AMRAP kettlebell swings
3: do AMRAP GHD situps
4: do AMRAP pullups
5: break 1 minute
Repeat 4 times. Combine Total Reps for score
Score: 200
|
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| Sherry Papworth | Sweet Sixteen - Modified | 6/25/2010 | AMRAPS 1 minute each, 1 minute rest 4 rounds
Body Rows:: 28 19 18 15
Chair Dips: 20 17 16 17
KB swings 26#: 23 23 21 18
Situps: 29 28 22 32
Total 346 |
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| Natasha Reynolds | 7-6-5-4-3-2-1 | 6/24/2010 | 7-6-5-4-3-2-1
Power snatch, 45#
OHS, 45#
Weighted lunges, 45#, bar on back
Roll-outs
Time: 15:04 |
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| Scott Sedberry | 7=6=5=4=3=2=1 | 6/24/2010 | For Time:
7-6-5-4-3-2-1 of Snatch, OH Squat, Weighted Lunges, & Rollouts @ 95#
Time: 11:18 |
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| Crissi Cupak | 7-6-5-4-3-2-1 | 6/24/2010 | 7-6-5-4-3-2-1
Power snatch, 63#
OHS, 63#
Weighted lunges, 63#, bar on back
Roll-outs
Time: 13:45 |
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| Mike Winslow | Snatch-Overhead Squat-Weighted Lunges-Roll-outs | 6/24/2010 | 7-6-5-4-3-2-1 of
Snatch-Overhead Squat-Weighted Lunges-Roll-outs.
Time: 15:40 @ 85lbs |
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| Natasha Reynolds | DE Back Squats + bear crawls | 6/22/2010 | Dynamic effort Back Squats at 85 Lbs,
2 explosive box squats every minute on the minute for 10 minutes
4 rounds of
25 m bear crawl BACKwards (!!!)
25 m sprint
Time: 6:53 |
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| Scott Sedberry | DE Backsquats + Reverse Bear Crawls | 6/22/2010 | DE Back Squats - 2 Per Min for 10 Mins @ 155# (Could have easily added 20#)
6 Rounds for time of 25M Reverse Bear Crawls + 25M Sprint - Time: 6:08. |
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| David Duhigg | DE Back Squats + backward bear crawls | 6/22/2010 | Dynamic effort Back Squat @ 135 lbs every minute on the minute for 10 rounds
6 rounds of:
25M backward bear crawl
25M srpint
Time : 6:24 |
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| Alli Duhigg | DE Back Squats + bear crawls | 6/22/2010 | 10 rounds DE Back Squats 2rep/1min @ 100#
6 rounds of 25m reverse bear crawls & 25m sprint: TIME 4:16 |
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| Mike Winslow | Dynamic Effort Box Squats and Backward Bear Crawls | 6/22/2010 | Wall Photos
Tuesday, June 22. Dynamic Effort Box Squats.
At 60% of 1 rep max back squat, with a continuously running clock, do 2 reps every minute on the minute for 10 rounds. The DE squat is explosive, moving up as fast as possible. The box squat has your heels out in front of your knees for maximal hamstring recruitment.
Metcon: 6 rounds for time, 25 meters backwards bear crawl, 25 meters sprint
Dynamic Effort Box Squats weight: 145lbs
WOD Time: 6:02 |
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| Natasha Reynolds | SP and PP AMRAPS | 6/21/2010 | SP: 70x1, 65x1, 67x1
PP AMRAPs:
65x14 + 67x12 + 70x11
Score: 2484 |
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| Scott Sedberry | Shoulder Press + Push Press Amraps | 6/21/2010 | Shoulder Press 1-1-1: 85#, 95#, 105# (Horrible)
1 Min AMRAP each weight above:
Set 1: 85# 24 Reps
Set 2: 95# 22 Reps
Set 3: 105# 17 Reps
Score: 2040+2090+1785 = 5915 |
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| David Duhigg | SP and PP AMRAP | 6/21/2010 | SP: 75X1, 85X1, 85X1
PP AMRAP:
85X11, 85X9, 75X17 = 2975 |
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| Sherry Papworth | Shoulder Press, Push Press | 6/21/2010 | Shoulder Press
65# x 1
70# x 1
75# F
72# x 1
Push Press - AMRAP in one minute
65# x 12
70# x 12
72# x 9
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| Alli Duhigg | SP 1-1-1 , PP 3x- 1min ea AMRAP | 6/21/2010 | Shoulder press (65#, 70#, 75#)
Push Press 1min ea (18, 13, 10)
TOTAL SCORE: 2,830 |
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| Crissi Cupak | Shoulder Press + Push Press Amraps | 6/21/2010 | SP: 95x1, 100x1, 95x1
PP AMRAPs:
95x12 + 95x9 + 100x0
Score: 1995 |
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| Mike Winslow | Shoulder and Push Press | 6/21/2010 | Shoulder press 1-1-1.
Then do 3 one-minute sets of AMRAP push press using the exact same loads, resting as needed between sets.
Your score on the AMRAP push press will be (the number of reps) X (load) for all three sets.
Shoulder Press
95x1, 115x1, 125x1 135f. I've done 135 and maybe a little more, guess I wasn't feeling it today.
WOD: Round 1 @ 95lbs x 22 Reps, Round 2 @ 115lbs x 16 Reps, Round 3 @ 125lbs x 11 Reps
Score - 2090 + 1840 + 1375 = 5305 |
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| Scott Sedberry | Solo Work Out - Elizabeth (Scaled) | 6/19/2010 | For Time:
21-15-9
Squat Cleans (115#)
Bar Dips (no rings available)
Time: 22:24 |