“Nutts”For time:
10 Handstand push-ups
15 Deadlifts (250, 175)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots (20, 14)
200 Double-unders
Run 400 meters with a 45/35# plate


“Hairy Tounge”AMRAP 20 of:
5 C2B Pull ups
10 Ring Dips
15 Overhead Squats (95, 65)

Buy In: 
Few Rounds of "Cindy"
Warm-up movements 


WOD1: “Shipyard”
3 Rounds for time of:
10 Weighted Pull ups – no kipping, you choose the weight.30 Good Mornings, 45#


WOD2: Back Squats 
185 x 3   205 x 3   215 x 3   225 x 3   230 x 3

Cash Out:  Abmat
3 sets of 25 Reps

THURSDAY

WOD: 


GyMkEn


then. . . 


Denny's   =)

Buy In: 
Treadmill Walk 10 Minutes
Warmup Movements
WOD1: “Press – Push Press"
Press 5 sets of 1  Used 145lb
Push Press 5 sets of 3  Used 165lb

(2) DB Arnold Press
40lb DB x 7-8 Reps x 3 Sets
(3) DB Side Raise
15lb x 10R x 3 Sets


WOD2: Row
300m Row x 5 Rounds
2 Minute Rest between rounds


Cash Out:  GO HOME

First Workout: 
1PM: One Meal prior, Bacon + Eggs
Buy In: 
10 Minutes of Basketball

WOD: "Cindy"
AMRAP 20
5 Pullups
10 Pushups
15 Squats
Rounds: 15 Rounds + 5 Reps

Night Workout: 
Parkour 8-1030p

AM WORKOUT


Buy In:  
5-7 Min Jog 

“Whitten”5 Rounds for time of:
22 KB Swings (40lb db)
22 Box Jumps, 20″
400 meter Run
22 Burpees
22  Wall Balls (12lb)
3 Rounds: 22:59

Cash Out: 
Treadmill walk, 12% Incline - 5 minutes

PM WORKOUT
Buy In: Warmup movements


“Sizzurp”3 Rounds for time of:

15 Deadlifts (225, 155)
50 Abmat Sit ups
Time: 12:36


WOD2: Bent Over Rows
Pyramid
135 x 10   135 x 10   155 x 7   165 x 5   165 x 5   165x5

AM WORKOUT
Buy In: Incline walk on Treadmill


WOD: Squats
WU
185 x 5 x 5

“Filthy Fifty”For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders


Buy In:  Treadmill Jog


WOD: FILTHY FIFTY
-above- 
Sub'd Wall Ball with DB bump Press - 10lb DB
Didnt do Burpees or DU's  
FAILED -Time: 26:38


WOD2: Bench Press
135lb x 5 Sets x MR

WOD:   GYMKEN


Focused on Row movements on the rings and bars. 

Buy In: Basketball


WOD: Power Clean
135 x 3  155 x 3   165 x 3   165 x 3   165 x 3


WOD2: “Devil’s Tail”
3 Rounds for time of:
400 meter Run
15 Pull ups
50 Squats
15 Pull ups
Time: 19:20

Buy In:  Basketball

WOD1: Deadlifts
2 Reps - On the minute, every Minute.
10 Rounds
Used #315lb
Completed

WOD2: AMRAP 7
5 Pullups w/ 30lb DB
20 Sit Ups (abmat)
Rounds:  5 Completed

WOD3: 5 Rounds for Time: 
10 Burpee Pullups
50 Jump Ropes
Time: 9:42

Cash Out: 
Nothing, go the f home

1.  “Deadlift OTM”10 rounds of:
Every Minute on the Minute Complete  2 Deadlifts.

2.  “AMRAP 7 Goat”“Goats” are weaknesses or movements that give you trouble.  Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour.   For the past 4 weeks we have been working AMRAP 15 Goat WODs.  This week we are doing an AMRAP 7, and attempting to beat 1/2 your PR from the “AMRAP 15″

Post Scores to Comments.

Games Competitors:1.  Deads OTM
2.  AMRAP 7  Goat
Rest as needed…
3.  5RFT:  15 Burpees, 50 Double unders

“A Long Slow Screw”
21-18-15-12-9 rep rounds of:
Power snatch (115, 80)
Wallball shots (20, 14)
Knees to elbows


DIDNT DO THE ABOVE WOD


my WOD: 
Wall Ball w/ 15lb ball 21-18-15-12-9
Power Snatch #115 x 3 Reps for each set of Wall Balls
Time: 8:22


WOD 2: 5 Rounds
Hang Power Clean 135lb x 5 Reps
5 Pullups
5 toes to bar

FUN AT GYMKEN 

“Aquatini”

4 Rounds for time of:
500 meter Row
7 Thrusters (135, 95)
14 Toes to Bars
21 Barbell Hops (over and back = 1 rep)  


WOD: 
2 Minute Row
5 Push Press 135lb
20 Bar Hops (over and back = 1)
Roxanne
10 PP w/ 60lb
Time: 13:52


WOD2: 
Front Plate Raise
SS w/
25 Bar Hops


NIGHT WOD: 
NHAAGS

FRIDAY, Dec 3rd

WOD1:  Bar Row
 wu then. . .
135lb x 5 x 3 sets

WOD2: Weighted Dips
50lb db
4-5 Sets - 8-10 reps

“Thompson”10 rounds for time of:
1 Rope Climb
20 Back squats (95, 65)
10 meter Barbell Farmer’s carry (135, 95)  

Buy In:
5 Min Jog
Warm exercises that will be performed

WOD1:  "Thompson"
*Did 6 towel pullups
20 Squats (95lb(
200lb Farmer Walk  - 20 steps (100lb DB each hand)
Time: (watch got messed up, no clue on time)  :-(

Cash Out: 
Hand Stand practice

Buy In: 
WU with Handstands etc
WOD1: Push Press 1RM
135 x 8-10   155 x 5   175 x 3   175 x 3   175 x 3   190 x 1
WOD2: Run 1600m / 1 Mile
WOD3: 3 Rounds
Bungees 2 min / 1 min / 30 seconds
Overhead Press 155lb x 3 Reps
Cash Out:  
Abmat

SUNDAY WORKOUT

SUNDAY
Buy In:
5 min treadmill jog
WU exercises that WOD asks for


WOD 1:
"Weighted Tabata"8 Rounds of :20 seconds of work, :10 rest
1.  Weighted Pull ups (30, 20)
2.  Plate Squats (45, 35)
3.  Dips (30, 20)
4.  Body Weight Squats
***8 rounds of each exercise "tabata" style, then proceed to next exercise etc.
Pull ups and Dips are done with a dumbbell between the legs.
Plate Squats, the weight is held across your chest.
Score = Lowest reps for each of the 4 movements.

WOD2:
Bench Press
135 x 10R x 4 sets


Roxanne
Assisted PU Machine
Plate Squats (25lb)
Assisted Dips + Dip Holds
Body Weight Squats

SATURDAY WORKOUT

Buy In: 
5 Min Jog on Treadmill
Good Mornings

WOD1:
"Diane"21-15-9 reps for time of:
Deadlift (225lb)
Handstand Push ups
Time:12:14


WOD2: Row
1 Min On - 1 Min Off - 1 Min On - 1 Min Off - 1 Min On


Cash Out: 
Core


ROXANNE
Time: 10:45
Using 135lb DL

"Helen"
3 Rounds for Time
400m Run (treadmill)
21 Swings (used 45lb DB)
12 Pullups
Time: 11:59


Roxanne
used 25db for Swings
used assisted pullup machine for PU's
Time: 14:03

"Colin"6 Rounds for time of:
400 meter Sandbag Run (50) *Sub'd with 250-300 meter treadmill , with 45lb plate 
12 Push Press (115)
12 Box Jumps, 24" *Sub'd with bench height. So approx 20" or so
12 Sumo Deadlift High Pulls (95)
Time: 40:03
***45lb plate on treadmill was horendous, very difficult to carry this, wasnt able to run per say, more a fast walk. Was at 4-4.5 speed on treadmill for .15.


Cash Out:
Double-Unders (5-10 min of practice)


Roxanne: 
"Colin"
Used 25lb plate on treadmill
60 lbs for Push Pres
50 lbs for SDHP
Time:  Just under 40 Minutes

Buy In:   
5-10 Treadmill

WOD: Squats
(Light because of lower Back from yesterdays WOD)
135 x 10   185 x 7   205 x 5   215 x 3

WOD2:  Bungees
3 Rounds
2 Minute Rounds w/ 30 second between Rounds
Sprint / Bear Crawls / Sprint

Cash Out:  
DB Bicep Curls Pyramid up to 50lb DB
Core Twists
Side Raises
Sit Ups

"Gasoline"7 Rounds for time of:
5 Handstand Push ups
10 Deadlifts (185 lb)
10 C2B Pull ups
25 JR


Time : 19:51


WOD2:   Weighted Dips
w/ DB - sets of 8-10. . . 35lb - 45lb - ending with 65lb db x 5 Reps


Cash Out:  DB weighted Leg Raises

Buy In: 
Hand Stand Warm Ups
Jump Rope

WOD: AMRAP 20
Pullups x 7
Jump Rope x 50
HandStands - 30 second Hold (accumulate 30 seconds if not constant hold) "NO WALL"
Hang Leg Raises (knees Tucked) x 20

Total Rounds = 6 Rounds

Cash Out:  
OverHead Squat with stick (few lbs)    5 Sets of 5-10 Reps

Tuesday, November 17th

Buy In: 5 minute Jog on Treadmill

WOD: Sprint Strides
15 Minutes
1 Min on, 1 Min off  - 12 Incline on Treadmill, 7 Speed

WOD: HSPU
5 Sets til Failure - 1-2 Minute Rest in between

Cash Out:   Core
Swiss Ball - Leg Tucks

"American Beauty" AMRAP 12 of:
5 Deadlifts (225lb)
400 meter Run


Rounds = 5 total. Finished 5th as 12th minute approached. 

CFNE WOD
"Beast of the East WOD #4"1 Round for time of:
700 meter Hill Run  (11inc on TM)
30 Pull ups
200 meter Run
60 Box Jumps (24')
200 meter Run
30 Pull ups
700 meter Hill Run (11 inc on TM)


23:04

CFNE WOD
Clean Complex
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

Start at 50% of your 1RM Clean, and work up from there.

The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor.  After the clean from the floor do a push press.  Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk.  This equals 1 set.  Rest as needed and complete 5 more sets, climbing up in weight every set.


Buy In: 
Snatch Pull Warmup
Run through WOD with lighter weight


WOD:
^above
2 sets at 135lb 
3 sets at 155lb


Cash Out: 
Hand Stands