400m run
10 pullups
10 front squats(87lb)
10 burpees

3rds

12:37

clean pulls-100%
x3
121, 126, 131, 136

snatch balance-80%
x3
85, 85, 85

monday

"Annies Evil Twin"
wt. lunges(25lb)
GHS
50-40-30-20-10

10:59

friday

"Cindy"
18rds

200m run
4 bear crawls
15 db pushpress
3rds

6:35

Monday

back squats
5x5

1000m row

snatch pulls
3x3

squat clean+2 front quats+1 jerk
3x3

wednesday9/23

400m run
30 mountain climbers
20 o'head lunges
10 broad jumps
3rds

10:55

tuesday

hang snatch
3,3,3,3 @70%

power clean
3,3,3,3 @70%

Monday 9/21

10 wallball
5 burpees
200m run
rds in 15 min

7rds +wb+burpees

wednesday

15 rack position lunges(55lb)
15 SDHP (55lb)
15 pushups
400 m run

4rds

17:38

tuesday

worked on snatches and clean&jerks

Monday

45 degrees of suck

45 kb swings(35lb)
45burpees
45ned ball cleans
45dips
45 kb swings

13:25

200m run
5 db snatches(each) 25lb
10 pullups
5 high box jumps

10:21

400m med ball run(14lb)
20 med ball cleans(14lb)
5 lengths of bear crawls

3rds

15:13

strict press: 3x5

55,60,65,70,75

tuesday

snatch balance
3x3 60%

hang snatch pulls
3x5 70%

squat cleans
2x4 80%

87, 99, 99, 99

fight gone better

fight gone better

wallball
hang cleans
box jumps
push press
burpees

291

definently wasnt better!

50 double unders
25 burpees
40 double unders
20 burpeees
30 double unders
15 burpees
20 double unders
10 burpees
10 double unders
5 burpees

6:59

worked on snatches
and got up to 99lbs x 1

push jerk 6x4
55,65,75,85,99,104

worked on snatches

then did a short metcon:
10 min cap

max pullups
however many pullups u did u row that many calories
do this until u get 75 reps

db lunges(fence) 20lb
21 pullups
21 hang squat cleans 87lb
db lunges(fence)
15
15
db lunges(fence)
9
9

18:26

2 position clean 4x5
77,87,92,99,105

2 position snatch 4x5
55,65,
didnt have time to finish my last 3 sets

the n did 5 rope climbs

Monday

200 m run
30 kb swings
30 burpees
400m run
20
20
800m run
10
10

13:52

then woeked on muscle ups and turkish getups

saturday

8 1 arm kb swings(each)
8 lunge pass throughs(each)
p-hill run
rds in 12 min

5rds+15 swings

front squats 5x3
99,109,114,119,124x1

3x15 strict KTE

tabata row 20/10 x8
768m

400m run
5 bear crawls
20 renegade rows(25lb)
3rds

16:44


then finished with a doubleunder ladder
5-10-15-20-25-30-35-40-45-50

push jerk 6x3

65,77,82,87,92,99lb

muscle snatch 3x3

then did a short metcon:
10-8-6-4-2
db pushpress(25lb)
kb wings
p-hill run

happy birthday brett!
270m run
27 db snatches
27 slams

3rds

9:55

after we did 3x3 of turkish getups
and then did an ab circuit

10 wallball
5 burpees
200m run
rds in 15 min

7rds+walball+4 burpees

after we did 250 m sprints x3 on the rower

Thursday

worked on clean pulls and snatch balance 5,3,3,2,2

and then did a short metcon of:

7 db push press(25lb)
7 broad jumps
fence sprint

5rds

200m run
30 plate lunges(25lbs)
20 pullups
30 kb swings(35lb)
20 med ball cleans(14lb)
400m run
30 plate lunges
20 pullups
30 kb swings
20 med ball cleans
200m run

15:17

snatches

worked on reps of 3 snatchs

55, 60, 65, 70, 75, 80lb

then did
7 snatches(47lb)
7 burpees

7rds

8:15

saturday

200 m farmers walk(35lb)
big loop meg ball carry(15lb)
20 db thrusters(25lb)
20 broad jumps
200 m run
15 thrusters
15 jumps
200m run
10 thrusters
10 jumps
big loop med ball run

17:42

21 double unders
15 cleans(77lb)
9 lateral burpees

rds in 15 min

6rds+du+cleans

20 lateral swings(35lb)
12 wt lunges(25lb)
200m run

5rds

12:12

10-1

10-1 wall ball(15lb)
slams(12lb)

3:54

200m run
5 push jerks(100lb)
7 pullups
9 box jumps

7rds

19:24

Monday 8/3

"Nancy"

400m run
15 o'head squats(65lb)

5rds

15:42

big loop run
10 elevated o'head lunges (each)
10 db snatch(each arm)
10 db cleans(each arm)

3rds

15:21

filthy fifty

"Filthy Fifty"

22:15

Thursday 7/30

500m row
50 db deadlifts
50 GHS
500m row
35 db deadlifts
35 GHS
500m row
20 db deadlifts
20 GHS

15:48

wednesday

200m run
20 d-ball slams
12 pushups
7rds

14:18

Backsquat:
77x5, 99x5, 121x3, 143x3, 153x1

didnt have time to finish my last two sets

500m row
10-1 SDHP
O'head squats
500m row

15:14
65lb

Its way to hot!

max strict press 87lb
max box jump 35 inch. i could have gone higher

rds in 15 mins
20 wt. lunges(25lb)
12 KTE
p-hill

5rds

big loop
50 SDHP
50 doubleunders
big loop
35 SDHP
35 DU
big loop
20 SDHP
20 DU

16:00

Friday 7/24

"Maxine"
100 reps of hang squat cleans
everytime the bar drops do 10 burpees.

7rds
4rds with 87lb
3rds with 97lb

Thursday 7/23

"Schmoke you"

14:52

wednesday 7/22

30 wallball(15lb)
30 squat snatch (45lb)
3'xs

14:12

tuesday 7/21

"Annies evil twin"
50-40-30-20-10
wt. lunges
GHS(full range of motion)

13:53

1000 m row
50 ghs
35 burpees
500 m row
35 ghs
20 burpees

16:38

At the games this weekend I got a little personal coaching from Mike Burgener, which was amazing.
Thank you Coach Burgener!

My favorite:)

7 dips
7 pullups

7rds

4:40

Push press x5:
55, 65, 77, 87, 92

could have gone up easily

Helen

"Helen"

10:30

didn't do my best and had to run to fence for bad form:/

my sweet 16 :)

16 burpees
16 double unders
16 box jumps
16 double unders
16 cleans(75lb)
16 double unders

3'xs

12:23

Saturday

10 broad jumps
1 p-hill famers walk(35lb)
10 burpees
1 full gasser
10 hang cleans(75lb)

3'xs

14:51

Jackie

"Jackie"

9:22

Front squat x5

55x5, 77x5, 99x5, 109x5, 114x5

Karen

"Karen"

6:59(15lb)

was not feeling to great today.

3rds for time
30 wt. lunges(25lb)
12 med ball cleans
12 ring dips
80 double unders

13:19

Wall-E

Wall-E

2 min wall sit
60 ft. farmers walk(35lb)
2 min weighted stepups(20lb)
400m med ball run(15lb)

3rds

21:56

Friday

"Fran" C2B

5:13

Thursday

250m row
200m run
15 hang cleans(65lb)
15 wall ball(15lb)

5rds

23:28

Tuesday

Went to Crossfit Santa Clara and had a blast working on front squatss!

400m run
50 GHS
50 renegade rows
400m run
35 GHS
35 renegade rows
400m run
20 GHS
20 renegade rows

12:29

20 o'head lunges
10 med ball cleans(15lb)
24 mountain climbers
12 d-ball slams(12lb)

5rds

10:05

Wednesday

200m run
7 pullups
7 dips

7rds

13:20something

Nicole

"Nicole"

101 chest to bar

Front squat: 5x8
87lb. 30 second rest

monday

400m run
21 db thrusters(20lb)
15 box jumps
9 pushups

4rds

19:24

Friday

400m run
10 deadlifts(165lb)
25 situps
4 rds

15:11

need to go up to 170 or 175 lbs

Thursday

5 lateral burpees
10 pullups
15 db push press(25lb)
200m row

5rds

13:11

Helen

"Helen"
10:39 chest to bar

not my best, really tired today.

back squat 5,5,5
141x5
146x5
151x1 dropped the bar
146x5

Tuesday

rds in 15 min.
20 wt. lunges(25lb)
12 db snatches(each)
200m run

5rds+5 lunges

Monday

21 front squats(65lb)
15 push press
9 thrusters
400m run

3rds for time

time: 18:01