Rob PMFF Posted January 10, 2012 Author Share Posted January 10, 2012 01/10/2012 WOD:8 rounds for fasted and slowest rounds -Row 200 M6 pull ups (green band) Rest 3 min between rounds Fasted round - Round 1 - 00:57Slowest Round - Round 7 - 01:38 Time really dropped off there. The rowing was fine, the problem was the pull ups. I had to wait longer between attempts as the WOD wore on. Link to comment Share on other sites More sharing options...
Rob PMFF Posted January 13, 2012 Author Share Posted January 13, 2012 01/13/2012 WOD:15 min AMRAP -9 Deadlifts (135 lbs)12 hand-release push ups15 box jumps (24")Total reps - 216 (I think...we may have miscounted) Link to comment Share on other sites More sharing options...
Rob PMFF Posted January 20, 2012 Author Share Posted January 20, 2012 Forgot to post for 01/16/2012 Clean and Jerk 95 x 295 x 2115 x 2115 x 2135 x 1 6 min AMRAP of -4 Front Squats (120 lbs...I think)8 pull ups (green band)12 KBS (55 lbs) I shouldn't have waited so long to post this. I can't remember how many rounds I did. I think it was either 2 or 3 complete rounds + 4 squats + 7 pull ups Link to comment Share on other sites More sharing options...
Rob PMFF Posted January 20, 2012 Author Share Posted January 20, 2012 01/20/2012 Hang Power Clean65 x 385 x 3105 x 3115 x 3120 x 3 5 min AMRAP of Squat Clean and JerkUsed 105 lbs9 total...I disengaged my left shoulder while the bar was overhead and felt all the weight sink into just below my left shoulder blade...it hurt at first, but afterwards it just felt strange. The coach told me to stop, and I iced it for a few. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 20, 2012 Share Posted January 20, 2012 Ouch, glad your shoulder wasn't hurt too badly! Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 1, 2012 Author Share Posted February 1, 2012 Thanks, it was fine after that day. Just a weird occurence. Took a week off because I had the flu or something similar. 01/30/2012 Front Squat65 x 395 x 3115 x 3135 x 3 3 rounds for time -200 M Row5 Burpees3 Power Snatches (95 lbs)Time - 6:33 Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 2, 2012 Author Share Posted February 2, 2012 02/02/2012 warmed up shoulders and hip mobility10 sprawl balls10 min practicing pistols10 min practicing handstands WOD:2 rounds for time -30 sledge hammer strikes (left)one arm farmer walk 50 M (88 lbs, right arm)one arm farmer walk 50 M (88 lbs, left arm)30 sledge hammer strikes (right)rest 2 min Time - 7:53 Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 10, 2012 Author Share Posted February 10, 2012 02/08/2012 WOD:Row 300 M300 single under jump rope (did some double unders in there)Row 300 MTime - 6:35 Lost a lot of time on the jump ropes...crushed the rowing though Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 10, 2012 Author Share Posted February 10, 2012 02/10/2012 WOD:Run 200 M with 60 lbs sandbag20 box jumps (20")20 pull ups (green band)Run 200 M with 60 lbs sandbag15 box jumps (20")15 pull ups (green band)Run 200 M with 60 lbs sandbag10 box jumps (20")10 pull ups (green band) Time - 11:22 Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 26, 2012 Author Share Posted February 26, 2012 02/23/2012 3 rounds for total time -Walking lunges x20rest 30 secBody rows x10rest 30 secWall ball shots (20 lbs) x 5rest 2 minTime - 10:33 Turkish get ups20 lb DB x 1035 lb KB x 10 Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 27, 2012 Author Share Posted February 27, 2012 02/27/2012 Thrusters -8 sets of 2 at 95 lbs with 00:45 between each set 6 min AMRAP -6 wall ball shots (20 lbs)8 ring dips10 anchored abmat sit upsRounds: 4+13 Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 29, 2012 Author Share Posted February 29, 2012 02/29/2012 WOD - Crossfit Football 5 rounds for heaviest load -Barbell complex of:3 deadlifts3 hang power cleans If you let go of the bar during a round, stop and perform 5 burpees. Warm up -Deadlift 65 lbs x 3Hang Power Clean 65 lbs x 3Deadlift 95 lbs x 3Hang Power Clean x 3 Workout went like this -Round 1Deadlift 115 lbs x 3Hang Power Clean 115 lbs x 3Rest Round 2Deadlift 120 lbs x 3Hang Power Clean 120 lbs x 3Rest Round 2Deadlift 125 lbs x 3Hang Power Clean 125 lbs x 3 Round 3 Deadlift 130 lbs x 3Hang Power Clean - FAIL5 burpees Round 4Dead lift 130 lbs x 3Hang Power Clean 130 lbs x 3 - PR Wasn't going to be able to go any heavier so that was my final round. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 6, 2012 Author Share Posted March 6, 2012 6 sets of: sprint row 150m3 rope get-ups3 burpees AFAP6 Wall ball shots (20 lb) rest 3mins b/t sets Round 1 - 01:26 (My ball got moved and i had to retrieve it )Round 2 - 01:14Round 3 - 01:15Round 4 - 01:27 (I don't remember what happened here)Round 5 - 01:25Round 6 - 01:12 (How this round ended up being the fastest, I have no idea...I was damn well smoked by then. This WOD was a lot harder than it looked.) Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 7, 2012 Author Share Posted March 7, 2012 WOD: For Max Load2 Deadlifts1 Hang Power Clean1 Push Jerk 65 lbs85 lbs95 lbs105 lbs115 lbs125 lbs - FAIL125 lbs130 lbs135 lbs - FAIL135 lbs - FAIL135 lbs My sticking point was the Clean. Supposedly, one should be able to clean more than they can press. Link to comment Share on other sites More sharing options...
MaryStella Posted March 8, 2012 Share Posted March 8, 2012 still crossfittin.... nice! Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 23, 2012 Author Share Posted March 23, 2012 Yeah, not as often lately Games Sectional WOD 12.5 7 min AMRAP3 Thrusters (100 lbs)3 Chest to bar pull ups6 Thrusters6 C2B pullups9 Thrusters9 C2B pullups...and so on, increasing reps by x3 each roundFor total repsI used a green band for assistance with the C2B pull upsMy total reps were 47 Not great, but not bad for not working out for 2 weeks, I guess. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 29, 2012 Author Share Posted March 29, 2012 03/29/2012 Row 300 MPower Clean x 3 (85 lbs) This was supposed to be 5 rounds, but during the second, I got a sharp pain in my knee while rowing. So I switched to something else... 4 rounds of -1 min on Airdyne bikeStrict shoulder press x 3 (85 lbs) Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 9, 2012 Author Share Posted April 9, 2012 04/03/2012 Row 1000 m3 min restRun 800 m2 min restRow 500 m50 med ball slams at 40 lbssubtract rest from total timeTime: 12 minutes and some change, I can't remember. I should have posted this after it happened, but I forgot. I think this might be the worst I had ever felt after a WOD. I wasn't right for 2 days. Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 9, 2012 Author Share Posted April 9, 2012 04/09/2012 Squat45 x 1095 x 3135 x 3145 x 3155 x 3160 x 3 7 min AMRAP7 Chest to bar pull ups (used green band)14 Front squats (95 lbs)63 Single under jump ropes (was able to throw some DU's in there, but not as consistently as I would have liked)Results - 2 round + 7 pull ups Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 18, 2012 Author Share Posted April 18, 2012 I forgot to post the WOD for 04/11/2012, but since I don't remember my results, it won't really matter. 04/18/2012Shoulder Press 1 RM45 x 1095 x 2115 x 1120 x 1125 x 1130 - FAIL130 - FAIL130 x 1 (PR) Spent the rest of the time working on pull ups and kipping. Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 23, 2012 Author Share Posted April 23, 2012 04/23/2012 Power clean 8 sets of 2 with 45 sec between sets, at 105 lbs CFFB Lizzie for time:12, 9, 6 ,3Power clean (115 lbs)Ring dips (red band)Time - 7:24 Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 27, 2012 Author Share Posted April 27, 2012 04/27/2012 Front squat 8 reps of 1 1/4, rest 1 min between45, 65, 75, 95, 105, 115, 125, 135 3 rounds for time:7 Front Squats (95 lbs)15 Dball slams (40 lbs)21 KB swings (40 lbs)Time - 9:02 Link to comment Share on other sites More sharing options...
Rob PMFF Posted May 4, 2012 Author Share Posted May 4, 2012 05/04/2012 Front Squat 95 x 5135 x 5140 x 5 3 rounds for time -9 rope get-ups6 burpees9 dball slams (40 lbs)Time - 5:06 Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 6, 2012 Author Share Posted June 6, 2012 06/06/2012After a month off due to bronchitis and then traveling to Buffalo NY for a wedding/vacation Squat cleans85 lbs x 2105 lbs x 2115 lbs x 2125 lbs x 2 8 min AMRAP10 Hang squat clean thrusters (75 lbs)60 single under jump ropeReps - 162 Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 20, 2012 Author Share Posted June 20, 2012 06/19/2012 Snatch10 sets of 1 rep, at 50-65% of 1 RM, 1 min between each657075808585859095 Behind neck push press45 x 365 x 385 x 3 Snatch pulls85 x 395 x 3115 x 3 Link to comment Share on other sites More sharing options...
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