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Old 06-07-2013, 08:28 PM   #71
John Donovan
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Week of 130601

130601

Front squat- 135x5x2, 225x5x2, 275x3, 300x1, 315x1, 325x1(PR)
5 RFT

25 yd farmer carry with 70lb DBs
10 burpees

6:00

130603

BTK push press- 95x5x2, 135x5x2, 185x3
3 rds ME ring dips- 4,5,4

5-4-3-2-1
DL 275#
Thrusters 95#

2:31


130605

OHS- 95x5x2, 135x5

10 minute AMRAP

BP 205x3
Walking lunge 135x6

6 rds even

130607

Sn/Cl work

3 RFT

5 tire flips 500#
5 box jumps on tire 28"

7:31
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Old 06-09-2013, 02:16 PM   #72
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130609

3 RFT

50 yd yoke carry- 245#
50 yd farmers carry- 90# each hand

7:10
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Old 07-04-2013, 08:47 AM   #73
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Spent two weeks camping the UP of Michigan so I didn't access to a barbell but I did manage to get some CrossFit WODs in plus a whole lot of dog/toddler walking.

130614

"Cindy"- 20 AMRAP of 5 pull ups, 10 push ups, 15 air squats. 8 rds + 1 pull up. First time doing this one without scaling so I was happy with the score.

130617

10 one minute rds without rest of KB complex with 53# bell. swings, squats, SDHP, cleans(R&L), snatches(R&L), DL, push press(R&L)

130619


"Helen"- 3 rds for time of 400m run, 21 KB swings 53#, 12 pull ups- 17:23. First time without scaling.

130622

3 rds for time of 25 wall balls 20#, 15 double unders, 5 muscle ups- 16:39.
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Old 07-05-2013, 02:01 PM   #74
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130629

Power Cl- 1 rep every 30 sec. x20 minutes@ 135#.
Push press- 95x5x2, 135x5x2, 185x3, 205x1, 215x1, 225x1(PR)
Muscle up work/500m row- 1:39(PR)

130701

High hang C&J x5 for 30 min. AMRAP- 95, 115, 135, 155, 185, 205, 225x1(clean only but was a PR)
Good morning- 95x5x2, 115x5x2, 135x5
HSPU work(3 unbroken)/ 2 RFT of 275# DLx5 and 25 ab mat sit ups-4:29

130702

Snatch x5 for 30 min. AMRAP- 95, 115, 135, 155, 175(PR), 195x
Pendlay rows- 95x5, 135x5x2, 185x5x2, 225x3
Pull up&C2B work/ 5min. AMRAP of 80' farmers with 20kg KB, 5 C2B, 10 alt KB snatches 20kg= 3 rds even

130703

Squat- 135x5x2, 225x3x2, 275x3
RDL- 135x5x2, 185x5x2
21-15-9 of 95# power cleans and ring dips(band assist)- 6:59

130705

DL- 135x10, 225x5, 315x5, 405x1
Strict press- 95x5, 135x5, 155x3, 185x1
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Old 07-21-2013, 02:36 PM   #75
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130706

Power SN: 1 rep every :30 for 20 minutes @95#
SN push press/OHS- 95x5+2x2, 115x5+2, 135x5+2, 185x2+1
MU skill work

130707

C&J x5 ea. weight 30 minute cap- 135, 185, 205, 225, 245x1(PR)
GM- 95x5x2, 115x5x2, 135x5
3RFT- 200m run, 15 box jumps 24", 15 wall balls 20#- 12:54

130708

Hang SN x5 30 min. cap- 95, 115, 135, 155, 175, 195x1(PR)
Pendlay row- 135x5x5, 185x5x3

130709

Front squat- 135x5x2, 225x3x2, 275x1

130710

BP- 135x10, 185x5, 225x6, 245x3, 265x1
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Old 07-21-2013, 03:18 PM   #76
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130713

CL every :30 x 15min@ 185#

130715

Power C&Jx5 with 35min cap- 95, 135, 155, 185, 205, 225
GM- 135x5x4
21-15-9 of 135# DL and HSPU- 3:44

130716

SNx5 for 35 min cap- 95, 135, 155, 185
Pendlay row- 135x5x3

130719

SN DL+ SN pull- 225x3x3
CL Dl+ CL pull- 275x3x2
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Old 08-16-2013, 10:11 AM   #77
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8/6- Muscle SN- 95x6x6, SN balance- 95x6x6, Drop SN- 95x6x6. SN EMOMx20- 110. Pause pulls- 225x5. 5 RFT- 200m run/10 OHS@95- 13:23

8/8- Muscle CL/press- 95x6x6, Hang C&J- 105x5x5, CL+front squat- 105x12. C&J EMOMx20- 150. 5-4-3-2-1 Thrusters@105/tire flips@600- 6:51

8/10- BTN jerks- 135x5x5, BTN SN press- 95x5x5, Squat- 225x5x5
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Old 08-16-2013, 10:19 AM   #78
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8/12 Snatch- 2 high pulls+ 2 press+ 2 drop SN+ 2 BTN press- 45, 55, 65, 75, 85, 95, 105, 115. SN- 145x10. High pulls x5- 160, 150, 140, 130, 120. Squat- 240x20. Repeat CF Open WOD 13.2- 195 reps.

8/14 C&J- 2 muscle CL/press+ 2 front squat+ 2 power jerk+ 2 jerk- 45, 55, 65, 75, 85, 95, 105, 115. C&J- 205x20. Halt pulls x5- 160, 150, 140, 130, 120. Front squat- 240x20. DL+ high hang CL+ DL+ low hang+ DL+ C&J- 45, 95, 135, 185

8/16- SN push press- 110x5x5, SN DL- 145x5x5, SN high pull- 125x5x5. Push press- 180x5x2, 160x5x3, CL high pull- 205x5
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