11/06/09 — Shoulder Press 5Rep + Power Snatch/Pushups

Warmup
Greg A. Warmup
50 Double Unders

SWOD
Shoulder Press 5-5-5-4-3-2-5-5
45-45-65-85-95-115-125-125(PR)

WOD
AMRAP 20 min. of:

65# Power Snatch 12 Reps
10 Pushups

Rounds: 15:+ 12 Snatches (PR)

11/05/09 — Back Squat 5Rep + Pullups/Pushups/Squats

Warmup
50 Double Unders
Greg A. Warmup

SWOD
Back Squat 5-5-5-4-3-2-5-5-5
45-45-135-185-225-260-280-280-280(PR)

WOD
For time:
25-50-75 Reps of the cycle:
Pullups
Pushups
Squats

Time: 15:53

11/02/09 — Power Clean/Hang Squat Clean/Push Press/Running

Warmup
50 Double Unders
Greg A. Warmup

WOD

“20 Minute Barricade”
A modification on the “2 Minute Defense” workout found on the CF Exercises and Demos page.

5 Rounds for time of:
5 Power Cleans 95#
15 Hang Squat Cleans 95#
10 Push Press/Push Jerk 95#
Run 400m

Time: 18:52

10/30/09 — Bench Press 5Rep + Wallball/Hang Squat Snatch

Warmup
Greg A. Warmup
50 Double Unders

SWOD
Bench Press 5-5-5-4-3-2-5-5-5
45-45-95-115-135-155-190-190-190(PR)

WOD
3 Rounds for time of:
30 Wallball Shots (20#)
30 Hang Squat Snatches (75#) [The bar must pass below the knees at the bottom.]

Time: 15:19

This was a games WOD, and thankfully, my time put me tied for 19th place. Yay! I am 19th best at doing this workout when I haven’t done four others that day in a competitive environment… I think it may still be a while before I’m competing at the games. Ha.

10/29/09 — Power Cleans 5Rep + Deadlift/Double Unders

Warmup
Greg A. Warmup
50 DU

SWOD
Power Cleans 5-5-5-4-3-2-5-5-5
45 – 45 – 95 – 115 – 135 – 155 -175 – 175 – 175(PR)

WOD
3 Rounds for time of:
10 Deadlifts (275#)
50 Double Unders

Time: 3:27 (PR)

10/28/09 — Back Squat 5Rep + AMRAP Pullups/Dips/Situps

Warmup
Greg A. Warmup
50 Double Unders

SWOD
Back Squat 5-5-4-3-2-5-5-5
45 – 135 – 185 – 225 – 255 – 275 – 275 – 275

WOD
20 min. AMRAP:

10 Pullups
15 Dips
20 Situps

Rounds: 12 + 4 Pullups

10/26/09 — Kelly

Warmup
GA Warmup
50 DU

WOD
Kelly
5 Rounds for time of:
Run 400m
30 Box Jump (24″)
30 WB Shots (20#)

Time: 19:32 (PR)

10/23/09 — Shoulder Press 5Rep + Power Cleans/Double Unders

Warmup
50 Double Unders
Greg A. Warmup

SWOD
Shoulder Press 5-5-4-3-5-5-5
45 – 85 – 95 – 105 – 115 -115 -115

WOD
For time:

10 Power Cleans 135#
50 Double Unders

Followed by the following ladder: 8/40 – 6/30 – 4/20 – 2/10

Time: 4:33 (PR)

10/22/09 — Tabata Something Else!

Warmup
Greg A. Warmup
50 Double Unders

SWOD
Snatches 5-5-4-3-2-1-1-1-1-1
45 – 75 – 85 – 95 – 105 – 115 -115 -115 -115 -115

WOD
Tabata Something Else
Total: 503 (sub PR by 11)

10/21/09 — Deadlift 5Rep + Lunges/Situps

Warmup
Greg A. Warmup
50 Double Unders

SWOD
Deadlift 5-5-5-4-3-2-5
45 – 135 – 225 – 275 – 295 -325 – 345 (PR)

WOD
Four rounds for time of:
50m Walking Lunges
50 Situps

Time: 8:21 (PR)