March 23, 2021

 

60 singles 

DB PP - 1st round with 25#, other 3 rounds with 15#

T2B substitute - leg raises with kipping 

DB PC with 25#

Crystal (partner) and I each were able to squat clean 95# for a total score of 190#

February 17, 2021

 

Score: 77 calories 

February 11, 2021

 

Single jump ropes (80 unbroken)

DL: 85lbs 

Power cleans and push press with 55lbs 

Time: 16:54

Partner with Kelly Gardner 

November 20, 2020

 

EMOM worked up to 55lbs

METCON: 

Power cleans with 65 lbs

Assisted pull ups with purple band 

American KB swings with 26lbs 

Time: 7:12

November 9, 2020

 

November 2, 2020

 

October 5, 2020

 

Another name for today’s WOD...ass whoppin’

Power cleans - 4 rounds with 65 lbs and 3 rounds with 55 lbs

DB front swuats with 15 lbs

Assisted pull ups - 2 rounds with purple band & 5 rounds with green band

Plate to OH with 15lbs 

September 22, 2020

 

*warm up:

2 rounds with 20 seconds on, 10 seconds rest:

Plate to overhead, Chaturanga, plate jump ups, KB deadlift

100 DU, 50 ABMAT sit-ups, 5 power clean

80 DU, 40 ABMAT sit-ups, 4 power clean

60 DU, 30 ABMAT sit-ups, 3 power clean

40 DU, 20 ABMAT sit-ups, 2 power clean

20 DU, 10 ABMAT sit-ups, 1 power clean

Time: 10:15 with 75lbs

September 14, 2020

Kipping pull up progression for T2B

Wall balls with 15 lbs

Power Clean with 65 lbs 
 Time: 16:43

August 4, 2020

Power Clean - 45 lbs

Substitute T2B for K2E

Hang Clean - 45 lbs

Power snatch with 35 lbs barbell

Substitute HSPU for Z press

Time:  ??

I thought I recorded my time in my notes on my phone but I guess I didn't.  Darn!

July 22, 2020

Brutal, but oh so good!

My partner (Trudy) and I split the work and did 50 of each set...breaking them into 10 at a time.

14 lbs medicine ball (we ran 3 200m runs - she ran it down with me by her side and then I ran it back with her running next to me)
55lbs deadlifts (hamstring...and 50!)
Power cleans with 55lbs
Push press with 35 lbs barbell (45 lbs the 1st round only)
Wall balls with the same 14 lbs medicine ball we ran with

Time: 30:35
*Also, we were the first team to finish so I was super proud of our efforts!

July 20, 2020

Warm up:
20 seconds at each station, repeat 2x

20 second row
Plate to overhead (10lbs)
Jumping lunges
Hand walk on plates

Power clean: 55lbs
Pull ups: 1st round: assisted with PURPLE band (this is an improvement from where I have been, using the green band). The next rounds I was encouraged to do ring rows...

Clean & jerk: 45lbs
Hang snatch: 35 lbs barbell
HSPU substitute with z press: 35 lbs barbell

Stopped at 23 mins

Had done 21, 15 hang snatch and 9 z presses.
Did not complete a total of 9 hang snatches and 15 z press

Today I met my Jillian Michaels! The coach was hard core, but it was a great push!!

June 30, 2020

For the warm up I did half of the reps with 55lbs and the other half with 65 lbs. It’s been fun to know that I am becoming stronger and more capable with consistency and dedication. I’ve never been one to want to lift super heavy...65lbs was generally were I kept things in the past. A few weeks back when I started back into xfit, I could hardly use the women’s 35lb bar alone! Celebrate the simple things...

For the AMRAP...
Power Cleans @ 55lbs
Banded-assist pull ups
Wall balls with 14lbs

I believe I was just about to finish my 6th round (5 wall balls short) when time was called.

June 19, 2020

Front Squats: 35lbs
Assisted pull ups with purple band
Box jump 16”
Power Cleans 55lbs
Farmer Carry with 15 lbs each hand

Bench press: 1 @ 75lbs

May 27, 2020

May 5, 2020

This was a little brutal...and let’s just say that there was lots of sweat left on the ground!

6 Power cleans with 45lbs
12 Assisted pull ups
(My forearms were so tight after this!!)

DB clean & jerks with 15lbs, but I should have tried the next weight up, which would have been 25lbs...next time.

Hang snatch with 35lbs
I was able to kick up into a handstand (with assistance) and hold. This was a big milestone!!

Time: 23:29

Today I left feeling tired and accomplished! Great WOD

February 2, 2015

10 power cleans (55 lb)
10 pull ups (band assisted)
300 m run

4 rounds

Cool Down:
10 tricep dips
18 mountain climbers
50ish sit ups (I actually got distracted and lost count)
120 crunches

Pre-Workout:  1/2 banana
Breakfast - flatbread toast with cinnamon & sugar cream cheese
Snack - fruit snacks
Lunch - flat bread turkey sandwich with mayo and babybel cheese
Snack - Del Monte Fruit Burst (strawberry) and 2 homemade dinner rolls with butter
Dinner - Shepard's Pie
Dessert - 1 mini York Peppermint patty and 1 frozen twinkie
Water - 8 c

February 14, 2014

A WOD created with LOVE

14 thrusters
14 pull ups
14 power clean
14 push ups
14 KB Swings
14 burpees
14 thrusters

Time:  7:06

January 8, 2014

40 KB Swings
20 Burpees
10 Power Cleans
50 Jumping Jacks
10 Power Cleans
20 Burpees
40 KB Swings

Time:  11:03
(30 lbs KB and 55 lbs power clean)

October 15, 2013

10 Power Cleans (55 lbs.)
15 Bar over burpees
60 Jump Ropes

16 mins. AMRAP

Rounds:  4 + 16 (10 power cleans + 6 bar over burpees)