Chris Kross

Done once already (about a year ago) ~ HERE

Today we get after a bit of Grip-Intensity and focus!

Warm-Up
2 Rnds ~
250m Row
5 Spidey & Reach
10 Scap Retractions
15 Abmat Sit Ups
30 single Unders

BB Warm-Up

1 Rnd ~
10 D/U
5 Power Cleans (light wt.)
10 D/U
5 TTB

1 Rnd ~
15 D/U
3 Power Cleans (wk wt.)
15 D/U
3 TTB

CRISS CROSS
AMRAP in 15min:
30 D/U (60 Singles)
15 Power Cleans (115/80)
30 D/U
15 Toes to Bar

Row Conditioning
4 Rnds (for Cals)
1min Work : 20s Rest
40s Work : 40s Rest
20s Work : 1min Rest

Daliege ~ 4 Rnds + 4 PC
Stan ~ got it done...no idea on Rnds
tb ~ 5 Rnds + 6 D/U / 50-48-47-48 Cals (breakdown below)
CC Rnd Splits =  2:30/5:15/8:31/12:00/14:54
CC PC breakdown = 8-7 / 6-5-4 / 6-6-3 / 6-6-3 / 3-3-3-3-3
CC TTB breakdown = 10-5 / 10-5 / 10-5 / 5-5-5 / 15UB
Row Splits by 60s-40s-20s
23-17-10
24-15-9
24-14-9
25-15-8
By not going too hard on the 60s rnd, I was able to increase my 40 & 20 cals...
Notice the 60s cals were up by 1 and 2, but the 40s and 20s went down...
Should have planned better...

Fiat Voluntas Tua

Get to Work...

Warm-Up
90s Light Bike
1 Rnd STRICT Cindy
30s Sampson (ea way)
60s Med Bike
5 Good AM's
5 Back Squats
5 Elbow Rot
30s FAST Bike
5 Strict Press
5 Stiff-Leg DL
5 Front Squat

GYMNASTICS WORK
6 Rnds:
1min easy Row
3 Muscle Ups

CLUSTER BANG
With a Running Clock
AMRAP in 20s : Cluster (155/105) (115/80)
40s REST
AMRAP in 40s ~ Cluster (185/135) (135/95)
1:20 REST
AMRAP in 1:00 min ~ Cluster (205/145) (165/110)
1:20 REST
AMRAP in 40s ~ Cluster (185/135) (135/95)
40s REST
AMRAP in 20s : Cluster (155/105) (115/80)
(#1 wt should be easy, #2 Med, #3 very tough...couple of options)

HOPPED UP
Ascending Ladder in 7min:
3-6-9...etc
Thruster (95/65)
Bar-Facing Burpees

tb ~ row was 1520m/96cal / all 3's UB / 20s = 4/4 (8) 40s=1/3 (4) 1min=4 / 12's + 27 (12 Burpees)
Sqt Snch Complex = Hang Sqt Snatch + Squat Snatch every 90s for 7 rnds
Oz ~ 12's + 8 / Squat Snatch Complex ~ 145#
Casey ~ 12's + 17 / Squat Snatch Complex ~ 115#

I believe, help my unbelief!

OUR LONG

Oz & Casey completed THIS

With a Running Clock Perform:
0-10min ~ 60cal Row
10-20min ~ 3rnd: 10 Snatch + 10 Pull Ups
20-30min ~ 60cal Row
30-40min ~ 3rnds: 10 Thrusters + 10 Burpee Box Jump Overs
40-50min ~ 60cal Row
50-60min ~ 3rnds: 10 C&J + 10 Pull Ups
Any remaining time is REST...
Goal is to get after this as quickly as you can w/in the

Bell Lap

Warm-Up
3 Rnds ~
50s easy bike
10s fast bike
3 Walkouts
5 Scap Retractions
7 Kip Swings

2 Strict Pull Ups
3 Kipping Pull Ups

C2B Pull Ups
Max C2B in 60s
60s REST
Max C2B in 60s

Snatch Skill
5 sets of following:
3 Snatch-Grip Push Jerk + 5-sec Pause OHS
(start w/ bar and climb)

SAVED BY THE BELL
5 RFT:
21 Air Squats
12/9 Cal Bike (15/12 Cal Row)
9 Alt. DB Snatch (70/50)

Oz & Casey PRE WOD STRENGTH
OTM x 9 Hang SC + SC + SJ (3 waves @ 135-145-155)
OTM x 3 SC + SJ (145-155-165)
FS 6sets of 2reps ( 2sets @ each wt. 165-170-175)

Oz ~ 10:33 (Row & 12 x DB Snatch @50#)
Casey ~ 10:32 (Row & 12 x DB Snatch @50#)
Stan ~ 9:57 (Row & 9 x DB Snatch @ 35#)
Daliege ~ 11:47 (Row & 9 x DB Snatch @ 50#)
tb ~ 50 C2B total (12-8-9 / 6-6-3-3-3) / 10:48 (Keiser + 70#)

They are without knowledge who bear wooden idols and pray to gods that cannot save.

Falling Behind

Missed both Tue and Wed WOD's...

Falling behind when I do not get this typed up right away...

TUESDAY

Warm Up

500m Light Row

5 Spidey & Reach

10 Scap Retractions

Easy

1 Lap

10 Air Squats

10 Box Jumps (step down)

10 KBS (light wt)

REST

Slow & Controled

1 Lap

7 Wall Balls

7 Box Jumps

7 KBS (work wt)

REST

At Workout Pace

1 Lap

5 Wall Balls

5 Box Jumps

5 KBS

Rest 3-4 Min

KELLYHELLY

For Time:

400m Run + 30 Wall Balls (20/14) + 30 Box Jumps (24/20)

400 m Run + 30 KBS (55/35)

400 m Run + 30 KBS (55/35)

400m Run + 30 Wall Balls (20/14) + 30 Box Jumps (24/20)

Syd ~ Completed

Dalaige ~ 17:01

tb ~ 18:11

WEDNESDAY

Warm Up

2 Rnds

90s Row

5 HR Push Ups

10 Slow Air Squats

30s Sampson St (each way)

2 Rnds

90s Bike

5 Wall Squats

10 Banded Good AM's

15 Abmat

BBWU

STRICT HSPU

2min:

Max STRICT HSPU (or variation)

60s REST

2min:

Max STRICT HSPU 

For Total

SLOT MACHINE

This is the individual version of AMRAP in 7's w/ a 3-person Team (50's)...

AMRAP in 5min:

Back Squat

21 @ 155

21 @ 205

Max @ 255 (w/ remaining time)

3min REST

AMRAP in 5min:

Bench Press

21 @ 155

21@ 185

Max @ 205 (w/ remaining time)

3min REST

AMRAP in 5min:

Deadlift

21 @ 225

21 @ 265

Max @ 305 (w/ remaining time)

Select wts. that, when fresh, you could get 20+ reps for #1, 10+ for #2, and 5ish for #3

Casey & Oz ~ BS & DL = 135-155-185 / BP = 95-115-135 (27-21-15???)

tb ~ 13 HSPU (4-2-1-2 / 2-1-1) / 47 BS - 37 BP - 42 DL

In You my soul has taken refuge

PoWR Down

Gymnasty is the next 8-week cycle...
Time to get some bodyweight work in!
Get comfortable being uncomfortable...
Expect HSPU, HS Walks, Wall Walks, Muscle Ups (bar & ring)...and ALL things gymnastics to "pop-up" and work on!
As a side-note... I will determine right now, I will not do the HSPU work (subbing out STRICT DB Shoulder Press or BB Shoulder Press vs. the HSPU for this cycle). I want to see if I can gain some strength in the shoulders and avoid the compression in the neck/upper back.

Warm-Up (w/ Empty BB)
90s Row
5 BB Good AM's
5 Back Squats
90s Bike
5 Elbow Rot.
5 Strict Shoulder Press
90s Row
5 Stiff Leg DL
5 Front Squat

GYMNASTICS PULL
AMRAP in 2min:
Ring Muscle Ups (Sub = strict C2B)
60s REST
AMRAP in 30s:
Ring Muscle Ups

C&J Work
On the 2min x 6:
3-Position Squat Clean (Floor, Knees, High Hang) + Split Jerk
50%
60%
70%
75%
75%-85%
75%-85%
Work to heavy, but comfortable!

POWER DOWN
Part I
AMRAP in 5min:
15/12 Cal Row + 15 Power Snatch (115/80)
21/9 Cal Row + 12 Power Snatch (115/80)
9/6 Cal Row + 9 Power Snatch (115/80)
~ 5 MINUTE REST
Part II
AMRAP in 5min:
15/12 Cal Bike (Sub Row) + 15 Clean & Jerks (115/80)
21/9 Cal Bike + 12 Clean & Jerks (115/80)
9/6 Cal Bike + 9 Clean & Jerks (115/80)

Casey & Oz did this as a 15-12-9 for Time PI & PII back-to-back

Oz ~ 11:41
Casey ~ 11:38
tb ~ 18MU (5-2-2-2-1/3-1) / 125-145-170-185-195-205 / 65 Reps & 63 Reps*
*I miss-read the AM WOD...did Power Snatch both times...dang-it, may have been able to get a complete round in the 2nd 5min if C&J...maybe...and that is a big maybe.

We praise Your glorious name, O Lord. our God.

Back Burnner

This was a good one! It really snuck up on me... perfect strengthener for my low-back...
Man was I feeling it by the 4th rnd...
Lower Right Back was just NUMB by the 4th round! Felt great and terrible all at the same time!

Warm-Up
3 Rnds ~
50s Slow Row
10s Fast Row
3 Walkouts
5 BB Good Mornings
7 Empty BB Deadlift

STRENGTH
Oz & Casey
OTM x 7:
3 Deadlifts (climbing)

tb's 
Every 90s x 5:
8 DB Strict Press + 3 DL
DB - Pick a wt and stick w/it
DL @ 65%-70%-75%-75%-75%

DEAD AHEAD
4 RFT ~
21 Deadlifts* (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks* (135/95)
*need to be the same wt. / same bar

Casey ~ 225# / 10:27
Oz ~ 225# / 12:22
tb ~ 275-285-3x295 / 11:45 (2:14-2:50-3:03-3:38 / 21ub / 7-7-7 for 2&3 / 3-4-7-7 for 4)

I have been crucified with Christ, and the life I live now is not my own; Christ is living in me.

Off Roadin'

Today is the annual Canoe Field Trip...

Time for a quick workout...

Warm-Up

90s Row

15 Slow Air Squats

30s Warrior (ea way)

90s Bike

5 Wall Squats

10 Banded Good AM's

15 Abmat Sit Ups

BB Warm-Up

SQUAT CLEAN COMPLEX

6 Sets:

Hang Power Clean + Pausing Front Squat + Squat Clean

FOUR WHEELER

2 Rnds:

400m Run (3 laps in FH)

15 Cal Bike (Row)

12 Squat Cleans (135/95)

Oz & Casey did this after

2 Rnds:

10 PC (135-185)

10 FS

10 PJ

Rest 2min

Max D/U in 2min

Oz ~ 9:12 / 3:19 & 3:54 / 141

Casey 8:35 / 2:50 & 2:53 / 95

tb ~ 125-135-145-160-175-185 / 9:30 (12 was 4-4-4 / 12 UB)

Our Lord is great and almighty; His wisdom can never be measured.

Not so Fast my Friend...

Warm-Up
500m Slow Row
5 Alt. Spidey & Reach
10 Slow Scap Retractions
400m Med Row
5 Walkouts
10 Kip Swings + 3 Strict PU
300m Fast Row
5 Burpees
3 C2B+3TTB+3 Pull Ups

LEAD FOOT (previous HERE)
This is a 3 Part workout...score EACH separately...
AMRAP in 4min:
27 Cal Row (24 cal on junk rower)
27 Burpees
27 C2B Pull Ups
~ 4 Min Rest
AMRAP in 4min:
21 Cal Row (18 cal on junk rower)
21 Burpees
21 TTB
~ 4 Min Rest
15 Cal Row (13 cal on junk rower)
15 Burpees
15 Pull Ups

Oz ~ 65 Reps (11 C2B) / 62 Reps (20 TTB) / 1Rnd + 18 (more) Pull Ups...forgot that it was only 15 then get on Rower... Lack of Oxygen will do that to you during a WOD!!! (63 total reps)
Val ~ 54 Reps (all burpees) / 56 Reps (14 TTB) / 1 Rnd + 14 cal
Syd ~ 60 Reps (6 C2B) / 52 Reps (10 TTB) / 1 Rnd + 13 cal
Daliege ~ 61 Reps (7 Pull Ups) / 60 Reps (18 TTB) / 1 Rnd + 17reps (2 Burpees)
Stan ~ 60 Reps (6 Pull Ups) / 1 Rnd / 1rnd + 23 reps (8 Burpees)
tb ~ 80 Reps (26 C2B) / 1 Rnd + 10cal / 1 Rnd +21 reps (6 burpees)

All Your deeds are faultless, all Your ways right, and all Your judgments proper.

Da 'bell of da ball...

Today is Isabel...
Heavy Isabel for some...

Snatch Work...Then Isabell

Warm Up (TB)
Snatch Tech
OTM x 6
2 Hang Snatch High Pulls
+
2 Muscle Snatches
(Start w/ Bar and increase...TECH/FORM over wt.)

THEN...

OTM x 9 (3 Rnds/Waves)
1 Hang Pwr Snatch
+
1 Pwr Snatch
60% - 65%-70% (3 times thru)

Oz & Casey
Snatch
3-3-2-2-1-1 then 5x1 to Heavy

ALL of us...
HEAVY ISABEL(155/105) / Isabel (135/95)
30 Snatches for time

Oz ~ 135 / 4:12 (115#)
Casey ~ 130 / 2:37 (95)
tb ~ 135-145-155 / 4:27 (10@1:15/16@2:15)

Give success to the work of our hands.

Double Down

Friday...
Ch. 9 was in for all sports stuff...
Big Deal this AM, and could not get teh WOD in at the usual time...stinks...

Soccer won the Conference last night vs. DCE... Now it is FB's turn
Volleyball won last night!!! Whoo-Hoo!!!

Warm-Up
3 Rnds ~
3 Walkouts
6 Alt Spidy & Reach
3 Pull Ups (Strict if possible)
6 HR Push Ups

BB Warm Up

C&J Primer
3 x (3 Tall Jerks + 3 Tall Cleans)
3 x (3 Jerk Balance + 3 High Hang Sqt Clean)
*Start w/ Bar and increase...for form & tech...NOT Wt.

Clean & Jerk
OTM x 7
50%
55%
60%
65%
70%
75%
80%
OT2M x 7
85%
87%
Build a bit more for next 5 Rnds...Get to a 1RM!

FRONT SQUAT
3 @ 60%
2 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
10 Min to establish a 1 RM!

DOUBLE OR NOTHING
3 Rnds for Time:
75 D/U
50 Air Squats
15 Power Cleans (135/95)

Oz ~ Heavy PC Single = 205 / 12:14
Casey ~ Heavy PC Single = 185 / 14:58
Stan ~ 11:43 (singles & 95#)
tb ~ 245# C&J / 285# FS / 11:24 (PC = 6-5-4 / 8-7s / 10-5s)

Indeed you love truth in the heart; then in the secret of my heart teach me wisdom.

Saucey

Did not even know we did this one before...
Oz and Casey got after this little beauty early...
Scaled the weight...
Plus they started  with a 3RM for OHS...

Warm-Up
3 Rnds ~
60s Light Row
5 Strict Pull Ups
10 Banded Good AM's
15 Leg Lifts

BB WU

4 Rnds (at each wt.)
3 OHS
3 Burpees over Rower
3 Cal Row
60s Rest

FREEDOM SAUCE (last HERE)
Running Clock
3 Minutes to Perform:
21 OHS (95/65)
21 Burpees Over Rower (or Bar)
Max Cal Row
~ 3 Min Rest
3 Minutes to Perform:
18 OHS (115/80)
18 Burpees over Rower (or Bar)
Max Cal Row
~3 Min Rest
3 Minutes to Perform:
15 OHS (135/95)
15 Burpees Over Rower (or Bar)
Max Cal Row
~3 Min Rest
3 Minutes to Perform:
12 OHS (155/105)
12 Burpees Over Rower (or Bar)
Max Cal Row

Oz ~ 135 3RM / 20 cal (never to to rower again)
Casey ~ 135 3RM / 14 cal (never got to rower again)
tb ~ 70 Calories (14-16-20-23) /
Done w/ OHS = 45s/41s/40s/37s
Time left for Row = 45s/55s/65s/78s

The Lord gave and the Lord has taken away;
blessed be the name of the Lord.

2's - day

Warm Up
30s Singles + 15 Cal Row + 5 Spidey & Reach
30s Fast singles + 15 Cal Row + 5 Walkouts

Clean Work
On the 2:00minutes x 7 rnds:
Pause Clean DL + 2 Cleans
115-135-145-155-165-165-165

FLAT TIRE
OTM x 12min (4 Rnds)
Masters
1 = 10 DL (245/165)
2 = 18 GHD Sit Ups
3 = MAX Cal Bike

Regular
1 = 15 DL (185/135)
2 = 15 Abmat SU
3 = Max Cal Row

Run Conditioning
4 x 800m (on the 5:00m)

Oz ~ 21-23-22 (66 total ) 3 Rnds
Val ~ ??
Syd ~ ??
Daliege ~ 20-21-20-20 (81 Total)
tb ~ 17-16-17-20 (70 Total) Masters w/ Bike

Lord, let the light of Your face shine upon us.

Last Week...

On this cycle...
Suppose to test Snatch for Strength...

Warm-Up
3 Rnds:
90s Bike
1 Rnd STRICT Cindyl

BB WU

SNATCH
Position Primer
OTM x 5 ~
Pause OHS + 2 Snatch Balance (start w/ empty BB)

Warming
Pwr Snatch + OHS + Squat Snatch
115-125-140
3 Squat Snatches @ 160
2 Squat Snatches @ 170
1 Squat Snatch @ 180
HEAVY Sets...
Work to 3 Heavy sets...work for new RM...
No more than 3 misses...

tb ~ got thru all of the Snatch work, but the 3 heavy sets were not there today...got 190, missed at 200# then done...

Oz & Casey

Fight Gone Bad (3 rounds)

Wall Balls

Sumo Deadlift High Pull

Box Jumps

Push Press

Cal Row

Admin: 97 + 90 + 94 = 281

Oz: 102 + 86 + 85 = 273

Squat Snatch (3 rounds)

Minute 1: 2 reps @ 95#

Minute 2: 2 reps @ 105#

Minute 3: 2 reps @ 115#

Minute 4: rest

Both = Done!!!

May we give glory to Your name, Lord

Late

Better Late than never...

3 Rnds of:
50s easy row
10s fast row

3 walkouts
6 Alt. Spidy & Reach
3 Pull Ups
6 Push Ups

BB Warm-Up

PRIMER
3x3 Tall Jerk
3x3 Jerk Balance
3x3 Pausing Split Jerk

SPLIT JERK
7x1 Pause Split Jerk + Split Jerk

Friend Zone (or today...Frenemies)
AMRAP in 20min (IGYG format)
9/6 Cal Bike
12/9 Cal Row
9 TTB
(partners must alternate FULL rounds!)

*if on your own, rest 2min b/t rnds

tb ~ 155-165-180-190-200-205-205
tb & stan ~ 13 Rnds + 17 Reps

Praise the Lord, for He is good!

two-fer-one

Too darn busy...

Couldn't even get yesterdays blog on...

TUESDAY

HANDBAG
50 Cal Bike (60 cal Row)
100 D/U (300 singles)
800m Heavy Ball Carry (50/30) (Plate Carry45/25)
100 D/U
50 Cal Bike

Syd ~ 21:00
Daliege ~ 21:30 (300s / Rower)
Stan ~ 20:50 (300s)
tb ~ 16:53

WEDNESDAY.. no alarm went off, so I was late getting here... went with Class...

Oz/Casey
CLUSTERS
3 Rnds of:
5-3-1 (2m Rest b/t)
Oz & Casey ~ 95-10-115 / 105-115-125 / 115-125-135

Dummy Down
15 TTB
12 DB Rev. Lunges (35#)
9 DB Clean & Jerks (35#)

Oz ~ 5rnds + 7TTB
Casey ~ 5rnds + 9TTB
Stan ~ 5rnds

tb
3 rnds:
1 Lap + 5 Push Ups + 10 Air Squats + 15 Leg Levers

3x5 Waiter Squats
3x5 Cossok Squats

OHS / SNATCH BALANCE
0-7min for Pausing OHS
7-14min for Pausing Snatch Balance

DUMB DOWN
AMRAP in 15:
12 DB Step-Back Lunges
9 DB Clean & Jerks (G2O)
6 Bar Muscle Ups
DB's = 50/35

tb ~ 225# / 185# / 4rnds + 14 reps (2 C&J)

"...offer your body as a living sacrifice holy and acceptable to God, your spiritual worship." Rom 2:1-2

Sunday...

Was a FUNDAY...

TEAM WOD's yesterday... All about I go, you go...

TEAM WOD #7
With a Running Clock:
Partner #1 performs:
0-2min = Max Reps HSPU
2-4min = REST
4-6min = Max Reps D/U
6-8min = REST
8-10min = 1 RM Back Squat
Then... Partner #2 performs:
10-12min = 1 RM Back Squat
12-14min = REST
14-16 = Max Reps D/U
16-18min = REST
18-20min = Max Reps HSPU

tb ~ 20 HSPU / 215 D/U / 335#
val ~ 205# / 136 D/U / 0 HSPU
TOTAL = 911 Reps

TEAM WOD #8 ~ C2B Jackie...
P #1 Performs Jackie...Then P#2 does for a total time...

Jackie
1000m Row
50 Thrusters (45/35)
30 C2B Pull Ups

Val & tb ~ 18:52 Total Time!!!

This was an awsome time... GREAT Workout Partner!!!

Today...Just came in and did
EMOM x 10:
odd = 16 Cal Row
even = 5 DL + 5 HPC + 5 Push Jerks (135-145-155-155-165)

Oz did this:

3 RFT ~
30 Hang Cleans
30 Wall Ball
30 Cal Row

OTM x 12 (3 Rnds) ~
Squat Snatch waves...95-105-115-REST

Back Squat (2 Rnds)
7 - 5 - 3

Oz ~ 18:25 / 95-105-115 / ??? on Squat

All you heavens, Praise the Lord.