Annie Challenge

Annie

11:41

Pull-ups, biceps, WOD

Today's Recess:

Weighted Pull-ups 5-5-5-5-5 (15-20-25-25-25)
DB bicep curls 5-5-5-5-5 (50-45-45-45-45)

WOD:
10 Sumo high pulls 65 lbs
50 double-unders
10 push press 65 lbs

x3 rounds
5:57

Thrusters and 400 meters

10-10-10-10 Thrusters (65-85-105-115)

4x400 meters
1:34-1:23-1:24-1:16

Cleans and BWS sit-ups

Today's Recess:

3-3-3-3-3 Cleans (135-155-165-175-185 [failed number 3]) New max clean.

BWS sit-ups (37-23-17)

Body Weight Series

Today is the initiation of my Body Weight Series. BWS is 3 sets of max reps with approximately 2 minute rest between sets. The score is max reps. The purpose is to increase body weight strength and endurance.

Today's Recess:

BWS of Bench press and Ring dips

Chicken legs

Is it a good thing if your wife and mother are jealous of your legs? I didn't think so. For the month of May, I am focusing on leg strength. I will be doing leg strength movements every day with the ultimate goal of increasing my 3RM back squat by 30 lbs above my last recorded entry of 225 lbs and ridding myself of my chicken legs that apparently are very feminine, even with all the hair. I want speed skater legs or bobsled legs by the end of May. Let's make it happen.

Today's Recess:
3-3-3-3-3 Front Squat
10-10-10 Back Squat

Followed by:
5 ring dips
5 deadlifts 225 lbs
5 DB split-leg snatch 35 lbs (each leg)

7575

Today's Recess:

3-3-3-3-3-3-3 Bench Press

Followed by:
75 reps 75 lb snatches

for time.

Triple-Dog Dare

Today's Recess:

5-5-5-5-5 DB squat cleans

Followed by:

Triple-Dog Dare
10! Pull-ups, 205 deadlifts, sit-ups

for time

Chelsea

Today's Recess:

1-1-1-1-1-1-1-1-1-1 Thrusters

Followed by:

5 pull-ups
10 push-ups
15 squats

1 round each minute for 30 minutes

Karen and Nancy

Today's Recess:

4-4-4-4 Back squats

Followed by:

150 wall ball shots (12 lb ball; 20 lb is prescribed)

Then, eat a piece of birthday cake. Rest as long as you like.

2-2-2-2-2-2-2-2 Sumo deadlift high pulls

Followed by:

400 meter run
15 reps of 95 lb OHS

x 5 rounds

CF Open Week 4

Today's Recess:

5-5-5-5-5
Deadlifts

Followed by:

CF Games Open Week 4
60 Bar-facing burpees
30 OHS 115 lbs
10 muscle-ups

Nicole

Today's Recess:

5-5-5-5-5 Lunges (each leg)

Followed by:

Max BW bench press
Max pull-ups

x 5 rounds

Annie

Today's recess:

5-5-5-5-5 Heaving Snatch Balance

Followed by:

50-40-30-20-10
Double unders
Sit ups

for time.

Nicole

Today's Recess:

5-5-5-5-5 Back Squats

Followed by:

AMRAP in 20 minutes of
400 meter run
max rep pull-ups

Elizabeth

Today's Recess:

Press 2-2-2-2-2-2-2-2-2-2 with 60 second rests between sets

Followed by:

21-15-9
135 lb cleans
ring dips

for time

Helen

Today's Recess:

Week 3 CF Games Open WOD:

AMRAP 165 lb clean and jerks in 5 minutes

Followed by:

400 meter run
21 kettlebell swings (50 lb DB)
12 pull-ups

3 rounds for time.

Grace

Today's Recess:

A few heavy front squats followed by...

30 clean and jerks (135 lbs) for time.

Cindy

Today's Recess:

5 pull-ups
10 push-ups
15 squats

AMRAP in 20 minutes

Angie

Today's Recess:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

for time.

All I really want is girls...

April 1st: Today is the first day of our Girl-Named WODS. The challenge--to complete all 20 CF Girl WODS in 30 days. What better way to start than with a couplet of thrusters and pull-ups.

Today's Recess: FRAN

21-15-9
Thrusters
Pull-ups