Craig's WODs

Di and I have been following Main Site strictly since 10/1.  I have been posting under "mcdontron" for every WOD... Needless to say, I have seen some gains already.

For the time being, I'll post only "additional" workouts, climbing activity and yoga.

Always forward!

Last Saturday's WOD

WOD: Run 50k @ Great Eastern Endurance Run
6:28 (pr)

I had a great race... great recovery afterward.  Di had a great race too... she beat me by 6 minutes!!! I am very proud of her!

Wednesday's WOD

WOD: "Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 21 inch box
8 Rounds +10 PP

Tuesday's WOD

Rest Day!

Monday's WOD

WOD: Ten rounds for time of:
15 Deadlifts @ 135#
15 push-ups
15:56

Sunday's WOD

WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed.
17

Today's WOD

WOD: Four rounds for time of:
10 Pull-ups
10 GHD sit-ups
10 Back extensions
10 KBS @ 1.5 pd

Thursday's WOD

WOD: 100 Burpees
6:13 (pr)

Weekend WODs

Saturday: Run 5.4 miles
Sunday: Run 3.5 miles

Tuesday's and Wednesday's WOD

Tuesday
WOD 1: Three rounds for time of:
10 Push-ups
10 Sit-ups
20 Squats
10 Burpees
4:24

WOD 2: 21-15-9 rounds of:
Pistols
Muscle-up progressions
8:22?

Wednesday:
OHS 3-3-3-1-1-1-1
45,65,95,105,125f,125f,125,135(tied PR)

Today's WOD

Rest Day!

Thursday, Friday, Saturday, and Sunday's WOD

Thursday:
WOD: Five rounds for time of:
250m Row
10 Front squats @ 135#
15 GHD sit-ups
20 Box Jumps @ 21"
18:02

Friday:
WOD: 21-15-9 rounds of:
45# Barbell turkish get-ups
Sotts press
24:00

Saturday:
WOD: Run 10 mi.

Sunday
WOD 1: Run ~5.5 mi.
WOD 2: Three rounds for time of:
20 Squats w/50# sandbag
20 21"Step-ups w/50# sandbag
20 Lunges w/50# sandbag
8:22 (PR)
WOD 3: 1-1-1-1-1-1-1
Bench Press
95x3,105,115,125,135,145,155,165f

Tuesday's WOD

WOD 1: 21-18-15-12-9-6-3 rounds of:
Pull-up
HSPU (45# plate)
14:52

WOD 2: 3-3-3-3-3
Back squat
45,65,95,145,155,165,175,185

Today's WOD

WOD 1: "Test 3"
Tabata squats
Maximum number of rounds of 3 pull-ups and 3 ring dips in 4 minutes.

18,20,20,20,20,20,20,20 (20) "Official" tabata squat = 18 (unofficial = 20 argh. I could have gone faster, but did not pace myself well in the first round.  I did one extra round at 20.)

10 Rounds of pull-ups and dips.

Score = 18+10 = 28 (30)

Last Week's WODs

Big Running Week!

Saturday: 11 miles
Sunday: 15.22 miles
Monday: Rest
Tuesday: 8 miles
Wednesday: 7 miles
Thursday: 6 miles
Friday: 5.3 miles

Total of 52.52 miles!!! A new weekly milage PR!

Today's WOD

WOD 1: Four rounds for time of
10 Power cleans 135#
10 Burpees
5:25 (PR)


WOD 2: 21-15-9 rounds of:
GHD Sit-ups
Back extensions
3:28

Today's WOD

WOD 1: 10 min. morning and evening practice.

WOD 2: Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
28:08

Thursday's WOD

WOD: 10 morning and evening practice.

WOD

WOD: Chipper for time of:
50 Squats
10 Pull-ups
25 Box jumps
500m Row
25 Push press @ 45#
25 Burpees
30 Sit-ups
25 KBS @ 1 pd.
25 Back ext.
250m Row
Post time to comments.

Today's WOD

WOD: "Nate" As many rounds as possible in 20 minutes of:
2 Practice muscle-ups
4 HSPU
8 KBS @ 1.5 pd.
Post number of rounds completed to comments.

Tuesday's WOD

WOD: For time:
400m Walking lunge
Post time to comments.

Monday's WOD

WOD: Three rounds for time of:
5 Wall climbs (jugs and one foot on a jug)
21 Ring dips
50 Squats
Post time to comments.

Friday's WOD

WOD: 10-1 Rounds of:
Tire flips @ 500#
Box jumps @ 21"
Post time to comments.

Today's WOD

WOD 1: 20 min. practice

WOD 2: Bouldering
15 Short easy problems
5 Campus up and downs

WOD 3: 10 min. practice

Today's WOD

WOD: 20 Mile Run

Today's WOD

WOD 1: For time:
50 Squats
10 Pull-ups
25 Box jumps
500m Row
25 Push press @ 45#
25 Burpees
30 Sit-ups
25 KBS @ 1pd.
25 Back extensions
250m Row
Post time to comments.

WOD 2: 10 min. morning and 15 min. evening practice.

Today's WOD

WOD: 60 min. practice focused on balance.

Today's WOD

WOD 1: 8 mi. Run

WOD 2: 30 min. practice

Monday's WOD

WOD 1: Three rounds for time of:
10 Ground to overhead @ 95#
200m Sprint
Post time to comments.

WOD 2: Tabata treadmill
8mph @ 12% 

Last Week's WODs

Sunday: L1 Test! Passed! Rest
Monday: Rest
Tuesday: Rest
Wednesday: Hiked up Mt. Washington via Lion Head and Tuckerman's; 8 miles and +/- 4200 ft.
Thursday: Hiked Presidential Traverse; 20 miles and +/- 9500 ft.
Friday: Rest
Saturday: Rest

Craig's WOD

WOD: 10 Rounds for time of:
10 Thrusters @ 95#
10 Push-ups
Post time to comments.

Craig's WOD

WOD 1: Three rounds for time of:
500m Row
25 Back extensions
30 Pistols
Post time to comments.

WOD 2: For time:
100 Box jumps @ 21"
Post time to comments.

WOD 3: Practice yoga for 20 min.

Friday's WOD

WOD: 1 hr. of tennis!! 1st time playing in about 2 years...

Thursday's WOD

WOD: Bike 46 mi. (3h 25min)

Wednesday's WOD

WOD 1: 5 mi. run

WOD 2: Five rounds for time of:
5 Squat clean thrusters @ 95#
10 Pull-ups
Post time to comments.

Tuesday's WOD

WOD 1: Finish driveway!!
WOD 2: Run ~5 miles
WOD 3: Practice yoga

Monday's WOD

WOD 1: Work on driveway
WOD 2: Yoga practice

Sunday's WOD

WOD 1: Run ~4mi.

Saturday's WOD

WOD 1: Run 6.38 mi.
WOD 2: Work on driveway

Craig's WOD

WOD 1: "Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

WOD 2: Three rounds for time of:
30 Doubles
6 GHD Sit-ups
6 Back extensions
Post time to comments.

Thursday's WOD

WOD 1: "Isabel" For time:
30 Snatches @ 95#
Post time to comments.

WOD 2: Tabata treadmill
8.0 mph @ 12%

Today's WOD

WOD 1: Seven rounds for time of:
3 Cleans @ 145#
4 HSPU's (abmat)
Post time to comments.

WOD 2: 5x5 Pistols

WOD 3: CrossFit Total
Deadlift 400# (pr)
Back squat 245#
Shoulder press 115#(pr)
Total: 760 (pr)

Monday and Tuesday's WOD

Rest days!

Sunday's WOD

WOD: 12 mi. Long Run

Thursday's WOD

WOD: 6 mi. Run

WOD 2: 1000 Skips
Post time to comments.

Craig's WOD

WOD: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Craig's WOD

WOD 1: Five rounds for time of:
15 Thrusters @ 115#
400m Run
Post time to comments.

WOD 2: Deadlift 1-10-1-20-1-30
Post loads and total load to comments.

Friday and Tuesday's WOD

Rest Days!

Monday's WOD

WOD: 7.2 mi. Run

Sunday's WOD

WOD: Long Run 13.1 mi.