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-   -   Cory's WOD Log (https://board.crossfit.com/showthread.php?t=23820)

Cory Osborne 11-16-2007 03:40 PM

Cory's WOD Log
 
[CENTER][B][U][COLOR="Blue"]Start: 1/2 Intensity[/COLOR][/U][/B]

16NOV07 - 16DEC07

3...2...1... GO![/CENTER]

Cory Osborne 11-17-2007 08:45 AM

Re: Cory's WOD Log
 
Friday 071116

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

C) 4:20 [[I]Change: 45 pound thruster[/I]]

A) 5:38 [[I]Change: 12 pound thruster, legs held[/I]]

Cory Osborne 11-17-2007 12:11 PM

Re: Cory's WOD Log
 
Saturday 071117

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

C) 12:08 [[I]Scaled: Run 400 meters, 25 Back Extensions, 25 Sit-ups[/I]]

A) 13:03 [[I]Scaled: Run 400 meters, 25 Back Extensions, 25 Sit-ups[/I]]

Cory Osborne 11-22-2007 09:15 AM

Re: Cory's WOD Log
 
Sunday 071118

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

C) [I][Missed][/I]

A) [I][Missed][/I]

Cory Osborne 11-22-2007 09:16 AM

Re: Cory's WOD Log
 
Monday 071119

Rest Day

Cory Osborne 11-22-2007 09:18 AM

Re: Cory's WOD Log
 
Tuesday 071120

Max Loads of: Clean and Jerk 3-3-3-3-3 reps

C) [I][Missed][/I]

A) [I][Missed][/I]

Cory Osborne 11-22-2007 09:19 AM

Re: Cory's WOD Log
 
Wednesday 071121

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

C) [I][Missed][/I]

A) [I][Missed][/I]

Cory Osborne 11-22-2007 09:20 AM

Re: Cory's WOD Log
 
Thursday 071122

30 Muscle-ups for time

C) 5:17 [[I]Scaled: 15 Muscle-ups[/I]]

A) [Missed]

Cory Osborne 11-24-2007 08:22 PM

Re: Cory's WOD Log
 
Friday 071123

Rest Day

Cory Osborne 11-24-2007 08:24 PM

Re: Cory's WOD Log
 
Saturday 071124

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

C) 8:53 [[I]Scaled: 200 meter run, 45 pound Overhead squat[/I]]

A) [[I]Missed[/I]]

Cory Osborne 11-26-2007 03:31 AM

Re: Cory's WOD Log
 
Sunday 071125

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

C) 7:17 [[I]Scaled: Clean 65 pounds[/I]]

A) 10:13 [[I]Scaled: Clean 18 pounds, Jumping ring dips[/I]]

Cory Osborne 11-27-2007 03:10 PM

Re: Cory's WOD Log
 
Monday 071126

Weighted pull-ups 1-1-1-1-1-1-1 reps

C) BWT = 168.5
Pounds = 77.5 - 87.5 - 97.5 - 107.5(f) - 97.5 - 97.5 - 107.5(Slight kip at top)

A) BWT - BWT - BWT - BWT - BWT - BWT - BWT

Cory Osborne 11-27-2007 04:40 PM

Re: Cory's WOD Log
 
Tuesday 071127

Rest Day

Cory Osborne 11-28-2007 07:48 PM

Re: Cory's WOD Log
 
Wednesday 071128

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

C) Shoulder Press 125 pounds, Deadlift 285 pounds. [[I]No squat rack available[/I]]

A) [[I]Missed[/I]]

Cory Osborne 12-03-2007 06:56 PM

Re: Cory's WOD Log
 
Thursday 071129

Run 5 K

C) [[I]Missed[/I]]

A) [[I]Missed[/I]]

Cory Osborne 12-03-2007 06:57 PM

Re: Cory's WOD Log
 
Friday 071130

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.

C) [[I]Missed[/I]]

A) [[I]Missed[/I]]

Cory Osborne 12-03-2007 06:58 PM

Re: Cory's WOD Log
 
Saturday 071201

Rest Day

Cory Osborne 12-03-2007 06:59 PM

Re: Cory's WOD Log
 
Sunday 071202

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

C) [[I]Missed[/I]]

A) [[I]Missed[/I]]

Cory Osborne 12-03-2007 07:02 PM

Re: Cory's WOD Log
 
Monday 071203

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

C) 12:34 [[I]Scaled: Run 400 meters, 25 Back Extensions, 25 Sit-ups[/I]]

A) Missed

Cory Osborne 12-05-2007 05:48 PM

Re: Cory's WOD Log
 
Tuesday 071204

Front Squat 5-5-5-5-5 reps

C) 135-155-175-155-165

A) [[I]Missed[/I]]

Cory Osborne 12-05-2007 05:49 PM

Re: Cory's WOD Log
 
Wednesday 071205

Rest Day

Cory Osborne 12-20-2007 03:19 PM

Re: Cory's WOD Log
 
Thursday 071206

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

C) [[I]Missed[/I]]

A) [[I]Missed[/I]]

Cory Osborne 12-20-2007 03:23 PM

Re: Cory's WOD Log
 
Friday 071207

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

C) 160# bench press: 10/7/7/4/5. Pull-ups: 18/10/12/10/13

A) [[I]Missed[/I]]

Cory Osborne 12-20-2007 03:26 PM

Re: Cory's WOD Log
 
Saturday 071208

Deadlift 3-3-3-3-3 reps.

C) 225/245/265/285/305(f) #

A) [[I]Missed[/I]]

Cory Osborne 12-20-2007 03:27 PM

Re: Cory's WOD Log
 
Sunday 071209

Rest Day

Cory Osborne 12-20-2007 03:30 PM

Re: Cory's WOD Log
 
Monday 071210

Push Jerk 3-3-3-3-3-3-3 reps

C) 135/135/145/155/165/165/165(f)

A) [[I]Missed[/I]]

Cory Osborne 12-20-2007 03:35 PM

Re: Cory's WOD Log
 
Tuesday 071211

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

C) 17:25

A) [[I]Missed[/I]]

Cory Osborne 12-20-2007 03:38 PM

Re: Cory's WOD Log
 
Wednesday 071212

Back Squat 5-3-3-3-1-1-1-1-1 reps

C) 185/195/205/215/215/225/235/235/235 #

A) [[I]Missed[/I]]

Cory Osborne 12-20-2007 03:39 PM

Re: Cory's WOD Log
 
Thursday 071213

Rest Day

Cory Osborne 12-21-2007 01:34 PM

Re: Cory's WOD Log
 
Friday 071214

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

C)
Shoulder press 125-135([COLOR="Blue"]PR[/COLOR])-135-135(F???)-135
Push press 145([COLOR="Blue"]PR[/COLOR])-145-155(F, first rep)-155(F, third rep)-155(F, third rep)
Push Jerk 125-125-125-135-145(F, fifth rep)

A) [[I]Missed[/I]]

Cory Osborne 03-26-2012 07:04 PM

Re: Cory's WOD Log
 
SUNDAY 120318

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents

Post time to comments.

Three rounds for time of:
Row 500 meters
20 Sit-ups
2 rope climbs
12:37

Cory Osborne 03-26-2012 07:08 PM

Re: Cory's WOD Log
 
MONDAY 120319

Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

Post time to comments.

Compare to 041020.

Puppies
Five rounds for time of:
Turkish Get-up, unloaded - 10 pound dumbbell, 15 reps
Run 200 meters
32:50

Cory Osborne 03-26-2012 07:11 PM

Re: Cory's WOD Log
 
TUESDAY 120320

9-6-3 reps for time of:
165 pound Thruster
Muscle-up

Neal Maddox 2:55, Jason Khalipa 3:44.
Post time to comments.

Compare to 100917.


Puppies
9-6-3 reps for time of:
25-45 pound Thruster
Muscle-up
4:48

Cory Osborne 03-26-2012 07:21 PM

Re: Cory's WOD Log
 
THURSDAY 120322

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Compare to 110427 and last year's Open.

Puppies:
Men - 25-45
96 reps

Cory Osborne 03-28-2012 07:02 PM

Re: Cory's WOD Log
 
FRIDAY 120323

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 111010.

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet
30" box
3:39

Cory Osborne 03-31-2012 05:46 PM

Re: Cory's WOD Log
 
SATURDAY 120324
Overhead Squat 3-3-3-3-3 reps
Chad Vaughn 335lbs, Wes Kimball 305lbs.
Post loads to comments.
Compare to 120103.
115/135/145/150/150

Cory Osborne 04-02-2012 03:13 PM

Re: Cory's WOD Log
 
MONDAY 120326
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing
Post time to comments.

Puppies
21-15-9 reps for time of:
45 pound Back squat
20(17.8) pound Kettlebell swing
3:58


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