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Old 06-25-2009, 04:48 PM   #71
Brian Dolan
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Wod 6/25/09

Started with a WU of 1000m Row, then just went to it

WOD AMRAP 20 minutes:
5 Thrusters @ 95lb
7 Hang Power CLeans @ 95
10 SDHP @ 95

Went as Rx'ed...tough workout. I only got 6 rounds.

Finished with some Pushups.
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Old 06-29-2009, 03:02 PM   #72
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WOD 6/29/09 "The penitent man shall pass..."

OKAY, took a few days off with company in town...diet went to hell also, but back to it!

At station 8 today - I took the WOD from "Sealfit.com" because of the lack of weight & equipment here. WOD as Follows:

Warm Up:
Run 3 laps around station Perimeter (about 200m per lap)
25 Pushups
10 Burpees
20 Pushups

Drill:
5x3 BB Snatch @ 65 lbs

WOD:
Run 200m
10 DB snatch each side (sub BB snatch on 2 rounds)
10 Squats

Completed 5 rounds in approx. 15 minutes. Felt every minute off and every extra crap calorie.
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Old 06-30-2009, 08:15 AM   #73
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Wod 6/30/09

Scaled the WOD from the mainsite.

Warm Up:
Walk 5 min.
Pushups
Back Extensions

WOD 5 RFT:
Row 500m (Ran a lot yesterday and the 'ol knee hurts)
21 KB Swings @ 40 lbs
15 Assisted Pullups

Completed 5 rounds in right around 24 minutes. Not a great time, but a good workout.
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Old 07-02-2009, 11:22 AM   #74
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Wod 7/1/09

Another day, another WOD...

Did a lot of running/metcon the last couple of days, so rather than "Run 10k", which for me would take all day, I did some DL work along with some "Cardio".

Warm Up: Pullups, pushups, Back Ext, OHS
WOD 4 Rounds:
5 DL @ 225
5 Burpees

Tabata Intervals Rowing 1k

FInished the daily activity with a 5k Bike Ride

Back at it on Friday...
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Old 07-03-2009, 02:54 PM   #75
Brian Dolan
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WOD 7/3/09 "Randy"

Todays WOD is "Randy", 75lb Snatch 75 reps for time. I only have access to bumper plates of 25 or 45 lbs, so I had to improvise.

Warm Up:
Row 1000m
10 rep circuit of:
Pushups
Pullups
Dips
Sit ups

WOD: Modified Randy @ 95 lbs:
Completed 62 Reps in 10 minutes

Finished up with some Heavy Bag work, just alternating combinations for a few minutes.

Good workout., and for everyone tomorrow,


Happy Independence Day!!
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Old 07-04-2009, 12:00 PM   #76
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Independence Day WOD 7/4/09

Todays WOD was scaled from the mainsite:

Warm Up:
Row 500m

WOD:
20 Hang Power CLeans @ 95lbs
20 Assisted Pullups
Run 400m

Good workout, now its Time to celebrate the 233rd Birthday of The United States of America!
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Old 07-07-2009, 04:08 PM   #77
Brian Dolan
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Wod 7/7/09

Today did a very scaled down version of the mainsite WOD.

Warm Up:
12 minutes of "cardio" to get loose.
Pushups and pullups 3x10

Row 2000m

WOD:
Front Squats/Sit ups 18/15/12/9/6/3/10

Used a 45 lb plate for the Front Squats.
COmpleted the WOD in around 10 minutes

OK WOD, as Rx was way out of my league, and front squats give me fits, but I do what I can...
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Old 07-08-2009, 05:31 PM   #78
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Wod 7/8/09

Today I'm back to work after an extended vacation. Good to be back, but busy as hell on R-3 today.

Subbed the mainsite "Nate" WOD for a modified "Cindy"

Warm up:
Treadmill
KB snatches

WOD AMRAP 20 minutes modified Cindy:
5 Jumping Pullups
10 Pushups
15 KB Swings @ 35 lbs.

After 10 rounds, dropped the KB and did BW Squats

Completed 14 rounds.

Not bad, just glad to get in a WOD on shift...
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Old 07-09-2009, 06:28 PM   #79
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WOD Thursday 7/9/09

Today I freelanced a bit, my knees hurt after yesterdays "Cindy with KBs" experiment, so running and MORE squats were out of the cards

Warm Up:
10 minutes on the stairclimber
Pushups, Pulldowns, Squats

WOD:
Did a simple, high rep circuit with DBs

Finished with another 10 minutes on the step climber

Simple WOD, not exactly CF, but I worked up a good sweat, got in a decent warm up, and my knees appreciated the break.
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Old 07-12-2009, 04:29 PM   #80
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WOD Sunday July 11, 2009

Correction. Sunday, July 12

Loosen Up:
Row 1000m

Warm Up of 3 Rounds:
15 Push Ups
10 Asisted Pull ups
10 Squats
10 40lb KB snatch (ea. Arm)

WOD - Scaled from Mainsite:
30 Sit-Ups
25 Back Ext.

4 rounds in 11:22

Back felt very tight immediately afterward, but loosened up after 1/2 hour.
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