8/31/15

Squat:
Dan 305 lb 3x5
Katy 100 lb 3x5

Press:
Dan 127.5 lb 3x5
Katy 50 lb 3x5


5 Rounds:

5 Thrusters (115lb, 45lb)
7  KB Bombs / Ball Slams (53 lb, 12 lb)
9 Burpees
12 Double Unders / 24 Single Unders


~16:00 / 17:15

8/29/15

5 rounds:

8 pullups (blue band)
8 squats (185lb, 75lb)
8 dumbbell press (40lb, 20lb)

8/24/15

Squat:
Dan 300 lb 3x5
Katy 95 lb 3x5

Press:
Dan 125 lb 3x5
Katy 47.5 lb 3x5


On the minute x 10 minutes:
8 Swings (dan 53lb, katy 20lb)
4 burpees

8/21/15

Powerclean

Katy 62.5lb 5x3
Dan 210lb 5x3

Max chin-ups

Katy 6, 5, 6
Dan 13, 10, 8

Complete 5 rounds for time:

Deadlifts – 7 Reps (katy 95lb, dan 255lb)
Double Unders – 21 Reps (katy single under x 40 reps)

Katy 7:33
Dan 11:51

8/20/15

Squat
Dan 285 lb 3x5
Katy 105 lb 3x5

Bench
Dan 215 lb 3x5
Katy 55 lb 3x5

Complete 3 rounds for time:

DB Walking Lunge – 20 Reps (Dan 40lb dumbbells, Katy 20 lb dumbbells)
Strict Pull Ups – 15 Reps (Katy blue band)
Single Arm KB Power Clean – 10 Reps (5 RT, 5 LT) (Dan 53lb, Katy 20lb)

*For DB Walking Lunges, hold two KB’s suitcase style.

Dan 11:15

Katy 11:40

8/19/15

Dan:   Bank of America Tower

2 - 2 - 4 - 4 - 6 - 6 - top - 6 - 6 - 4 - 4 - 2 - 2

8/18/15

Deadlift
Dan 300 x5
Katy 110 x5

For Time:
100 Reverse Wall Walk/Pushup - Incline Pushups
100 KB Bombs (53lb KB) - 12 lb Ball Slams
100 Evil Wheels - Situps

Katy completed all reps in 19:40

Dan completed 38 wall walk / 75 KB bombs / 75 Evil Wheels in 35:45

8/17/15

Press:
Dan 120 lb 3x5
Katy 45 lb 3x5


CrossFit Football Bear
Complete 4 rounds:
Complete the following cycle 7 times to complete 1 round:

Power Clean – 1 rep
Thruster – 1 rep
Back Squat – 1 rep
Rack Jerk – 1 rep

After cycle is completed 7 times complete:
25 lbs Pull Ups – 7 reps
Rest 3 minutes between sets

Katy: 45, 47.5, 50, 52.5 (7 total misses)

Dan: 95, 105, 115, 125 (0 bear misses, 4 pullup misses).   7 penalty pullups at end

8/15/15

Fight Gone Worse

Complete three rounds of 1 minute at each station.  Rest 1 minute between rounds.

50 lb DB Thrusters
95 lb Power Snatch
20″ Box jump
95 lb Push Press
Row for calories

Dan: 222 total

DB 30lb Thrusters, total 54

PS 95lb, total 24

BJ, total 45

PP 95lb, total 42

Row, total calories 57

Katy: 204 total

DB 12lb thrusters, total 67

PC 45lb, total 30

BJ (bench), total 41

PP 45lb, total 40

Row, total calories 26

8/14/15

CFF Total: 3 attempts per lift at a 1RM

Dan:  1230 lb total
Power Clean - 245 lb
Squat - 355 lb
Bench Press - 265 lb
Deadlift - 365 lb

Katy: 420 lb total
Power Clean - 75 lb
Squat - 130 lb
Bench Press - 70 lb
Deadlift - 145 lb

8/13/15

Squat

Dan 275lb 3x5

6 Rounds for time:

5 box jumps, 30 inch (24" box + two 45lb bumpers)

10 Supine ring rows

200 meter row

13:15

8/11/15

Katy:

Deadlift 95lb x5, 105lb x5

Pullups (Blue Band) 5, 4, 3


AMRAP in 9 min:
6 pullups (blue band)
6 press/push press (45lb)
6 burpeees

Completed 4 rounds

8/10/15

Squat 
Katy 100lb 3x5
Dan 265lb 3x5 (no belt)
Press
Katy 52.5lb, 1 set, push press 2 sets
Dan 115lb 3x5

Complete 6 rounds for time:

Hang Power Clean @ 75% of 1 RM – 3 Reps
5-10-5 yd Sprint
Rest 90 seconds

Katy 10:48, cleaning 45lb

Dan:
Station Workout: 4 rounds
250m row (timer for the rest of the exercises)
44lb Swings (30, 20,20,20)
Chinup + toes to bar
95lb Thrusters (10,10,10,10)

8/8/15

Complete as many rounds as possible in 12 minutes:

Dynamic Push Ups – 10 Reps
40 lb Ball Slams – 10 Reps
100 yd Sprints

Katy 6 rounds +pushups, 8 ball slams

(elevated pushups, 20 lb ball slam)

Dan 7 rounds (35lb kb bombers, 10 cal row for sprints)

8/7/15

Power clean 5x3

Katy 60lb 

6 rounds:

3 deadlifts
max pullups (with band)
30 jump rope

Katy 9:20

8/4/15

Deadlift:
Dan 295 lb x5
Katy 100 lb x5

Pullups:
Dan 12, 8, 7
Katy (blue band) 5, 4, 3



Tabata Sledgehammer (Dan 13, Katy 10)
Rest 1 min
Tabata Burpees (Dan 5, Katy 4)
Rest 1 min
Tabata Sledgehammer (Dan 12, Katy 10)

8/3/15

Squat
Dan: 255 lb 3x5
Katy: 95 lb 3x5

Press
Dan: 110 lb 2x5, 1x8
Katy: 50 lb 3x5

40 yard shuttle (10 out and back x2)
3 power clean (45lb, 155lb)
5 front squat (45lb, 155lb)
Max Dips (15, 15, 10)(12, 10, 10)

3 Rounds in 6:56

8/1/15

8 Rounds:
6 toes to bar
3 thrusters (135 lb)
Row 45 sec (avg 200m)

Rest 1 min

~ 22 - 24 minutes


Dan, with 20 lb vest:
Chinups - 10, 6, 5
Diamond Pushups - 15, 10