"Kettlebell Alexander"

5 Rounds
31 Goblet Squats (53)
12 Power Cleans (155)
48:52

*Rx is 135lb back squats & 185lb power cleans.

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

“Prairie Fire”...

12 HSPU’s

2 Power Cleans (155)

10 HSPU’s

4 Power Cleans

8 HSPU’s

6 Power Cleans

6 HSPU’s

8 Power Cleans

4 HSPU’s

10 Power Cleans

2 HSPU’s

12 Power Cleans

14:35 Rx (PR of 3:50!)

Cash Out: Double Under Practice 

"Enter Sandman"...

3 Rope Climbs (15)

7 Power Cleans (115)

4 Shoulder to Overhead (115)

8 Box Jumps (24)

11 rounds + 8 reps with Mike Burnes.

 The sandbag runs sucked as I knew they would but that WOD was exactly what I needed to put my perception of my fitness lever in check. My metcon has a LONG way to go!

"A bad day for your ego is a great day for your soul". - Jillian Michaels

“Bullseye”…

21 Power Cleans (95)
100 Barbell Hops
18 Power Cleans
100 Barbell Hops
15 Power Cleans
100 Barbell Hops
12 Power Cleans
100 Barbell Hops

16:04 Rx

Barbell Hops are a lateral jump over the bar. Every jump counts as a rep, so over and back = 2 reps

"Clean Up Aisle One"...

10 Minute Up Ladder

Power Cleans (115)

Games Style Push Ups

10 rounds + 3 reps Rx

(58 cleans/55 push ups)

Need to keep pushing. 12 rounds is the goal next time!

“Dieci”...

 For time:

200m run

10 deadlifts (135)

10 power cleans (135)

10 Front squats (135)

10 push presses (135)

10 Bar facing burpees

10 pullups

10 box jumps (24)

10 HSPU

10 toe to bar

10 Wall Balls (20)

200m run
 
11:09 Rx.
 
Too much the Push Presses!

"Heavy Duty"...

For time:

15-12-9 of:

•Thruster (135)

•Pullups

Rest 3 mins

15-12-9 of:

•Power cleans (155)

•Ring dips

Rest 3 mins

15-12-9 of:

•Deadlift (265)

•HSPU

45:16 Rx (on all three WODs!)   -   That was BRUTAL!

"The Chief"...

AMRAP 3 minutes of:

•3 pound Power cleans (135)

•6 Push-ups

•9 Squats

Complete 5 cycles with1 minute rest between cycles. Only full rounds count.

Cycle 1: 3 rounds
Cycle 2: 3 rounds
Cycle 3: 3 rounds
Cycle 4: 3 rounds
Cycle 5: 4 rounds

16 rounds Rx.

First time Rx. Need to get to 20 rounds!

"Power Up"...

5 rounds of:

5 Power Cleans (115)

3 Toes-Thru-Rings

1 Muscle Up

Not for time. Work on form for Garage Games.

2011 CF Games Master WOD # 2 - "Chipper"

For time:

10 Handstand push-ups

20 Wall ball shots, 20 pound ball to 10' target

30 Toes-to-bar

40 Power cleans, 115 pounds

50 Burpees

60 KB Sumo Deadlift High-Pull, 72 pounds

.23:25

3 Rep Max Power Clean & "Pairie Fire"...

1. Power Clean

10 Minutes to Establish a 3 Rep Max - 185# x 3

2. “Prairie Fire”

12 HSPU’s

2 Power Cleans

10 HSPU’s

4 Power Cleans

8 HSPU’s

6 Power Cleans

6 HSPU’s

8 Power Cleans

4 HSPU’s

10 Power Cleans

2 HSPU’s
12 Power Cleans

Power Clean Weight: 155#

18:25 Rx

HSPUs were not bad but my PC form needs serious work. Muscled up WAY too may reps. My efficiency would go through the roof if I could clean up my form!

“The Ensign”,,,

“The Ensign”

AMRAP 3:

3 Power Clean 155 lbs

6 Push Ups

9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 cycles). Rest for 1 minutes between cycles.

15 rounds Rx (3/2/3/2/3/2)

"Rainbow in the Dark"...

"Rainbow in the Dark"

10,9,8,7,6,5,4,3,2,1 Reps for time of:

• Kettlebell Double Floor Press (53)
• Box Jump (24')
• Kettlebell Swing (53)

8:33 Rx

"Open WOD 11.5"...

Open WOD 11.5


AMRAP 20 of:
5 Power Cleans (145)
10 Toes to Bars
15 Wall Balls (20)
 
6 Rounds + 24 reps Rx!
 
Wall Balls were brutal and Cleans were a mess. Least favorite of Open WODs yet.

"American Dream”...

“American Dream”

In 20 minutes Complete:
1 Power Clean (155)
1 Muscle Up
2 Power Cleans
2 Muscle ups
3 Power Cleans
3 Muscle Ups…

Continue to add 1 Clean and 1 Muscle up each Round for 20 minutes
 
8 rounds plus 1 clean
 
Rx was 200#
 
That was fun!

Power Cleans & "Mid-Line"...

1. Power Cleans
5 sets of 2 reps: 95#,115#,135#,135#,155#

Reps should be stop and go - no bouncing. You may drop the weight but do not rest between reps.

2. "Mid-Line"
2 rounds, NOT for time:
60 seconds of L-sits (break into as many sets as needed, but complete 60 seconds in the L-sit position)
30 Good Mornings, 45 lbs
60 Abmat sit ups
30 Back Extensions, 25 lbs.
Try to get each set straight, but the focus on deliberate, slow and controlled movements, NOT speed.

Max Squat Clean & "The Chief"...

1. Clean
1-rep Max - 115#
This was performed as a squat clean.

2. "The Chief"
Max rounds in 3 minutes of:  4,5,5,4,4/22
3 Power cleans (85)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Your score is the total rounds completed in all 5 cycles. No partial rounds.

Deadlift & Barbell Complex...

1. Deadlift
3 x 3 reps across - 275#

Reps should be "strength style" - stop at the bottom of each rep, no bouncing, no dropping.

2. BB Complex
For time: 4:41
10 Thrusters (75)
15 Power Cleans
20 Deadlifts



Set up one bar and rip through this complex once. Scale weights as needed, but use the same weight for all three movements.