WOD

 

9.26.14- From CrossFit Supercharged in Philadelphia, PA

15:00 to find 1RM Power Snatch+Overhead Squat

 

Zach- worked to 185

Lexi- worked to 125

 

12:00 EMOM

20 Double Unders (increase to 30 or 40 if unbroken first round)

5 Overhead Squats

 

Zach- 135

Lexi- 95

 

9.25.14- From Ocean CrossFit in Neptune, NJ

4 rounds, 4:00 rest between each round

Against a 4:00 clock-

500 m Row

400 m Row

Max Effort Push-ups

 

*score is number of push-ups completed

 

Zach- 95 (25, 25, 22, 23)

Lexi- 17 (2, 6, 5, 4)

DCIM101GOPRO

 

9.24.14- From CrossFit Long Island City in Queens, New York, NY

Every 5 minutes for 5 rounds-

4 Back Squats (3 seconds down, 3 seconds pause at bottom)

3 Weighted Supinated Pull-ups (3 seconds negative down, 1 second pause at bottom)

 

Zach- 185, 225, 225, 245, 275/44 lb KB

Lexi- 155, 165,175, 185, 195/10 lb KB

DCIM101GOPRO

 

9.23.14- From CrossFit South Brooklyn in Brooklyn, New York, NY

15:00 to find 1RM Jerk

Zach- 255 (new PR)

Lexi- 145

 

10:00 AMRAP

Row for 20 Calories

10 Push-ups

 

Zach- 7 rds + 12 calories

Lexi- 5 rds

DCIM100GOPRO

 

 

9.22.14- From Crow Hill CrossFit in Brooklyn, New York, NY

For Time:

Buy-in- 100 DUs

5 Rounds of- 10 T2B

10 Overhead Squats (95/65)

Cash-out- 100 Us

 

Zach- 9:42

Lexi- 14:53

DCIM100GOPRO

 

9.21.14- From CrossFit KMK in Bridgeport, CT

For Time:

Buy-in complex- 5 DL, 5 Power Cleans, 5 Front Squats, 5 Push Jerks (135/95)

30-20-10

Air Squats

Sledgehammer to Tire

Hand-release Push-ups

Cash-out complex- 5 DL, 5 Power Cleans, 5 Front Squats, 5 Push Jerks (135/95)

DCIM100GOPRO

 

9.20.14- From Ocean State CrossFit in Cranston, RI

Partner WOD, For Time:

100 Pull-ups

150 Cleans (95/65)

200 DUs

100 Wall Balls (20/14)

150 Push-ups

200 Sit-ups

100 Box Jumps (24/20)

150 Squats

200 KB Sumo Deadlift High Pull (70/53)

 

*partners may split reps however necessary

 

Zach & Lexi- 43:52

DCIM100GOPRO

 

9.19.14- From CrossFit Boston in Boston, MA

“Nutts”

For Time:

10 Strict HSPU

15 Deadlifts (250/165)

25 Box Jumps (30/24)

50 Pull-ups

100 Wall Balls (20/14)

200 Double-unders

400 m run with a 45 lb. plate

 

Zach- 18:53

Lexi- 23:40

DCIM100GOPRO

 

9.18.14- From CrossFit New England in Natick, MA

15:00 AMRAP

10 T2B

15 Burpees

40 DUs

 

Zach- 7 rds + 25 reps

Lexi- 5 rds + 18 reps

 

DCIM100GOPRO

 

 

9.17.14- From Reebok CrossFit ONE in Canton, MA

Partner WOD, For Time:

Row 1500 m (alternate every 250 m)

60 Squat Cleans (alternating singles)

Row 1500 m (alternate every 250 m)

 

Zach & Tim (Reebok employee)- 20:14 (155# squat clean)

Lexi & Ken (Reebok employee)- 19:47 (105# squat clean)

 

DCIM100GOPRO

 

9.16.14- From CrossFit RBP in Everett, MA

Strength/Skill

4 rounds for quality, 3:00 to complete a round of-

4 Deadlifts

7 Strict pull-ups

*rest remainder of 3:00

 

Zach- DL Weight- 275, 315, 315, 365

Lexi- DL Weight- 185, 205, 225, 245

 

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

Zach- 5:42

Lexi- 8:40

 

9.15.14- From CrossFit Acadia in Ellsworth, ME

Back Squat

3-3-3-3-3-3-3

 

Zach- 135-155-185-225-255-255-275

Lexi- 135-145-155-165-175-185-195

 

Partner WOD-

3 Rounds- Alternate with partner

15 Ball Slams (50/30)

50 DU’s

THEN

1500 m row (combined with partner)

 

Zach and Lexi- 11:40

 

 

9.14.14- From Acadia National Park in Bar Harbor, ME

Active rest day!  Hiked up Precipice Trail in Acadia…for time-

Zach and Lexi- 39:41

 

9.13.14- From CrossFit Undaunted in Augusta, ME

8 Pull-ups

8 Box Jumps (30/24)

7 Pull-ups

7 Box Jumps

….and so on until 1

 

Zach- 2:41

Lexi- 3:04

 

Snatch

1-1-1-1-1-1-1

 

Zach- 145-155-165-175-185 xx 185- 195 x 195- 205 x

Lexi- 85-95-105-105-105-105 x 105- 105 x

DCIM100GOPRO

 

9.12.14- From CrossFit Beacon in Portland, ME

7 RFT

100 m run

10 Goblet Squats (53/35)

10 med ball sit-ups (20/15)

 

Zach- 8:10

Lexi- 8:40

 

30 Pistols for time

 

Zach- 2:20

Lexi- 1:09

DCIM100GOPRO

 

9.11.14- From Great Bay CrossFit in Portsmouth, NH

5 RFT

7 Deadlifts (225/155)

7 Strict Pull-ups

200 m run w/ sandbag (70/50)  **or 400 m run w/o sandbag

 

Zach- 12:47 (400 m run)

Lexi- 14:32 (w/ sandbag)

DCIM100GOPRO

 

9.10.14- From CrossFit New Hampshire in Manchester, NH

“10,000”

For time, accumulate 10,000 lbs/7,500 lbs (male/female) of moved weight between three lifts

1 Back Squat

1 Bench Press

1 Power Clean

(must do each lift only once before moving onto the next lift)

 

Zach- 9:16 (225, 185, 185)

Lexi- 12:56 (145, 115, 105)

DCIM100GOPRO

 

9.9.14- From CrossFit Burlington in Burlington, VT

“Elizabeth”

21-15-9

Cleans (135/95)

Ring Dips

 

Zach- 5:02 (new PR)

Lexi- 6:14 (new PR)

DCIM100GOPRO

 

BONUS

Hiked up Hell Brook Trail to the peak of Mount Mansfield, the highest point in Vermont!

 

9.8.14- From CrossFit LaSalle in Montreal, QC, CAN

3 RFT (can not redline)

30 calorie row OR Airdyne

30 KB swings (50/35)

30 step-down box jumps (24/20)

 

Zach- 14:18 (Airdyne)

Lexi- 16:14 (row)

 

Back Squat

5-5-3-3-1-1

 

Zach- worked up to 345

Lexi- worked up to 230 (new PR)

The sharp home of CrossFit LaSalle

The sharp home of CrossFit LaSalle

 

9.7.14- From Parc du Mont-Royal in Montreal, QC, CAN

Active rest day:

Ran in Mount Royal Park, various short metcons throughout the park/trails

 

9.6.14- From CrossFit Brossard in Saint Philippe, QC, CAN

2 RFT (for speed, 4:00 rest between rounds)

500 m row OR 400 m run

30 ring dips OR 30 hand-release push-ups

20 toes-to-bar OR 20 ab mat sit-ups

 

Zach- 12:43 (row, dips, t2b)

Lexi- 12:34 (row, hrpu, sit-ups)

DCIM100GOPRO

 

 

9.5.14- From Star Spangled CrossFit in Watertown, NY

7 Rounds (each round is 2:00, 1:00 rest between rounds)

200 m run

7 Deadlifts (315/205)

AMRAP Double Unders

*score is total double unders

 

Zach- 268

Lexi- 25 (but…49 deadlifts at a weight just 60 lbs less than her 1RM…impressive)

DCIM100GOPRO

 

9.4.14- From CrossFit Buffalo in Buffalo, NY

“Fight Gone Bad”

*3 Rounds for Reps with 1:00 rest between rounds

1:00 each of

Wall Balls (20/14)

SDHP (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (for calories)

 

Zach- 368

Lexi- 289

 

*post-WOD snatch work

DCIM100GOPRO

 

 

9.3.14- From Reebok CrossFit Liberty Village in Toronto, ON, CAN

10:00 AMRAP

1 Clean & Jerk (165/115)

10 Double Unders

2 Clean & Jerks

20 Double Unders

(reps continue to increase by 1 and 10, respectively)

 

Zach- 7 rds + 2 C&J

Lexi- 6 rds

DCIM100GOPRO

 

9.2.14- From Brampton CrossFit in Brampton, ON, CAN

5 RFT

8 Sumo Deadlift High Pulls (135/95)

20 Toes to Bar

 

Zach- 9:24

Lexi- 12:00

DCIM100GOPRO

 

9.1.14- From CrossFit Canuck in Toronto, ON, CAN

With a running clock:

0:00 to 7:00- EMOM

3 Power Snatch (start @ 50% of 1RM and move up)

 

@ 10:00

10-8-6-4-2

HSPU (1 rope climb between each set)

 

@ 20:00

50 Wall Balls (20/14)

21 Weighted Pistols (53/35)

15 Clean and Jerks (135/95)

9 Muscle-Ups

50 Wall Balls

 

Zach- finished @ 165# snatch, #1 4:38, #2 13:54

Lexi- finished @  95# snatch, #1 5:36, #2 13:53

DCIM100GOPRO

 

8.31.14- From Barrie Waterfront Trail Park, Barrie, ON, CAN

3 RFT w/ 100 DU buy-in/cash out

300 m run

25 air squats

20 V-ups

15 push-ups

10 ‘rock’ box jumps

 

Zach- 14:18

Lexi- 20:58

 

8.30.14- From CrossFit Sudbury in Sudbury, ON, CAN

5 RFT

5 Ring Dips

10 Push Press (95/65)

15 Front Squat (95/65)

 

Zach- 7:32

Lexi- 9:38

 

8.29.14- From CrossFit Catalyst in Sault Ste. Marie, ON, CAN

Mobility Day!

8.28.14- From Bear River Park in Petoskey, MI

#1- “Annie”

Zach- 5:55

Lexi- 7:56

 

#2- 10:00 AMRAP

10 Push-Ups

15 Banded Good Mornings

2 Stair Ascents

 

Zach- 7 rds+17 reps

Lexi- 6 rds+5 reps

 

#3- Partner WOD- 5 RFT

10 “Stone Throws”

*partner works for burpee reps while other partner works

 

Zach and Lexi- 10:54, 142 total burpees

8.27.14- From CrossFit 269 in Kalamazoo, MI

#1: 1RM Strict Press

 

Zach- 150 lbs

Lexi- 95 lbs

 

#2: 1 Mile Run

 

Zach- 6:10

Lexi- 7:20

DCIM100GOPRO

 

#3 (BONUS) Sleeping Bear Dunes Partner Run

Zach and Lexi- 38:12

 

8.26.14- From CrossFit 269 in Kalamazoo, MI

#1: 12:00 to find 1RM Power Clean

 

Zach- 257 lbs (new PR)

Lexi- 160 lbs (new PR)

 

#2: 8:00 AMRAP

Power Cleans @ 90% of 1RM

 

Zach- 23 reps at 230 lb.

Lexi- 33 reps at 135 lbs

 

8.25.14- From CrossFit South Bend in Mishawaka, IN

8 Rounds for Reps-

:30 on, :15 off

Pro Shuttle: 5-10-5

Ground-to-Overhead with plate (45/35)

*score total G2OH reps

 

Zach- 87 reps

Lexi- 81 reps

 

 

8.24.14- From CrossFit Naptown in Indianapolis

5 RFT

15 Wall Balls (20/14)

10 Power Clean & Jerks (95/65)

 

Zach- 8:36

Lexi- 11:00 (used 75 lbs. on accident…whoops)

DCIM100GOPRO

 

8.23.14- From KW CrossFit in Greater Cincinnati

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Thrusters (53-53/35-35)

Pull-Ups

Ring Dips

 

Zach- 12:12

Lexi- 15:19

 

8.22.14

Speed Clean Ladder -Last WOD at MRCF 😦

Zach last round- 230, 235, 240, 245, 250-  2:58

Lexi last round- 155, 160, 165, 170

 

 

8.20.14

2 RFT

34 KB Swings  (53/35)

51 Double Unders

17 Snatches  (95/60)

 

Zach- 6:57

Lexi- 9:57

 

8.19.14

19:00 AMRAP

3, 6, 9, 12, 15, 18……

Ring Dips

Banded Good Mornings

Pull-Ups

 

Zach-  328 reps

Lexi- 329 reps

 

8.18.14

3 RFT

21 Med Ball Sit-ups (20/14)

12 Push Press (125/80)

400m run

 

Zach- 9:25

Lexi- 11:50

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