sun, june 27, 2010

part 1:
A1. Front Squat @ 30X0; 5,4,3,2,1; rest 20 sec
A2. 25 unbroken chin ups x 5; rest 4 min
B. GHD Sit Ups @ 2010; 20 x 6; rest 60 sec

4+ hours

part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 5
(10 min - walk rest)
Row 45 sec @ 95%
Rest 4:15 x 5

part 1:
A1. Bench Press - 165# amrap; rest 10 sec
A2. AMRAP Chin Ups; rest 3 min
5 sets
(score is total reps)

rest 4 hours

part 2:
8 sets:
Row 30 sec @ 100% effort
Rest 2:30
(record total avg watts, divide by BWT in # as score)

post loads, scores and notes to comments


Soren said...

A1: 85,90,95,100,105
A2: 5x25 UB
B: Situps, no GHD at home, 20x4, not feeling too flash!

the last 105 was ugly, a battle royal to get up!


Jenny said...

Is there a different rx'd weight for the bench press amrap for women?

Anonymous said...


Garage Crossfitter said...

A 95 115 135 145 155
B1 155 160 165 170 175(4)
B2 20 20 20 20 15+3+2 (weak mentally last set)
C 15x3 at tempo.
Anterior chain was trashed at this point and I only waited 30 min after eating bfast to do this one, haha those situps felt like doing fran after eating a quarter pounder at mcdonalds, haha. this is only the 2nd wod ive done in over 6 weeks that was heavier on the anterior chain so im happy with the outcome.

PRM said...

Part 1
A1. 155,165,175,185,195
A2. 20, 19,13,13,13
B. 20,13,13,13,13,13

Lucas said...

A1. 155, 175, 195, 215, 225 broke tempo on last rep
A2. All sets unbroken
B. Abmat situps at tempo
Part 2 later

jay rhodes said...

Placed 2nd in the Ontario Challenge yesterday. Very within reach of first. Feel like I under-performed on events 1&2, but came back strong on 3&4.
Here are videos of those events for anyone interested.

Event 3 [short clip]

Event 4 [Part 1]

Event 4 [Part 2]

Eric S said...


Part 1:
A1. 135, 155, 175, 185, 195
A2. UBx3, 20-5, 17-8
B. as Rx'd

Part 2:
Lost my record sheet, but I believe avg wattage was around 320 and avg distance was around 245m.

DAVID X said...

A1. Front squats: 135x5/245x4/255x3/260x2/265x1
A2. Unb/20+5/15+10/15+10/10+10+5
B. UnbX6

Jenny said...

115# bench: 15, 13, 8, 8, 9
pull-ups: 18, 20, 15, 17, 15
TOTAL: 138

DeeJay said...

2010 part 1-
Bench - 19-12-9-10-7
Pullup - 32-19-10(brain fart)-15-20

I think overall I left too much in the tank for each round..

Erik Luber said...


A1. 55, 60, 65, 70, 75
A2. All UB
B. All UB (oops, didn't see the 2010 tempo just did them)

Last 10 reps of 5th set of PUs were all singles, but never let go of the bar. FS felt much stronger and controlled than the last few times doing FS. Last set of GHDs forced me to really dig in.

irongirl said...


A1. 90,95,100,105,105
A2. 17-8,13-12,10-15,7-18,10-15
B. 20x6UB

Part 2. Later

Back again, this time hopefully for good....back injury is better finally but have lost alot of strength over the past couple months...good to be back at it though!

BK said...

Part 1;

177 total reps

deepak said...


Teres Minor injury -- PU's and MU's hurt like a b$%#^

Sub 2pood KB swings for PU's

BP: 13,12,11,8,7
KBS: 30, 26, 22, 20, 20

Andrew said...


Part 1:
A1. 205, 225, 235, 245, 255
A2. 15, 15, 15, 15, 10
B. UB, UB, 10+5+5, 14+6, 15+5, 14+6

A1 felt good. Really feel like Rx tempo is making me stronger.
A2 Shoulders are still a problem, so stopped the set when I felt like I lost some shoulder control/was opening up more than is prudent
B paused whenever I felt myself losing the tempo.

Part 2 tomorrow.

DeeJay said...

2010 part 2-
avg watts per set - 734/585/565/556/537/556/501/537
total avg watts/ bwt = 574/210 = 2.73

Marshall said...

Part 1.
A1. 135/165/185/205/235
A2. 15-5, 15-5, 15-5, 15-5, 15-5
B. 20/20/20/20/20/20

I'm already sore from yesterday's WOD. Still trying to ease myself back into things. I kept the CU's at 20 for today.

B-Rad said...

Part 1:
Bench: 13,12,10,9,9
Pullups: 16,14,14,15,14
Total Score 126

Part B:
Avg watts per set 425/449/474/483/519/509/492/565
Total Score 2.51

Chris Fodera said...



A1. 185x5, 205x4, 220x3, 235x2, 250x1
A2. All unbroken
B. All unbroken

A1. These all felt really good and I can definitely go heavier next time
A2. ButterFly kip was not in rhythm for 1st set, but OK for 2nd and 3rd sets. Held BF kip for about 15-20 in sets 4 and 5 before losing rhythm and regular kipping out the rest.
B. GHDs have been my nemesis since taking time off after surgery. Normally, 20x6 is easy for me. Kicked me in the junk today as has all recent GHD SU workouts.

Craig said...

A1. 185/195/205/215/225
A2. u/b x3. felt a pull in my shoulder so I called it w/ the p/u's
B.20 x 4. out of time

squats felt good. good tempo.

Melissa said...


115# Bench

A1. 4, 2, 4, 4, 4,
A2. 20, 16, 14, 13, 13, 13 (hands pretty blistered from CTB ladder in our little comp yesterday)


Part 2:
Had to sub running for rowing.
All 30 second sprints were between 170 - 175 meters

Michael FitzGerald said...

Pt 1.
A1. 15/11/8/8/7 = 49
A2. 30/20/15/16/22 = 103
Total = 152

Julian Cruz said...

A2.UB, brokenx4

A1 felt good but could have gone heavier. A2 was brutal bc i tore my hands badly on wed wod so i didnt want them to get worse.

Part 2 later tonight

Jenny said...

row watts:
361 372 366 375 371 364 365 389
realized on the last set where 100% effort should have been the whole time.

avg watts/ bwt = 2.55

b-mac said...

A2.33-20(stupidly let go, don't know why)-25-25-25

63 BPs, 128 PUs

B. didn't write down each set, but my score was 2.77. More a result of a low body weight, my rowing is 'effing awful.

PTS said...

had to switch the order today and had to sub run for row

first 8 runs felt good. lost a little power on the last two.

part 1
A1. 175,195,225,250,270(PR)
A2. unbroken
B. unbroken.

felt great today. That probably has something to do with 9 hours sleep on consectutive nights.

BK said...

Part 2:
546/201= 2.71.
DeeJay, used ya as a benchmark and had ya numbers next to me as I rowed, glad I did.That 1st row of yours over 700+ mate, was massive!

Pfeifdog said...



A1. 205x5, 225x4, 245x3, 265x2, 285x1
A2. broken pulls felt week at the begining
B. All unbroken

A1. Need to go heavier next time.

Row went OK, definitely feel the GHD situp about round 2.

Julie Migliaccio said...


part 1
A!.:Bench at 115 lbs 9,8,6,6,6
A2:Pull ups 10,9,6,9,6

Echoing Mel about the hands..did an in house comp at CFP yesterday and hands pretty mangled and sore..grip went before swing but felt good...

Subbed sprints as well for row after much pulling this weekend and running needs more work
8 sets of 30 sec between 150 and 165 meters...I was really cranking as fast as I could.

PRM said...

Part 2
Avg watt/bwt = 455/162= 2.8
Hamstrings were killing from yesterday's GHDs after 6 rnds.

joey warren said...
This comment has been removed by the author.
joey warren said...

Think Im ready to jump back into the 2010 games prep wods, my back is feeling great, I will just ease back into the heavy lifting.

My back recovery wod (last one) :
5 rounds:
30 x box hops @ 20"
15 x burpees
75 x DUs
3 min rest
video of this at track:

rest 4 hours

part 2
OHS x 8 @30x0 - 75/95/115/135
weighted chins @3010 x 4 - BW/25/40/55
4 sets:
40 unbroken ball walls- rest 3 min
30 unbroken chins COVP - rest 3 min
all unbroken (very tough)

Eric Montgomery said...

Part 1
A1. 90kg x5, 98x4, 104x3, 110x2, 116x1
A2. 25x5 unb, ~30-33s per round
B. Cut to 4 sets of 20.

No time for part 2.

Dustin said...

Friday June 25th (Couple Days Behind)

part 1:
A. Muscle Snatch @ 11X1; 2-3 x 3; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 4; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 7; rest 2 min
D. GH Raises @ 20X0; 15 x 5; rest 90 sec

rest as needed

part 2:
7 sets:
15 burpees
20 unbroken box jumps - 20/14"
25 unbroken double unders
rest 2 min

Part 1

A) 115, 115, 135
B)135, 155, 155, 165
C) 155, 155, 155, 165, 165, 175, 180
D) First 3 sets unbroken, last 2 broken

Part 2

1) 1:38

sHELLy said...

Did not follow the recipe today…

Pt: 1
105lb BP & did C2B pull ups (cause I need to work on them)
A1. 8, 7, 6, 6, 3
A2. 9, 10, 8, 7, 9

Pt: 2
Did a longer metcon cause I felt like I needed to check my engine. All good!

Fun in the sun at the Hound Pound today!

Stephen B. said...

Part 1:
A1. 215/230/245/255(1)/260
A2.UBx5 (COVP)
B.UBx6...ouch...def it!

rest 4.5 hours

Part 2: no 10 minute rest...did intervals straight through...damper on 6
higher numbers in the later sets can likely be explained by the shitty warm-up.

looking forward to next phase

Chris Fodera said...



Part2 (Meters):
240, 246, 244, 245, 245, 245, 244, 241, 242, 247

- Kept 450+ for AvgWatts on all of the first 5 except the second interval when I dipped into the 440s. Was a little more sporadic for AvgWatts on the second 5. Started in the 450s, then fell into 440s for second, and 430s for 3rd and 4th. Finished with a 463 though.
- May be time to up the damper...have a nice bruise just below my sternum from the C2 handle.

PukeNMike said...

A1. 225,255,275,295,325
A2. UB,UB,UB,12/13,12/8/5

Keeping FS tempo was really tough.
Hands hurt like crazy.

B. UB, last 5 sets broken up like crazy. I really need to work on these.

Part 2:
247,255,254,256,253, 250,255,250,255,259

Great workout today. Looking forward to some much needed rest. I am really enjoying the programming. Can't wait to see where it takes me.

-Mike McGoldrick

Brent Maier said...

Wife's birthday today and had a full day. Had to take it off. Having done 6 sets of 25 last week. I don't feel too bad. Looking forward to the next cycle!

Brandon said...

Part 1
A1. 205/225/245/265/285
A2. ub x 5
B. ub x 6

Part 2
Total: 2480


Paul Klein said...

2011 done on 6/28/2010

A1. 185/205/225x2/225/230
A2. ub/ub/20+5/20+5/10+5+5+5

Oh brother did the wheels come off on this one. I have three rep max front squat of 245, but today I failed at 225? The tear in my left hand is healed enough to do pull ups, and just like the front squats I had no thunder. So I shut it down for the day.

Alex said...

Yikes! I'm such a delinquant when it comes to posting! Only getting around to it now.

Saturday's WOD

A- 85/95/100/105/110
PR for Push press..used the same weight for all. Not sure if I should be adding weight on for the diff. exercises in the set.

B1- 50 / 55/ 60 / 65 ( snatch grip PP...that's tough stuff!)

B2- 4 / 4/ 4/ 4 no problem. Should I be adding weight?

+ Metcon
2 rounds + 3 L-Pull Ups

HSPU is nearly imposible for me: handstand skills are good, I go down slow on the negative, hold slightly above the ground come out of the HS, and do that again. Am not able to push up. Any suggestions? Box HSPU better?

Alex said...

Me again!

Sunday's WOD

A1- 85 / 95 / 105 / 115 / 120 New PR!
A2- All BK
16-9 / 13-6-6/ 10-10-5/8-5-5-5-4/ 5-5-5-5-5. Yikes! When does that get easier?

B- UB/UB/UB/10-10/10-10/10-5-5.

Wrote dow the workout wrong!~
1X 5 times 45 secs row at 95% with 45 secs rest

197m/ 200m/ 197m/ 192m/ 189m

Constructive feedback welcome :)

Brian said...

June 14 WOD for 2011

A. Close Grip Bench Press - find your 1RM
B. Seated Behind the Neck Press - find your 1RM
(bar starts on neck, not overhead, start in high bar back squat position, then sit back unsupported on bench, set it, then press)
C. Supinated 1RM Chin Up weighted
D. DB External Rotation @ 3010 - amrap/arm @ 10% A - 1 set per arm
(10% of A as DB per hand)

post exactly like this:
2. % of CGBP 1RM used for #2
3. % of CGBP used for #3 including bwt in # (i.e. 90# DB + 160# bwt = 250#)
4. reps/arm using 10% of CGBP 1RM
(i.e. 290#, 64%, 87%, 8 reps/arm)

1. 230#
2. 57% (132#)
3. 115% (93.5# DB + 170# BW = 263.5)
4. 8 R / 5 L (used 20# weight with rope attached, no options. Will redo this. Awkward on hands.)

Notes: WOD at WCEMS station 4 with limited equipment. 3-4hrs broken sleep night before.

Krazy said...

I'm sorry if this is explained somewhere but I was unable to locate it.

So the 2010 programming is for people prepping for the 2010 Games and the 2011 programming is for people prepping for 2011 games?

Sean Cummings said...

A1. 185, 195, 205, 225, 245 (PR)
A2. 25, 25, 18, 20, 21
B. Only did 4 rounds due to time

Michael said...

A1. 225,235,245,255,265
B. full ROM but only 10 each set. Still recovering after surgery. Even just 10 felt brutal. I really hope this works.

25 minutes rest (couldn't go later)


A1. Felt strong, but last two sets got ugly.
A2. All UB, but hands hurt big time.
Rows - tried to stick at 95% (not 100). By sets 6-10, had no fuel in the tank. Really feeling the short break and little food I had between.

Rooney said...


performed 7/4/10

again, had to modify due to lack of equipment while on vacation. Also, couldn't convince family that part II was going to happen on 4th of July in the States.

A1.with Smith Machine; not sure of weight, but just tried to keep tempo and make it difficult.
A2. Couldn't kip, so shot for 15 strict per round: 15,15,15,13+2, 12+1+1+1
B. No machine, so did straight-leg sit-ups. UB.

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