Monthly Archives: January 2013





  • Deadlifts 225/155
  • Hand Stand Push-ups

Scaling: 105# deadlifts, Box HSPU

Score: 4:35

I went light on the deadlifts because of my knee and the fact that I was not feeling 100%.





20 minute AMRAP

400m run followed by pull-ups. Must run 400m each time you release the pull up bar

Score will be total # of pull-ups

Scaling: Green band on pull ups

Score: 53 pull ups



1/22/13 WOD:

In 18 minute complete as many rounds as possible of:

  • pull-ups
  • push press 115/75
  • double unders
  • First round 3 reps, second round 6 reps, third round 9 reps and so on… adding 3 reps to every round.

Scaling: 65# push press; DU attempts

Score: 204




Strength: Front Squat 5×5 at 80% of 1 rep max.

Score: 125# felt good. 130# would have been closer to 80% of my 1Rm of 165# but I didn’t want to aggravate my knee too much. This was challenging but felt ok for the knee.

For Total Reps:
-4 minute AMRAP of
5 Box jumps 24/20
7 Hang Snatches 95/65
*Rest 1 minute*
-4 minute AMRAP of
5 Toes to bar
7 KB Swings 1.5/1 pood
*Rest 1 minute*
2 minute AMRAP of

Scaling: 55# snatches

Score: 97



Skill: Turkish Get up. 10 TGU each side 1.5/1 pood

Scaling: Uh…started with a 10kg kettlebell & then switched to a 15 lb dumbell. My left arm is way weaker than my right. 

WOD: 10…1 reps of ground to overhead 135/95 and bar facing burpees

Scaling: 55lbs

Score: 17:48

Snatched all the reps. I got so messed up on counting in several rounds so I ended up doing more reps than necessary but oh well, I got a good workout.