Coach Gilly Performance

Performance

10 min AMRAP = 5 + 4

3 cleans @ 75 lbs

6 toes to bar

9 pike pushups

50 single unders

Dec 2 Workout

Performance

For time = 22:33

800m run

-then-

4 rounds: 

12 thrusters @ 65 lbs

6 rope walks

-then-

800m run

Nov 28 Workout

40 min AMRAP = 4

400m run

100m farmer carry @ 26 lbs

400m row

1 mi assault

Improved from the last one from August 2017, which was 3+1060!

Nov 26 Workout

Performance

With a 12:00 running clock = 0

1.5 mile assault

60 situps

40 single-arm dumbbell snatches alternating @ 30 lbs

14 box jump overs @ 24"

After 20 box jump overs, supposed to be AMRep wallwalks.

Subbed 800m run with 1.5 mile assault due to rain.

Nov 25 Workout

Fitness

25 min AMRAP = 1 + 100

50 cal assault

30 strict pullups/ring rows

75 wallballs @ 16 lbs

75 kettlebell swings @ 53 lbs

50 medball situps @ 16 lbs

400m medball carry @ 16 lbs

Partnered with Mike F.

Soy-Marinated Steak

With peanut satay sauce and crispy broccoli.

Tex-Mex Tilapia

With cilantro lime couscous and green beans.

Thanksgiving WOD

400m run

150 jumping jacks

400m run

25 burpees

400m run

200' bear crawl

400m run

100 mountain climbers

400m run

100 air squats

Teamed with Hal B, Zane B, Karen G, Kelly G, Mike F, Randy and his two kids.

Nov 21 Workout

Strength

Shoulder press = 75 lbs

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

Performance

Every 2:00 for 12:00 (6 sets):

5 strict pullups

8 push jerk @ 75 lbs

10 burpees over bar

5/8/8

5/8/6

5/8/3

5/8/3

5/8/3

5/8/6

Strip Steak and Truffle Fries

With pepper and a watercress salad.

Barbecue Pork Meatloaves

With creamy slaw and sweet potato wedges.

Deck of Cards

Performance

In teams of 3-4 athletes, complete a full deck of cards for time = 32:36

Hearts - pushups

Clubs - knees to elbow

Spades - kettlebell swings 

Diamonds - airsquats

Joker - 400m run

95 pushups

95 knees to elbow

95 kettlebell swings @ 53 lbs

95 airsquats

800m run

* one card is flipped over at a time and all athletes must complete the required reps of the designated movement before the next card is flipped.  Face cards are 10 reps.  Aces are 11 reps.

I did this alone.

Classic Roasted Salmon

With crispy potato rounds and dilled veggies a lá Crystal.

Nov 16 Workout

Core Strength

3 sets:

Side-plank x :30 per side

V-up x 15 reps

Windshield wiper x 5 reps

Performance

2 rounds for total reps = 64-68

2:00 to complete:

100m run then AMRep dumbbell step ups @ 25 lbs

Rest 1:00

2:00 to complete:

5 strict pullups then AMRep burpee box jump overs @ 24"

Rest 1:00

2:00 to complete:

50 single unders then AMRep situps

Rest 1:00 between rounds

Nov 14 Workout

Strength

Back squats = 105 lbs

5 @ 105 lbs

5 @ 105 lbs

5 @ 105 lbs

Performance

For time = 15:00

40 kettlebell swings @ 53 lbs

30 medball squat cleans @ 20 lbs

20 toes to bar

100m overhead plate carry @ 45 lbs

20 toes to bar

25 medball cleans @ 20 lbs

Hit timecap.

Meatloaf A Là Mom

With roasted root veggies and thyme gravy.

Pineapple Pork Chops

With green beans and Jasmine rice.

Nov 12 Workout

Performance

14 min AMRAP = 0 + 145

50 box jumps @ 24"

50 toes to bar

45 single arm dumbbell snatch @ 30 lbs

Three Wise Men

Performance

"Jeremy"

4 min AMRAP = 2

5 hang snatch @ 75 lbs

10 burpees over bar

Rest 2 min

"Ben"

4 min AMRAP = 1 + 2

10 power cleans @ 95 lbs

20 pullups

Rest 2 min

"Beau"

4 min AMRAP = 1 + 10

15 box jumps @ 24"

30 wallballs @ 14 lbs

Argentine Chimichurri Steak

With a sweet potato, poblano, and tomato jumble.

Turkey Chiles Rellenos

With poblano peppers and chipotle sauce.

Korean Beef Bibimbap

With zucchini, mushroom, and carrot a lá Crystal.

Nov 5 Workout

Performance

10 rounds = 14:43

2 strict pullups

4 front squats @ 75 lbs

6 burpees

Nov 4 Workout

Performance

5 min AMRAP = 2 + 5

10 pullups

15 wallballs @ 16 lbs

Rest 2:00

5 min AMRAP = 2 + 13

9 power cleans @ 75 lbs

10 burpees over bar

Rest 2:00

5 min AMRAP = 2

100m farmer carry @ 44 lbs

200m run

Pork and Thai Basil Stir-Fry

With bok choy, Basmati rice, and Sriracha lime sauce.

Nov 1 Workout

Strength

Back squat = 95 lbs

5 @ 95 lbs

5 @ 95 lbs

5 @ 95 lbs

Fitness

4 rounds = 10:32

12 dumbbell hang power clean and push jerk @ 20 lbs

10 pushups

20 Russian twists @ 15 lbs

100m run

Creamy Mushroom Pork Chops

With crispy potatoes and brussel sprouts.

Bánh Mì Burgers

With Vietnamese-style lemongrass pork and sriracha mayo.

Oct 28 Workout

Fitness

For time = 30:49

60 cal row

60 hang power cleans @ 75 lbs

60 toes-to bar / v-ups

60 burpees

60 kettlebell sumo deadlifts @ 53 lbs

60 box jump overs @ 20"

60 cal assault

Turned into a partner workout due to space issues.  Partnered with Mike F.

Teriyaki Salmon

With green beans and jasmine rice a lá Crystal.

Adobo Loco Steak

With a poblano, corn, and crispy potato hash a lá Crystal.

Thai-Spiced Pork Meatballs

With yakisoba noodles and broccoli.

Oct 22 Workout

Fitness

For time = 7:59

18-15-12-9-6 pushups

50-40-30-20-10 airsquats

Carolina Barbecue Chicken

With quick stovetop mac 'n' cheese and green beans.

Oct 21 Workout

Performance

For time = 27:40

Relay run 1600m

75 pullups

75 front squats @ 75 lbs

75 kettlebell swings @ 53 lbs

75 cal row

During pullups, partner in plank hold.

During front squats, partner does an overhead plate hold @ 25 lbs.

During kettlebell swings, partner does a deadlift hold @ 75 lbs.

The workout is one person working at a time.  The run can be done in any kind of distance increments (100m, 200m, 400m, etc), with partners alternating until 1600m is completed.  All other movements have one athlete working while the other does a hold (except the row).  25 min timecap.

Partnered with Geoff S.

Oct 17 Workout

Strength

Shoulder press = 68 lbs

5 @ 58 lbs

5 @ 63 lbs

5 @ 68 lbs

Performance

12 min AMRAP = 3 + 25

3 pullups

9 box jump overs @ 24"

27 kettlebell swings @ 53 lbs

Southwestern Stuffed Peppers

With ground beef, quinoa, and Monterey Jack cheese.

Chicken Sausage Pizzas

With broiled zucchini and fresh oregano.

Oct 15 Workout

Strength

Shoulder press = 75 lbs

5 @ 55 lbs

5 @ 65 lbs

5 @ 75 lbs

Endurance

40min AMRAP = 3 + 200

400m run

30 airsquats

30 cal row

30 situps

20 cal assault

Crispy Breaded Tilapia

With asparagus, lemon chive sauce, and ciabatta toasts.

Beef Rice Noodle Bowls

With carrots, cucumber, and peanut sauce a lá Crystal.

Oct 8 Workout

10min AMRAP = 3 + 45

30 single unders

20 situps

10 burpees

5 box jumps @ 24"

Beef Ragù Spaghetti

With zucchini, parmesan, and pepperolio.

Chicken Pineapple Quesadillas

With pico de gallo and Southwestern spices.

Cauliflower Bacon Mac 'N' Cheese

With cavatappi pasta a lá Crystal.

Proscuitto-Wrapped Chicken

Over truffle mushroom risotto.

Dark Horse Derby 2017

Event 1

2 rounds = 1 + 804

750m row

50 wallballs @ 20 lbs

30 cals assault

Hit the timecap 

* EMOM both partners must do 3 burpees before continuing workout.  Work can be partitioned any way.  15 min timecap

Event 2

Bench press

10 @ 95 lbs

Hang power clean

1 @ 115 lbs

1 @ 120 lbs

Hang clean PR!

Event 3

12 min AMRAP:

20 dumbbell push press @ 25 lbs

30 pullups

40 box jumps @ 24"

50 kettlebell swings @ 53 lbs

During the push press, the other partner is hanging from a bar.

During the pullups, the other partner is holding dumbbells overhead.

During the box jumps, the other partner is in a standing goblet hold.

During the box jumps, the other partner holds a plank.

Floater

Max tire flips @ 400 lbs in 2 min

Rest 1:00

Max reps sandbag @ 60 lbs and youself over jerk blocks in 1 min per partner

Partnered with Kevin T. 11th out of 12th place.

Sesame Beef Tacos

With quick-pickled veggies and spicy crema.

Sep 28 Workout

3 rounds for consistency = 48-47-42

2min assault = 21-20-18

2min rest

2min row = 27-27-26

2min rest

* Record total cals for each round

In 6min perform:

800m run

Then max single unders with remaining time = 35

Cool down:

200m walk

Couch stretch 1min per leg

1 min child's pose

Butternut Squash Agnolotti

With kale in a sagebrown butter sauce.

Sep 26 Workout

Strength

Bench press = 95 lbs

7 @ 75 lbs

7 @ 85 lbs

7 @ 95 lbs

Fitness

For time = 12:30

50 push press @ 25 lbs

20 rope walks

50 kettlebell swings @ 53 lbs

50 ring rows

50 cal row

Partnered with Roddy C.

Balsamic-Drizzled Skirt Steak

With garlic herb toasts and pear salad.

Pushing Helen

Performance

3 rounds = 14:10

400m run

15 pushups

21 kettlebell swings @ 53 lbs

Lift Up Autism

Fitness

5 min AMRAP = 2 + 35

4 hang power cleans @ 85 lbs

24 single unders

10 pullups

Judged by Hal B.

Spiced Dijon Salmon

With apple arugula salad and couscous.

Coach Kelly M

Strength

3 sets:

Opverhead banded kettlebell stability walk, 100' for load = 36 lbs

Rest :30

V-sit flutter kicks x 20 reps

Rest 1:00

Performance

18min AMRAP = 3 + 27

3 chest to bar pullups

6 front squats @ 75 lbs

9 box jump overs @ 24"

12 burpees

15 cal row

Sept 19 Workout

500m row = 1:51

Rest 3:00

Run 3x400m = 2:44-2:23-2:03

Rest 2:00 after each run

4 sets for cals = 13-10-10-7

:30 assault sprint / 2:30 rest

2 min easy on bike

200m walk

2 min couch stretch

Sept 17 Workout

Performance

For time = 9:21

22-16-10

Dumbbell snatch alternating @ 35 lbs

Toes to bar

One-Pan Hearty Pork Chili

With kidney beans and poblano pepper a lá Crystal.

Sept 16 Workout

Performance

3k row for time = 13:21

Rest 3:00

3 rounds = ?

21 front squats @ 75 lbs

27 burpees over partner

* Partners alternate rows every 500m

Burpees over partner have to be over mid body.

Partnered with Mike F.

Mushroom Gravy Chicken

Over couscous with lemony arugula.

Sep 12 Workout

Strength

Push press = 115 lbs

8 @ 75 lbs

6 @ 85 lbs

4 @ 95 lbs

2 @ 105 lbs

2 @ 115 lbs

Performance

3 rounds, each for time = 3:47/4:07/4:15

9 squat cleans @ 75 lbs

12 burpees

15 cal assault

Rest 2:00 between rounds

September 10 Workout

Performance

3 rounds:

2:00 to complete:

15 burpees then AMRep chest to bar pullups = 10-5-8

Rest 1:00

2:00 to complete:

50 single unders then AMRep shoulder to overhead at 75 lbs = 10-9-9

Rest 1:00 between rounds

Pork Tenderloin à L'Orange

Over a kale, pecan, and wild rice salad.

Melty Monterey Jack Burgers

With red onion jam and zucchini fries.

Chicken Under a Zucchini Blanket

With mashedpotatoes and green beans  lá Crystal.

Sep 5 Workout

Strength

EMOM for 10 min: 

1 hang squat clean, building = 70 lbs

1 @ 45 lbs

1 @ 50 lbs

1 @ 55 lbs

1 @ 60 lbs

1 @ 65 lbs

1 @ 70 lbs

1 @ 70 lbs

1 @ 70 lbs

1 @ 70 lbs

Fitness

For time = 10:06

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

Box jumps @ 24"

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

Plate ground to overhead @ 25 lbs

-then-

500m row

Hotshots 19 - Fitness

Fitness

20 min AMRAP = 3 + 100

400m run

30 airsquats

19 kettlebell swings @ 53 lbs

7 strict pullups

Bacon Apple Breakfast Pizza

With ricotta and balsamic onion a lá Crystal.

Creamy Potato Cod Cakes

With green salad and lemon aioli.

Mu Shu Pork Tacos

With stir-fried veggies and hoisin mayo.

"Boone" - Performance

Performance

3 rounds = 40:59

200m run

15 thrusters @ 75 lbs

200m run

15 bar-facing burpees over bar

200m run

15 power cleans @ 75 lbs

Aug 29 Workout

8 sets:

:30 sprint :30 jog @ 50% effort

Rest 2 min

8 min EMOM = 25 cals

Min 1: :30 assault

Min 2: :30 plank hold

Rest 2 min

8 min AMRAP ladder = 12 + 21

3 cal row

3 burpees

6 cal row

6 burpees

9 cal row

9 burpees

12 cal row

12 burpees

15 cal row

6 burpees

Burpees were supposed to be burpees over rower, but couldnt due to space issues.

New York Strip Steak Panzanella

With arugala, heirloom tomatoes, and garlic croutons.

Aug 27 Workout

Fitness

For reps = 173

Tabata assault (32)

Rest 1:00

Tabata kettlebell swings @ 44 lbs (70)

Rest 1:00

Tabata burpees (31)

Rest 1:00

Tabata wallballs @ 14 lbs (40)

I forgot to do the rest periods.

Italian Ciabatta Cheeseburgers

With mozzarella, onion, and balsamic greens.

Aug 23 Workout

1 mile relay run (8x200m run) = 7:12

@10:00 mark:

2,000m row = 9:26

@22:00 mark:

5:00 assault for cals = 61

Partnered with Nicole G.

For the row, partners switch every minute.

Lemon Ricotta Pancakes

With sausage and orange wedges a lá Crystal.

I used different sausages (Aidell's Italian) and we skipped the oranges.

Aug 20 Workout

Performance

For time = 11:06

15-12-9-6-3

Kettlebell sumo deadlift high pull @ 62 lbs

Box jumps @ 24"

Toes to bar

Honey Mustard Chicken

With roasted sweet potatoes, zucchini, and onion.

Aug 17 Workout

Row for total cals = 120

11 x 1min row intervals

Increase damper setting each interval from 5 to 10 then descend each minute back down ending damper setting 5.

For time = 8:07

400m run

30 sprawls

30 cal assault

For time = 5:21

200m run

20 sprawls

20 cal assault

For time = 2:08

100m run

10 sprawls

10 cal assault

Aug 13 Workout

Fitness

15 min AMRAP = 3 + 110

100m run

10 burpees

100m run

10 dumbbell hang power cleans @ 30 lbs

Blackened Fish Tacos

With caramelized pineapple and red cabbage slaw.

Crispy-Top Parmesan Chicken

With balsamic potato salad and garlic-roasted tomatoes.

Aug 8 Workout

Strength

Split Jerk = 55 lbs

3 @ 55 lbs

3 @ 55 lbs

3 @ 55 lbs

3 @ 55 lbs

Fitness

12min AMRAP = 5 + 15

50 single unders

12 single arm dumbbell snatch alternating @ 30 lbs

6 pushups

12 situps

Aug 6 Workout

Performance

7 rounds = 12:30

4 box jump overs @ 24"

4 shoulder to overhead @ 65 lbs

2 pullups

100m run

*15 min timecap

Subbed pillups for rope walks

Turkey Chiles Rellenos

With poblano peppers and chipotle sauce.

Southwestern Steak Tacos

With SunGold kiwi and avocado salsa.

Sizzling Southwestern Chicken

With a sweet potato, bell pepper, and feta jumble.

Aug 1 Workout

40 min AMRAP = 3 + 1060

400m run

100' farmer carry @ 20 lbs

400m row

1 mile assault

*Each meter counts as a rep.

First WOD as a dad!

Italian Meatloaf

With roasted green beans and mashed potatoes.