110730

skill work:
snatch progressions - 1 hour
http://www.youtube.com/watch?v=7h4r8tWGAKM
http://www.youtube.com/watch?v=HWtW4xLLOLY&feature=player_detailpage
http://www.youtube.com/watch?v=CI-IV1uw7KY&feature=related

2011 Reebok Crossfit Games - day 1 replay:
http://espn.go.com/espn3/player?id=221476&league=CrossFit%20Games&size=condensed

110729

4 rounds for time:

row 250m (http://www.youtube.com/watch?v=-ceM4HHukhE)
10x bench press, body weight (scott 175lb) (http://www.youtube.com/watch?v=Sv6noz4RSDI)

scott 6:41

110728

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:

pull-ups
box jumps, 24"
kettlebell swings, 24kg/53lb

scott 7:41
anaida 9:49 (18" box; 30lb kb)

110727

'Mini Cindy' for Nikki (http://www.youtube.com/watch?v=q7pIXE12vNo)

10 min AMRAP

5x ring rows (http://www.youtube.com/watch?v=mGDgH3yBDmk)

10x push-ups (http://www.youtube.com/watch?v=JcfkQioj7QY)

15x squats (http://www.youtube.com/watch?v=iOdwETDQXCw)

nikki: 7 rounds + rows + push-ups

________________________________

10 min AMRAP

5x handstand push-ups (http://www.youtube.com/watch?v=JGhdSLkf-8o)

10x kettlebell swing, 32kg/2 pood (http://www.youtube.com/watch?v=rJqPgV681Hg)

15x ghd sit-ups (http://www.youtube.com/watch?v=Ufaa41nkIP8)

scott: 6 rounds + hspu + kbs

110725

2 rounds for time:

row 500m
25x ring push ups (http://www.youtube.com/watch?v=lYAHrxCD_cM)
25x right arm dumbbell snatch, 50lb (http://www.youtube.com/watch?v=Iv-3I0L7rpk)
25x left arm dumbbell snatch, 50lb (http://www.youtube.com/watch?v=Iv-3I0L7rpk)

scott 11:35

110723

skill work:
1 hour: squat cleans (http://www.youtube.com/watch?v=G1pQ_1rgLls)

110722

3 rounds for time (100 degrees @ time of wod)

25x wallball, 20lb ball (http://www.youtube.com/watch?v=kVQ-auXtPag)
25x box jumps, 24" (http://www.youtube.com/watch?v=GgjCzNeGD94)
25x kettlebell swing, 24kg (53lb) (http://www.youtube.com/watch?v=rJqPgV681Hg)

scott 11:30

110721

skill work:

power clean and hang power clean

http://www.youtube.com/watch?v=mCUmi2oqlvA

http://www.youtube.com/watch?v=bzQJB9XHd5c

scott: 95lb - 185 lb

110719

4 rounds for time:

run 400m
25x deadlift, 135lb

scott 10:59
anthony 17:20
anaida 14:50 (65# DL)

110718

as many rounds as possible in 15 min:

1-hand kettlebell overhead walk, 50lb - 50 yards (http://www.youtube.com/watch?v=XmbvDWVfIso)

7x ring dip (http://www.youtube.com/watch?v=afnEmGzx0Oc)

7x knees-to-elbows (http://www.youtube.com/watch?v=kqOgtFcqWbE)

scott 11rds + kb walk

anthony 10 rds (mod. dips)

anaida 10 rbs (20#kb; mod. dips)

110717

"Tabata This!"

http://media.crossfit.com/cf-video/CrossFitLA_TabataThisWOD.wmv

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "meters".


scott: 85m, 18, 5, 8, 11

110715

for time:

run 800m
then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of
thrusters, 95lb/45lb (http://www.youtube.com/watch?v=4OhqIGYqELk)
kettlebell swings, 32kg/30lb (http://www.youtube.com/watch?v=rJqPgV681Hg)
then run 800m

scott 18:04
anaida 20:56

110712

AMRAP 12 min

5x pull-ups (http://www.youtube.com/watch?v=tAZaHzd6qAY)

10x push press, 95lb (http://www.youtube.com/watch?v=h6oQLMcTGTo)

15x walking lunge steps (http://www.youtube.com/watch?v=n_xR8h2eCBI)

scott: 9 rounds + 5 pull-ups

anaida: 8 rounds + 5 pull-ups & 6 push press (45# push press, scaled pull-ups)

110711

21, 15, 9 rep rounds for time:

sumo deadlift highpull, 135lb (http://www.youtube.com/watch?v=MTafqGjSeXk)
ring dips (http://www.youtube.com/watch?v=DHTAAutmlJY)
box jumps, 24" box (http://www.youtube.com/watch?v=UweKybOuivA)

scott 7:22
anaida 6:09 (30# kb-sdlhp; parallette dips)

110709

skill work - 1 hour:
hang power clean http://www.youtube.com/watch?v=mCUmi2oqlvA
power clean http://www.youtube.com/watch?v=bzQJB9XHd5c

110707

for time:

run 800m
20x cleans, 135# (http://www.youtube.com/watch?v=46cCnuFPG8w)
run 400m
20x cleans, 135#
run 800m

scott 13:31
anaida 15:15 (45# clean)

110706

3 rounds for time:

row 400m (http://www.youtube.com/watch?v=-ceM4HHukhE)
15x thrusters, 95lb (http://www.youtube.com/watch?v=4OhqIGYqELk)
15x pull-ups (http://www.youtube.com/watch?v=tAZaHzd6qAY)

scott 10:54

110704

http://www.crossfit.com/mt-archive2/007739.html

shoulder press,5 sets of 5 reps (record weight)

http://www.youtube.com/watch?v=xLcntfkyXbM
http://www.youtube.com/watch?v=SAXPJ3PfdyY&feature=relmfu

scott: 105, 125, 135, 135, 135

110703

http://www.crossfit.com/mt-archive2/007727.html
3 rounds for time
12x front squat, 135lb
12x burpee pull-ups
scott 7:36

110701

complete for time:

run 800 m
30x dumbbell clean and press, right arm, 50lb
30x dumbbell clean and press, left arm, 50lb
run 800m
 scott 11:47