120229

"Annie" [demo]
50-40-30-20-10 reps of

double-unders

sit-ups

scott 6:48

frank 10:14

120227

3 rounds

21x ring push-ups

15x power clean, 115/75

9x pull-ups

run 200m

scott 10:35
candace 11:11
frank 12:59

120226

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

scott 111
jaclyn 100
candace 83
frank 74

120225

for time:
row 1k
50 knees-to-elbows
50 kettlebell swings
50 push-ups
50 alternating jumping lunges
50 ghd hip extensions
50 double-unders

scott 16:55
frank 19:33

120223

10-9-8-7-6-5-4-3-2-1 reps of:

thrusters 95lb/65lb
pull-ups
box jumps 24"/20"


scott 11:33 (95# thruster)
frank 12:32 (75# thruster)
candace 14:50 (65# thruster
jaclyn16:00 (65# thruster)

120221

6 rounds for time of:
20x kettlebell swings
50x double-unders

scott 10:52
candace 10:54
anaida 12:02
frank 14:41

120219

run 800 meters
21x deadlift
run 400 meters
15x deadlift
run 200 meters
9x deadlift

scott (225# d/l) 8:48
candace (115# d/l) 8:54
jaclyn (115# d/l) 10:27
lauren (60# d/l) 10:50
anaida (110# d/l) 11:30

-then-
tabata sit-ups
rest 1 min
tabata flutter kicks

021218

as many rounds as possible in 15 minutes:
10x kettlebell swings (heavy)
15x hand-release push-ups
20 yard burpee-broad jump

scott (32kg kb) 8 rounds + 13 reps
candace (50lb kb) 8 rounds + 20 reps
jaclyn (50lb kb) 8 rounds + 18 reps
anthony (28kg kb) 5 rounds + 25 reps

120217

8 rounds for time of [demo]:
10x burpees
15x jumping alternating lunges
20x double-unders
25 yard shuttle sprint (5 x 5 yards)
rest 90 seconds
-courtesy crossfit.com

scott 21:37
anaida 26:00
jaclyn 24:36
candace 25:10
frank 26:45

120215

10 rounds for time:
5x kb high-pull, right arm
5x kb push press, right arm
10x kb goblet squat
5x kb high-pull, left arm
5x kb push press, left arm

jaclyn 11:50 (30# kb)
scott 12:14 (50# kb)
frank 13:26 (50# kb)
anaida 14:50 (20# kb)

120214

complete for time (20 minute cap)
50 double unders
then 5 rounds of
5x box jumps
10x push ups
15x sit-ups
then 50 double unders
then 5 rounds of
5x box jumps
10x push ups
15x sit-ups
then 50 double unders

scott 12:25
frank 15:16
anaida 15:30

120213

as many rounds as possible in 20 minutes
5x front squat, 135/95/75
10x kettlebell swings, 53/30
15x double-unders
run 200m

scott 9
candace 9
jaclyn 8 + kb/s + d/u
frank 8 + f/s

120211

4 rounds, record total reps
1 minute: wall ball 20/16
1 minute: hang power clean, 95/55
1 minute: toes-thru-rings/toes-to-bar
1 minute: rest

scott 236 reps
frank 173 reps
anaida 155 reps

120209

as many rounds as possible in 15 minutes:
5x pull-ups
10x hand-release push-ups
15x overhead lunges

scott 13 rounds + 8 reps
anaida 10 rounds + 5 reps
frank 9 rounds + 25 reps
renee 8 rounds

120208

50-40-30-20-10 reps of
double-unders
dumbbell/kettlebell snatch, alt left/right arm
sit-ups

jaclyn 13:38
scott 13:51
candace 13:57
renee 18:49
anaida 19:36
frank 20:09

120207

20-15-10 reps of:
deadlift
knees-to-elbows
kettlebell swings
-then-
run 800m

scott 10:23 (205# dl; 53# kbs)
anaida 11:38 (72# dl; 30# kbs)
frank 11:51 (155# dl; 50# kbs)
renee 11:58 (63# dl; 30# kbs)
jaclyn 13:00 (115# dl; 30# kbs)

120205

run 800m
-then-
complete 7 rounds for time:

7x squat cleans, 115#/65#

7x pull-ups

7x box jumps, 24"/20"

-then-

run 400m

anaida 22:39 (55# s/q; band p/u; 20" b/j)
renee 19:25 (med ball s/q; ring rows; 20" b/j)
candace 19:27 (65# s/q; banded p/u; 20" b/j)
lauren 19:23 (med ball s/q; ring rows; 20" b/j)
scott 19:27 (115# s/q; 24" b/j)

120204

as many rounds as possible in 15 minutes:
10x alternating jumping lunges
10x ring dips (scale w/ 15 parallette dips or 12 bench dips)
kb/db farmer's carry, 50 yards

scott 10 rounds + 10 lunges (Rx'd; 62# kettlebells)
jaclyn 14 rounds (bench dips; 30# kettlebells)
candace 13 rounds + 15 dips (bench dips; 50/30# kettlebells)
anaida 11 rounds + 15 dips (parallete dips; 25/30# kettlebells)
frank 12 rounds (bench dips; 62# kettlebells)

120201

100x double-unders
-then-
10-9-8-7-6-5-4-3-2-1 reps of:
kettlebell swing
kettlebell goblet squat
burpees
-then-
100x double-unders

candace 11:40
scott 11:40
jaclyn 11:42
anaida 15:20
frank 17:05