120731

partner relay (start when your partner is done)
3 rounds for time:
20 knees to elbows
20 cal row
20 kb swing (russian) 53/72
20 db single arm push press (10/arm) 25/50
20 double unders

scott/frank 24:40
jaclyn/candace 27:28

120730

AMRAP 12
15 thrusters, 65/45
15 sit ups

Jaclyn 285
Scott 285

120728

7 rounds
Row 200m
10yd walking lunge
15 kb swing
10yd walking lunge
15 hand release push ups
20 double unders

Scott 22:58
Frank 25:43

120727

3 rounds
20 power cleans, 95lb
20 ghd back extensions
20 ring rows
20 burpees

Scott 12:46
Frank 15:32

120725

AMRAP 12 minutes
10 kb squat cleans 50/30
10 box jumps
15 kb swings 50/30

Scott 200
Jaclyn 210
Mike 195

120724

Complete for time:
30 ring push ups
50 parallette jumps
row 30 cal
50 double unders
30 hand release push ups
50 double unders
row 30 cal
50 parallette jumps
30 ring push ups

Scott 11:05
Frank 13:38

120722

5 rounds
20 kb swing 24kg
20 wall ball 20lb
20 sit ups

Frank 11:55
Scott 12:18

120721

15 min running clock
row 800m
then AMRAP
10x power clean, 95lb
10x ghd sit ups

Scott 170 reps

120718

AMRAP 15 min
10 deadlift 135/95
20 double-unders
10 v-ups

Scott 490 reps
Jaclyn 500 reps
Frank 430 reps

120717

Complete for time:
21-15-9
Burpees
Sit-ups
21-15-9
Jumping lunges
Push-ups
Then
Run 800m

Scott 9:24
Candace 9:29
Jaclyn 9:29
Frank 10:35

120716

4 rounds, record total reps:
30 seconds rope slams
rest 10 seconds
30 seconds front squats, 95/65
rest 10 seconds
30 seconds double-unders
rest 10 seconds
30 seconds ring rows
rest 10 seconds

scott 373
frank 456
jaclyn 347
candace 400

120714

25-20-15-10-5
Ring rows
Wall ball 20/14
KB swing 53/30
Box jumps

Scott 16:06
Jaclyn 17:32
Frank 18:08

120713

alternate w/ partner for total time:
row 200m
row 400m
row 800m
row 400m
row 200m

scott/frank 17:05

120712

10 rounds
10x hand release push ups
5x one-arm kb clean squat, right 50/30
5x one-arm kb clean squat, left 50/30
10x double unders

scott 11:07
candace 11:12
jaclyn 11:53
frank 13:22

120711

10-9-8-7-6-5-4-3-2-1
deadlift 185/135
pull-ups
burpees

scott 8:44
frank 10:42
candace 10:42

120709

20 minutes running clock:
run 800m (scott row 800m)
w/ remaining time :
AMRAP
10x kettlebell high pull 72/50
15x jumping lunges
20x sit-ups

scott 550 reps
candace 540 reps
frank 528 reps

120707

Five sets for times of:
Burpees x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps
Rest 90 seconds

http://www.crossfitinvictus.com/wod/january-31-2012-performance/

scott 11:44
candace 13:06
frank 14:03

120704

4 rounds
run 400m  (scott row 400m)
21x deadlifts 135/95
15x hand release push ups
9x pull ups (scdott 15x ring rows)

scott 14:50
frank 15:27
candace 16:45

120703

for time:

50 wall ball

50 ghd sit ups

50 kb swing 53/30

100 double unders

50 calorie row

50 hang power cleans 65/45

50 jumping lunges

scott 16:19

candace 17:13

frank 21:51

120702

5 rounds for time:
10x ring push ups
15x goblet squats
20x sit-ups

scott 7:00
frank 7:57