130331

WOD
60 mount climbers
60 air squats
2 rope climbs
50 med ball cleans
50 pump sit ups
2 rope climbs
40 box jumps
40 push ups
2 rope climbs
30 toes to rings
30 wall balls
2 rope climbs
20 burpees
20 ring dips
2 rope climbs
10 hspu
10 strict pull ups

Scott 23:37

130329 Open 13.4

WORKOUT 13.4

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scott: 90

Very happy with my score. Had the lungs I was hoping for in 13.2 and 13.3. Had a goal of 75 since I thought the C&J would get heavy but it went well.

130327

http://crossfitsteam.com/match-27th-wod/

Cash in
10m EMOTM
25 double unders

WOD
5 rounds
400m run
10 split snatches 115/75
4 muscle ups or 10 rope pulls or 4 rope climbs

Scott 26:52 (15 muscle ups and 5 rope climbs total)

Pleased that I was able to get 15 muscle ups today, despite them all being singles. I went back to the false grip and find that works much better. My main problem is I lose the grip when I swing down and it forces me to come off the rigs and reset. Something to work on for sure. Had multiple failed attempts on muscle ups in last two rounds and was forced to rope climbs which easily cost me two minutes.

130326

http://crossfitsteam.com/march-26th-wod/

Cash in
6x1 Touch and go deadlift/power clean/squat clean
155-155-155-155-155-185

WOD
21-18-15-12-9-6-3

Push ups
Kettlebell sumo deadlift high pull, 70lb
OH lunges with plate, 45lb

Scott 7:52

130325

complete for time:
50 cal row
15 kb swing, 70/53
30 double unders
40 cal row
15 kb swing, 70/53
30 double unders
30 cal row
15 kb swing, 70/53
30 double unders
20 cal row
15 kb swing, 70/53
30 double unders
10 cal row
15 kb swing, 70/53
30 double unders

Scott 15:19

130322 Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

Scott 241

130319

cash in
20 wall ball, 20lb @ 11'
100 double unders

WOD
20 min EMOTM
odd minutes: 10 snatches @ 95lb
even minutes: 8 knees to elbows

130318

7 rounds for time:
7 push jerk, 155#
7 chest to bar pull ups
7 burpees

Scott 14:53

130317

cash in
Run 1 mike

WOD
5 round for time
3 deadlift, 275#
17 ring dips
13 toes to bar

Scott 11:07

130315 Open 13.2

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Scott 263

Candace 286

130311

5 rounds for time
10 knees to elbows
10 power cleans, 135
10 push jerk, 135

Scott 10:26

100310

21-18-15-12-9-6-3 reps
wall ball 20/14 @ 10'
box jumps 23"/20"
pull ups

Scott 12:18

130307 Open 13.1

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Scott 151
Candace 151

http://games.crossfit.com/athlete/104484

130304

http://crossfitsteam.com/march-4th-wod/

cash in:
run 1 mile

WOD
complete for time:
12-9-6-3*
squat clean, 155#
bar facing burpees
*3 muscle ups after each round

Scott 11:38

this was the first time I have ever done muscle ups Rx in a WOD, so it was memorable for sure.

130301

http://crossfitsteam.com/march-1st-wod/

March 1st WOD
Fake February 29th
Pistol Pete’s Bday WOD

Group stretch

Cash in
20 pistol squats
100 double unders (Pete’s favorite)

WOD
5 rounds
10 db snatches, 70#
15 knees to elbow
50 double unders
1 farmers carry, 2x 185#

Scott 16:02