130501

AMRAP 10 min
5 hand stand push ups
10 sit ups
5 snatch 135/95

Scott 116 Rx

130428

5 rounds for time
15 push press, 95/65
50 double-unders

Scott 5:56 Rx

130426

3 rounds
run 400 m
9 chest-to-bar pull-ups
9 shoulder-to-overhead 155

Scott 10:23 Rx
Frank 11:29 (125#)

130424

AMRAP 15 min
10 front squats 135/95
20 cal row
30 double-unders

Scott 376
Frank 215

130423

10-9-8-7-6-5-4-3-2-1*
clean and jerk 135/95
*run 250m after each round

Scott 16:52 Rx
Frank 20:43 (115#)

130422

ascending ladder by 5's for 6 min
5 wall ball
5 burpees
10 wall ball
10 burpees
15 wall balls
15 burpees
etc...
rest 2 min
then
ascending ladder by 5's for 6 min
5 hand release push ups
5 knees to elbows
10 hand release push ups
10 knees to elbows
15 hand release push ups
15 knees to elbows
etc...

Scott 237 Rx
Frank 182 Rx
Anthony 190

130420

cash-in
overhead squat work

WOD
4 rounds
10 thrusters 95/65
15 burpees

SH 5:46

130419

WOD
Row 1000m
10 hspu
20 pull ups
30 sit ups
Row 750m
10 hspu
20 pull ups
30 sit ups
Row 500m
10 hspu
20 pull ups
30 sit ups
Row 250m
10 pull ups

Scott 19:35

130417

AMRAP 12 min

9 pull ups
12 kettlebell swings 70/53
15 jumping lunges

Scott 273 Rx
Frank 249 Rx
Anthony 189

130416 Open 11.1

CrossFit Open 11.1 WOD
AMRAP 10 min
30 double unders
15 power snatch, 75lb

http://games2011.crossfit.com/compete/workouts/double-under-power-snatch.html

Scott 306

Thought it would be fun to throw in an Open WOD. I'm decent at double unders and the snatches are very light so I was fooled into assuming this wouldn't be so bad. I was wrong. It was fairly horrible and my feet started to cramp after the first few minutes. I am confident I could have gotten in a full round more if I was doing this at a box surrounded by others. Flying solo doesn't make for the same intensity level or at least my perception tells me so. Either way, it's a nasty little 10 minutes of pain that I highly recommend.

130415

5 rounds for time
12 deadlift, 225lb
run 400m
12 toes to bar

Scott 16:09

Went unbroken on all sets except last set t2b.
This is not fun alone!

130411

WOD
Run 800m
10 power cleans 155/115
25 dbl unders
9 power cleans
25 dbl unders
8 power cleans
25 dbl unders
7 power cleans
25 dbl unders
6 power cleans
25 dbl unders
5 power cleans
25 dbl unders
4 power cleans
25 dbl unders
3 power cleans
25 double unders
2 power cleans
25 dbl unders
1 power clean
Row 800m

Scott 17:45 Rx

130410

21-18-15-12-9-6-3 reps
burpees
cal row
kb swing 70/53

Scott 14:18 Rx
Anaida 22:27 (30lb kb)

130409

12 min running clock
100 double unders
then AMRAP
3 hand stand push ups (strict)
5 chest to bar pull ups
7 ghd sit ups

Scott 283

130407

For time:
30 push-ups
155 pound Squat clean, 15 reps
24 push-ups
155 pound Squat clean, 12 reps
18 push-ups
155 pound Squat clean, 9 reps
12 push-ups
155 pound Squat clean, 6 reps
6 push-ups
155 pound Squat clean, 3 reps

Scott 16:08 Rx
Frank 17:03 (135)

130405

WOD
15 min time cap
15 toes 2 bar
30 goblet squats 70#KB
50 burpees
100 sit ups
With remaining time
AMRAP man makers 50#DBs

Scott 229 (19 man makers)

130404 Open 13.5

http://games.crossfit.com/workouts/the-open/2013#tabs-5

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Scott: 73

130402

WOD
5rds

10 hang cleans 115/75

50 double unders

10 push press 115/75

Scott 11:17

130401

Wod
4rds
10 snatches (115/75)
15 box jumps
20 pull ups

Scott 13:13