140131

Complete for time

20 clean and jerk 135/95

20 bar facing burpees

15 clean and jerk 

15 bar facing burpees

10 clean and jerk 

10 bar facing burpees 

SH 9:22

CP 12:51

MH 13:24

140129 II

A. Shoulder Press

5 x 65%

5 x 75%

5+ x 85%

SH 105-120-135

CP 100-115-130

B. Row 2k

SH 7:23

CP 7:53

140129

21-15-9-15-21

knees to elbows (on rings)

push-ups

kb sumo deadlift hi pull 70/35

SH 10:49

MH 13:30

140128

A. Deadlift

5 x 65%

5 x 75%

5+ x 85%

SH 280-320-365 (8)

CP 220-255-290 (12)

B. AMRAP 8 min

75 burpees

75 kb swings 53/35

SH 163

CP 124

140127

A. Strength: back squat

5 reps at 65% of training max

5 reps at 75%

5+ reps at 85%

SH 205-235-265

CP 165-190-220

B. WOD

AMRAP 

5 thrusters, 135#

5 chest to bar pull ups

SH 80

CP 51

140125

AMRAP 10 min

100 double unders (3:1 singles)

30 front squats 95/65

SH 365

MH 234

140124

AMRAP 12 min

100 cal row

50 sit ups

25 shoulder to overhead, 95/45

SH 238

MH 175

140122

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

Deadlift, 185#

Ring rows

SH 7:44

CP 10:48

140121

Complete for time

50 overhead lunges, 45#

Then

7 rounds

10 kb swing, 70#

10 hand release push ups

Then

50 overhead lunges, 45#

SH 9:58

CP 13:19

140120

10-9-8-7-6-5-4-3-2-1

Clean and jerk, 155#

Burpee pull ups

SH 19:26

CP DNF (30 of each..knee)

140119

AMRAP 20 min

25 double unders

20 cal row

15 GHD sit ups

SH 445

140115

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

power snatch, 75/45

toes to bar

SH 12:17

CP 13:52

MH 16:07

140114

AMRAP 12 min

100 wall ball

100 kb swing 53/35

SH 230

CP 205

MH 210

140113

21-15-9

Power cleans 135/95

Burpees

SH 5:37

CP 6:11

MH 8:44

140110 The Seven (20 min AMRAP)

20 min AMRAP of The Seven

7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

MH 224

CP 176 Rx

SH 215 Rx

140109

AMRAP 10 min

3 pull ups

3 cal row

6 pull ups

6 cal row

9

9

12

12 etc...

SH 154

CP 135

140108 CrossFit Total

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

CrossFit Total

1RM Squat

1RM Press

1RM Deadlift

SH 350 (PR) + 175 (PR) + 475 (PR) = 1,000

CP 285 (PR) + 165 (PR) + 375 (PR) = 825

140107

50 kb swings 53/35

Then

7 rounds

10 box jumps 24/20

10 push ups

Then

50 kb swings

SH 9:59

MH 12:40

140105

Courtesy CrossFit Steam

Complete for time

100 double unders

Then

1-2-3-4-5-6-7-8-9-10

front squats 155/108

toes to bar

Then

100 double unders

SH 12:34 Rx

FC 22:30

MH 16:32

140104

5 rounds for time

9 deadlifts 225/155

15 burpees 

21 sit ups

SH 9:31

FC 15:06

MH 14:01 (85#)

130103

5 rounds for time

Row 250m (damper @ 10)

10 strict ring dips

20 air squats

CP 9:31

SH 10:05

140102

AMRAP 15 min

3 bear complex, 155#

6 box jumps, 30"

9 toes to bar

SH 109

CP 78