Friday, January 31, 2014

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



Wednesday, January 29, 2014

Tuesday, January 28, 2014

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%

CP 220-255-290 (12)

B. AMRAP 8 min
75 burpees
75 kb swings 53/35

SH 163
CP 124



Monday, January 27, 2014

140127

A. Strength: back squat

5 reps at 65% of training max
5 reps at 75%
5+ reps at 85%


B. WOD

AMRAP 
thrusters, 135#
5 chest to bar pull ups

SH 80
CP 51



Saturday, January 25, 2014

140125

AMRAP 10 min
100 double unders (3:1 singles)
30 front squats 95/65

SH 365
MH 234



Thursday, January 23, 2014

140124

AMRAP 12 min
100 cal row
50 sit ups
25 shoulder to overhead, 95/45

SH 238
MH 175


Tuesday, January 21, 2014

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


Monday, January 20, 2014

Sunday, January 19, 2014

Wednesday, January 15, 2014

Monday, January 13, 2014

Sunday, January 12, 2014

Thursday, January 9, 2014

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

Wednesday, January 8, 2014

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

Tuesday, January 7, 2014

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

Saturday, January 4, 2014

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#)

Friday, January 3, 2014

130103

5 rounds for time
Row 250m (damper @ 10)
10 strict ring dips
20 air squats

CP 9:31
SH 10:05


Thursday, January 2, 2014

140102

AMRAP 15 min
3 bear complex, 155#
6 box jumps, 30"
9 toes to bar

SH 109
CP 78