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

120630

amrap 15 min
10x suppine ring rows
15x hand-release push ups
20x squats
run 200m

jaclyn: 8 rounds + rows + push ups + 5 squats
scott: 8 rounds + rows + 3 push ups

120629

50-40-30-20-10
kettlebell swings, 50lb
50-75-100-125-150
double unders
*50-yard farmers carry between rounds (2x 28kg)

scott 18:25
frank 27:28

120627

12 min amrap
10x deadlift 135/95
10x bar-facing

scott 212 reps
jaclyn 200ish
candace 200ish

120626

10-9-8-7-6-5-4-3-2-1
1-arm kb squat clean thrusters 50/30
* 100-yard shttle run between rounds

scott 8:57
jaclyn 9:08
frank 9:16

120624

amrap 15 min
10x box jumps 30/24
10x sit-ups
10x wall ball 20/14

scott 316
candace 314 reps
frank 298 reps

120623

100 double-unders
30x knees-to-elbows
30x kb swing
50x double-unders
20x knees-to-elbows
20x kb swing
25x double-unders
10x knees-to-elbows
10x kb swing
run 800m

scott 12:20
candace 14:20
frank 17:26

120620

21-15-9 reps of
pass-throughs
1-arm kettlebell squat cleans, 28kg
*run/row 400m between rounds

scott 12:25
frank 13:54

120619

record total reps/cal:

3:00 max cal row

rest 1:30

3:00 max reps double unders

rest 1:30

3:00 max rounds/reps 10x wall ball; 10x kb swing

rest 1:30

3:00 max rounds/reps 10x air squats; 10x sit-ups

scott 416

frank 329

candace 377

jaclyn 367

120618

amrap 15 min
7x box jumps 26"/22"
7x 1-arm kb clean and press 50/30
7x ghd sit-ups

scott 264 reps
jaclyn 252 reps
candace 252 reps

120616

complete for time:
50x sit-ups
50x jumping lunges
50x kb sumo deadlift high pull 72/50
50x rope slams
row 800m
100x double unders

scott 10:21
jaclyn 12:45

120615

100x double-unders
then 5 rounds of
8x ghd sit-ups
10x kb push press, 50#
12x kb swing, 50#
then
100x double-unders

sh 10:20