Aug 21 2012

For time:

30 GHD sit ups
30 DL 225
30 DU
30 OHS 95
30 pull ups

score
10:19

Aug 20 2012

"filthy fifty"

score
24:26

burpees slowed me down here...gotta get a better rythm next time.

Aug 16 2012

A.
EMOM x 8
3 Deadlifts, work on perfect mechanics

score:
225#

B.
AMRAP 15
10 kb swings 24kg
10 box jumps 24"
10 ring dips

score
7 + 28

August 8 2012

AM:
5 rounds for reps:

90 seconds rowing for calories
30 seconds rest
90 seconds kb swings 24 kg
30 seconds rest
90 seconds D.U
30 seconds rest
90 seconds front leaning ring hold
30 seconds rest
score:
23-24-24-23-25
32-33-27-27-33
80-74-80-50-63
2-1-2-2-1

PM:
5x5 overhead squats

45#-75#-95#-115#-135#(x2)

air force 1
20 thrusters
20 sdhp
20 push jerks
20 OHS
20 front squats

4 burpee interruptions on the minute every minute
score:
8:50 with 75#

Aug 7 2012

"Bear Complex"

5 rounds of:
7 sets
power clean
front squat
push press
back squat
push press

score:
45#-95#-115#-135#PR-155# (2) fail

Aug 1 2012

A.
2-2-2-2-2
Split Jerk

score
135-135-155-165-165

B.
"Jackie"
1000 m row
50 thrusters 45
30 pull ups

score
7:51 PR...previous 8:21 on Jan.20.2012

July 31 2012

"The chief"

5 x 3 minute AMRAPs
1 minute rest between rounds
3 power cleans 135
6 push ups
9 air squats

score:
4-4-5-4-4= 21

July 17 2012 PM

"Hope"
3 rounds for reps:
60 sec Burpees
60 sec Power snatch 75#
60 sec Box jumps 24"
60 sec Thruster 75#
60 sec CTB pull ups
60 sec rest

score
202

Disappointed with my performance here, rested between movements and should have started into each movement quicker to maximize time.

May 1 2012

"The Chief"

3 minute AMRAP x5 with 1 minute rest
3 power clean 135#
6 push ups
9 air squats

score
22 + 3 reps

1 28 12

"Desforges"

5 rounds for time:
12 Deadlifts 225#
20 Pull ups
12 Clean and Jerks 135#
20 Toes to bar

score 34:06
***scaled DL to 165# and C&J to 95#

1 27 12

Metcon

50 Back squats 75#
5 rope climbs
40 Back squats 75#
4 rope climbs
30 Back squats 75#
3 rope climbs
20 Back squats 75#
2 rope climbs
10 Back squats 75#
1 rope climbs

 score 12:12

***the ceiling height in the garage is 8 feet so we did laying to standing rope climbs arm only.

1 16 12

Tabata this

Tabata Row
rest 1 min
Tabata Squat
rest 1 min
Tabata Pull ups
rest 1 min
Tabata Push ups
rest 1 min
Tabata Sit ups

score: 45

1 15 12

CrossFit Total

1 RM Back Squat
1 RM Shoulder press
1 RM Deadlift

Score BS: 225#, SP:  125#, DL:  290# = total 640#

1 14 12

Filthy Fifty

50 box jumps
50 jumping pull ups
50 kettle bell swings 16 kg
50 knees to elbow
50 walking lunges
50 push press 45#
50 back extensions
50 wall balls 20#
50 burpees
50 double unders

score 26:20
***sub good mornings for back extensions no ghd
***sub 8 foot wall ball due to ceiling height

12 06 11

A.M

5 K row

score 20:45

P.M

"Wood"
10 burpee box jumps
10 SDHP 95#
10 Thrusters 95#
1 minute rest

***scaled to 75#,
*** this was before the mainsite corrected the WOD and added a 400 m run to start the workout

score 15:36

11 05 11

Strength:
Front squats 3 x 3
155# x 3
175# x 1 (fail)
175# x 3
185# x 1 (fail)

Metcon:  main site wod

Thursday 111103

Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.

score 9:00 and 570#

**used 95# for the snatch and had one fail out of 7 attempts