Regional WOD 3:
21, 15, 9 of Deadlifts (205#) and box jumps (24")
Scaled to 155# and 30" box jumps
Time - 5:35
5.20.11 - Friday
Team WOD - regionals WOD 6:
Each person moves thru these stations in order, only one person at a station at a time:
20 cal row, 30 burpees, 30 DB ground-to-overhead (25/45), 30 t2b, 100ft overhead walking lunge (25/45 plate), 150ft sprint
Time-14:08 (?)
Each person moves thru these stations in order, only one person at a station at a time:
20 cal row, 30 burpees, 30 DB ground-to-overhead (25/45), 30 t2b, 100ft overhead walking lunge (25/45 plate), 150ft sprint
Time-14:08 (?)
5.19.11 - Thursday
Partner WOD with John - one person working at a time complete: 1000m row, 100 hand-release push-ups, 75 wall balls (10'), 50 power snatch (65/95), 1000m row
Time - 17:03
Time - 17:03
5.16.11 - Monday
15-12-9-6-3 of: Deadlift (135#), HSPU (on 25# bumpers), vertical jump 1ft above hand
Time - 8:40
Time - 8:40
5.14.11 - Saturday
2-a-day:
1) Steve's club fundraiser - partner with Aimee - 400m run, 150 box jumps (25"), 75 DB push press (25#), 75 air squats, 150 walking lunges (25# DB), 400m run
2) team training - 60 MU, 125 atlas stones (95#), 400m run, 125 keg to shoulder (55#), 400m run, 60 HSPU
1) Steve's club fundraiser - partner with Aimee - 400m run, 150 box jumps (25"), 75 DB push press (25#), 75 air squats, 150 walking lunges (25# DB), 400m run
2) team training - 60 MU, 125 atlas stones (95#), 400m run, 125 keg to shoulder (55#), 400m run, 60 HSPU
5.13.11 - Friday
CrossFit Total
200# back squat
107.5# press (PR!)
250# Dead lift (heaviest since hybrid!)
Total = 557.5
200# back squat
107.5# press (PR!)
250# Dead lift (heaviest since hybrid!)
Total = 557.5
5.11.11 - Wednesday
Team workout:
- 3:30min of Fran with 75# bar
(score: 21+21+15+5)
- 30 sec handstand hold
- Run 400 m
- rotate stations: 25 box jumps (21"), 25 DU, 25 SDHP (75#), 25 HPC (75#), 25 KBS (55#), 25 sandbag burpees
- Run 400 m
- 3:30min of Fran with 75# bar
(score: 21+21+15+5)
- 30 sec handstand hold
- Run 400 m
- rotate stations: 25 box jumps (21"), 25 DU, 25 SDHP (75#), 25 HPC (75#), 25 KBS (55#), 25 sandbag burpees
- Run 400 m
5.8.11 - Saturday
Team Training - team of 4, 2 ppl work at a time - complete 5 rounds of:
200m run (all)
5 rope climbs
50 ohs (95/135)
50 GHD
50 dead lift (155/225)
200m run (all)
5 rope climbs
50 ohs (95/135)
50 GHD
50 dead lift (155/225)
5.7.11 - Friday
200m sprint, 2 min rest, 400m sprint, 45 sec rest, 200m sprint, 2 min rest, 400m sprint THEN 15 minutes to find 1RM snatch (1 bar for 3 ppl to share)
1RM snatch - 113# (mighta gotten 118# if had more time)
1RM snatch - 113# (mighta gotten 118# if had more time)
5.5.11- Thursday
• Shoulder press 10 sets of 1 at 100#
• Deadlift worked up to 195x3 (watching out for back)
• 100 push-up challenge 6:37
• Deadlift worked up to 195x3 (watching out for back)
• 100 push-up challenge 6:37
5.4.11 - Wednesday
On my own after 6am class - 5 min bodyweight back squats followed immediately by 5 min of Cindy
Score - 48 (125#) + 4 rounds + 13 reps
Score - 48 (125#) + 4 rounds + 13 reps
5.3.11 - Tuesday
Hotel WOD - 7am
- 50 DB push jerks (35#) with 4 burpees every minute. Time - 8:51
- 5 rds of 20 butterfly sit-ups, 20 air squats (not for time)
- 50 DB push jerks (35#) with 4 burpees every minute. Time - 8:51
- 5 rds of 20 butterfly sit-ups, 20 air squats (not for time)
4.29.11 - Friday
Moore
- 20 min AMRAP of 1 rope climb, 400m run, max HPSU
- score: 66 (17, 13, 11, 11, 14)
- 20 min AMRAP of 1 rope climb, 400m run, max HPSU
- score: 66 (17, 13, 11, 11, 14)
4.26.11 - Tuesday
5 rounds of: 200m sprint, max KBS, rest 2 min
- used 35 instead of Rx or 55
- score: 100 (30, 30, 20, 20, 0)
- used 35 instead of Rx or 55
- score: 100 (30, 30, 20, 20, 0)
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