3x 800m sprint and 1x400m sled drag (35% deadlift on sled)
Times - 3:19 (PR!) / 3:28 / 3:33 / 8:09 (90#)
8.27.11 - Saturday
GRAND OPENING WOD!
5 rounds for time of: 7 bar-facing burpees, 14 OHS (95/65#)
followed immediately by max handstand hold (every second held is a second off your time)
Time: 6:52-1:00=5:52
5 rounds for time of: 7 bar-facing burpees, 14 OHS (95/65#)
followed immediately by max handstand hold (every second held is a second off your time)
Time: 6:52-1:00=5:52
8.26.11 - Friday
Bench Press 1-1-1-1-1-1-1
Max - 135# (PR!)
3 rds for time of 20 floor press, 20 floor wipers (50% 1RM)
Time - 8:16 at 68#
Max - 135# (PR!)
3 rds for time of 20 floor press, 20 floor wipers (50% 1RM)
Time - 8:16 at 68#
8.23.11 - Tuesday
@ Knoxville Greenway
1 mile run - 8:30 (downhill)
Rest 3 min
1 mile run - 9:40 (uphill)
1 mile run - 8:30 (downhill)
Rest 3 min
1 mile run - 9:40 (uphill)
8.22.11 - Monday
@ CrossFit K-Town
Max clean and jerk
Max - 155# (full squat)
Then - 30 c&j for time
I used 85# - time = 2:57
Max clean and jerk
Max - 155# (full squat)
Then - 30 c&j for time
I used 85# - time = 2:57
8.17.11 - Wednesday
Banded back (box) squat - 12 sets of 2 reps @ 50% 1RM back squat (used 95# and black bands wrapped once around pole)
Then 5 rds of 5 deadlift (95#) and 7 bar-facing burpees
Time - 2:57
Then 5 rds of 5 deadlift (95#) and 7 bar-facing burpees
Time - 2:57
8.15.11 - Monday
“Hit-and-Run Grace”
For time complete:
For time complete:
- 400m run
- 15 clean and jerks (135/95#)
- 400m run
- 10 clean and jerks
- 400m run
- 5 clean and jerks
Time - 11:24 (ugh, felt bad today - low Energy)
Cash out - 800m sled Drag with 45#
8.12.11 - Friday
WOD at KOP
1-10-1-20-1-30-1 deadlift
235-165-235-155-225-125-225
Total: 1365
(note - could have gone a little higher on 10 and 30 rep...)
1-10-1-20-1-30-1 deadlift
235-165-235-155-225-125-225
Total: 1365
(note - could have gone a little higher on 10 and 30 rep...)
8.9.11 - Tuesday
Deadlift 1-1-1-1-1-1-1
Max - 250# (didn't feel strong today!)
Then 3 rounds for time of: 45 ft walking lunge, 15 air squats, 45 ft broad jumps, 15 air squats
time - 3:22
Max - 250# (didn't feel strong today!)
Then 3 rounds for time of: 45 ft walking lunge, 15 air squats, 45 ft broad jumps, 15 air squats
time - 3:22
8.8.11 - Monday
For time, complete:
- 100 Sumo Deadlift High Pull
- 100 Shoulder-to-Overhead (95/65#)
8.6.11 - Saturday
Back squat 1-1-1-1-1-1-1
Max - 205# (PR!)
Then complete for time: 25R/25L Dumbbell Snatch
Time - 4:27 (25#)
Max - 205# (PR!)
Then complete for time: 25R/25L Dumbbell Snatch
Time - 4:27 (25#)
8.5.11 - Friday
Individual Workout 4 from the 2011 Mid-Atlantic Regional:
- 100 Pull-ups
- 100 Kettlebell Swings (53/35#)
- 100 Double Unders
- 100 Overhead Squats (95/65#)
8.2.11 - Tuesday
10-9-8-7-6-5-4-3-2-1 of:
Sumo deadlift (225/155)
Kettlebell swing (53/35)
Pull-up
Time - 10:43
Sumo deadlift (225/155)
Kettlebell swing (53/35)
Pull-up
Time - 10:43
8.1.11 - Monday
Thruster 1-1-1-1-1-1-1
Max: 138#
AMRAP in 8 minutes of 20 wall balls (14# to 9') and 10 push-ups
Score: 158 reps
Max: 138#
AMRAP in 8 minutes of 20 wall balls (14# to 9') and 10 push-ups
Score: 158 reps
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