CF Total
Back Squat 205 (tied PR)
Shoulder Press 105
Deadlift 250
Total - 560
10.28.11 - Friday
Mainpage WOD with Mike V, John, Kev, changed from 5 rds to AMRAP in 40 minutes:
200m run
7 HSPU
200m run
7 muscle ups
200m run
30 sec L-sit hold
200m run
20 pistols
Score: 4 rds + 4 MU
200m run
7 HSPU
200m run
7 muscle ups
200m run
30 sec L-sit hold
200m run
20 pistols
Score: 4 rds + 4 MU
10.26.11 - Wednesday
AMRAP in 15 minutes of:
2 wall climb
8 toes to bar
10 box jumps (24")
Score: 10 + 2 Rx
2 wall climb
8 toes to bar
10 box jumps (24")
Score: 10 + 2 Rx
10.25.11 - Tuesday
Bench press 3-3-3-3-3
Max: 120#
5 rounds for time of: 10 push ups, 20 DU
Time: 4:00
Max: 120#
5 rounds for time of: 10 push ups, 20 DU
Time: 4:00
10.24.11 - Monday
3 rounds for time of:
5 2-fer MU
10 2-fer snatch (65#)
15 2-fer wall ball
Time: 18:12 Rx
5 2-fer MU
10 2-fer snatch (65#)
15 2-fer wall ball
Time: 18:12 Rx
10.20.11 - Thursday
21 pull ups, 21 sit ups, 100ft walking lunge
18-18-100
15-15-100
12-12-100
9-9-100
6-6-100
3-3-100
time: 12:05 Rx (strung all PU)
18-18-100
15-15-100
12-12-100
9-9-100
6-6-100
3-3-100
time: 12:05 Rx (strung all PU)
10.16.11 - Sunday
12x2 banded box back squat (115#, black bands looped once)
Bamboo bench press - 15RM - 60#
Bamboo OHS - 3 RM - 65#
Max weight box jump (16") - 120#
Max ring support hold - 1:08
Bamboo bench press - 15RM - 60#
Bamboo OHS - 3 RM - 65#
Max weight box jump (16") - 120#
Max ring support hold - 1:08
10.12.11 - Wednesday
C&J - 145# then stopped b/c didn't feel great, didn't have vibrams or lifting shoes
10.11.11 - tuesday
ICA Tabata Day! KBS, Jumping PU, 10m shuttle run, push ups
Score - Nik Rx+ (45# KB) 71 / 90 / 42 / 61 = 264
Score - Nik Rx+ (45# KB) 71 / 90 / 42 / 61 = 264
10.10.11 - Monday
“The End” (modified from the 2011 Reebok CrossFit Games chipper)
For time, complete:
For time, complete:
- 20 calorie row
- 20 wall balls (20/14# both to 10′)
- 20 toes to bar
- 20 box jumps (24/20″)
- 20 KB SDHP (70/55#)
- 20 burpees
- 20 push jerk (115/75#)
- 120 ft backwards sled pull (165/110#)
10.7.11 - Friday
45 Deadlift (185), 45 HPSU, 45 C2B PU, 5 rope climbs, complete for time in any order
Time - 20:47 Rx
Time - 20:47 Rx
10.4.11 - Tuesday
Push Press 2-2-2-2-2-2
Then Assistance: 400m sled drag (25% 1RM) and 200 sit ups
Nik 130, 90, n/a (i promise to do 200 at home!)
Then Assistance: 400m sled drag (25% 1RM) and 200 sit ups
Nik 130, 90, n/a (i promise to do 200 at home!)
10.3.11 - Monday
Team Small
3 rds of: 1000m row, 50 burpees, 50 box jumps, 800m run
Nikki and Tom (ouchie) – 29:55 Rx (1 full round + 2 rds just Nikki @ 1/2 reps)
3 rds of: 1000m row, 50 burpees, 50 box jumps, 800m run
Nikki and Tom (ouchie) – 29:55 Rx (1 full round + 2 rds just Nikki @ 1/2 reps)
9.30.11 - Friday
Platform Deadlift 12 sets of 1 at 80% 1RM
(used 200#)
Then
Sprint 400m then max deadlifts at 95#
(53 reps)
(used 200#)
Then
Sprint 400m then max deadlifts at 95#
(53 reps)
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