400-25-25 (17:05)

TUESDAY 100831

4 rounds for time of:

400m run
25 push ups
25 sit ups

Partition as needed.

17:05

39 Double Unders in a row!!! PR!!!

Wendler Back Squat W1

MONDAY 100830

Back Squat

10x135

5-5-5
170-180-190

CFY Baseline (6:18)

SATURDAY 100828

CrossFit Yongsan Baseline

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

6:18 (3:33 800)

Short Loop (28:41)

MONDAY 100823

Short Seobingo Tempo Run Loop
27:18

Gate 17 - 12:20
Transition - 1:01
Remainder - 13:56

Used tempo trainer @90 most of the way. Need to get quicker feet...

Push up Grinder
(4 Push ups/4 Sit-ups)

10 rounds - 3:01

Pull up ladder (12+4)

MONDAY 100811

Pull up ladder

12 rounds + 4 reps

After party:

10-9-8-7-6-5-4-3-2-1 rep rounds

95-lb back squat
Push ups (broken)

7:10

Press 5x5 (125)

MONDAY 100809

Press 5x5

75-95-105-115-125 (PR)

Max reps @ 95lb - 12

After Party: "Despicable Math"

33 Pushups, 27 KB Swings, 21 DB Thrusters

27 Pushups, 21 KB Swings, 15 DB Thrusters

21 Pushups, 15 KB Swings, 9 DB Thrusters

Badger (30-20-10) (36:56)

SATURDAY 100807

"Badger"

3 rounds for time:
30 squat cleans (95#)
30 pull ups
800m run

Scaled: 30-20-10

(36:56)

30 - (7:42-5:46)
20 - (7:33-5:58)
10 - (4:10-5:43)

LSD 25

FRIDAY 100806

Easy run (VFFs)

G2OH-Cindy (18:04)

WEDNESDAY 100804

3 rounds for time:

5 ground to overhead (115-lbs)
3 rounds of Cindy

18:04

CFOT Ketchup-4 (28:03)

TUESDAY 100803

 

 

4 rounds for time:

 

400m run

30 wall balls

20 push ups

 

28:03

 

5:05-7:29-7:43-7:46

5-3-1 Back Squat (5-5-5)

MONDAY 100802

 

 

Back Squat 5-5-5

 

45x10, 135x5, 135x5

 

170-180-190

 

 

METCON

 

100 singles

50 double unders

100 singles

 

4:31

 

 

Sleep: 6

CF Breakaway

SATURDAY 100731

For time:

20 pull ups
25 CFG push ups
30 air squats
50m run (20#)
15/20/25
200m run
5/10/15
400m run

14:26