AMRAP

FRIDAY 100514

10 pull ups

AMRAP in 15 min:

5 HSPU (med/sm)
10 Front Squats (145)
15 Toes to Bar (T2B)

3 + 4 FS

Split Jerk (195)

WEDNESDAY 100512

Split Jerk
Find 1RM in 10-min period.
155-165-175-185-195

Rest 2 minutes.

AMRAP in 8 minutes:
30 double unders
7 CSB Pull Ups

2rds + 7 DUs

NE Regionals WOD

TUESDAY 100511

For time:

50 box jumps (24")
40 Kb swings, 24kg
30 barrier burpees (over sandbag)
20 Kb squat cleans, 24kg
10 push press (30# DB) too light
20 Kb SC
30 B burpees
40 Kb swings
50 box jumps

25-min cutoff

DNF - 7 box jumps

Outlaw CrossFit Day 1

MONDAY 100510

Mag 7 ab workout

Early morning run to O'club hill and back. 19:06

Afternoon WOD
5-4-3-2-1 rep rounds for time
Muscle ups
115-lb Bear Complex
(power clean, front thruster, back thruster is one rep)
subbed 4 pull ups and 4 ring dips per MU (dips with mini band)

19:04

200-400-600 (7:35)

SUNDAY 100500

Run 200m
Rest same time
Run 400m
Rest
Run 600m

7:35

Calves hurt like shit. Walked back.

Row push row

FRIDAY 100507

Row 1000m
30 push ups
Row 750m
20 push ups
Row 500m
10 push ups

12:48

5k run (30:03)

TUESDAY 100504

 

5k run

 

30:03

 

with VFFs

SUNDAY 100502

SUNDAY 100502

 

50 Med Ball Cleans

10 muscle up progressions from knees

10 pull ups

40-8-8

30-6-6

20-4-4

10 Med Ball Cleans

2 muscle up progressions

2 pull ups

 

14:12

Front squat 3-3-3-3-3 (195)

FRIDAY 100430

CFWU 3x6

Front squat

10x45
6x135

155-175-185-195-205(2)

Needed some yelling and loud music...

CrossFit Level I

SUNDAY 100425

Partner workout
As many push ups as possible in 10 minutes while your partner performs
10 med ball cleans. Rotate every 10 MB Cleans.

167 push ups

SATURDAY 100424

Fran 10:00+
9 pull ups left at 10-min cut off. Thrusters were brutal.

Tabata Squats (15)
16-17-16-15-15-15-15-15

500m row

WEDNESDAY 100421

CFWU 2x15 (5/5/5)

4 rounds of:
500m row
Rest 3 minutes

1:44 (6 damper)
1:50 (4)
1:48 (2)
1:52 (3)

McGhee (8rds+3 box jumps - 20min)

TUESDAY 100420

CFWU 1x10

McGhee
AMRAP 30
285lb deadlift, 5 reps
13 push ups
9 box jumps (24")

8 rds + 3 box jumps
20:00 -- 225lb DL

Snatch Balance 1-1-1-1-1 (135)

MONDAY 100419

CFWU 1x10

Snatch Balance

10x45lbs
6x65
85-95-105-115-125-135

Filthy 40 (32:40)

SATURDAY 100417

For time:
40 box jumps (20")
40 jumping pull ups
40 Kb swings (16kg)
40 walking lunges
40 KTEs
40 push press (25# Dbs)
40 back extensions
40 wall balls (20#)
40 burpees
40 double unders

32:40

ERIN (18:57*)

WEDNESDAY 100414

Erin

5 rounds for time of:
15 dumbbell split cleans; 40-lb DB
21 pull ups

Subbed 25-lb DB
21-18-15-12-9 pull ups

(18:57)

TUESDAY 100413

TUESDAY 100413

5 rounds for time:
135-lb back squat, 20 reps (95#)
20ft handstand walk

Subbed handstand hold (1:00, :50, :45, :40, :30)

13:27

DT (95lb) 9:12

SUNDAY 100411

DT
12 deadlifts (135lb)
9 hang power cleans
6 push jerks

9:12 (95lbs)

Dot Coms Day 2

SATURDAY 100410

500m row (400m run)
150 double unders
50 burpees

18:55

Ouch...

Overhead Squat 5-5-5-5-5 (95)

CFWU 1x10 no pull ups

OHS

45x10

95-95-95-95-95

Ready for more...

APFT (269)

WEDNESDAY 100331

APFT

55 PU
72 SU
14:36