Wednesday, December 30, 2009

Personal Bests

Push Jerk - 175 lbs. (New PB)
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 188

"Olympic Weight Lifting Class"

3 Hang Power Snatch (above the knee) @ 95 lbs. each minute for 5 minutes

3 Hang Power Snatch (below the knee) @ 95 lbs. each minute for 5 minutes

3 Squat Snatch @ 95 lbs. each minute for 5 minutes

Push Jerk
3 @ 95 lbs.
2 @ 135 lbs.
1 @ 155 lbs.
1 @ 165 lbs.
1 @ 175 lbs. (New Personal Best)
Failed @ 185 lbs.

Monday, December 28, 2009

WOD 187

Team Workout (with Ellen, Suzanne, and Gerry)

200 Dead Lift (185 lbs./ 95 lbs.)
100 Burpees

200 Sit-Ups
100 Handstand Push-Ups

Time - 16:07

Saturday, December 26, 2009

WOD 186

Team Workout (with Chris G. and Jason)

5 Minutes each station, one person at a time.

Wall Balls (20 lbs.)
Pull-Ups
Thrusters (45 lbs.)
Kettle Bells (53 lbs.)

Total Team Reps - 495

Wednesday, December 23, 2009

WOD 185

"Olympic Weight Lifting Class"

3-3-3-3-3
Clean and Jerks @ 95 lbs.

3-3-3
Split Jerks @ 95 lbs.

3-3-3-3
Power Cleans
95 lbs, 135 lbs., 155 lbs., 165 lbs.

Tuesday, December 22, 2009

WOD 184

10-9-8-7-6-5-4-3-2-1
Front Squats (95 lbs.)
Pull-Ups

Time - 7:58

Saturday, December 19, 2009

WOD 183

"Isabel"

30 Squat Snatch @ 75 lbs.

Time - 5:22 (Not Prescribed)

Friday, December 18, 2009

WOD 182

5 Rounds:
10 Dead Lift (185 lbs.)
10 Box Jumps (24")
10 Push Ups

Time - 9:55

Wednesday, December 16, 2009

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs. (New PB)
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 181

"Olympic Weight Lifting Class"

3 X 3 Front Squat @ 95 lbs.
3 X 3 Hang Power Squat Snatch @ 95 lbs.
3 X 3 Overhead Squat Drops (2", 4", 6") @ 95 lbs.
3 X 3 Hang Power Clean @ 95 lbs.
3 X 3 Muscle Snatch @ 95 lbs.

1-1-1 Power Snatch
1 @ 115 lbs, 1 @ 125 lbs., 1 @ 135 lbs. (New PB by 20 lbs.)

Tuesday, December 15, 2009

WOD 180

3 rounds:
Long Jump (length of gym and back, count the number of jumps)
Do the same number of Pull-Ups (14, 14, 14)
Walking Lunges (length of gym and back, count number of lunges)
Do the same number of Push Press (23, 22, 22 @ 85lbs.)

Time - 14:57

Saturday, December 12, 2009

WOD 179

"The 12 Days of Christmas"

Perform the workout as you would sign the song.
Round 1 is 1 Dead Lift; Round 2 is 2 Ball Slams and 1 Dead Lift; Round 3 is 3 Ring Dips, 2 Ball Slams and 1 Dead Lift, etc.

1 Dead Lift (225 lbs.)
2 Ball Slams (20 lbs.)
3 Ring Dips (band-assisted)
4 Pull-Ups
5 Toes-to-Bar
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (53 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)

Time - 40:34

Friday, December 11, 2009

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs. (New PB)
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 178

Part A:
Overhead Squats
3 @ 95 lbs., 3 @ 115 lbs.

Front Squats
3 @ 115 lbs., 3 @ 135 lbs., 3 @ 165 lbs., 2 @ 195 lbs. (PB)

Back Squats
1 @ 165 lbs., 1 @ 195 lbs.

Part B:
5 Rounds
10 Medicine Ball Cleans (20 lbs.)
6 Shoot-Throughs

Time - 6:30

Tuesday, December 8, 2009

WOD 177

30 Thruster (95 lbs.)
30 Ball Slams (20 lbs.)
20 Sumo Dead Lift High Pulls (95 lbs.)
20 Ball Slams (20 lbs.)
10 Front Squat (95 lbs.)
10 Ball Slams (20 lbs.)

Time - 9:36

Cash-Out:
3 Turkish Get-Ups (36 lbs.)

CrossFit Makes Access Hollywood

As featured on Access Hollywood, this WOD is named for Gerard Butler and the movie '300'

Saturday, December 5, 2009

WOD 176

"Lumberjack 20" - Hero Workout

Scaled

20 Deadlifts (165 lbs)
Row 200m
20 KB swings (53 lbs.)
Row 200m
20 Overhead Squats (75 lbs)
Row 200m
20 Burpees
Row 200m
20 Pull-Ups
Row 200m
20 Box Jumps (24″)
Row 200m
20 Dumbbell Squat Cleans (25 lbs. each arm)
Row 200m

Time - 23:35

Wednesday, December 2, 2009

WOD 175

Olympic Weightlifting Class

30 minutes of:
Even minute - 3, 4, or 5 Back Squats and Behind the Back Push Press
Odd minute - 3, 4 or 5 Front Squats and Hang Power Cleans

All movements at 85 lbs.

Tuesday, December 1, 2009

WOD 174

8 Minutes AMRAP

7 Wall Balls (20 lbs.)
7 Burpees
7 Toes to Bar

Rounds - 5

Cash-Out:

3 X 3 Snatch and Squat Snatch
All @ 95 lbs.