Saturday, February 27, 2010

WOD 214

Team Workout with Nathan and Kyle

200 Pull Ups
200 Kettle Bells
200 Push Ups
200 Medicine Ball Cleans
200 Air Squats

Time - 22:15

Friday, February 26, 2010

WOD 213

3 Rounds:
30 Air Squats
10 Muscle Up Progression
10 Power Cleans @ 135 lbs.

Time - 11:22

Tuesday, February 23, 2010

WOD 212

10 Minutes AMRAP:
7 Pull-Ups
7 Wall Balls (20 lbs.)
7 Push Press (95 lbs.)

Rounds - 6


10 Dead Lift @ 155 lbs.
1 Dead Lift @ 255 lbs.

Saturday, February 20, 2010

WOD 211

5 Rounds:
5 Thrusters (95 lbs.)
5 Overhead Squats (95 lbs.)
5 Pull Ups
5 Lateral Jumps

Time - 9:57

Friday, February 19, 2010

WOD 210

Part A:
4 Rounds:
8 Muscle Up Progression
8 Kettle Bells (53 lbs.)
6 Toes to Bar

Time - 7:21

Part B:
Back Squats:
3 @ 135 lbs.
3 @ 165 lbs.
3 @ 185 lbs.

Wednesday, February 17, 2010

WOD 209

"Olympic Weight Lifting Class"

Part A:
3 Rounds:
5 Power Snatch @ 95 lbs.
5 Burpees

Time - 2:27

Part B:
3 Rounds:
5 Squat Cleans @ 95 lbs.
5 Toes to Bar

Time - 2:50

Part C:
3 Rounds:
5 Clean and Jerk @ 95 lbs.
5 Mountain Climbers (each leg)

Time - 2:26

Tuesday, February 16, 2010

Personal Bests

Push Jerk - 180 lbs.
Dead Lift - 285 lbs. (New PB)
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 - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 208

Part A:
Dead Lift
5 @ 135 lbs.
3 @ 185 lbs.
2 @ 215 lbs.
1 @ 255 lbs.
1 @ 285 lbs. (New PB)

Part B:
40 Kettle Bells (36 lbs.)
10 Burpees
30 Kettle Bells (36 lbs.)
20 Ring Dip (band-assisted)
20 Kettle Bells (36 lbs.)
30 Wall Balls (20 lbs.)
10 Kettle Bells (36 lbs.)
40 Knees to Elbows

Time - 12:02

Saturday, February 13, 2010

WOD 207

18-15-12

Dead Lifts (195 lbs.)
Box Jumps (24")
Ring Push-Ups

Time - 12:50

Friday, February 12, 2010

WOD 206

"Death by Squat Cleans"

One minute to do one squat clean @ 95 lbs.
One minute to do two squat cleans @ 95 lbs.
One minute to do three squat cleans @ 95 lbs.
Etc.

Rounds - 7+

Note - Walked away after hitting myself in the throat with the bar in the 8th round.

CrossFit or Seizure?

If you can't laugh at yourself...

Tuesday, February 9, 2010

WOD 205

Part A:
Front Squat:
3 @ 135 lbs.
3 @ 155 lbs.

Part B:
20-30-40
Kettle Bells (45 lbs.)
Walking Lunges (each leg)
Double Unders

Time - 16:52

Wednesday, February 3, 2010

Personal Bests

Push Jerk - 180 lbs.
Dead Lift - 275 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 - 145 lbs. (New PB)
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.

WOD 204

"Olympic Weight Lifting Class"

On the minute:

3 Rounds - 3 Reps - Snatch (low hang @ 75 lbs.)
3 Rounds - 3 Reps - Snatch (high hang @ 75 lbs.)
4 Rounds - 2 Reps - Snatch Balance (75 lbs.)
5 Rounds - 2 Reps - Power Snatch (75 lbs.)

Power Snatch
2 @ 105 lbs.
2 @ 125 lbs.
1 @ 135 lbs.
1 @ 145 lbs. (PB)

Shoulder Press
20 @ 45 lbs.
15 @ 75 lbs.