Wednesday, March 31, 2010

Personal Bests

Push Jerk - 195 lbs. (New PB)
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs. (New PB)
Clean and Jerk - 195 lbs. (New PB)
Shoulder Press - 120 lbs. (New PB)
Front Squat - 205 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 229

Part A:
7 Rounds:
1 Shoulder Press, 2 Push Press, 3 Push Jerk per 90 seconds.
@ 95 lbs., 100 lbs., 105 lbs., 110 lbs., 115 lbs., 120 lbs. (PB on Shoulder Press), 125 lbs. (Failed the Shoulder Press)

Part B:
4 Rounds:
5 Snatch Pull
@ 95 lbs., 115 lbs., 135 lbs. 155 lbs.

Part C:
Clean and Jerk
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 165 lbs. (PB)
1 @ 175 lbs. (PB)
1 @ 185 lbs. (PB)
1 @ 190 lbs. (PB)
1 @ 195 lbs. (PB)

Tuesday, March 30, 2010

WOD 228

Part A:
50 Kettle Bells (36 lbs.)
50 Push Ups

Time - 4:01

Part B:
"Death by Front Squats"

13 Rounds @ 95 lbs.

Saturday, March 27, 2010

WOD 227

Thrusters
3 @ 95 lbs.
3 @ 95 lbs.
3 @ 115 lbs.

4 Rounds:
6 Muscle-Up Progressions
8 Thrusters @ 85 lbs.
8 Mountain Climbers

Time - 7:04

Friday, March 26, 2010

Personal Bests

Push Jerk - 185 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 205 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 226

Back Squats
3 @ 135 lbs.
3 @ 185 lbs.
3 @ 225 lbs. (PB)
1 @ 245 lbs. (PB)

15, 12, 9, 6, 3
Handstand Push-Ups (2 Ab-Mats)
10-8-6-4-2
Kettle Bells (45 lbs.)
10-8-6-4-2
Chin-Ups

Time - 7:00

Wednesday, March 24, 2010

WOD 225

"Olympic Weight Lifting Class"

Various Hang Power Snatch Drills @ 85 lbs.

10 Minute AMRAP:
2 Hang Power Cleans @ 85 lbs.
4 Front Squats @ 85 lbs.
8 Pull-Ups

Rounds - 8

Wednesday, March 17, 2010

WOD 224

"Olympic Weight Lifting Class"

Cleans - Various drills @ 95 lbs.

30 Push Jerk @ 95 lbs.

15 Push Press @ 95 lbs.

Double Unders - 12 Unbroken & 10 Unbroken

Tuesday, March 16, 2010

WOD 223

100 Thrusters @ 75 lbs.

Time - 11:55

Saturday, March 13, 2010

WOD 222

Rounds 1, 3 & 5:
6 Muscle-Up Progression
6 Squat Snatch (65 lbs.)
12 Box Jumps (24")

Rounds 2, 4 & 6:
6 Hand Stand Push-Ups
6 Squat Snatch (65 lbs.)
12 Box Jumps (24")

Time - 15:10

Friday, March 12, 2010

Personal Bests

Push Jerk - 185 lbs. (New PB)
Dead Lift - 285 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 205 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 221

Part A:
Push Jerk
3 @ 135 lbs.
3 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.

Part B:
5 Rounds:
10 Pistols
10 Ring Dips (band-assisted)
10 Ball Slams (20 lbs.)

Time - 10:09

Wednesday, March 10, 2010

Personal Bests

Push Jerk - 180 lbs.
Dead Lift - 285 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 205 lbs. (New PB)
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 220

"Olympic Weight Lifting Class"

Front Squat
5 @ 115 lbs.
3 @ 135 lbs.
1 @ 165 lbs.
1 @ 205 lbs. (New PB)

Snatch Width Dead Lift
4 @ 165 lbs.
3 @ 105 lbs.
1 @ 165 lbs.
1 @ 185 lbs.

4 Rounds:
8 Wall Balls (20 lbs.)
4 Squat Snatch (75 lbs.)

Time - 4:15

Tuesday, March 9, 2010

WOD 219

4 Minute AMRAP:
5 Power Cleans
5 Ball Slams
5 Hand Stand Push-Ups

4 Minutes AMRAP:
5 Power Cleans
5 Push-Ups
5 Ring Rows

4 Minute Tabata:
Air Squats

Saturday, March 6, 2010

WOD 218

11am

"Death by Push Jerk"

One minute to do one push jerk @ 95 lbs.
One minute to do two push jerks @ 95 lbs.
One minute to do three push jerks @ 95 lbs.
Etc.

Rounds - 13 (Total Reps = 91)

WOD 217

8am

"Filthy Fifty"

50 Box Jumps (24")
50 Jumping Pull-Ups
50 Kettle Bells (36 lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs.)
50 Back Extension
50 Wall Balls (20 lbs.)
50 Burpees
50 Double Unders

Time - 35:54

Friday, March 5, 2010

WOD 216

5-10-15-10-5
Dead Lift @ 185 lbs.
Medicine Ball Cleans (20 lbs.)
Pull-Ups

Time - 12:22

Back Squat
3 @ 135 lbs.
3 @ 135 lbs.
3 @ 185 lbs.

Tuesday, March 2, 2010

WOD 215

Part of the Australian Qualifiers for the CrossFit Games

10 Minute AMRAP
7 Dead Lift @ 95 lbs.
7 Hang Power Cleans @ 95 lbs.
7 Front Squats @ 95 lbs.
7 Push Press @ 95 lbs.

Rounds - 5