Saturday, May 29, 2010

WOD 257

10am

4 Rounds:
7 Power Cleans (135 lbs.)
14 Push Ups
21 Double Unders

Time - 9:15

WOD 256

8am

Part A:
3 Rounds:
200m Run (approximately)
37 seconds, 37 seconds, 35 seconds.

Part B:
4 Rounds:
7 Power Cleans (135 lbs.)
14 Push Ups
21 Double Unders

Time - 11:45

Wednesday, May 26, 2010

WOD 255

"Olympic Weight Lifting Class"

Snatch Work - Snatch Balance

5 Rounds:
5 Squat Snatch (75 lbs.)
5 Toes to Bar

Time - 5:18

Tuesday, May 25, 2010

WOD 254

6 Rounds
15 Kettle Bells (53 lbs.)
15 Box Jumps (24")

Time - 10:20

Monday, May 24, 2010

WOD 253

Part A:
1-10-1-10
Back Squats
1 @ 205 lbs.
10 @ 135 lbs.

Part B:
6 Tire Flips
400m Run

then

3 Rounds:
10 Sumo Dead Lift High Pulls (75 lbs.)
10 Clapping Push-Ups

Time - 6:00

Saturday, May 22, 2010

WOD 252

10am

"Nate"

20 Minute AMRAP
2 Jumping Muscle-Ups
4 Hand Stand Push-Ups (2 Ab Mats)
8 Kettle Bells (53 lbs.)

Rounds - 12

WOD 251

8am

"Nate"

20 Minute AMRAP
2 Muscle Up Progression
4 Hand Stand Push-Ups (1 Ab Mat)
8 Kettle Bells (53 lbs.)

Rounds - 11

Friday, May 21, 2010

WOD 250

"Christine"

3 Rounds:
500m Row
12 Dead Lift (Body Weight - 205 lbs.)
21 Box Jumps (24")

Time - 16:50

Tuesday, May 18, 2010

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs. (New PB)
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 249

3-2-1-1 Overhead Squats
3 @ 95 lbs.
2 @ 115 lbs.
1 @ 135 lbs.
1 @ 150 lbs. (PB)


"Annie"

50-40-30-20-10
Double- Unders
Sit-Ups

Time - 13:43

Friday, May 14, 2010

WOD 248

"Diane"

21-15-9
Dead Lifts (175 lbs.)
Hand Stand Push-Ups (2 Ab Mats)

Time - 6:33 (Not Prescribed)

Saturday, May 8, 2010

WOD 247

3 Rounds:
15 Pull-Ups
15 Medicine Ball Cleans (20 lbs.)
10 Toes to Bar
10 Power Cleans (95 lbs.)
10 Muscle-Up Progression
5 Squat Cleans (95 lbs.)

Time - 22:06

Friday, May 7, 2010

WOD 246

Part A:
10 sets of 2 Dead Lifts @ 195 lbs.

Part B:
9-15-21-15-9
Thrusters @ 75 lbs.
Box Jumps (20")

Time - 9:45

Wednesday, May 5, 2010

WOD 245

"Olympic Weight Lifting Class"

10 minutes of 3 lifts on the minute of:
5 rounds – Squat Cleans @ 65 lbs.
3 rounds – Power Snatches @ 65 lbs.
2 rounds – Squat Snatches @ 65lbs.

WOD:
400m Run
10 Squat Snatch @ 65 lbs.
200m Run
10 Squat Cleans @ 65 lbs.
100m Run

Time - 6:04

Tuesday, May 4, 2010

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 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 - 155 lbs.
Squat Snatch - 115 lbs.

WOD 244

5 Rounds:
10 Power Cleans @ 115 lbs.
30 Air Squats
8 Toes to Bar

Time - 14:03

Shoulder Press
1 @ 75 lbs.
1 @ 115 lbs.
1 @ 125 lbs. (PB)
Failed @ 130 lbs.

Saturday, May 1, 2010

WOD 243

4 Rounds:
10 Dead Lifts (185 lbs.)
15 Wall Balls (20 lbs.)

Time - 9:19