12 Minute AMRAP
8 Kettle Bells @ 53 lbs.
6 Goblet Squats @ 53 lbs.
4 Handstand Push-Ups (1 Ab Mat)
Rounds - 7
Saturday, March 26, 2011
Friday, March 25, 2011
WOD 330
15 Push Jerk @ 115 lbs.
15 L Pull-Ups (band-assisted)
15 Push Jerk @ 115 lbs.
15 Chest-to-Bar Pull-Ups
15 Push Jerk @ 115 lbs.
15 Kipping Pull-Ups
Time - 10:26
15 L Pull-Ups (band-assisted)
15 Push Jerk @ 115 lbs.
15 Chest-to-Bar Pull-Ups
15 Push Jerk @ 115 lbs.
15 Kipping Pull-Ups
Time - 10:26
Tuesday, March 22, 2011
Personal Bests
Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
WOD 329
Part A:
Shoulder Press
5 @ 75 lbs.
3 @ 95 lbs.
2 @ 115 lbs.
2 @ 120 lbs.
1 @ 130 lbs. (New PB)
Part B:
5 Rounds:
15 Walking Lunges (each leg)
10 Kettle Bells @ 53 lbs.
8 Muscle-Up Progression
Time - 11:09
Shoulder Press
5 @ 75 lbs.
3 @ 95 lbs.
2 @ 115 lbs.
2 @ 120 lbs.
1 @ 130 lbs. (New PB)
Part B:
5 Rounds:
15 Walking Lunges (each leg)
10 Kettle Bells @ 53 lbs.
8 Muscle-Up Progression
Time - 11:09
Saturday, March 19, 2011
WOD 328
3 Rounds:
7 Wall Balls
7 Pull-Ups
Time - 2:41
3 Rounds:
7 Sumo DeadLift High Pulls
7 Handstand Push-Ups
Time - 2:01
3 Rounds:
5 Wall Balls
5 Pull-Ups
Time - 2:09
3 Rounds:
3 Wall Ball
3 Pull-Ups
Time - 1:12
7 Wall Balls
7 Pull-Ups
Time - 2:41
3 Rounds:
7 Sumo DeadLift High Pulls
7 Handstand Push-Ups
Time - 2:01
3 Rounds:
5 Wall Balls
5 Pull-Ups
Time - 2:09
3 Rounds:
3 Wall Ball
3 Pull-Ups
Time - 1:12
Friday, March 18, 2011
WOD 327
"CrossFit Games Open 2011 Qualifier"
10 Minute AMRAP:
30 Double Unders
15 Power Snatch @ 75 lbs.
Rounds - 3 Complete + 21 Double Unders
Total Reps - 156
10 Minute AMRAP:
30 Double Unders
15 Power Snatch @ 75 lbs.
Rounds - 3 Complete + 21 Double Unders
Total Reps - 156
Tuesday, March 15, 2011
WOD 326
Part A:
5 X 3 Push Jerk
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.
1 @ 185 lbs.
Part B:
7 Single Arm Snatch (Each Arm) @ 30 lbs.
7 Box Jumps
7 Push-Ups
Time - 9:18
5 X 3 Push Jerk
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.
1 @ 185 lbs.
Part B:
7 Single Arm Snatch (Each Arm) @ 30 lbs.
7 Box Jumps
7 Push-Ups
Time - 9:18
Saturday, March 12, 2011
Friday, March 11, 2011
WOD 324
Part A:
12 Sets of 2 Front Squats and 2 Push Press on the minute @ 95 lbs.
Part B:
WOD:
4 Rounds
12 Muscle-Up Progressions
12 Kettle Bell Swings @ 53 lbs.
Time - 7:55
12 Sets of 2 Front Squats and 2 Push Press on the minute @ 95 lbs.
Part B:
WOD:
4 Rounds
12 Muscle-Up Progressions
12 Kettle Bell Swings @ 53 lbs.
Time - 7:55
Saturday, March 5, 2011
Personal Bests
Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
WOD 323
"CrossFit Total"
Shoulder Press - 125 lbs.
Back Squats - 255 lbs. (PB)
Dead Lift - 275 lbs.
Total - 655 lbs.
Shoulder Press - 125 lbs.
Back Squats - 255 lbs. (PB)
Dead Lift - 275 lbs.
Total - 655 lbs.
Friday, March 4, 2011
WOD 322
"Fight Gone Bad III"
1 minute per movement, then one minute rest after the 5 movements for 3 rounds:
Box Jumps
Push Press
Rowing (calories)
Sumo Dead Lift High Pulls
Wall Balls
Total Reps - 255
1 minute per movement, then one minute rest after the 5 movements for 3 rounds:
Box Jumps
Push Press
Rowing (calories)
Sumo Dead Lift High Pulls
Wall Balls
Total Reps - 255
Tuesday, March 1, 2011
WOD 321
Part A:
3 Overhead Squats @ 95 lbs.
2 Overhead Squats @ 115 lbs.
2 Overhead Squats @ 125 lbs.
1 Overhead Squats @ 135 lbs.
1 Overhead Squats @ 140 lbs.
Part B:
10-9-8-7-6-5-4-3-2-1
Overhead Squats @ 65 lbs.
Pull-Ups
Time - 9:15
3 Overhead Squats @ 95 lbs.
2 Overhead Squats @ 115 lbs.
2 Overhead Squats @ 125 lbs.
1 Overhead Squats @ 135 lbs.
1 Overhead Squats @ 140 lbs.
Part B:
10-9-8-7-6-5-4-3-2-1
Overhead Squats @ 65 lbs.
Pull-Ups
Time - 9:15
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