"Annie"
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups
Time - 14:33 (Prescribed)
Saturday, April 30, 2011
Friday, April 29, 2011
WOD 342
"CrossFit Games Open 2011 Qualifier"
7 Minutes:
3 Thrusters @ 100 lbs.
3 Chest to Bar Pull-Ups
6 Thrusters @ 100 lbs.
6 Chest to Bar Pull-Ups
9 Thrusters @ 100 lbs.
9 Chest to Bar Pull-Ups
12 Thrusters @ 100 lbs.
12 Chest to Bar Pull-Ups
etc.
Total Reps - 60
7 Minutes:
3 Thrusters @ 100 lbs.
3 Chest to Bar Pull-Ups
6 Thrusters @ 100 lbs.
6 Chest to Bar Pull-Ups
9 Thrusters @ 100 lbs.
9 Chest to Bar Pull-Ups
12 Thrusters @ 100 lbs.
12 Chest to Bar Pull-Ups
etc.
Total Reps - 60
Tuesday, April 26, 2011
Saturday, April 23, 2011
WOD 340
7 Minute AMRAP:
3 Hand Stand Push-Ups (1 Ab-Mat)
4 Power Snatch @ 95 lbs.
5 Ring Rows
Rounds - 5+
3 Hand Stand Push-Ups (1 Ab-Mat)
4 Power Snatch @ 95 lbs.
5 Ring Rows
Rounds - 5+
Friday, April 22, 2011
WOD 339
"CrossFit Games Open 2011 Qualifier"
20 Minute AMRAP:
5 Power Cleans @ 145 lbs.
10 Toes to Bar
15 Wall Balls @ 20 lbs.
Rounds - 6 Complete + 4 Power Cleans
Total Reps - 184
20 Minute AMRAP:
5 Power Cleans @ 145 lbs.
10 Toes to Bar
15 Wall Balls @ 20 lbs.
Rounds - 6 Complete + 4 Power Cleans
Total Reps - 184
Tuesday, April 19, 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.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs. (New PB)
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.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
WOD 338
Part A:
3 Thrusters @ 95 lbs.
3 Thrusters @ 125 lbs.
3 Thrusters @ 135 lbs.
3 Thrusters @ 145 lbs.
3 Thrusters @ 155 lbs.
3 Thrusters @ 165 lbs.
Part B:
6 Rounds
5 Knees to Elbows
10 Ball Slams @ 20 lbs.
15 Double Unders
Time - 8:14
3 Thrusters @ 95 lbs.
3 Thrusters @ 125 lbs.
3 Thrusters @ 135 lbs.
3 Thrusters @ 145 lbs.
3 Thrusters @ 155 lbs.
3 Thrusters @ 165 lbs.
Part B:
6 Rounds
5 Knees to Elbows
10 Ball Slams @ 20 lbs.
15 Double Unders
Time - 8:14
Friday, April 15, 2011
WOD 337
"CrossFit Games Open 2011 Qualifier"
10 Minute AMRAP:
60 Bar-Facing Burpees
30 Overhead Squats @ 120 lbs.
10 Muscle-Ups
Rounds - 0 Complete + 60 Bar-Facing Burpees + 21 Overhead Squats
Total Reps - 81
10 Minute AMRAP:
60 Bar-Facing Burpees
30 Overhead Squats @ 120 lbs.
10 Muscle-Ups
Rounds - 0 Complete + 60 Bar-Facing Burpees + 21 Overhead Squats
Total Reps - 81
Tuesday, April 12, 2011
WOD 336
Part A:
3 Rounds:
2 Shoulder Press @ 115 lbs.
2 Push Press @ 115 lbs.
2 Push Jerk @ 115 lbs.
Part B:
2 Rounds:
2 Push Jerk @ 175 lbs.
Part C:
5 Rounds:
10 Push Jerk @ 95 lbs.
20 Sit-Ups
20 Double Unders
Time - 13:22
3 Rounds:
2 Shoulder Press @ 115 lbs.
2 Push Press @ 115 lbs.
2 Push Jerk @ 115 lbs.
Part B:
2 Rounds:
2 Push Jerk @ 175 lbs.
Part C:
5 Rounds:
10 Push Jerk @ 95 lbs.
20 Sit-Ups
20 Double Unders
Time - 13:22
Friday, April 8, 2011
WOD 335
"CrossFit Games Open 2011 Qualifier"
5 Minute AMRAP:
1 Squat Clean @ 165 lbs.
1 Push Jerk @ 165 lbs.
Rounds - 12 Complete + 1 Squat Clean
Total Reps - 25
5 Minute AMRAP:
1 Squat Clean @ 165 lbs.
1 Push Jerk @ 165 lbs.
Rounds - 12 Complete + 1 Squat Clean
Total Reps - 25
Tuesday, April 5, 2011
WOD 334
"The Big 30"
30 Wall Balls @ 20 lbs.
30 Double Unders
30 Second Plank
30 Kettle Bells @ 36 lbs
30 Goblet Squats @ 36 lbs.
30 Second Plank
30 Pull-Ups
30 Hand Stand Push-Ups (1 AbMat)
30 Walking Lunges (Total)
30 Second Plank
Time - 17:52
30 Wall Balls @ 20 lbs.
30 Double Unders
30 Second Plank
30 Kettle Bells @ 36 lbs
30 Goblet Squats @ 36 lbs.
30 Second Plank
30 Pull-Ups
30 Hand Stand Push-Ups (1 AbMat)
30 Walking Lunges (Total)
30 Second Plank
Time - 17:52
Saturday, April 2, 2011
Friday, April 1, 2011
WOD 332
"CrossFit Games Open 2011 Qualifier"
15 Minute AMRAP:
9 Dead Lift @ 155 lbs.
12 Push-Ups (hand release)
15 Box Jumps (24")
Rounds - 5 Complete + 5 Dead Lifts
Total Reps - 185
15 Minute AMRAP:
9 Dead Lift @ 155 lbs.
12 Push-Ups (hand release)
15 Box Jumps (24")
Rounds - 5 Complete + 5 Dead Lifts
Total Reps - 185
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