Thursday, March 29, 2012

WOD 406

30 Kettle Bells @ 45 lbs.
15 Toes-To-Bar

20 Kettle Bells @ 45 lbs.
10 Toes-To-Bar
10 Kettle Bells @ 45 lbs.
5 Toes-To-Bar

Time - 5:34

Tuesday, March 27, 2012

WOD 405

5 Rounds:
30 Double Unders
15 Air Squats
10 Push-Ups
5 Power Cleans @ 135 lbs.

Time 13:50

3 Push Jerks @ 135 lbs.
3 Push Jerks @ 155 lbs.
2 Push Jerks @ 175 lbs.
1 Clean and Jerk @ 185 lbs.

Saturday, March 24, 2012

WOD 404


"CrossFit Games Open 2012 Qualifier"

7 Minutes:

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 - 54

Tuesday, March 20, 2012

WOD 403

Push Jerks:
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 175  lbs.

21-15-9
Power Snatch @ 85 lbs.
Hand Release Push-Ups
Hollow Rock

Time - 11:35

Saturday, March 17, 2012

WOD 402


"CrossFit Games Open 2012 Qualifier"

12 Minute AMRAP:
150 Wall Balls @ 20 lbs.
90 Double-Unders
30 Muscle-Ups

Total Reps - 161

Thursday, March 15, 2012

Personal Bests


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 - 150 lbs. (New PB)
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 175 lbs.
Squat Snatch - 115 lbs.

WOD 401


Power Snatch
2 @ 75 lbs.
2 @ 95 lbs.
2 @ 115 lbs.
2 @ 125 lbs.
2 @ 135 lbs.
2 @ 145 lbs.
1 @ 150 lbs. (PB)

10 Burpees, then:
15-10-5
Power Snatch @ 95 lbs.
Hand Stand Push-Ups (1 Ab-Mat)
And 3 Burpees on the Minute

Time - 9:50

Tuesday, March 13, 2012

WOD 400

3 Rounds:
15 Kettle Bells @ 45 lbs.
30 Sit-Ups
45 Air Squats

Rest 4 Minutes

4 Rounds:
5 Pull-Ups
7 Hollow Rock
7 Supermen

Time - 18:00

Saturday, March 10, 2012

WOD 399

"CrossFit Games Open 2012 Qualifier"

18 Minute AMRAP:
15 Box Jumps @ 24"
12 Push Press @ 115 lbs.
9 Toes to Bar

Rounds - 5 + 6 Box Jumps
Total Reps: 186

Friday, March 9, 2012

WOD 398


Part 1:
On the Minute
1 Thruster @ 65 lbs.
1 Pull-Up
2/2, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1

Part 2:
15-10-5-10-15
Sumo Dead Lift High Pulls @ 65 lbs.
Ball Slams @ 20 lbs.

Time - 6:13

Thursday, March 8, 2012

WOD 397

5 Rounds:
10 Single Arm Snatch @ 20 lbs. (each arm)
10 Push-Ups
10 Walking Lunges (total)

Time - 7:25

4 Rounds:
20 Double Unders
5 Overhead Squats @ 95 lbs.

Time - 6:02

Tuesday, March 6, 2012

Personal Bests


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.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 175 lbs. (New PB)
Squat Snatch - 115 lbs.

WOD 396

5 X 3 Hang Power Cleans
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.

21-15-9
Dead Lifts @ 165 lbs.
Box Jumps (24")

Time - 6:23

Saturday, March 3, 2012

WOD 395

"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 - 11:28 (Prescribed)

Friday, March 2, 2012

WOD 394

"CrossFit Games Open 2012 Qualifier"

Completing as many Reps as Possible in 10 minutes of:
30 Snatch @ 75 lbs.
30 Snatch @ 135 lbs.
30 Snatch @ 165 lbs.
30 Snatch @ 210 lbs.

Completed Reps:
30 Snatch @ 75 lbs.
16 Snatch @ 135 lbs.

Total Reps - 46

Thursday, March 1, 2012

WOD 393

Hang Power Snatch Work
Power Snatch Work

10 Power Snatch @ 115 lbs

Time - 1:14