100 Double Unders
then
3 Rounds:
9 Toes to Bar
9 Push Jerks @ 115 lbs.
9 Box Jumps (24")
then
30 Calorie Row
Time - 11:41
Sunday, January 31, 2016
Saturday, January 30, 2016
WOD 621
9 Minute Ascending Ladder:
2 Front Squats @ 115 lbs.
2 Shuttle Runs
2 Front Squats @ 115 lbs.
2 Shuttle Runs
4 Front Squats @ 115 lbs.
4 Shuttle Runs
6 Front Squats @ 115 lbs.
6 Shuttle Runs
8 Front Squats @ 115 lbs.
8 Shuttle Runs
10 Front Squats @ 115 lbs.
10 Shuttle Runs
12 Front Squats @ 115 lbs.
12 Shuttle Runs
14 Front Squats @ 115 lbs.
14 Shuttle Runs
Round 12 + 1 Front Squat
Thursday, January 28, 2016
WOD 620
Time Limit - 15 Minutes:
1000m Row
50 Walking Lunges
50 Medicine Ball Sit-Ups @ 20 lbs.
50 Wall Balls @ 20 lbs.
Maximum Effort Burpees (until time ends)
Reps - 1175 (WOD + 25 burpees)
1000m Row
50 Walking Lunges
50 Medicine Ball Sit-Ups @ 20 lbs.
50 Wall Balls @ 20 lbs.
Maximum Effort Burpees (until time ends)
Reps - 1175 (WOD + 25 burpees)
Tuesday, January 26, 2016
Sunday, January 24, 2016
Saturday, January 23, 2016
Thursday, January 21, 2016
WOD 616
"CrossFit Open 12.4" Revisited
15 Box Jumps @ 24"
12 Push Press @ 115 lbs.
9 Toe to Bar
Rounds - 5
15 Box Jumps @ 24"
12 Push Press @ 115 lbs.
9 Toe to Bar
Rounds - 5
Tuesday, January 19, 2016
WOD 615
9 Minute AMRAP:
1 Muscle-Up
2 Hang Power Cleans @ 185 lbs
2 Muscle-Ups
4 Hang Power Cleans @ 185 lbs
3 Muscle-Ups
6 Hang Power Cleans @ 185 lbs
4 Muscle-Ups
8 Hang Power Cleans @ 185 lbs
etc.
Reps - 10
1 Muscle-Up
2 Hang Power Cleans @ 185 lbs
2 Muscle-Ups
4 Hang Power Cleans @ 185 lbs
3 Muscle-Ups
6 Hang Power Cleans @ 185 lbs
4 Muscle-Ups
8 Hang Power Cleans @ 185 lbs
etc.
Reps - 10
Sunday, January 17, 2016
WOD 614
5 Rounds (with 1 Minute rest between rounds)
5 Push Jerks @ 135 lbs.
7 Chest-to-Bar Pull-Ups.
25 Double Unders
Time - 12:09
5 Push Jerks @ 135 lbs.
7 Chest-to-Bar Pull-Ups.
25 Double Unders
Time - 12:09
Saturday, January 16, 2016
Thursday, January 14, 2016
Wednesday, January 13, 2016
WOD 611
4 Rounds (30 Seconds Work, 30 Seconds Rest)
Then 1 Minute Rest Between Movement
Rowing - 699 metres
Box Jumps - 81
25 lb. Plate Ground to Overhead - 52
Shuttle Runs - 31
Then 1 Minute Rest Between Movement
Rowing - 699 metres
Box Jumps - 81
25 lb. Plate Ground to Overhead - 52
Shuttle Runs - 31
Tuesday, January 12, 2016
Sunday, January 10, 2016
Saturday, January 9, 2016
WOD 608
"CrossFit Games 2015 - WOD 15.4" - Revisited
Prescribed:
8-minute AMRAP:
3 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
6 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
9 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
12 Handstand Push-Ups
6 Power Cleans @ 185 lbs.
15 Handstand Push-Ups
6 Power Cleans @ 185 lbs.
Etc., following same pattern
Total Reps - 28
Prescribed:
8-minute AMRAP:
3 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
6 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
9 Handstand Push-Ups
3 Power Cleans @ 185 lbs.
12 Handstand Push-Ups
6 Power Cleans @ 185 lbs.
15 Handstand Push-Ups
6 Power Cleans @ 185 lbs.
Etc., following same pattern
Total Reps - 28
Tuesday, January 5, 2016
Personal Bests
Personal Bests
Push Jerk - 215 lbs. (New PB)
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 215 lbs. (New PB)
Clean and Jerk - 215 lbs. (New PB)
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 150 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 185 lbs.
Squat Snatch - 115 lbs.
WOD 607
Clean & Jerk
One Rep Max Day
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
1 @ 205 lbs.
1 @ 215 lbs.
One Rep Max Day
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
1 @ 205 lbs.
1 @ 215 lbs.
Sunday, January 3, 2016
WOD 606
15 Chest-to-Bar Pull-Ups
30 Calorie Row
45 Ground to Overhead @ 25 lb. Plate
30 Burpees
15 Chest-to-Bar Pull-Ups
Time - 10:29
30 Calorie Row
45 Ground to Overhead @ 25 lb. Plate
30 Burpees
15 Chest-to-Bar Pull-Ups
Time - 10:29
Saturday, January 2, 2016
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