Mon 6:30 with WIll

Warm-Up: LaLanne Warm-Up

Skill: Kipping Pull-Ups

WOD: Fran
21-15-9
Thrusters (#45)
Pull-Ups

5:21
I went light on the thrusters because my back is still recovering from the strain last week

Strength: 2 Rep Max Thruster
2 x 65#
2 x 75#
2 x 85#
1 x 85#

10/3
5:30 with Will
foam rolling and stretching

split jerk 7x1
75

WOD:
15min AMRAP
10 wall balls 14#
10 T2B which quickly turned into K2E
10 box jumps 20"
8 rounds and 3 reps.

Frid 9/29
4 mile run- avg 8:45 pace

Sat 10/1
Soccer- about 1 hour

Sun 10/2
4 mile run- slower recovery run- about 10:00 min pace

Wed 9/28
5:30 with Chris

25 burpees (I was late)
400 M farmer walk with 25lb dumbells
tabata squat, hold at the bottom during "rest"
avg 8 to 10 squats each round

OHS:
find your 15 rep max
65lbs

WOD:
1000 m row
30 OHS 55#
1200 m run
Time: 13:15

Tues 9/27
Workout of the Day
Press
2-2-2-2-2-2-2- 75lbs
"Betty"
Five rounds for time:
12 Push Press 60
20 box Jump 20
11:40

Monday:
Crossfit
100 pull ups
100 push ups
14:30

400 m sanbag run
30 deadlifts
400m sandbag run

Sunday 9/25
4.75 mile run

9/22/11
Warm Up
Partner Row – 2K (1k each)
Definitley pushed myself harder than I would on my own

WOD - Finisher

AMRAP in 20 minutes:
4 Handstand Push-Ups on the box
8 Ring Dips (orange)
16 walking lunges with 25lbs plate
Score:8

Monday 9/19


Warm-Up

Jog Around the Block
Dynamic Stretching #1
500m Row
Dynamic Stretching #2
25 Burpees

Skill - Strength

Dumbbell Strict Press – 20 seconds on & 40 seconds off for 10 minutes
#30 – 104 Reps = Score of 3120

WOD - Finisher

100 Push Press (#45)
400m run every time bar goes below the shoulders and no resting on the back
Did 5 sets of 20 reps

14:04

Sunday 9/18
4 mile run

Sat 9/17
Soccer- about 60 mins

9/15
WU
3 rounds
10 candlestick rock to pistol
30 DU (only got 4 du in a row

Low Bar Back Squat:
5x95#
4x125#
3x135#
1x145#
2x 165#
1x165#
1x175#

WOD:
4 3 min rounds, 1 min rest
AMRAP of...
10 OHS 55# from the ground
50 DU (did 150 singles)
Total: 5

9/15
Warm up
Run around block
3 rounds
30 flutter kicks
30 mountain climbers

Muscle ups- not so good at this

Thruster
2 on the min. For 12 min.
75#

AMRAP in 8 min
12 burpees
9 wall ball
6 ring dips - with band
4 rounds + 4 burpees

Wed 9/14
3 mile run

9/12/11 – 5:30pm with Will

Warm-Up

5 Rounds of Cindy:
5 Pull-Ups (band)
10 Push-Ups
15 Squats

Strict Press
3X3 up to #55

WOD - Finisher

AMRAP in 20 minutes:
10 Sott’s Press (#15)
20 Kettlebell Swings (25 pounds)
30 Wall Balls (#10)

5 Rounds + 30 reps

Saturday, September 10, 2011

21-15-9
Wall Ball
Push-Ups

3 minutes of Hollow Rock Holds

AMRAP 30 Minutes
9 Burpees
11 Pull-Ups (with the band)
21 KB Swings,25 pounds
Total: 8 2/3 rounds

Sunday Sept 11
4 mile run

8/11
5:30 pm with chris

Workout of the Day
Box Jump
1-1-1-1-1
Back Squat
5-5-5-5-5 Got up to 135
-break
For time:
Five rounds of:
5 Pull-up
10 Push-up
15 Squat
then,
Run 800 meters
then,
25 Burpees
Time 10:20

3 rounds:
25x DU
15x CF push ups

Skill: Hang Power Clean
5-4-3-2-1
85 pounds

WOD:
For time:
1000m row
21x Thruster (55)
15x Burpee
Rest 2 minutes
750m row
18x Thruster
12x Burpee
Rest 2 minutes
500m row
15x Thruster
9x Burpee

Time: 22:30

Crossfit 8/4
WOD
Deadlift- 125 3-3-3

Double Tabata
Dead lift - 95#
Burpies

Lowest rep: 6/5

07.20
6:30pm with Chris

Warm up:
Jump Rope

Tabata OHS

Strength: OHS, find your 15 RPM.
15@ 75#

I did front squats because my shoulder is still bothering me.

Finisher:
"Jeremy"
21-15-9
Front squat- 55
Burpees

Time: 7:13