WED Feb 24, 2010 'Isa-Grace"

DeadLift
350 x 6
370 x 5 x 2 sets
285 x 4 x 2 sets

Isa-Grace
30 power snatches
30 clean and jerks
135lbs
9:46

isabel split 3:46

5 min rest

AMRAP (10min)
10 jumping squats
10 burpees
10 situps
7 rounds

Mon 2/22/10

40 Handstand pushups in under 3 min....

Squats
360 x 6
385 x 5 x 2 sets
405 x 4 x 2 sets

Bench
250 x 6
265 x 5 x 2 sets
275 x 4 x 2 sets

135 lbs
21 back squats
Run 200m with 20lb med ball
21 front squats
Run 200m with 20lb med ball
21 OHS
Run 200m with 20lb med ball
21 air squats
Run 200m with 20lb med ball
12:10

Sat 2/20/10

Run 150 m
155lbs overhead press as many times as you can
every 60 seconds run 150 meters
do this for 8 minutes
50 reps

kc 70

40 handstand pushups in under 5 min

Friday 2/19/10

Squats
390 x 3 for 2 sets
425 x 2 for 2 sets
465 x 2 (negatives)

Thursday 2/18/10

I came to do this workout...
30 squat snatches
30 wall ball shots
3 rounds.
I got a little over a round into it and i was cramping up all over so i decided to do this....

100 Pullups
run 200 m
100 pushups
run 200 m
100 situps
run 200 m
100 squats
run 200 m
25:15

CrossFit loves Barbells from dan staton on Vimeo.

I am deadlifting 405lbs in the video.

Tue 2/16/10

WOD
15 Handstand Pushups
30 box jumps
run 400 m
5 rounds
24:14

Monday 2/15/10 "I love Burpees!"

Back Squat

355 x 6

380 x 5 x 2 sets

410 x 4 x 2 sets

Snatch

135 x 1

155 x 1

175 x 1

185 x 1

205 x 1

80 % of Shoulder press max weight (160 lbs)

10 Push Press, 50 burpees

8 Push Press, 40 burpees

6 Push Press, 30 burpees

4 Push Press, 20 burpees

2 Push Press, 10 burpees

16:17

Friday Feb 13th

Deadlift

225 x 5

315 x 5

365 x 5

505 x 5

425 nope

snatch to 5 overhead squats

135

155

185

Thurs 2/11/10 "Thigh Buster"

95lbs

4 burpees
20 thrusters
20 OHS
20 SDHP
20 PJ
20 Front Squat
every 60 seconds do 4 burpees

7:46

KC: 4:00, Ubus mid 4, dan 5:34

Wed 2/10/10 "Football Gone Bad"

As Many Reps as possible in 60 seconds for each excercise, 3 rounds, 1 min rest between sets
Db Thrusters (3o lbs)
Box Jumps
Push ups
Double unders
Row for calories

R1: 136
R2: 127
R3: 102
Total Reps: 365

Sat 2/6/10

Deadlift
225 x 10
275 x 5
315 x 5
365 x 3

squat
225 x 10
315 x 6
405 x 3.5

Fri 2/5/10 "AMRAP"

amrap 20 min
10 box jumps
10 OHS (135lbs)
10 burpees
10 wall Balls
6 rounds

2/4/10 "21-15-9"

21-15-9
Muscle ups
handstand pushups
13:45

Wed 2/3/10

9 Rounds
5 Thrusters (115lbs)
5 Strict Pullups
8:39

Tue 2/2/10 "Helen Got Bigger"

6 rounds
400 m run
21 kettle bell swings
12 pullups

22:07