sat 7/24

5 min AMRAP
5 burpees
10 wallballs

90 second rest

5 min AMRAP
5 225lb deadlfit
10 pullups

90 second Rest

5 min AMRAP
5 shoulder press 35lb db
10 boxjumps

16 rds

7/22

SKILL: choice of 100 x Walking Lunges for time OR

100 x Push-ups for time.

WOD: 5 Rounds, for time:

6 x Deadlift (255#/165#)

300 meter Run with Medicine Ball held overhead (men 20# ball, ladies 14# ball)

The ball MUST be held overhead while running; bring it down and you have to STOP moving!

15:34

Tue 7/20

20:00 AMRAP (As Many Rounds As Possible) of:

5 x Squat-Clean Thrusters (95#/65#)

10 x Burpee-Box Jumps

Run 200 meters
7rds

Shoulder to overhead max
275lbs
tried 315 but failed

Monday 7/19 "bolt"

3 rds
10 225lb deadlift
20 box jumps
30 dbl unders
5:22

7/14/10 CF Total

40 yd dash 5.37

Crossfit total x 3 reps

shoulder Press: 185
Deadlift: 415
Squat: 405
Total: 1005lbs

Monday 7/12/10

Drewski
4 rds
40 squats
40 dbl unders
400m run

15:27

7/10/10 Sat

Run 400 m
21 70lb kettlebell swings
21 pullups
21 95lb thrusters
30 pushups
40 situps
50 squats
50 yards of plate pushes
10min

Wed 7/7/10

Monthly Challenge (cindy twice)
two rounds of:
5 pullups, 10 pushups, 15 squats
:50 seconds

Wod:
row 1000m
run 1 mile
100 yds of plate pushes
14:59

Skill:
30 strict pullulps

Sunday/Monday 7/5 and 6

Ran 3 miles each day with Jayme, Claire, and Gracie in our neighborhood up and down the big hills.

Mon June 28th

Run 200m
6 x 135 clean and jerk
3 tire flips
Run 400m
9 x 135 clean and jerk
3 tire flips
Run 800m
12 x 135 clean and jerk
3 tire flips
12:47

Sat June 26, 2010

Run 1 mile (7:48)
20 225lb deadlift (snatch grip)
40 burpees
60 wallballs
80 squats
100 dbl unders
27:45

Friday 6/18/10

Row 500m
25 burpees
100 dbl unders
25 burpees
7:48

Thurs 6/10/10

Warmup
Every Minute for 15 minutes do this:
3 burpees
5 C2B pullups
7 jumping squats

135lbs
10 x OHS
20 x dbl unders
10 x power Snatch
20 x dbl unders
10 x push press
20 dbl unders
10 x power clean and jerk
20 dbl unders
100 yd walking lunge
finished in 8 something

Wed 6/9/10 12 min amrap

12 min amrap
5 x 185 front squat
10 x chest to bar pullups
20 x dbl unders
7 rounds with 5 seconds to spare

max consecutive dbl unders
79

Mon 6/7/10

run 400m,
21 95 lb Thrusters,
21 53lb kettlebells,
15 Pullups,
Run 400m,
15 Thrusters,
21 KB,
15 Pullups,
Run 400m,
9 thrusters,
21 KB,
15 pullups

15 min

Back squat
135 x 8
225 x 5
315 x 5
315 x 5
315 x 5
365 x 5
405 x 3 + 1

Thurs 6/3/10 "double trouble"

21-15-9
C2B pullups
OHS 135 lbs
6 minutes

21-15-9
with 25,50,100 dbl unders each round

155 bench
ghd situps
13 minutes

Wed 6/2/10

With a 70lb kettlebell...
21 Turkish Get-ups,
50 kb swings,
21 one arm overhead squats,
50 kb swings,
21 other arm overhead squats,
50 kb swings,
21 Turkish get-ups.
36 minutes

Tue 6/1/10

Run 800m, 50 walking lunges (45lbs), 50 situps X 2 rounds
16:31

185 bench X 10, 10 ring dips, 10 pushups
185 bench X 8, 8 ring dips, 8 pushups
185 bench X 6, 6 ring dips, 6 pushups
185 bench X 4, 4 ring dips, 4 pushups
185 bench X 4+1neg, 2 ring dips, 12 pushups (to failure)

Friday 5/28/10

10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 200 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 400 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 800 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 400 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 200 meters
29:30

Wed 5/27/10 "McGee"

30 min Amrap
275 deadlift X 5
13 pushups
9 box jumps
19 rds

95 Deadlifts
247 pushups
171 boxjumps