2.29.12

AM 5k Run

3 Rounds

20 Grasshoppers
5 Deadlifts (225lbs)
10 Pullups

2.28.12

5K run

3x8 OHS 95lb
3x8 Strict Shoulder Press 95lb
3x8 Wallballs

2.27.12

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

WOD 2.25.12 and 2.26.12

Recovery

WOD 2.24.12

4.5 miles

50 mins

WOD 2.23.12

21-12-9

Hang Clean Jerks (95lbs)
Pull-ups
KB Swings (35lbs)

CH- 10:39

3 miles of 400m/300m/200m intervals with 100m recovery.

SQ WOD
7 min AMRAP Burpees
113

WOD 2.22.12

1 Rep
Shoulder Press/Back Squat/Deadlift

SQ- 185/385/455
CH- 205/365/425

2.25 miles of 200 intervals (CH)

WOD 2.21.12

4 Mile interval run in the AM
Mix of 400's/600's/800's with a 200 recovery in between.

WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

CH
Bench- 365
Clean- 260
OHS- 165

SQ WOD

22-16-8
Thrusters w/ Alternating Jumping Lunges
115lb and 45lb

Followed by 2 set of 50 Double Unders

WOD 2.20.12

From CrossFit Red


WOD

"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 5 Rounds. The stations are:

. Wallball Shots: 20 pound ball, 10 ft.
. Sumo Deadlift High-Pull: 75 lbs
. Box Jump: 20" box
. Push Press: 75 pounds
. Row: calories

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

WOD 2.19.12

Rest

WOD 2.18.12

4 Mile Run

CH 42 minutes

SQ WOD

Partner WOD. 15 min amrap 400m run/Cindy. Full rounds of Cindy are scored. My partner and I go 15 rounds plus 5 pull ups.

WOD 2.17.12

5 Rounds for time

400m Run
10 Pushups
10 Box Jumps
10 Dumbell Clean and Jerks w/ 35lbs

CH- 21:20

SQ WOD

Rope climbing technique.

WOD 2.16.12

From Crossfit Unbroken

As Many Rounds As Possible 6min.
10 Wall Balls 20#/12#
20 Walking Lunges
10 Deadlifts 185#/125#
Rest 5 minutes and then do the 6 minute AMRAP again. Score both attempts.


SQ WOD

Shuttle Run Tabata. Alternate between 5 meter shuttle run and tabata exercise. Wall ball, push ups, toes to bar, double unders and kb swing. First part of score is low shuttle run, second part is tabata exercise. Score was 25/66.

WOD 2.15.12

WOD @ CrossFit Red

3 Rounds
400m run
21 Power Cleans @ 115lb
12 Pullups

SQ- 11:03
CH- 15:50

WOD 2.14.12

Strength
OHS - 4 x 8 w/ 115
Snatch - 4 x 6 w/ 115
KB Swing - 4 x 8 w/ 70lb
Pullups - 4 x 10

WOD 2.13.12

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

CH- 20:36
SQ- 18:09