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May 2013

2013-05-10

STRENGTH Bench Press In 10 min find your 1RM WOD 10 Rounds for Time 10 Wall Balls (20/14) 10 KB Swings (1.5/1, m-purple/orange) 10 Sumo Deadlift High Pulls with KB Time: 20:55 (1.25 pd) Post wod bench press 190# (pr)

2013-05-08

STRENGTH Deadlifts In 10 Min find your 1RM WOD 3 Rounds for Time (5 min cap each round) 400m Run 21 KB Swings 12 Pull-ups Rest 1 minute *start each round together DL 345# (pr), 3:08, 3:30, 4:28 Rx Deadlift+pr My 7/29/2011 previous deadlift pr was 315# (as per “crossfit …

2013-05-07

STRENGTH Back Squats 8@65% 6@75% 4@85% 4@90@ Front Squats 5@70% 4@80% 3@85% 3@90% WOD 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (135/95, m-115/75) 1-2-3-4-5-6-7-8-9-10 Chest to Bar Pull Ups **Do 10 shoulder to overhead, then 1 chest to bar pull-ups, 9 S2OH, 2 C2B, etc… Time: 16:39 (first 5 were Rx then lowered …

2013-05-06

STRENGTH Shoulder Press In 10 Min find your 1 RM WOD 21 Thrusters (95/65, m-75/55) Rest 1 minute 15 Thrusters Rest 30 seconds 9 Thrusters Rest 3 minutes “Annie” 50-40-30-20-10 Double under Sit Ups **Score=Time you finished last thruster AND then total time. Post if you went unbroken on the …

2013-05-04

TEAM WOD (modified) Teams of 3 For Time: 6000m Row (see breakdown below) 8 Thrusters (95/65) 16 KB Swings (1.5/1) I did 4 rounds of 250m row, 8 Thrusters (85#), 16 KB Swings (1pd) Time: 14:10