arms

2013-05-24

STRENGTH Bench 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 65% 3 @ 75% 3 @ 85% WOD 10 min AMRAP 2 Bar Muscle Ups (3 chest to bar p/u for each BMU for scale) 10 Toes through rings 30 Air Squats Total: 4 rds + 6 …

2013-05-22

WOD 800m Run 2 Rope Climbs 10 HSPU 20 Toes to Bar 30 Pull Ups 40 Air Squats 50 Abmat Sit-ups 60 Double Unders 800m Run **30 Minute Time Cap Time: 25:33 I did 10 rope floor to stand pulls

STRENGTH Shoulder Press 3 @ 65% 3 @ 75% 3+ @ 85% WOD “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 body weight Bench Press: body weight Squat Clean: 3/4 body weight My weight: Deadlift: 225# Bench Press: 135# Squat Clean: 115# Total: 6 complete + 5 deadlifts

2013-05-15

WOD 15 minute AMRAP 10 Front Squats (135/95, 115/75) 15 Hand-release push ups 400m Run Total: 3 rounds + 4 front squats Rx (a few back squats on 2nd round)

2013-05-14

STRENGTH Back Squats 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Front Squats 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 80% WOD 5 Rounds for time of: 5 Hang Cleans (135/95, m-115/75) 5 Shoulder to Overhead (same weight) 5 Lateral Burpees (over …

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