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arms

2011-11-29

WOD “Murph” (with a 20# vest if you have one ) Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile Time: 68:56 Rx ran 1.4 mile on first run My last murph

2011-11-27

WOD “Trip 7′s” 5 Rounds for time: 7 Burpees 7 Hang Power Cleans (95/65) 7 Thrusters (95/65) Time: 14:34 95# Rx More weight than last time but not very good time.

2011-11-25

WOD 15 burpees 400 m run with barbell (45 lb) 400 meter run with med ball (20 lb) 400 meter run 400 meter run with 45 lb plate 400 meter run with KB (2 Pood KB) 15 burpees Time: 21:35 Rx Previous: http://dontlookhere.com/crossfit/2010/12/23/ Previous time: 23:25

2011-11-19

WOD Teams of 3 2 minutes at each station: Sledge Hammer Swings Jump Through Tire Flips Row for Caleries Sled Pulls Team: Shiena, Tara, John 848 pts

2011-11-14

Strength WOD Split Jerk 1-1-1-1-1-1-1 Conditioning WOD Row 5K for time Time: Row 22:31 Rx Split Jerk 95, 115, 125, 145, 165 pr

2011-11-09

Strength WOD Weighted push-ups 3-3-3-3-3 Conditioning WOD “Jackie” Row, 1k meters 45# Thrusters, 50 reps Pull-ups, 30 reps Strength: 25, 40, 50, 65, 75 Time: 13:29 Rx

2011-11-07

Conditioning WOD 3 rounds for time of: 20/14# Wall balls, 15 reps 1.5/1 Pood kettle bell snatch LEFT arm, 15 reps 20/14# Wall balls, 15 reps 1.5/1 Pood kettle bell snatch RIGHT arm, 15 reps Time: 15:34 1 pood

201-10-31

Strength WOD Dead lift 3-3-3-3-3 Conditioning WOD “Mary” AMRAP 20 min: Hand stand push-ups, 5 reps Pistols (one-legged squats), 10 reps Pull-ups, 15 reps 285# DL / 5 rounds plus 15 pu plus 5 hspu plus 5 pistols 50 burpees

2011-10-28

Strength WOD Bench press 3-3-3-3-3 Conditioning WOD 5 rounds for time of: 155/105# Squat cleans, 7 reps 1.5/1 Pood AKBS, 14 reps Strength: 175# WOD: 13:30 (95#/1.5pd)