arms

2011-03-16

WOD AMRAP 20 min: 10 K2E (if your hands are blistered still come, you can do GHD sit ups instead) 10 Wall Balls (20/14) 10 Double Unders 11 rounds +10K2E +5 Wall Balls (s/u)

WOD 100 Burpee Push ups 26:59 nearly Rx. Tried one round of 10 straight burpees then pull ups in the middle somewhere to combat the dizziness. Didn’t work so rested for a few and then finished according to guidelines. That was brutal. Did not want the DNF though. Nice challenge. …

2011-03-12

“Jackie” 1000m row 50 thrusters #45 30 pull ups Time: 15:56 Rx

2011-03-04

WOD 21-15-9: Deadlifts 225/165 Run 400m between rounds Time: 12:13 185#

2011-03-02

WOD 3 rounds for time of: 22 Wall Balls ( 20/14) 22 SDHP (75/55) 22 box jumps (24/20) 22 push Press (75/55) Row for 12 calories Time: 28:53 Rx. This was tough one for me today. I didn’t eat breakfast and wasn’t feeling well. had to take two long breaks between …

2011-02-28

WOD 21-15-9 (95/65) SDHP Over Head Squats Time: 13:26 85# (need to work on my overhead squats)

2011-02-27

WOD ” Cindy” AMRAP 20 min 5 Pull Ups 10 push Ups 15 squats 10 Rounds + 2 Push Ups Rx

2011-02-21

WOD “CrossFit Total” 1 Rep Max Back Squat Shoulder Press Deadlift Total: 620 Back squat: 165, 195, 230 (pr) Press: 85, 115 (pr), 125 fail Deadlift: 245, 265, 275 (pr) Beat my previous scores set back on 10/19/2010

2011-02-18

WOD AMRAP 12 min 5 Overhead Squats 5 Standup sit ups 5 Burpess Completed 5 rounds

2011-02-12

Rope Climbing Clinic We will talk about and practice the “Wrap” and “S” methods for foot locks during the rope climb. Teams WOD “Don’t Drop the Ball” for time: Run 800 meters as a team of 2 Pick up the Medicine Ball 25 X Over the Bars 50 X Box …