shoulders

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

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

2011-01-31

WOD Push press (95/65) KB swings (1.5/1) 25-5 20-10 15-15 10-20 5-25 20:47 75# Tough one to start the week.

2011-01-29

Home WOD Warm Up: 20-20-20 WOD: 5 rounds: 10 push ups, 15 sit ups, 20 squats Time:8:32

2011-01-27

WOD AMRAP 20 min of: 20 Wall Balls (20/16) 20 Double Unders 20 Abmat Sit ups Total: 6 Rounds (single unders)

2011-01-25

WOD 10 Rounds for time of: 10 Front Squats (95/65#) 100m sprint *Odd # forward, even # backwards Time: 21:09 Rx (terrible. I attribute this to poor diet, lack of sleep and cold weather)

2011-01-21

WOD “Grace” 30 Clean & Jerk for time. 135/85# Time: 10:27 Rx

2011-01-18

WOD “Fran” 21-15-9 Reps for time of: Thrusters 95/65# Pull Ups Time 15:32 Thrusters Rx 95# Pull Ups – blue band