Nancy
5 rounds
run 400m
15 overhead squats - 65lb

Time: 14:55

Tuesday, December 28

Strength:
Split Jerk- 5RM
115lb

WOD:
20 min amrap
5 Push Jerk - 85lb
10 High Box Jumps
20 Double Unders

was on round 6 when I busted my leg up

Strength:
Back Squat 5 rep max

WOD:
3 rounds
30 sec on 30 sec off
K2E
row
KB snatch - 35lb
burpee
front squat - 65lb

Team WOD
Run 400m
Wall balls - 15lb
Run 400m
pullups
Run 400m
kettle bells - 44lb

Wednesday, December 22

Strength:
weighted pullups 1 rep max
15lb strict
20lb kip

WOD:
4 rounds
1 min AMRAP row
1 min AMRAP box jumps
1 min AMRAP situps
1 min AMRAP double unders

total reps: 364

Tuesday, December 21

Strength:
Push Press 3rep max
120lb

WOD:
5 rounds
10 push press - 75lb
15 kb swings - 53lb
400m run
rest 2 min

Time: 20:37

Over Head Squat- build to 3RM
85lb

20 min amrap
5 CTB Pull Ups - red band
10 Ring Dips - red band
15 OHS - 55lb

7 rounds +pullups

WOD:
5 rounds, 2 min rest
5 strict pullups
8 heavy kettlebell swings - 70lb
8 high box jumps

Deadlift 1 rep max - new PR 265

WOD:
21-15-9
power clean - 95lb
42-30-18
double unders

Time:9:42

20 min AMRAP
10 push press - 65lb
10 box jumps
10 knees 2 elbow

11 rounds

Strength:
Front Squat 1 rep max - 150lb
Presss 1 rep max - almost 100lb

Metcon:
500m row time trial
Time:1:53

Endurance:
5 rounds
5 burpees
10 pushups
15 squats

Time: 4:55

Friday, December 10

Strength:
Deadlifts 10x2 @ 50% - 105lb

WOD:
9-15-21
Deadlifts 115lb
pullups
400m run

Time: 12:08

WOD:
15 min AMRAP
21 double unders
9 kettle bell swings - 53lb

8.5 rounds

Strength:
Press- 10 x 2 @ 50%; on the minute

WOD:
21-15-9
HSPU
Box Jumps (step down)
Knees to Elbow

Time: 8:12

Endurance:
"Fran"
21-15-9
Thrusters 55lb
Pullups

Time: 7:04

Strength:
Power Clean work - 5x3 @ 95 lb

WOD:
Power Elizabeth
21-15-9
power cleans - 95lb
ring dips - small band

Time: 8:04

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Front Squat 10 sets of 2 @ 50% on the minute
                            75lb


WOD:
"Fran"
21-15-9
Thrusters 65lb
Pull Ups

Friday, December 3

Strength:
Deadlifts 5, 3, amrap @ 85, 95, 105%
                                   175, 195, 215 (2)

WOD:
5 rounds
10 sumo deadlify high pulls - 65lb
run 400m

Time: 11:15

My fitness program can beat up yours!!!

I found this on someone elses blog and really like it, so I decided to repost it. Enjoy!


I’m a fitness snob and I know it. I laugh at fitness infomercials, scoff at the gadgets and gizmos-a –plenty, condescendingly flip through fitness magazines. And I know I’m not alone, CrossFitters are known for our fitness snobbery (we like to call it “elite”). Besides our cultishness and unorthodox reverence to puke, it’s kind of our “rep”. The fitness industry is bulging with a seemingly infinite selection of programs, methods, beliefs, and products. Through goals, circumstance, and sometimes fate, dedicated fitness enthusiasts find their niche, hunker down, and trod up the slippery slope to the elusive pinnacle of fitness; each touting the virtues of their chosen path.


But in life and in fitness (What? Life and fitness aren’t synonymous?) - Haters gonna hate. You can’t throw around a term like “elite” without getting someone’s gold lame competition Speedos in a bunch. Bodybuilding is often considered the antithesis of CrossFit.

Rippetoe- “...bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd.”

True, bodybuilding vs. Crossfit, is kind of the east coast vs. west coast hip-hop rivalry of the fitness world (although currently with a lower death count…currently), bodybuilding is not the candy-center of our gripe-flavored lollypop. We have a strong distaste for every non-functional cardio-machine filled, leg-pressing, bi-cep curling, aerobic pelvic thrusting (ok this one is marginally functional) inch of the globo gym. And we’re not afraid to voice it. Most CrossFitters are under the assumption that anyone who trains any other way is only doing so out of ignorance. We badger every jogger, bodybuilder, yogi, Zumba enthusiast (Zumbiast?), and spout the gospel of CrossFit. We consider ourselves the missionaries of fitness, trying to save the WOD-less heathens from the eternal damnation of elliptical machines, chest and back days, and non-timed 5-mile-runs. Sometimes we are successful, we convert someone from the evils of non-functional fitness. But many times we are not, and that’s ok. Many in the bodybuilding community are not uninformed; they acknowledge the benefits of CrossFit. They don’t dispute it’s an effective method of training, and the outcome is a functionally fit physique. They just don’t want it. They like we being big. Period. Functional or not, it’s their standard of beauty. As hard as it for us to wrap our CrossFit minds around and it’s really easy to make fun of, lets give them some credit; bodybuilding isn’t easy. It takes a lot of time, dedication, and ferocious dieting. Look at yoga, yeah the concepts can be a little too Namaste for some, but yoga is brutal. I know better then to talk smack to the bearded vegan in hemp yoga pants holding a thirty-minute fire fly pose. And at the risk igniting a brightly-cargo-panted-head-band adorned mob, brandishing torches and battering rams with impeccable rhythm, it’s easy to peg Zumba as fad fitness. But remember, CrossFit -a relatively new addition to the fitness world, has also been thrown into the trendy fitness category by some (blasphemy I know). I’m all for Zumba, but I rather do mine on a Friday night in heels, preferably after a couple of beverages. Do I think Zumba is high intensity? By CrossFit standards, no, but is it better then going for a walk? Yes, and is going for a walk better then doing nothing at all? Most definitely. Because isn’t that the real enemy, a sedentary lifestyle? Ironically, the subsets of fitness choose to hate on each other far more then they hate on people who don’t exercise at all.

The natural inclination when you feel as passionately about something as most of us feel about CrossFit is to shout it from the rooftops. But sometimes us CrossFitters can be a little preachy towards those who choose to get their endorphin fix through other measures. By all means keep spreading the love, but there comes a point when you need to back off your bodybuilder buddy, leave your treadmill jockey of a co-worker to their pounding, and quit nagging your P90X-tremist brother. You can lead a horse to water, but you can’t make him drink the Kool-Aid. If and when they are ready, they will enter the house of WOD. Use your time and energy to reach out to those who have little to no form of activity in their lives. If CrossFit loses any “rep”, I hope it’s the one where many have the misconception that it’s too hard, they can’t do it, or that they need to get in shape first. These are the souls we need to save and not just to prove that “my fitness program can beat up your fitness program”. By sharing CrossFit with the sedentary, you will be doing more then just saving them from the hell of non-functional fitness. You could be saving them from the real life hell of obesity, type 2 diabetes, heart disease, or cancer. The guided group setting of your friendly neighborhood box can become a safe haven for those who have yet to find their place in the fitness universe. Although we may not agree with the other genres of fitness, if you look at the bigger picture we’re all fighting the same fight, we just choose to battle with different weapons.

-Mahina
CrossFit Oahu

Metcon:
20 min AMRAP
4 kettlebell swings - 53 lb
8 pushups
12 situps

25 rounds + 4 kettlebells

Wednesday, December 1

Strength:
Press- 5, 3, amrap @ 85, 95, 105%
                                 85(4), 90, 100 (1)

Metcon:
10 rounds
10 Box Jumps
10 Pull Ups

Time: Sucky

Clean and Jerk Tech Work
WOD:
On a 2:30 clock for 6 rounds
2 Power Clean - 90lb
2 Push Jerk
2 Squat Clean
Run 200m

Strength:
Front Squat 5, 3, amrap, 85, 95, 105%
                                  125, 135, 145 (2)

Metcon:
50 burpee pullups
Time: 7:39

Endurance:
4x 500m row

At home WOD:
10 rounds
10 pushups
10 situps
10 squats

Time: 8:41

Strength: 
Deadlifts  3, 3, amrap,   80, 90, 100%
                              165, 185, 205 (3)

Metcon:
Helen
3 rounds
400m run
21 kb swings  35lb
12 pullups

Tine:10:34

Strength:
Press 3, 3, amrap @ 80, 90, 100%
                             75, 85, 95 (2)

Metcon:
Tabata Mashup
Push Press 55 lb (11)
Box Jumps (13)

Monday, November 22

Strength:
Front Squat- 3, 3, amrap @ 80, 90, 100%
                         115, 125, 140 (2)

Metcon:
For time and Reps!
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m
Rest 1 min
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m

Time: 15:30
Reps: 8 rounds + 3 wall balls

Saturday, November 20

Chelsea
30 minute on the minute
5 pullups
10 pushups
15 squats

Strength:
Dead Lift- 5, 5, amrap @ 75, 85, 95%
                                   165, 185, 205 (2)
Metcon:
20 min on the minute
2 Power Clean & Push Jerk - 95lb
6 KB Swings - 53 lb

Strength Day
A1. Ring Dips 7 x 3
A2. Chest to Deck Push Ups @ 32X1; 7 x amrap
A3. Ring Pull Ups @ 32X1; 7 x amrap

Strength:
Press 5, 5, amrap @ 75, 85, 95%
                                 70, 80, 90 lb (2)
Metcon:
15 min amrap
5 HSPU
7 Snatch, 50 lbs
10 Box Jumps

Rounds: 8

Monday, November 15

Strength:
Front Squats, 5, 5, amrap
                    75, 85, 95%
                  115, 125, 135 (2)

Metcon:
3 min amrap x4
10 burpees
10 toes to bar
rest 1 min

Strength:
Press  5, 5, 5 @70%
                        65lb

Metcon:
"Murph"
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

Time: 38:34

Metcon:
6 sets; rest actively 4 min
10 Power Clean, 95lb
10 High Box Jumps, 24 in
10 heavy KB swings, 44lb
10 Burpees with high jump

Time:38:10

Strength:
Front Squat @ 70%- 5, 5, 5
                              110lb
Metcon:
30-20-10
Overhead Squats  55lb
Ring Dips   small band

Time:8:45

3 rounds
10 hang squat cleans 70lb
10 toes to bar
400m run

Time:11:53

Strength:
Deadlifts  5,3, amrap, 80, 90, 100%
                              165, 185, 205lb (3)  NEW PR!

Metcon:
12 min amrap
5 sumo deadlift high pulls 65lb
10 pushups

17.5 rounds

Thursday, November 4

Box Hurdles- 3 x 3 trips

Metcon:
5 sets on a 3 minute running clock
Run 400m
12 Knees to Elbow

Strength
Press- 5, 3, amrap @ 80, 90, 100%
                               75, 85, 90(2), 95(1)
Metcon:
5 sets
10 Push Press 65lb
25 Box Jumps
rest 60 sec

Time:8:48

Monday, November 1

Strength:
Front Squats- 3,3,amrap @ 80%, 90%, 100%
                                        120, 130, 140 (2)


Metcon:
50 burpee pull ups for time - 6:45
rest 3 min
Run 1200m

Endurance:
run 1200m

Thursday, October 28

Metcon:
Handstand Helen
3 Rounds
Run 400m
21 KB Swings - 35lb
12 HSPU

Time 9:12

Metcon:
Tabata rotating x8
pullups
pushups
box jumps

4, 15, 15

Tuesday, October 26

Sterngth:
Press 3,3, amrap 75, 85, 95%
                   70, 80, 90 (2)

Metcon:
4 min amrap; rest 2 min x 4
15 KB Swings
20 Sit Ups
Run 100m

Rounds:11

Monday, October 25

Strength:
Front Squat- 3, 3, amprap @ 75, 85, 95%
                          115, 125, 135 (2)

Metcon:
3 rounds
10 Pull Ups - no band
10 Front Squats, 95lb
10 Burpees
Rest 5 min
Run 800m

Strength:
Dead Lift- 5, 5, amrap @ 70, 80, 90%
                         145, 165, 185 (4)
+

Strength Endurance
5 rounds
30 Walking Lunges
10 Ring Push Ups
5 Strict Pull Ups

Strength:
A1. Press- 5, 5, amrap- 70, 80, 90% - 65, 75, 85lb (4)
A2. Pull Ups- 3 x 5

B1. HSPU- 3 x amrap; rest 1 min
B2. Ring Pull Ups @ 31X2; 3 x amrap; rest 1 min
B3. Double Unders- amrap 1 minute; rest 1 min

Metcon
3 rounds

15 KB Swings (44lb)
Shuttle Run
15 Push Ups
Shuttle Run

Time:4:45

Strength:
Front Squat
5, 5, amrap (70, 80, 90%)
110, 120, 130 lb (4)

Metcon:
30-20-10
Wall balls
Pullups (no band!!!)
rest 5 min
run 1200

Time:8:23
5:00

Team WOD
4 rounds
400m run
amrap
5 pulllups
10 situps
15 squats

Time:16:55
rounds: 8.5

Strength:
Dead Lift- 5, 3, amrap  75, 85, 95%

                          150, 170, 190lbs (3)
Metcon:
10 sets
10 Dead Lift, 135/95
10 Push Ups

Time: 6:03

Strength:
5x3 Hang Snatch squat
40, 50, 60, 60, 60

Metcon:
3 rounds
15 hang squat clean
30 situps

Strength:
A1. Press- 5, 3, amrap @ 75%, 85%, 95%
                              70, 80, 90lb (2)
A2. Pull Ups- amrap x 3

Metcon:
1 Min HSPU
2 min Pull Ups
3 min Double Unders
rest 2 min
repeat

Endurance:
3x800m run, rest 60s

Metcon:
3 sets; rest 2 min
10 KB Swings
Run 400m
+
3 sets; rest 2 min
10 burpees
90 sec High Knee Jump Rope
+
3 sets; no rest
15 Push Ups
15 Box Jumps
15 Sit Ups

Strength:
Front Squat
5, 3, amrap (75, 85, 95%)
        115, 125, 135 lb (3)

Metcon:
Fran
21-15-9
Thrusters
Pullups
rest 5 min
+800m run

Time:
6:36
3:03

Strength:
Deadlifts 3x3xamrap (70, 80, 90%)
             140, 160, 180lbs (5 reps)

Metcon:
Tabata Something Else
20sec on, 10sec off x8
pullups
pushups
situps
squats
(6, 10, 10, 16)

Strength:
A1. Press- 3, 3, amrap @ 70, 80, 90%
       65, 75, 85 (4)
A2. Pull Ups- 5, 5, 5 strict

Metcon:
Row 500m
21-15-9
HSPU
Knees To Elbow

Time:8:13

Strength
Box Hurdles 5 x 3 trips through


Metcon:
5 rounds
10 Ring Dips (small band)
15 KB Swings (44lb)
20 Box Jumps, 20"
 
Time: 7:44
 
Endurance:
run 800m x 2

Stremgth:
Front Squat 3, 3, amrap (70, 80, 90%)
110, 120, 130 (5 reps)

Metcon:
5 rounds
15 burpees
400m run
90 sec rest

Time: 17:45

Strength:
A1. Press 5,5,amrap (65, 75, 85%)
                                 (60, 70, 80lb)
A2. Pullup amrap x3

Metcon:
PT Test
2 min pushup
rest 1 min
2 min situp
rest 1 min
2 mile run

60 pushups
50 situps
16:05 run

Strength:
3 step Power Clean x5
65, 70, 75, 80 ,85

Metcon:
3 min amrap HSPU
1 min amrap KB (35lb)
2 min amrap HSPU
2 min amrap KB
1 min amrap HSPU
3 min amrap KB

HSPU - 52
KB - 125

Endurance:
run 800 x 2

Strength:
5,5,amrap(8) Front squats at 65,75, 85%
105, 110, 125

Metcon:
10 min amrap
6 hang cleans - 75lb
12 pullups
24 double unders

3 rounds

Endurance:
run 200m, 400m, 800m x2
rest same time as run

Thursday, September 23

Strength:
1 rep max Press - 95lb

Metcon:
Tabata pushups - 10 (lowest rep)
Tabata situps - 11

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans
30 Wall ball shots
Rope climb (sub 10 pullups)

Personal note: I f 'ing hate double unders

Strength:
Front squat
find 3 rep max - 135lb

Metcon:
5 rounds
5 front squats (85lb)
10 burpees

Time: 6:30

Endurance:
run 1 mile
rest 3 min
run 800m

Strength:
5x3 pullups

Metcon:
5 rounds
max rep pullups
run 400m
rest 90 sec

Endurance:
Run 1 min, rest 1 min, run 50 sec, 40, 30, 20, 10

Fight Gone Bad 5

3 rounds - 1 minute at each station
Wall balls
SDLHP
Box jumps
Push press
Row
rest 1 minutes

261

Strength:
5x10 SDLHP (65, 70, 70, 75, 75)

Metcon:
15 minutes
run and jump rope
3 rounds - 1 min jr, 800m run

Endurance:
row 250m x3

Strength:
3x10 pullups
(3 unbanded/7 banded)

Metcon:
5 rounds
15 wall balls - 15lb
200m row
rest 45 sec

Time:11:27

Endurance:
2x800m at 100%

Strength:
5x5 Press (65,70,75,80,85)

Metcon:
5 rounds
15 push press -65lb
60 sec box jumps
(147)

Endurance:
Tabata Mile
(8:20)

Strength:
5x5 ring dips
Got my first unbanded ring dips!
3/2 (unbanded/banded) x3
2/3 (unbanded/banded) x2

Metcon:
4 minute amrap
10 sdlhp 55lb
10 bar rollout
2 min rest
x3

8.5 rounds

Strength:
A1. Front Squats  5x5 - 115lb
A2. Pullups 5x9 - thin band

Metcon:
1000m row
Time: 4:19

A1. 5x5 press (55,65,70,70,75)
A2. 5x15 kettle bell (35,35,40,40,40)

100 situps
50 back extensions



9/7/10
Strength:
Weighted Lunges
3 x 6/leg; rest 90 sec - 30lb weights
 
Metcon:
5 rounds
10 pullups (tan band)
60 sec amrap box jumps (147)


9/6/10
Team WOD
800m run
60 tire flips
600 jump rope
300 burpees

Strength:
5x5 front squats 32x0 - 115lb

Metcon:
5 rounds
5 burpees
10 situps
15 squats

Time: 4:58

Endurance:
4X
200m run
100m back peddle

Metcon:
pullups 5x amrap
10x100m run

Endurance:
1 mile run

Fight Gone Bad Practice
3 rounds for reps; rest 1 min b/w rounds
1 minute at each station

Wall Ball
Sumo Dead Lift High Pull, 55lb
Box Jump, 20"
Push Press, 55lb
Row, Cal

roughly 247

Team WOD
30 tire flips
400m run
500 jump rope
75 pullups
100 knees to elbows
100 box jumps
200 pushups
100 burpees
300 squats


Friday, August 27, 2010

Strength-
Front Squat
5 x 3; every other minute
75, 105, 115, 120, 125

Metcon-
21-15-9
Pull Ups
Burpees
Sit Ups

Time:7:20

Strength:
3x10 Sumo deadlift high pulls unbroken - 60, 70, 75

Metcon:
21,18,15,12
Push Press - 50lb
run 200m

Time: 5:50

Strength:
4 sets of tabata lunge jumps

Metcon:
5 rounds
10 wall ball
60 sec high knee jump rope
rest 90 sec

Endurance:
run 10 minutes

Monday, August 23, 2010

Strength:
5x5 pullups
1st round no band
2-5 rounds little tan band

Metcon:
5 rounds
20 box jumps
20 pushups

Time:7:09

Endurance:
4x800m run

Survival of the Fittest - 8/21/2010

WOD 1
300m run
burpee x 20
Jumping pull ups x 30
situps x 50
45lb cleans x 15 (anyhow)
box jumps 19 inch x 30
400m

1st place

WOD 2
45lb ground to over head x 20
DL – 1x 95#, 135#, as many as you can 185# touch and goes
Inverted Burpee x 10
200#s of Wall Ball 8ft mark (chose your ball)
100ft lunges
300 x Singles
10 burpees

3rd place

WOD 3
300m 20lb sand bag carry
50 push-ups from the Knees
50 squats
20lb KB swings x 30
200m sprint
Jumping Ring Dips x 10
95# DL x 15

3rd place

Overall - 1st in heat!

Wednesday, August 18, 2010

Preparing for Garage games:
Deadlifts 55%   2x8 - 95lb

3 rounds for speed of motion not for time:
10 pullups
10 pushups
10 situps
10 squats

400m run
50 push-ups from the Knees
50 squats
20lb KB swings x 30
200m sprint
Jumping Ring Dips x 15
95lb Deadlift x 15
500m row

Time:10:13

Metcon:
45lb ground to over head x 20
DL – 1x 95lb, 135lb, as many as you can 185lb 
Inverted Burpee x 10
200#s of Wall Ball 8ft mark (20lb ball)
100ft lunges
300 x Singles
Rope Pull x2 (KB attached to end of rope)

Time: around 13:00

Endurance:
Tabata rowing

I got my first un-banded pullup!!!!!!

Metcon:
run 400m
Jumping  pull ups x 40
burpee x 20
situps x 50
45# cleans x 15
30 box jumps
run 400m

Time: 10:27

Metcon:
Tabata Squats, 65lb - 65 reps
rest 1 min
5 min amrap of 5 unbroken pull ups - 10 rounds
rest 1 min
75 Box Jumps, 24"
 
Endurance:
row 500m/ rest 2 min/ repeat

Paleo-
30 Box Jumps*
Run 400m
30 Push Ups
Run 400m
30 Box Jumps*
Run 400m
30 Push Ups
Run 400m

Time: 10:23  (shaved 30seconds off)

*did step ups because the last time we did it I was injured

Strength:
Dead Lift Strength Work - 1 rep max 185lb

Metcon:
1 min each; rest 2 min and repeat
Jumping Pull Ups
Push Ups
Sit Ups
Squats
Dead Lift - 125lb

1st round for competition - 30,30,30,37,11

Strength:
Power snatch tech work

Metcon:
3 rounds
10 ground to overhead  55lb
200m shuttle run

Time: 4:47



Friday, August 6, 2010

Strenght:
Front Squat @ 32X0; 3 x 3   (105lb)

Metcon:
10 min amrap
6 hang squat clean
12 pull ups
24 double unders

Metcon:
5 rounds
400m run
15 kettlebells (35lb)
10 ring pushups

Time: 15:00

Strength:
8x2 dead lift @ 55%  - 115lb

Metcon:
A1. 3x7 weighted lunges - 30lb hand weights
A2. 3x5 press - 45, 65, 70lb
B. tabata push ups - 75
C. ab work - 100 situps

Metcon:
5 rounds
10 pullups (orange band)
5 hspu
10 situps

Time: 7:52

Big Butts 50K

Team distance: 150K

My distance: 10K

Strength:
5x3 Power Cleans (90lb)

Metcon:
4 rounds
10 sumo dead lift high pulls (65lb)
10 push press (65lb)
100m run
60 sec rest

Time: 9:10

Metcon
A1. Front Squat @ 32X0; 5 x 3; rest 90 sec   (up to 115lb)
A2. Pull Ups; amrap x 5; rest 90 sec

B. 100 Sit Ups as fast as possible
Time:3:04

Strength:
Dead lift 3 rep max - 160lb

Metcon:
5 rounds
40 double unders
30 box jumps
20 kettle bell swings - 35lb

Time:22:06

A1. Hand Stand Push ups  5x3
A2. Pull ups (orange band) 5x3
B1. Ring Dips 3x5
B2. Ring Rowns 3x5

+
3 rounds
15 burpees
400m run

Strength-
Max Over Head Squat- 80lbs

Metcon-
3 rounds
30 games style push ups
bear crawl 15 ft
21 over head squats (45lbs)
bear crawl back

Time: 12:48

Team WOD

30 tire flips
40 kettle bell snatches
50 over head squats
60 kettle bells
70 pushups
80 double unders
90 mountain climbers
100 situps
800m run

Team time: 20:43

Strength:
Rope climbs

Metcon:
5 Rounds
10 pull ups (orange and tan bands)
15 sit ups
20 burpees

Time: 20:48

Wednesday

Strength:
5x3 pullups (orange band)
5x5 ring dips (red band)

Metcon:
100m Farmer Walk
400m run
100 Farmer Walk

2010 Crossfit games WOD Day 2

7 min amrap

7 Dead Lift
Run 20m
14 Pistols
21 Double Unders
Run back 20m

3 rounds (minus 10DU)

Endurance: 20 minute run

2010 Crossfit Games WOD

1200m run
63 kb swings
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups

Time: 27:14

26lb kettle bell
orange&yellow bands 1st round
black band 2nd and 3rd round



July 15, 2010
Kipping practice
A1. 1-1-1 x 5 deadlift/hang clean/full clean/hang clean
A2. 32x0 ring rows
partner run 400m + row (distance)


July 14, 2010
15 min amrap
5 hspu
7 full snatch
10 box jumps

Rounds: 5 complete; -4 box jumps to complete 6


July 13, 2010
Strength:
Ring Dips 5x5  (tan band)

"Annie"
50-40-30-20-10
Double unders/sit-ups

Endurance:
90 sec on/90 sec off x6


July 12, 2010
Strength:
Over Head Squat @ 32X0; 5 sets of 3
(made it up to 65lb)

Metcon:
21-15-9
Over Head Squat, 45lb
Pull Ups (orange&tan band)
Run 400m after each round

Time: 10:45

Endurance:
8x100m, rest 60s


July 8, 2010
Strength:
A1. Front squat @ 32X0; 5 x 3; rest 10 sec   (up to 100lb)
A2. Strict pullups; 5 x 3; rest 90 sec
B1. DB Lunges 5/leg x 3; rest 10 sec (50lb)
B2. Ring row; amrap x 3; rest 90 sec
C. Knees to elbow- 3 x 15; rest 60 sec


July 7, 2010
30 box jumps*
400m run
30 push ups
400m run
30 box jumps*
400m run
30 push ups
400m run

Time: 10:56

*replaced box jumps with stepups


July 6, 2010
Fran
21-15-9
thrusters, 60lb
pull-ups

Time: 8:33


July 5, 2010
2 rounds max hspu

WOD:
4 Rounds:
1 200m run
7 push-ups
7 box jumps*
6 burpees
234 single jump rope, immediately following*

Time: 9:30

*substituted stepups for box jumps, substituted rowing for jump rope


June 28, 2010

Injury

June 24, 2010
Strength:
5x3 ? up to 80lbs

WOD:
8 rounds
2 burpee box jumps
4 HSPU
6 pullups
200m run

Time: 15:57


June 23, 2010
Strength:
A1. Ring Dips 5 sets of 3 on 2 min mark
A2. Strict Pull Ups

WOD:
5 sets
10 Russian KB Swings
Sprint 100m
walk back
 
June 22, 2010
WOD:
5 sets
10 Push Press, 50lb
15 Box Jumps
rest 2 min
3 sets
10 Push Ups
10 Sit Ups
10 Squats

Time: 9:00

Endurance:
run 1 mile
Time: 6:40


June 21, 2010
WOD:
5 Rounds

20 Wall Balls
15 K2E

Time:11:20

Run 400m w/ Sand Bag
Time: 1:35


June 17, 2010
Strength:
5x3 Deadlift (up to 130lb)

WOD:
5 rounds
5 deadlifts (100lb)
10 burpees

Time: 5:24


June 14, 2009
Strength:
Front Squat- 5 sets of 3 on the 2 minute mark

Metcon:
6 rounds
5 Single Arm OHS/arm
10 SDLHP
20 Box Jumps

Time: 15:00


June 9, 2010
WOD:
5 sets; rest 60 sec b/w
Run 200m
8 KB Snatch/arm
10 Burpees



June 8, 2010
Strength:
Press 5 x 5; rest 2 min   155lb

Metcon:
Tabata Push Ups - 8 min
80 pushups

Skill:
5 sets of 10 box jumps; 10 breaths in between sets*

*sub 10 hard row pulls

Endurance:
Run 4 x 400m
Time 1:30 each


June 7, 2010
Strength:
Front Squat 3 sets of 5

Metcon:
"Nasty Girls"
3 rounds
50 air squats
7 Muscle Ups*
10 Hang Power Cleans, 60lb

*sub 14 pullups, 14 dips

Endurance:
run 1 mile
time: 7:03


June 4, 2010
Strength:
Ring Dips- 5 x 3; rest 1-2 minutes
(red band)

Metcon:
4 min amrap x 2; rest 1 minute
5 Pull Ups
10 Box Jumps, 20"

8.5 rounds

Endurance:
tabtata mile 20sec on 10sec off


June 3, 2010
WOD:
15 min amrap
10DB Split Clean
10DB push press
20DU

5 rounds


June 2, 2010
Strength:
Hang squat clean snatch 3x3  45lb

WOD
5 rounds
10 kettle bell swings
200m run

Time: 8:50


May 27, 2010
Strength:
1RM press  75lb

WOD:
row 500m
25 burpees
row 500m
25 burpees

Time: 9:14


May 26, 2010
WOD:
20 min amrap
10 wall ball
10 box jump
10 dead lift
10 burpees
rest 60 sec

6 rounds

Endurance:
2x800m run


May 24, 2010
Strength:
In less than 10 min, find 1 rep max for Back Squat
155 lbs

Metcon: "Helen"
3 rounds for time
Run 400m
21 KB Swings (35lb)
12 Pull Ups

Endurance:
Run 1 mile


May 20, 2010
Metcon-
20 Thrusters, 60lb
30 Pull Ups (black band)
Run 400m
50 Double Unders
Run 400m
30 Pull Ups (bllack and orange band)
20 Thrusters, 60lb

Time: 22:35


May 19, 2010


Strength-

A1. Pull Ups 3 x 3; rest 90 sec
A2. Ring Push Ups 3 x 3 ; rest 90 sec

MetCon:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Time: 12:25

Endurance
Row 1000m    5:00
Run 800m       3:40


May 18, 2010
WOD:
"Kelly"
5 Rounds
Run 400m
30 Box Jumps
30 Wall Ball
Time: 34:40

Endurance:
run 1 mile


May 12, 2010
WOD:
1/2 Kelly
5 rounds
Run 200m
15 Unbroken Wall Ball
15 Unbroken Box Jumps

Time: 18:15

50 Burpees

Time: 5:15


May 11, 2010
WOD:
A. 20 Rep Back Squat   75lb

B1. Pull Ups; 3 sets of 5
B2. GHD Sit Ups; 3 sets of 15

1000m Row TT

Endurance:
1 mile + 300 jump rope
time: 10:45


May 10, 2010
WOD:
4 rounds

10 Thrusters, 45lb
90 sec High Knee Jump Rope
rest 2 min

3 rounds fast
10 squats
10 push ups
10 sit ups

Endurance:
3x800m run
2min rest
time: 10:33


May 6, 2010
WOD:
4min amrap x3 rest 1 min
7 sumo dead lifts  50lb
10 pushups
13 situps

8rounds

Endurance:
20sec on/10sec off 1 mile run


May 5, 2010
WOD:
20 min amrap

Run 200m
10 Wall Ball
10 Pull Ups

6 1/3 rounds

Endurance:
run 800m x2


May 4, 2010

4 rounds, 1 min at each station

Full Clean, 45lb
Bar Hops (jump back and forth over bar)
Over Head hold with bar


Endurance:
run 800m x2






May 3, 2010
WOD:
Tabata (20 sec on/10 sec off x 8 for each exercise)

KB Swings, 20lb
Double Unders
Sit Ups
SDHP, 20lb

Endurance:
3min on/ 90sec off
2min on/ 1min off
1min on/ 30sec off
4min


April 29, 2010
Strength:
20 rep back squat, 65lb
Pull Ups- 3 x max reps  (10,7,6)

WOD:
21-15-9
Power Snatch
Run 200m

Time:8:31


April 28, 2010
Strength:
Press- build quickly to a heavy single- 5, 3, 2, 1 reps (up to 75lb)

Metcon:
4 rounds
Row 500m
20 Burpees
rest 3 min

Endurance:
run 800m x2


April 27, 2010
WOD:
25 Push Press
25 Pull Ups
25 Box Jumps, 20"
25 SDHP;s
25 Pull Ups
25 Box Jumps, 20"
25 Power Cleans
25 Pull Ups
25 Box Jumps, 20"

Endurance:
1 mile
10min jump rope


April 26, 2010
Strength:
20 rep Back Squat, add 5# to last time

Metcon:
4 min amrap
7 wall ball
7 push ups
rest 1 min and repeat


April 23, 2010
Elements:
row 500m
30 air squats
20 pushups
10 pullups
run 400m

Time: 8:30