20111227

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Daniel 3:33
Liz 9:04 w 40kg

Max snatch
Daniel 111kg PR


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20111219

20111217

Liz
c&j up to 55kg
Then,
5rds (CF games wod 2008)
5 DL 84kg
10 burpees

4:35
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12/16/2011

Deadlift 6x2 @ 200kg


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12/15/2011

Run 10k

52:27


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12/14/2011

Clean and Jerk to max
120, 125, 130, 135, 140kg missed jerk.


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12/13/2011

Hang Power Snatch 3-3-3-3-3
75, 80, 85, 85, 85

Back Squat
5x142kg
3x165
10x184kg (new PB)

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Santora 12122011

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Daniel as rx'd 209 reps
70, 75, 64

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20111214

Work: “Santora”
Three rounds for reps of:
45kg Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
80kg Deadlifts, 1 minute
Burpees, 1 minute
45kg Jerks, 1 minute
Rest 1 minute

Liz
Rd 1: 53
Rd 2: 41
Rd 3: 41
Total: 45kg



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20111208

Press
5x27kg
3x32kg
6x36kg

"wood"
5 rds
400m run
10 burpee box jumps 20"
10 SDHP 30kg
10 thrusters 30 kg
1 min rest

3:38
4:21
5:05
4:49
4:29



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Thrusters + Fran

Thruster 7x1
40-45-50-55-60-62(f)-60(f)

"Fran"
Liz 5:37

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11282011

SNATCH: 3 sets of 5 (power snatch from floor, 3 hang squat snatch, power snatch from floor). 70kg, 75kg, 75kg.

Power Clean and Jerk: 5 sets of 2+2. 90kg, 100kg, 100, 100, 100

Shoulder Press: 4 sets of 5 @ 70kg

Back Squat: 4 sets of 5 @150kg

20111110

"DT"
5 rounds:
12 dead lifts
9 hang power cleans
6 push jerks

Liz 9:46 w/ 45kg

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DT

5 rounds for time at 155 pounds
12 Dead lifts
9 hang power cleans
6 push jerks

Daniel as rxd 9:27



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Location:Cfb

20111108

Tabata bottom to bottom squats
Then run 1 mile
Liz 11, 8:36
Daniel 18, 9:00


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20111108

"randy"
75 reps of power snatch

Liz 3:44 w/ 20kg


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20111105

7 rds
35 double unders
1 snatch

Liz 12:21 240kg (all done w 40kg)
Missed first snatch

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"Freddy's Revenge"

"Freddy's Revenge"
5 rnds
5 Shoulder to overhead @ 155
10 Burpees

Daniel 6:29

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Muscle Snatch 1, 1, 1, 1, 1; Power Snatch 3, 3, 3, 3, 3; Snatch 5, 5, 5, 5, 5

Daniel:
Muscle Snatch 50, 60, 70, 70, 70
Power snatch 70, 70, 80, 80, 80
Snatch 80, 80, 80, 80, 80


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Location:Crossfit Brigade

Barbells for boobs -Grace

30x C&Js

Daniel 2:36 (62kg)
Liz 4:03 (43kg)


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Location:Crossfit Brigade

20111013

Snatch 3x3 @ 40kg
Jerk 3x3 40-45-50
FS 3x5 @ 55kg

20111011

1 RM Clean
1 RM Bench
1RM OHS

Liz
60kg
55kg
60kg

09302011

Snatch 1-1-1-1-1

Clean and Jerk 1-1-1-1-1

"Rowing Helen"
Row 400m
21 Kb swings 53/35
12 pull ups

Daniel
Snatch 90 kg
C&J 125 kg
Helen 9:11

Liz
Sn 40kg
CJ 55kg
Helen 11:25




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Location:Crossfit Brigade

"Jackie"

"Jackie"
Row 1000m, 50 45# thrusters, 30 pull ups

Daniel: 6:38
Liz 11:16 20kg bar.


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Location:Crossfit Brigade

20110912

"Nancy"
5 RFT
400m run
15 OHS @ 30kg

Liz 15:16
Daniel 13:14?

20110822

Work:  Back Squats 4×5
Finisher:  A couplet
21-15-9 Double Unders and Push Press (42kg/30kg)

Liz
Back Squat 60-65-70-70kg
Met-con 5:29 

20110816

Work:  21-15-9 reps of

102k/71 kilo Deadlifts

62/43 Overhead Squats

Liz 11:03 as rx'd

Daniel 4:02 as rx'd (insane!)

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20110813

Work: “300 Workout”
25 Pull Ups
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 Kettlebell Cleans 35M/26W
25 Pull Ups

Liz 24:18 as rx'd

20110810

Thruster 1-1-1-1-1-1-1

Liz
from ground: 40-45-50-55kg
from rack: 60(f)-57-58kg

20110808

Q

Snatch to max of 40kg, then 3sx2r @ 40kg

20110806

Work: Three RFT of:
61kg/43kg Hang power cleans, 15 reps
15 Burpees

Liz 6:34 as rx'd

Daniel 5:55

110kg DL

20110805

Crossfit Total
1 rep back squat
1 rep shoulder press
1 rep deadlift

Liz
87kg back squat
40kg shoulder press
110kg deadlift
234kg=514lbs (PR total)

Daniel
BS 200kg
SP 85kg
DL 227kg
512kg

20110803

2011 Open Workout 1:

10 Minute AMRAP: 30 Double Unders/15 Power Snatches

Liz: 4 rounds w/ 25kg

87kg back squat

20110801

 Snatch balance 1-1-1-1-1-1-1

Strength:       1 Set of 5 Squats at 75-80% 1RM

Liz

40-45-45-50-51-52(f)x2-50kg

back squat 2sx5r @ 65kg

20110729 Nancy

Work:  Nancy

5 RFT of:

• 400 meter run
• 43kg/30kg  Overhead squat, 15 reps

Liz 16:53

Daniel 13:51

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20110721

Work:  For time-
Back squat, 50 reps (43/30kg)
15 ft Rope Climb, 5 ascents
Back squat, 40 reps (52/36kg)
Rope Climb, 4 ascents
Back squat, 30 reps (61/43kg)
15 ft Rope Climb, 3 ascents
Back squat, 20 reps (70/49kg)
15 ft Rope Climb, 2 ascents
Back squat, 10 reps (79/55kg)
15 ft Rope Climb, 1 ascent

liz 35:change  scaled after 6 asccents

20110725

Work: 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups


liz 9:42 w/ 26#KB & reg kip pus

daniel 9:12 with 70# KB

20110726

 Front squat 1-1-1-1-1-1-1 reps

liz 60-65-70-74-75-75(f)-72kg

daniel 150-160-165-170-175-182kg-160

20110719

• Run 400m – rest 1 min.
• Max Push-ups in 1 min. – rest 1 min.
• Max Sit-ups in 1 min. – rest 1 min.
• Max Dips in 1 min – rest 1 min.
• Max Squats in 1 min – rest 3 min

Work: Push Press 3,3,3,3,3 – Press every 3 min.

Liz

PU 27

Situps 32?

Dips 25?

Squats 45

PP 35kg-40-44-46-46 

20110713

“Jack” Complete AMRAP in 20 minutes of:
52kg/37kg Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

liz
6rds w/ 37kg, 35#kb,24"box

20110718

10min AMRAP
6 squat cleans
12 pullups
24 doubleunders

liz: 3 rds with 35kg

20110717

Front Squat
1-10-1-20-1-30

Liz 60-40-65-40-65-35kg

20110716

Back Squat
3-3-3-3-3

Liz
60-62-65-65-67kg

20110712

10 rds:
15 deadlifts
15 pushups

Liz: (w/ 40kg + knee PUs) 16:48
Daniel: (w/ 70kg): 10:47

20110711

"death by pullups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

Liz: 11 rds (1-5 unassisted, 6-11 green band)

Daniel: 15 rds

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20110707

"Michael"
3 rds
800m run
50 situps
50 back ext

Liz subbed 25 reps each 20:34

20110708

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (negatives)
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 30kg
25 Back extensions (on floor)
30 Wall ball shots, 14 pound ball

Liz 20:06

20110706

Find 1rm deadlift, then

5 rds

3 deadlifts

Max HSPUs

1RM: 100kg
5 rds w/ 80kg DL + box assisted HSPUs
10-10-7-7-7

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20110705

4 rounds of:

Row 500m

3 min rest

Liz

1:56.5
1:57.1
1:57.5
1:53.9

20110703

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups


Liz
10:58 (semi-accurate, had clock malfunction in the first minute)
43kg (95#) FS
Burpee/box jump/jumping PUSs

20110627

15-12-9
Thrusters 35kg
Pullups

Liz
9:50 w/ kipping PUs

20110630

shoulder press
3-3-3-3-3-3-3

Tabata KBS

Liz
25kg-30-35-35-35-35-37x2
35# kbs 10 on all rounds, 11 on last round

20110616

OHS 3-3-3-3-3
Liz: 40-45-50(2)-50-55(2)

20110614

Push Jerk 1-1-1-1-1-1-1

Liz 45-49-51-55-55-58

100m EMOM x10min

20110613

AMRAP in 20min
5 thrusters
7 hang power cleans
10 SDHP

liz w/ 15kg: 15 rds +12 reps

11042011

Shoulder Press
2-2-2-2-2-2-2-2-2-2
Rest 60 sec b/w sets.

35 kg x4, 25kg x3, 30kg x3

First WOD at the new gym :)

35 burpees
30 situps
25 DBS (30#)
20 jumping pullups
15 pushups

Liz 8:44

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