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!)

Sent from my iPhone

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