Tuesday 090929

Back Squat 3-3-3-3-3
Liz 115-135-145-155-155

rest 5 min

4 rds
5 pullups
10 pushups (real)
15 situps
20 squats

Liz 5:51
Meghan 6:51 (jumping pullups)

090927

1 Mile run,

Daniel 6:26.6

Track WODs

1 mile run (on the track)

Liz 6:42


2 rounds of:
100m run
20 squats
100m run
10 push-ups
100m run
5 burpees
100m lunges

Mom 11:53
Dad 12:18

Friday 090925

From CF Central:


WOD
5 Rounds for time:
15 OH Squats M:95 F:65
30 Abmat Sit-Ups


Liz 10:10
Daniel 13:01 (the slowest sit-ups known to man)
Meghan 11:17 (45#)

ThURSDAY 090924

Got some nifty new shoes today.....ready to set some Oly PRs!!

LIZ:

Back Squat 5-5-5-3-3-3

115-120-125-135-145-150

Then,

10,9,8....1 of:
Push Press (65#)
SDHP (35#)

5:28

Daniel:

3-3-3-3-3 Front Squat

260, 275, 290, 290, 275.

Then 2 sets max pull ups.

Monday 090921

AMRAP in 20 mintues of:
5 Thrusters M:95 F:65
7 Hang Power Cleans
10 SDHP

Liz: 10 rds

Saturday 090919

Daniel:
Crossfit Total

BS:

WU: 5x205# BS, 3x245BS, 3x285BS, 2x325BS, 1x365BS.

395, 405, 415 (New PR!)

Press:

WU: 5x135, 3x155.

170, 185, 190 (Fail. My old PR).

DL:

WU: 5x235, 3x285, 3x330, 1x405.

455, 475 (New PR!), 485 (Fail. Pulled it to just under my knees.)

Total: 415+185+475 = 1,075.

Then

21-15-9 of Box Jumps (@30" box), Pull-ups.

3:10