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

Tuesday 100112

* Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
* Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3

Liz
Snatch 65#, 70#, 75#
C&J 80#, 90#, 95#

Met-con from CF Central:
For time:
500m Row
21 Box Jumps @ 24in
21 KB Swings 35#
500m Row
15 Box Jumps
15 KB Swings
500m Row
9 Box Jumps
9 KB Swings

Liz 10:49

Daniel:
Snatch 135#, 155#, 165#
C&J 160#, 185#, 200#

Then

3s 5r 135# Good Morning
3s 5r Strict Pull ups
3s 8r Dips

Saturday 091205

CF Mainsite WOD:

"Lumberjack 20"

20 Deadlifts (155 lbs)
Run 400m
20 KB swings (35#)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (25lbs each)
Run 400m

Liz 25:10

Sunday 091109

Modified "Filthy Fifty"
due to time/equipment constraints

For time:
50 Box jump, 24 inch box
50 pull-ups (purple band-assisted)
50 Kettlebell swings, (30#)
Walking Lunge, 50 steps
50 Sit-ups
50 Push press, 45 pounds
50 Squats
50 Back extensions

Liz 19:10

091023

Front Squats
WU Burgener x 2, 65x5, 80x3, 105x3
Liz 105x3,115x3,115x2,125x2,125x1, 3x3@105, 105x2

then,
4rds of:
250m row
10 box jumps
15 (35#) KBS

Liz 9:19
Daniel 8:52 (but did 15 BJs & 10 KBS)
Meghan 10:29

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

Tuesday 090901

Daniel:
Back Squat 3x80%, 2x85%, 2x90%, 3x3 @80%

Rest 5:00min then

Run 2x400m
Tabata Box Jumps with 32in box

3x325#, 2x345#, 2x365#, 3x325#, 3x325#, 3x325#

2x400m Didn't record time but effort was all out. Box jumps went at 12, 12, 10, 8, 9, 9, 10, 10.

TUESDAY 090728

Copied and pasted from CF Central:

5 Rounds for time:
15 Overhead Squats M:115 F:75
20 Box Jumps

Liz: 13:54
Daniel: CFWU x 3 rnds. WOD, 9:03. Also did 85% effort "Grace" as a warm-up, 4:00.



That was the last round, the legs were hurting.

MONDAY 090727

M.E. Deck Snatch 2-2-2-1-1-1

Rest 5:00

7 Rounds

10 Box Jumps
10 Push Ups

Liz:
65-75-75-80-85-90 (PR)
WOD: 5:12 (to get the metcon effect subbed knee push-ups)

Daniel:
155-165-175-185-190-195 Struggled with balance today.
WOD: 4:10