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

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

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

Tuesday 091124

LIZ

Burgener WUx2

30 mins of Snatch, Clean & Jerk work i.e. working out the sore

multiple sets of 3,5 up to 80% 1 rm

Then,

(from CF Central)

For time:
10 KB Swings, 1 Burpee
10 KB Swings, 2 Burpee
10 KB Swings, 3 Burpee..
cont' to 10 KB Swings, 10 Burpee
M:24kg F:16kg

As rx'd with 35#KB: 9:20

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

091028

Liz:
CFWUx1
Shoulder Press 3x3
75-80-80
Deadlift 3x3
175-175-185

Rest 5:00, then
"Helen"
3 rds of:
400m run
21 KBS (35#)
12 pullups

as rx'd 10:54

Daniel 10:00 (using 35# KB in each hand, they don't have one heavier than that)

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

Track WODs

THURSDAY 090709

Four rounds for time of:
Run 400 meters
50 Squats

Daniel 12:32 (PR is 10:37)


#88
8 rounds for time of:

110 yard run
8 Kettle Bell Swings 1.5 Pood (53#)
5 Pushups (subbed for pullups)

Liz 10:04