CrossFit Total
BS: 251 (PR by 10#)
SP: 131 (PR by 10#)
DL: 321 (PR by 10#)
Total: 703 - PR by 30#
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 5 sets - failed on set 6.
2/23/2010
February 20, 2010
"Cindy"
AMRAP 20
5 pull-ups
10 push-ups
15 squats
Completed 16 rounds + 5 PU + 10 push-ups - a PR by over 2 rounds!
AMRAP 20
5 pull-ups
10 push-ups
15 squats
Completed 16 rounds + 5 PU + 10 push-ups - a PR by over 2 rounds!
February 19, 2010
5 rounds of:
Max reps 2/3 body-weight thrusters
Max reps pull-ups
8 / 8 /8/6/8
14/10/7/8/7
Total: 84
As Rx, bar at 121#.
Max reps 2/3 body-weight thrusters
Max reps pull-ups
8 / 8 /8/6/8
14/10/7/8/7
Total: 84
As Rx, bar at 121#.
February 17, 2010
Front Squat: 3-3-3-3-3
151-171-181(x1)-171-161
and
AMRAP 8
4 HSPU
8 KBS (2pd)
12 medicine ball sit-ups (20#)
Finished with 4 rounds + 4 HSPU. Scaled 1 abmat HSPU.
151-171-181(x1)-171-161
and
AMRAP 8
4 HSPU
8 KBS (2pd)
12 medicine ball sit-ups (20#)
Finished with 4 rounds + 4 HSPU. Scaled 1 abmat HSPU.
2/16/2010
February 16, 2010
Grace
For time:
30 clean & jerks, 135#
Finished, as Rx, 6:49 - a 30 s PR from my last time.
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
For time:
30 clean & jerks, 135#
Finished, as Rx, 6:49 - a 30 s PR from my last time.
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
February 15, 2010
Morning WOD:
For time:
155# squat clean, 15 reps
30 toes to bar
30 box jump, 24'
15 muscle-ups
30, 40# dumbbell push-press
30 double-unders
135# thrusters, 15 reps
30 pull-ups
30 burpees
300 ft walking lunge steps, 45# plate overhead
Did not finish due to 30 minute time limit - completed through ~100 ft walking lunges. Scaled 135# squat cleans, 115# thrusters, 1 JMU: 1 MU.
For time:
155# squat clean, 15 reps
30 toes to bar
30 box jump, 24'
15 muscle-ups
30, 40# dumbbell push-press
30 double-unders
135# thrusters, 15 reps
30 pull-ups
30 burpees
300 ft walking lunge steps, 45# plate overhead
Did not finish due to 30 minute time limit - completed through ~100 ft walking lunges. Scaled 135# squat cleans, 115# thrusters, 1 JMU: 1 MU.
2/04/2010
2/03/2010
February 03, 2010
Morning WOD:
Kelly
5 rounds for time:
400 m run
30 box jumps (24')
30 wall-ball shots (20#)
Finished in 41.26. Sub'd 30 burpees:400 m run. First time with Kelly quasi-rx.
and
3 max effort push-up sets: 27,25,24
Evening WOD:
Bench press (3x5): 146#
Power clean (5x3): 146#/136#
Kelly
5 rounds for time:
400 m run
30 box jumps (24')
30 wall-ball shots (20#)
Finished in 41.26. Sub'd 30 burpees:400 m run. First time with Kelly quasi-rx.
and
3 max effort push-up sets: 27,25,24
Evening WOD:
Bench press (3x5): 146#
Power clean (5x3): 146#/136#
2/02/2010
February 02, 2010
Evening WOD:
3 max effort push-up sets: 27,25,24
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
3 max effort push-up sets: 27,25,24
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
2/01/2010
February 01, 2010
Morning WOD:
5 rounds for time:
5 Thrusters (155#)
5 Muscle-ups
400 m run
Finished in 24.19. Scaled 131# bar/2:1 JMU/150 SU.
and
3 max effort push-up sets: 24,24,22
Evening WOD:
Press (3x5): 106#
and
3 max effort pull-up sets: 8,8,7
5 rounds for time:
5 Thrusters (155#)
5 Muscle-ups
400 m run
Finished in 24.19. Scaled 131# bar/2:1 JMU/150 SU.
and
3 max effort push-up sets: 24,24,22
Evening WOD:
Press (3x5): 106#
and
3 max effort pull-up sets: 8,8,7
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