Friday April 30th 2010

WOD
Kelly
5 rounds for time:
400m run
30 wall ball 12lb (rx: 14)
30 box jumps 20"

48:27

many, many tears

Tuesday April 27th

Skills
Back squat

WOD
The Mooch
15 minutes AMRAP
3 back squat 95lb (rx: 155)
6 pullups - green band
9 pushups

8 1/3 rounds

Monday 26th April 2010

WOD #1
1km run

5:22

WOD #2
Power clean
1 - 1 - 1 - 1 - 1
40.5 65 75 85 95(f, 4 attempts)

Sunday April 25th

Open gym

WOD:
Nicole
AMRAP in 20 minutes:
Run 400m
Max pullups 12,6,8,7 (with green band)

39

Friday April 23rd

Strength:
Front squat
3 - 3 - 3
75 85 95

WOD:
Bench press
1 - 1 - 1
80 85(f) 85(f)

Wednesday April 21 2010

Date Night WOD:
choose a Hero WOD (for girls) or a Girl WOD (for guys)

Roxy and I chose DT - no running :)
5 rounds for time:
12 deadlift
9 hang power clean
6 push jerk

2 rounds completed @ 65lb, last 3 rounds @ 53lb (rx:155lb, maybe 105lb?)

14:10

Tuesday 20 April 2010

Obstacle course warmup

WOD:
50m run after each round
increasing 1 - 6 squats, then add
1 - 6 situps, then add
1 - 6 broadjumps, then add
1 - 6 pushups
(end with: 6 squats, 6 situps, 6 broadjump, 5 pushups, run 50m, 6 squats, 6 situps, 6 broadjumps, 6 pushups, run 50m!!!)

28:15

Monday 19th April 2010

Skills:
HSPU
Deadlift

WOD:
Diane
21-15-9
Deadlift 40.5lb (rx: 155)
Pushups - started toes, went to knees (rx: HSPU)

4:27

Wednesday April 14th

Skills:
Clean

WOD
21-15-9 of:
Hang power clean (52.5lb)
Ring dips (purple to begin, moved up to green)

7:57

Tuesday 13 April 2010

Skills:
Turkish getup
Completed left & right with:
8kg kettlebell
7lb sandbar

WOD
5 rounds for time of:
200m run
15 pullups (green+black)
30 situps

28:54

Monday 12th April - Crossfit Total

WOD:
Crossfit Total

1RM max in 3 attempts:
Back squat - 135lb
Shoulder press - 60lb
Deadlift - 175lb

Total: 370

APRIL 9TH 2010 @ HOME WOD

WOD:
8 rounds for time:
20 squats
10 pushups (knees)

9:30

Wednesday April 7th

Strength:
Bench press
5 - 5 - 5
60 65 70

WOD:
Helen
3 rounds for time:
400m run
21 KB swings @ 12kg (rx:16kg)
12 pullups (green+red)

19:27

Tuesday 6 April 2010

WOD:
Front squat
5 - 5 - 5 - 5
55 65 70 75

Deadlift
5 - 5 - 5 - 5 - 5
all at 65lb due to lower back pain/injury

APRIL 5TH 2010

Skills:
Burgener warmup

WOD:
15 hang power snatch (40.5)
30 box jump (16") - 20"rx, calf pain
12 hang power snatch
20 box jump
9 hang power snatch
10 box jump

7:36

Friday April 2nd

Skills:
Max pullups
1 with the green band
Push jerk

WOD:
7 rounds for time:
3 push jerks, 57.5lbs (rx: 95)
6 push ups (on knees)
12 abmats

Got frustrated with the pullups, I could get 3 in a row on the green band on Monday.

Happy with the WOD, kept pace pretty good (with Jill) up until the middle of the 5th round, lost a bit of time on the abmats.