Wednesday December 1 2010 7:45pm

Strength

Deadlift
5 - 5 - 5
165 175 180

The 180 was really my max, the last couple reps were not pretty, rounded back for sure. First time doing heavy 5 reps.

WOD

30 back squats, 95lb (RX: 75% bwt = 125)
240 single skips (RX: 80 DU)
30 lunges, 45lb

11:59

Double unders are killing me!

Saturday October 30 2010

Strength

Back squat
3 - 3 - 3
115 125 135f (made 1 rep)

WOD

1-6 lunges
+1-6 situps
+1-6 squats
+1-6 russian twists
with 15ft sprints between sets

13:55

Tuesday October 5 2010

Skills

Rope climb
Hollow rocks

WOD

12 min AMRAP
15 situps
20 lunges
25 double unders

4&2/3

Wednesday September 22 2010

Strength

Banded box squats
6x2, 75lb, purple

WOD

30-20-10
weighted lunges, 50.5lb (RX: 65)
romanian deadlift, 50.5lb (RX: 65)
situp w/ wall touch

11:05

Wednesday June 16th

Strength:
12 x 2 reps Box squat @ 65lb

WOD:
10 rounds for time:
10 sit ups
10 good mornings w/ purple band
10 lunges

12:31

Foundations 1

25 lunges
3 sets of:
10 KB swings (16kg, 12kg, 8kg)
10 abmat
10 squat
10 lunges

- 50 lunges were prescribed, but wasn't able to manage that.
- started with the 16kg kettlebell in the first set, and worked down from there.
-broke up the KB swings & squats into about 4,3,3

Hard work this Crossfit!