8/31/11

Not for time, do
10-7-3-1-1-1 Shoulder Press

then,
5 rounds for time of:
3 x cleans, 135 lb
20 x burpees

8/30/11

Perform for time:
21 x deadlifts, 185 lb.
50 x double-unders
21 x KB swings, 1.5 pood
18 x deadlifts, 185 lb.
40 x double-unders
18 x KB swings, 1.5 pood
15 x deadlifts, 185 lb.
30 x double-unders
15 x KB swings, 1.5 pood
12 x deadlifts, 185 lb.
20 x double-unders
12 x KB swings, 1.5 pood

*post time to comments

8/29/11 substitution wod

With continuous clock, do one handstand push-up and one pull-up the first minute, two of each the second minute, three of each the third minute, etc. until you cannot perform the prescribed amount of reps in the time constraint. If you fail at one exercise before another, continue doing the one until you fail at both. Score is total of highest completed rounds for each. Post score to comments.

8/29/11

Not for time, perform
OH squat 3-3-3-3-3
then,
10 min AMRAP of:
15 x wall ball shots
1 x rope climb ascent, 15 ft

*post OH squat load and rounds and reps to comments

08-27-11

4 rounds for time:

25 kb swings 2 pood

25 sumo deadlift high pull 2 pood

25 squat jumps

25 hand release push-ups

25 2 count bicycle crunch

25 2 count flutter kick

800 m run

"Jerry"

for time:

1 mile run

2 k row

1 mile run

post-wod not for time:

3 set of 10

db tricep kick back

db bicep curl

db chest press

ghd back extension (sets of 20)

8-24-11

10 rounds for time:

5 curtis p 95 lb

15 ab mat sit-ups (soles of feet together)

olivia's run

run to hospital and back from house

(4.6 miles round trip)

"Bradley"

10 rounds for time:

100 m sprint

10 pull-ups

100 m sprint

10 burpees

rest 30 sec

08-20-11

6 rounds for time:

20 wall ball shots 20 lb ball 10 ft target

15 burpees

10 v-ups

400 m run

08-19-11

wod:

1 min on 30 sec off for 10 rounds

bike, swim, run, row

immediately into

on the minute for 10 minutes:

5 chest to bar pull-ups

immediately into

8 rounds

5 power snatch 95 lb

200 m row

08-18-11

wod:

10 rounds for time:

10 back squat 135 lb

10 kb swings

10 knee to elbows

08-16-11

run 5 k

then

for time:

100 ring dips

100 double unders

100 sit-ups

partition reps anyway you want.

08-13-11

5 rounds for time:

10 db hang squat cleans 35 lb

15 push press 35 lb db

20 push-ups

400 m run

08-12-11

wod:

5 rounds for time:

20 slam ball 30 lb

200 m sprint

rest 2:00 min between rounds, sprints go fast as you can. score is total time including rest.

cool down:

5 rounds

20 leg levers

20 scissor jumps

run up and down stairs for 1 min.

christine

wod:

3 rounds for time:

500 m row

12 deadlift bodyweight

21 box jumps 24"

08-10-11

wod:

3 rounds for time:

20 front squat 95 lb

20 hang power clean 95 lb

20 burpees

08-09-11

7 rounds:

1 min on, 1 min off

run, row, bike, or swim, choose one.

then

for time:

40 walking lunges (each leg)

50 pull-ups

60 hand release push-ups

70 sit-ups

80 squats

08-08-11

run 5 k

08-06-11

3 rounds for time:

20 knee to elbow

20 push press 95 lb

20 donkey kicks (each leg)

25o m row

cool down:

3 sets of 10

tricep press

bicep curl

4 X 400 m runs

08-05-12

for time complete:

10 rounds of cindy

(5 pull-ups, 10 push-ups, 15 squats)

25 burpee box jumps 20" box

2000 m row

25 burpee box jumps 20" box

10 rounds of cindy

(5 pull-ups, 10 push-ups, 15 squats)

08-04-11

run 5 k

then:

on the minute for 10 minutes

5 db front squat 65 lb each arm

5 db push press 65 lb each arm

immediately at 10 minute mark start

3 rounds:

30 ab mat sit-ups

30 back extensions

score is total time

08-02-11

crossfit games 2011 masters division workout #4

for time:

10 hspu

20 wall ball shots

30 toes to bar

40 power clean 135 lb

50 burpees

60 sumo deadlift high pull 75 lb

cool down

30 sec on 15 sec off plank hold 3 rounds

07-29-11

"Morrison"

50-40-30-20-10 rep rounds for time:

wall ball shots 20 lb ball

box jump 20 inch

kb swings 15 pood