For time
2 rds
20 double unders
12 wall balls
2 rds
20 pushups
12 pullups
2 rds
20 front squat @ 95#
12 hang clean @ 95#
11.29
191
Monday, December 31, 2012
Sat 12/29
Push Press
95X5, 95X5, 115X5, 115X5, 135X4, 135X4, 155X3, 155X3
3 rds with 1 minute break between
10 KB swings 32KG
30yd sled push high with 90#
50 double unders
30 yd sled push low with 90#
8.07 including rest
194
95X5, 95X5, 115X5, 115X5, 135X4, 135X4, 155X3, 155X3
3 rds with 1 minute break between
10 KB swings 32KG
30yd sled push high with 90#
50 double unders
30 yd sled push low with 90#
8.07 including rest
194
Friday, December 28, 2012
Friday 12/28/12
50 situps
40 T2B (I only did 20)
30 KB swings @ 24kg
20 pushups
30 boxjumps
40 OHS with 45#
50 burpees
17.42
193
40 T2B (I only did 20)
30 KB swings @ 24kg
20 pushups
30 boxjumps
40 OHS with 45#
50 burpees
17.42
193
Thursday, December 27, 2012
Wednesday 12/26
Crossfit Total
Back squat
135X3, 185X2, 225, 245, 265PR
Shoulder Press
95X3, 115, 125, 135PR
Deadlift
135X5, 225X3, 275, 305, 315, 335PR
Total = 735 PR
195
Back squat
135X3, 185X2, 225, 245, 265PR
Shoulder Press
95X3, 115, 125, 135PR
Deadlift
135X5, 225X3, 275, 305, 315, 335PR
Total = 735 PR
195
Wednesday, December 19, 2012
Wednesday 12/19
Back Squat X2
135, 185, 205, 215, 225, 235, 245, 255
21-15-9
lunge holding med ball in front
K2E
3.46
192
135, 185, 205, 215, 225, 235, 245, 255
21-15-9
lunge holding med ball in front
K2E
3.46
192
Monday 12/17
"Sherbert"
10 strict pullups
20 KB swings @ 24kg
30 box jumps @ 24"
40 pushups
50 situps
60 burpees
10 strict pullups
19.55
192
10 strict pullups
20 KB swings @ 24kg
30 box jumps @ 24"
40 pushups
50 situps
60 burpees
10 strict pullups
19.55
192
Friday, December 14, 2012
Friday 12/14
2 rds
10 RDL at 95
10 back extenstions
10 reverse hyper
DL X3
185, 215, 235, 255, 255, 255
3 rds
Row 400m
3 min break
1.18, 1.20, 1.22
193
10 RDL at 95
10 back extenstions
10 reverse hyper
DL X3
185, 215, 235, 255, 255, 255
3 rds
Row 400m
3 min break
1.18, 1.20, 1.22
193
Thursday, December 13, 2012
Thursday 12/13
3 rds
row 500m
10 burpees
3 muscle ups
for time
50 pushups
50 situps
50 pullups
50 situps
50 pushups
16.59
192
row 500m
10 burpees
3 muscle ups
for time
50 pushups
50 situps
50 pullups
50 situps
50 pushups
16.59
192
Wednesday, December 12, 2012
Wednesday 12/12
10 DL at 135
15 air squats
5 min squat test
back squat X3
135, 185, 205, 225, 235, 245
3 rds of 4 pistols
3 150 yd shuttle run
192
15 air squats
5 min squat test
back squat X3
135, 185, 205, 225, 235, 245
3 rds of 4 pistols
3 150 yd shuttle run
192
Tuesday, December 11, 2012
Tuesday 12/11
Run 800m
Establish 1RM power clean
95, 135, 135, 155, 155, 165, 175, 185, 195, 205(PR)
7 rouds for time
8 KB swings @ 24KG
6 KB Clean @ 24KG
4 KB Snatch @ 24KG
6.05
191
Establish 1RM power clean
95, 135, 135, 155, 155, 165, 175, 185, 195, 205(PR)
7 rouds for time
8 KB swings @ 24KG
6 KB Clean @ 24KG
4 KB Snatch @ 24KG
6.05
191
Monday, December 10, 2012
Monday
row 1000m - 4.04
EMOTM for 10 minutes
5 burpee boxjumps
5 rds for time
50 double unders
10 shoulder press @ 95#
19.25
191
EMOTM for 10 minutes
5 burpee boxjumps
5 rds for time
50 double unders
10 shoulder press @ 95#
19.25
191
Wednesday, December 5, 2012
Tuesday, December 4, 2012
Tuesday
Run 1 mile (7.27)
rest 3 minutes
100 pullups (8.56)
rest 3 minutes
100 situps (5.45)
rest 3 minutes
100 squats (3.30)
rest 3 minutes
Run 1 mile (9.34)
47.12
192
rest 3 minutes
100 pullups (8.56)
rest 3 minutes
100 situps (5.45)
rest 3 minutes
100 squats (3.30)
rest 3 minutes
Run 1 mile (9.34)
47.12
192
Monday, December 3, 2012
Monday
Snatch X1
45, 95, 95, 125, 125, 135, 135
EMOTM for 10 minutes
2 back squats
185, 185, 185, 185, 185, 215, 215, 215, 225, 225
194
45, 95, 95, 125, 125, 135, 135
EMOTM for 10 minutes
2 back squats
185, 185, 185, 185, 185, 215, 215, 215, 225, 225
194
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