120229

WOD #34
5 Rounds For Time:
50 Air Squats
Rest the amount of time it took to complete the 50

Time:
1:05
1:11
1:16
1:17
1:17
Total without rest: 6:06

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Post WOD:
Tabata GHD sit-ups: 8+8+8+7+7+7+7+7 = 59

Warm-up 5 minute row: 1255m, 1:59.5/500m
Cool-down 5 minute row: 1153m, 2:10.1/500m

120228

D Long Intervals
Day 2 Week 8

ENDURANCE:
C2 Row: 2 x 12:00 TT, rest 5:00

24:00.0 6219m 24spm 01:55.7/500m

12:00.0 3187 24 01:52.9
12:00.0 3032 24 01:58.7

Rest 10 min and then:
Push-up volume programming. Reps on the minute for 20 minutes:
12+12+12+12+12+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10
Total: 210

120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 5 minute row: 1261m, 1:58.9/500m
Cool-down 5 minute row: 1133m, 2:12.3/500m

120227

WOD #73
“Michael”
3 rounds for time of:
Run 800m
50 Back Extensions
50 Situp

Time: 23:08 (7:13, 8:08, 7:47)
110407: 22:01 (subbed 90 second plank for back extensions)
100930: 31:50 (subbed GHD sit-ups)

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 5 minute row: 1280m, 1:57.1/500m
Cool-down 5 minute row: 1133m, 2:12.3/500m

120226

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Total: 86

Warm-up 10 minute row: 2374, 2:06.3/500m
Cool-down 10 minute row: 2287m, 2:11.1/500m

120225

30 minute row

30:00.0 7344 23spm 02:02.5/500m

06:00.0 1467 25 02:02.6
12:00.0 1448 24 02:04.3
18:00.0 1444 23 02:04.6
24:00.0 1467 23 02:02.6
30:00.0 1519 23 01:58.4

120221

D Short Intervals
Day 2 Week 7

ENDURANCE WOD:
C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds

10:21.0 3000m 26spm 01:43.5/500m

01:43.1 500 27 01:43.1
01:43.1 500 27 01:43.1
01:43.1 500 26 01:43.1
01:43.4 500 26 01:43.4
01:44.0 500 27 01:44.0
01:44.3 500 26 01:44.3

Warm-up 5 minute row: 1208m, 2:04.1/500m
Cool-down 5 minute row: 1137m, 2:11.9/500m

120220

bar dip volume programming. Reps on the minute for 20 minutes:
7+7+7+7+7+7+7+7+6+6+6+5+5+5+5+5+5+5+5+5

Total: 119

120212: 120 (started at 6 and held)
120204: 105 (started at 6 and dropped off)
110821: 110 (started at 7 and dropped off)
110810: 120 (started at 6 and held)

WOD #55
“Annie”
50-40-30-20-10 Rep Rounds for Time:
Double-Unders
Sit-up

Subbed 2-1 double-unders. Touch floor behind head, touch feet on sit-ups. Time: 8:11

Previous:
8:12
7:37
8:26

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60


Warm-up 5 minute row: 1252m, 1:59.8/500m
Cool-down 5 minute row: 1149m, 2:10.5/500m

120219

Pull-up volume programming. Reps on the minute for 20 minutes:
7+7+7+7+7+7+7+7+7+7+7+7+6+6+6+6+6+6+5+5
Total: 130

120205: 116 (7 down to 5 in the 11th round)
10729: 133 (7 down to 6 in the 14th round)

Cool-down 5 minute row: 1106m, 2:15.6/500m

120219

D Tempo / Time Trial
Day 2 Week 6

ENDURANCE WOD:
C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort

0:20:00 20:00.0 5021 23spm 01:59.4

04:00.0 953 24 02:05.9
08:00.0 951 24 02:06.1
12:00.0 1000 24 02:00.0
16:00.0 1055 24 01:53.7
20:00.0 1063 24 01:52.8

120217

Push-up volume programming. Reps on the minute for 20 minutes:
11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11

Total: 220

120207: 212 (started at 12 and dropped to 10)

WOD #65
For Time:
50 Walking Lunges
800m run
50 Walking Lunge

Time: 6:16 (1:32, 3:05, 1:37)

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60


Warm-up 5 minute row: 1236m, 2:01.3/500m
Cool-down 5 minute row: 1157m, 2:09.6/500m

120216

W.O.D.: D Short Intervals
Day 1 Week 6

ENDURANCE WOD:
C2 Row: 3 x (125m + 250m + 500m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

09:04.5 2625m 29spm, 01:43.7/500m
1. 0:23.1, 0:48.1, 1:45.4
2. 0:23.2, 0:51.3, 1:48.4
3. 0:23.7, 0:52.6, 1:48.7

Warm-up 5 minute row: 1215m, 2:03.4/500m
Cool-down 5 minute row: 1108m, 2:15.3/500m

120215

Handstand push-up volume programming. Reps on the minute for 20 minutes:
4+4+4+4+4+4+4+4+4+4+4+4+4+4+4+3+3+3+3+3

Total: 75

120113: 76

WOD #18
For Time:
250 Air Squats

Time: 9:50

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60


Warm-up 5 minute row: 1234m, 2:01.5/500m
Cool-down 5 minute row: 1114m, 2:14.6/500m

120213

Row 7k

27:45.1 7000m 24spm 01:58.9/500m

05:32.9 1400 26 01:58.8
05:35.1 2800 25 01:59.6
05:36.3 4200 24 02:00.1
05:33.1 5600 24 01:58.9
05:27.7 7000 24 01:57.0

120212

Ring dip volume programming. Reps on the minute for 20 minutes:
6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6

Total: 120

120204: 105 (started at 6 and dropped off)
110821: 110 (started at 7 and dropped off)
110810: 120 (started at 6 and held)

WOD #44
3 Rounds For Time:
20 Jumping Jacks
20 Burpees
20 Air Squat

Time: 7:05

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60


Warm-up 5 minute row: 1305m, 1:54.9/500m
Cool-down 5 minute row: 1177m, 2:07.4/500m

1200211

Supine ring pull-up volume programming. Reps on the minute for 20 minutes:
6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6
Total: 120

Warm-up 5 minute row: 1215m, 2:03.4/500m
Cool-down 5 minute row: 1183m, 2:06.7/500m

120210

5k row - active recovery pace

21:19.0 5000m 25spm 02:07.9/500m

04:20.1 1000 28 02:10.0
04:18.1 2000 26 02:09.0
04:14.0 3000 25 02:07.0
04:12.2 4000 24 02:06.1
04:14.6 5000 25 02:07.3

120208

WOD #10
Spend a total of 5 minutes in a handstand

messed up the lap counter, I think the times were something like:
1:36
1:03
1:00
1:03
0:18

WOD #31
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds
19+19+19+19+19+19+19+18=151

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 5 minute row: 1224m, 2:02.5/500m
Cool-down 5 minute row: 1129m, 2:12.8/500m

120207

Push-up volume programming. Reps on the minute for 20 minutes:
12+12+12+12+12+12+10+10+10+10+10+10+10+10+10+10+10+10+10+10
Total: 212

Warm-up 5 minute row: 1266m, 1:58.4/500m
Cool-down 5 minute row: 1168m, 2:08.4/500m

120205

Pull-up volume programming. Reps on the minute for 20 minutes:
7+7+7+7+7+7+6+6+6+6+5+5+5+5+5+5+5+5+5+5
Total: 116

110729: 133 (7 down to 6 in the 14th round)

Warm-up 5 minute row: 1237m, 2:01.2/500m
Cool-down 5 minute row: 1127m, 2:13.0/500m

120204

Ring dip volume programming. Reps on the minute for 20 minutes:
6+6+6+6+6+6+6+6+6+6+6+5+5+5+4+4+4+4+4+4

Total: 105

110821: 110 (started at 7 and dropped off)
110810: 120 (started at 6 and held)

Warm-up 5 minute row: 1194m, 2:05.6/500m
Cool-down 5 minute row: 1167m, 2:08.5/500m