120930

"Handstands With Karen"

6 rounds of:
25 wall ball shots (20 pounds)
Max Handstand Hold

Total Time: 18:02
Handstand Holds (1:28 + 0:48 + 0:45 + 0:47 + 0:47 + 0:43): 5:18
Karen Time: 12:44

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2282m 2:11.4/500m

120929

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

Hand release push-ups: 12 rounds + 2 supine pull-ups

111008: 10 rounds + 6 supine pull-ups.
110825: 11 rounds plus 3 supine pull-ups

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2286m 2:11.2/500m

120927

WOD #23
10 Rounds For Time:
Sprint 100m
Walk 100m

Time: 17:08 (18.18, 17.57, 17.75, 17.59, 17.58, 17.03, 18.77, 17.57, 16.96, 18.67)
Slightly over 100m


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 10 minute row: 2366m, 2:06.8/500m

120926

WOD #67
AMRAP in 20 minutes:
10 Bench dips
10 Box jumps
10 Walking Lunges

Ring dips. 24" Box Jumps.
10 rounds + 4 ring dips

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 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2303m 2:10.2/500m

120925

WEDNESDAY 110112

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

6 rounds + 250 meters

110415: 6 complete rounds.
110113: 5 rounds plus 10 push-ups.

Warm-up 10 minute row: 2406m, 2:04.9/500m
Cool-down 10 minute row: 2214m 2:09.6/500m

120923

For Time:
30 - Pull Ups
30 - Over Head Squats (115/85)
30 - Pull Ups

Time: 10:37

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2232m 2:14.4/500m

120922

LuRong WOD
5 Rounds For Time:
20 Burpees
20 Kettlebell Swings (53, 35)

Post Scores to Comments

Time: 11:53

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2227m 2:14.7/500m

120921

Complete 7 rounds:

Handstand Holds for maximum time
10 Supine Ring Pull Ups

Post total time of 7 rounds of handstand holds to comments.

Supine bar pull-ups. Wall-assisted handstands.
Time: 10:17 (1:55, 1:46, 1:31, 1:23, 1:18, 1:14, 1:07)

Warm-up 10 minute row: 2328m, 2:08.9/500m
Cool-down 10 minute row: 2256m 2:12.9/500m

120919

WEDNESDAY 120912

For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball

Post time to comments.

Time: 16:21

Warm-up 10 minute row: 2384m, 2:05.8/500m
Cool-down 10 minute row: 2248m 2:13.4/500m

120918

"Heavy Lynne"

Five rounds for max reps of:
Body weight bench press
Weighted Pull-ups: 45 pounds

Post reps for both exercises in all rounds.

BW 175: 9/4, 10/4, 8/3, 6/4, 6/3

The number of reps was so low at 45, I think 25 would be a better number next time I try this.

Warm-up 10 minute row: 2352m, 2:07.5/500m

120917

Row 5k
Time: 20:54.2

120915

SWOD:
5 x 3 push press: 135-145-150-155-160(f)
Max Reps Deadlift 290 pounds: 3
Then....

On the minute for ten minutes do one thruster (M:155#/W:105#)

During the remainder of the odd minutes, do max reps pull-ups or ring rows. During the remainder of the even minutes, do push-ups touching a cheek to the ground.

135 pound thruster.
Pull-ups: 21-5-6-6-7
Push-ups: 20-10-6-6-8

Warm-up 10 minute row: 2351m, 2:07.6/500m
Cool-down 10 minute row: 2249m 2:13.3/500m

120913

SATURDAY 120818

Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.
Post time to comments

102.5 pound barbell. Time: 15:29

Pre WOD: 5 x 3 back squat: 225-235-240-240-240

Warm-up 10 minute row: 2330m, 2:08.3/500m

120912

"300"
For Time:
25 Pull-ups
50 Deadlifts 135 lbs
50 Push-ups
50 Box Jump - 24" Box
50 floor wipers 135 lbs
50 Clean and Jerks 35 lbs
25 Pull-ups.

Post total time.

Time: 25:35 (1:01, 3:09, 2:35, 3:01, 8:48, 5:14, 1:45)

Warm-up 10 minute row: 2462m, 2:01.8/500m
Cool-down 10 minute row: 2253m 2:13.1/500m

120910

WOD #1
3 Rounds For Time:
Run 800m
50 Air Squats

Time: 14:20

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

Pre WOD: 3 rep max bench press. 205 pounds. Tried 210 but my shoulder felt iffy.

Warm-up 10 minute row: 2431m, 2:03.4/500m

120909

“Screw Ball”
8 Rounds for Time:
8 Wall Balls (20,14)
8 Burpee Box Jumps (20″)

Time: 10:54

Pre WOD:
5 x 3 front squat: 135-145-155-165-170

Warm-up 10 minute row: 2484m, 2:00.7/500m
Cool-down 10 minute row: 2405m 2:04.7/500m

120908

“Black Widow”
30 – 20 -10
Power Cleans (135,95)
Kettlebell Swings (53, 35)

Post Scores to Comments

Time: 9:06. I wasn't paying attention and accidentally did 115 pounds.

Warm-up 10 minute row: 2372m, 2:06.4/500m
Cool-down 10 minute row: 2391m 2:05.4/500m

120906

SUNDAY 120819

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Time: 7:23

Warm-up 10 minute row: 2456m, 2:02.1/500m
Cool-down 10 minute row: 2254m 2:13.0/500m

120905

The Bear Complex

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.
Do 5 rounds total working up to your max.

You can rest in between rounds.

45-65-95-115(f 4,3)-95

Warm-up 10 minute row: 2428m, 2:03.5/500m
Cool-down 10 minute row: 2261m 2:12.6/500m

120904

The Volkswagen 3.0
15, 12, 9 reps of:

Bench Press @ body weight + 10 lbs
Towel Pull Ups

185 pounds. Time: 18:01

Warm-up 10 minute row: 2381m, 2:05.1/500m

120902

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post time to comments.

Scaled to five rounds at 115 pounds. Time: 36:18

Warm-up 10 minute row: 2424m, 2:03.7/500m
Cool-down 10 minute row: 2238m 2:14.0/500m

120901

WOD
12 min AMRAP
12 Burpees
9 ring push ups
12 Box jumps

5 rounds + 6 burpees

Warm-up 10 minute row: 2377m, 2:06.2/500m
Cool-down 10 minute row: 2344m 2:07.9/500m