Sunday, December 30, 2012

121230

“Victorious Secret”
21-15-9
Handstand Push Up
Wall Balls (20, 14)
Toes to Bar

Time: 25:14.
All handstand push-ups with plates and abmat. Practiced kipping, ended up being slower but good practice.
Warm-up 10:00 row: 2470m, 2:01.4/500m
Cool-down 10:00 row: 2344m, 2:07.9/500m

Saturday, December 29, 2012

121229

30 Rounds for time of:
1 Pistol Left Leg
1 Pistol Right Leg
1 Muscle Up

Subbed 3 pull-ups and 3 ring dips for each muscle up. Time: 34:46.
Pull-ups fell apart after 17 rounds or so and I switched to singles. The last 2-3 rounds I focused on a big kip for the singles and I was able to string them together a lot faster.

Warm-up 10:00 row: 2429m, 2:03.5/500m
Cool-down 10:00 row: 2304m, 2:10.2/500m

Friday, December 28, 2012

121228

5 rounds
10 Deadlifts, 115/75
10 Hang Power Cleans, 115/75
10 Push Press, 115/75

Time: 19:25.

Warm-up 10:00 row: 2323m, 2:06.4/500m
Cool-down 10:00 row: 2327m, 2:08.9/500m

Wednesday, December 26, 2012

121226

10 rounds for time of:
10 push-ups
10 sit-ups
10 squats

Time: 10:44

Monday, December 24, 2012

121224

4 rounds for time of:
25 jumping lunges
25 sit-ups

time: 6:32

5 minute total handstand 2:00, 1:30, 1:30

Friday, December 21, 2012

121221

"Lynne"

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

Post reps for both exercises in all rounds.

BW 175: 11/30, 9/25, 6/19, 4/11, 3/6

Total: 124

120320: 125
110523: 132
110425: 140

Wednesday, December 19, 2012

121219

WOD #40
5 Rounds For Time:
Run 1 minute
Squat 1 minute

198 squats, aprox 1260 meters.

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: 1 mile run, untimed

Tuesday, December 18, 2012

121218

Row:
10,000m, 42:28.3, 2:07.4/500m

Sunday, December 16, 2012

121216

Pre WOD
EMOM- 15 min
2 squat clean + 1 thruster
* increase weight every 5 min

95-115-135. I did the last rep of each round as a squat clean+thruster.

WOD
tabata
hang clean (95/65)
push press
*alternate

65 reps total.

Warm-up 15:00 row: 3617m, 2:04.4/500m
Cool-down 15:00 row: 3554m, 2:06.6/500m

Saturday, December 15, 2012

121215

SATURDAY 121215

Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

Post rounds completed to comments.

5 rounds + 15 deadlifts + 10 push-ups.

Warm-up 15:00 row: 3568m, 2:06.1/500m
Cool-down 15:00 row: 3629m, 2:04.0/500m

Friday, December 14, 2012

121214

Row:
14,190m, 1:00:06.0, 2:07.0/500m

Wednesday, December 12, 2012

121212

Row:
14,027m, 1:01:03.0, 2:10.5/500m

Tuesday, December 11, 2012

121211

Row:
4,440m, 19:21.8, 2:10.8/500m
5,018m, 21:43.4, 2:09.8/500m

Monday, December 10, 2012

121210

WOD #29
4 Rounds For Time:
Run 400m
50 Air Squats

Time: 12:39

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: Row 15:00 minutes. 3713m, 2:01.1/500m

Sunday, December 9, 2012

121209

In Honor Of Captain Ben Babington-Browne

BBB’s 3-Ton Burpee WOD:
(a ‘Ton’ = 100 in British slang).
20km run
300 Burpees
(Stop every kilometre and do on average 15 Burpees)

20km row instead of run.
Time: 1:52.07.

Row:
20,013m, 1:21:05.7, 2:01.5/500m

Friday, December 7, 2012

121207

Row:
7,173m, 30:00.0, 2:05.4/500m

Followed by Swim drills.

Thursday, December 6, 2012

121206

Row: 9,406m,  40:06.2,  2:07.9/500m

Wednesday, December 5, 2012

121205

MONDAY 121203

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

Post rounds completed to comments.

5 rounds even.

Warm-up 15:00 row: 3562m, 2:06.3/500m
Cool-down 15:00 row: 3550m, 2:06.7/500m

Low Pull test: 1:23/500m

Tuesday, December 4, 2012

121204

WOD #57
For Time:
Burpees (50-150 - pick a number and go for it!)

100 burpees. Time: 6:40
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 15:00 row: 3650m, 2:03.3/500m
Cool-down 30:00 row: 6756m, 2:13.2/500m
Low Pull test: 1:24/500m

Monday, December 3, 2012

121203

“T$ts Up”
1 Mile Run
25 Goblet Squats (70, 53)
25 Kettlebell Swings (70, 53)
800m Meter Run
20 Goblet Squats
20 Kettlebell Swings
400 Meter Run
15 Goblet Squats
15 Kettlebell Swings

Post Scores to Comments.

53 lbs, so scaled to 33/27/20. Subbed row for run 2000m, 1000m, 500m
Time: 23:18

121021: 23:18 (with run)

Warm-up 15:00 row: 3563m, 2:06.3/500m
Low Pull test: 1:22/500m

Sunday, December 2, 2012

121202

Row: 40:13. 9521m, 2:06.7/500m