Thursday, January 31, 2013

130131

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

Subbed 2-1 single-unders. Touch floor behind head, touch feet on sit-ups. Time: 7:24

Previous:

120220: 8:11
8:12
7:37
8:26

Warm-up 10 minute row: 2366m, 2:06.7/500m
Cool-down 10 minute row: 2359 2:07.1/500m

Wednesday, January 30, 2013

130130

Complete the following in the least amount of sets possible:

50 Handstand Push Ups
100 Pull ups

*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.

Post total sets needed to comments.

HSPU: 12+12+10+9+7
PU: 29+22+17+18+14

120627: HSPU: 15+12+9+8+6, PU: 29+24+21+15+11

Warm-up 10 minute row: 2481m, 2:01.9/500m
Cool-down 10 minute row: 2284m 2:11.3/500m

Monday, January 28, 2013

130128

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

4 rounds + 17 burpees. Bodyweight 175 lbs.

091125: 4 rounds, scaled to 135 lbs.

Cool-down 10 minute row: 2307m,  2:10.0/500m

Sunday, January 27, 2013

130127

Three rounds for time
9-6-3 reps of:
Power Clean 135
Ring Dipgs

*rest 1 minute between rounds

Time: 12:46 (3:29, 3:25, 3:50)

Warm-up 10 minute row: 2424m, 2:03.7/500m
Cool-down 10 minute row: 2338m 2:08.3/500m

Saturday, January 26, 2013

130126

Three rounds for time
9-6-3- reps of:
Thruster (95/65)
Pull ups

*rest 1 minute between rounds

Time: 10:54 (2:24, 2:59, 3:29)

Warm-up 10 minute row: 2469m, 2:01.5/500m
Cool-down 10 minute row: 2241m 2:13.8/500m

Thursday, January 24, 2013

130124

Goat Day
On The Minute for 20 Minutes
Odd Min: Goat 1
Even Min: Goat 2

3 kipping HSPU.
Max double-unders. Total: 115

Warm-up 10 minute row: 2407m, 2:04.6/500m

Wednesday, January 23, 2013

130123

"Salty Dog"
10 Rounds for Time:
15 Deadlifts (135,95)
15 Pushups

Time: 16:21

Warm-up 10 minute row: 2444m, 2:02.7/500m
Cool-down 10 minute row: 2225m 2:14.8/500m

Tuesday, January 22, 2013

130122

SUNDAY 130120

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Time: 20:37

111219: 21:09

Warm-up 10 minute row: 2520m, 1:59.0/500m
Cool-down 10 minute row: 2195m 2:16.6/500m

Sunday, January 20, 2013

130120

Bottom-to-bottom Tabata WallBall Shots
8 rounds of 20s of work, 10s rest, for 4 minutes. 
Rest position is at the bottom of the squat holding the ball in front of chest. Record reps per round.

Total: 61

Warm-up 10 minute row: 2450m, 2:02.4/500m
Cool-down 10 minute row: 2367m 2:06.7/500m

Saturday, January 19, 2013

130119

WEDNESDAY 130116

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Time: 21:07 (5:05, 4:17, 2:36, 3:01, 6:06). I had a false start, got 12 HSPU in and got a nosebleed. Elmer's Glue and a reset.

100427: Feet on bar for handstand push-ups. 55 pound dumbbell swings. Time: 25:50

Warm-up 10 minute row: 2407m, 2:04.6/500m
Cool-down 10 minute row: 2231m 2:14.4/500m

Friday, January 18, 2013

130118

As Many Rounds As Possible In 12:00 Of:
12 - Bench Press (135/95)
12 - Pull Ups

4 rounds + 12 Bench Press + 9 pull-ups (0:48, 2:03, 3:06, 3:21, 2:43)
I told myself to break the first set into 6-6, but I didn't and ended up paying for it.

Warm-up 10 minute row: 2535m, 1:58.3/500m
Cool-down 10 minute row: 2264m 2:12.5/500m

Wednesday, January 16, 2013

130116

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.

Standard push-ups: 12 rounds + 3 supine pull-ups

120929: 12 rounds + 2 supine pull-ups (hand release)
111008: 10 rounds + 6 supine pull-ups.
110825: 11 rounds plus 3 supine pull-ups

Warm-up 10 minute row: 2378m, 2:06.1/500m
Cool-down 10 minute row: 2239m 2:13.9/500m

Tuesday, January 15, 2013

130116

4 rounds
400 meter run
50 air squats

Time: 12:04 (2:47, 2:57, 3:01, 3:18)

120715: 12:38 (3:00, 3:11, 3:18, 3:07)

Warm-up 10 minute row: 2352m, 2:07.5/500m
Cool-down 10 minute row: 2403m 2:04.8/500m

Monday, January 14, 2013

130114

Row:
7,114m, 30:00.0, 2:06.5/500m

Sunday, January 13, 2013

130113

Row:
7,224m, 30:00.0, 2:04.5/500m

Flu recovery WOD.

Wednesday, January 9, 2013

130109

Every 30 seconds

Complete 3 burpees and perform max rep pull ups.

The goal is to complete 100 total pull ups.

*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.

Post total time it took to complete 100 pull ups.

Time: 13:26

Warm-up 10 minute row: 2384m, 2:05.8/500m
Cool-down 10 minute row: 2224m 2:14.8/500m

Tuesday, January 8, 2013

130108

15 Mins of:
Handstand Walk (For Distance)

If you can't walk on your hands spend a total of 15 minutes in a static hold. Clock stops when you come down.

I did the 15 minute static hold, 0:30 on, 0:30 off in 29:30.

Warm-up 10 minute row: 2392m, 2:05.4/500m

Monday, January 7, 2013

130107

WEDNESDAY 110112

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

5 rounds + 250 meters + 17 push-ups.

120925: 6 rounds + 250 meters
110415: 6 complete rounds.
110113: 5 rounds plus 10 push-ups.

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2307m 2:10.0/500m

Thursday, January 3, 2013

130103

MONDAY 121231
"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Time: 26:46. I missed the a lap on the counter so I ended up doing an extra round but that isn't included here. Splits: 3:36, 8:18, 4:51, 5:09, 5:00, 5:03

Warm-up 10:00 row: 2414m, 2:04.3/500m
Cool-down 10:00 row: 2218m, 2:15.2/500m

Wednesday, January 2, 2013

130102

WOD
4 RFT
10 lunges (w/ bar on back) (75/55)
10 front squats
10 Burpee pull ups

Time: 11:40 (2:25, 3:06, 3:16, 2:53)

Scaled up to 95 pounds since I don't have 15 pound plates and I don't want to mess up my 10 pound plates. Standing lunges.

Warm-up 10:00 row: 2450m, 2:02.4/500m
Cool-down 10:00 row: 2374m, 2:06.3/500m

Tuesday, January 1, 2013

130101

10,9,8,7,6,5,4,3,2,1
Burpee
KBS

Part 2
25 ground to overhead (155/115)

Time:
22:28. (7:33, 14:54).

This is a CrossFit Connex partner WOD. You're supposed to do the GTOH with a partner who then finishes the KBS and burpees. Could have used a partner on this one. Thumbs freezing in the garage.

Warm-up 10:00 row: 2492m, 2:00.3/500m
Cool-down 10:00 row: 2393m, 2:05.3/500m