“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
Thursday, January 31, 2013
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
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
Labels:
CrossFit
Monday, January 28, 2013
Sunday, January 27, 2013
Saturday, January 26, 2013
Thursday, January 24, 2013
Wednesday, January 23, 2013
Tuesday, January 22, 2013
Sunday, January 20, 2013
130120
Bottom-to-bottom Tabata WallBall Shots
8 rounds of 20s of work, 10s rest, for 4 minutes.
Total: 61
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
Cool-down 10 minute row: 2367m 2:06.7/500m
Labels:
CrossFit
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
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
Labels:
CrossFit
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
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
Labels:
CrossFit
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
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
Labels:
CrossFit
Tuesday, January 15, 2013
Monday, January 14, 2013
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.
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
Warm-up 10 minute row: 2384m, 2:05.8/500m
Cool-down 10 minute row: 2224m 2:14.8/500m
Labels:
CrossFit
Tuesday, January 8, 2013
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
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
Labels:
CrossFit
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
"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
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
Labels:
CrossFit
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)
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
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
Labels:
CrossFit
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