150227

bench press:
5 × 90, 5 × 110, 3 × 130, 5 × 145, 5 × 165, 5+ × 185 (12)
5? × 195 (5)
5? × 210 (1)
AMRAP × 145 (13)

Then:
3 rounds:
1 min AMRAP HSPU
1 min AMRAP ring dip
1 min AMRAP push-up

Unscored.

Warm-up 10 minute row: 2342m, 2:08.0/500m

150226

Swim: 
Repeat 50m, recover :30s until form/pace deteriorates.

1:02, 1:08, 1:12, 1:13, 1:15, 1:15, 1:16, 1:18, 1:18, 1:18 = 12:15

Rest 5 minutes then:
Swim 250m
Time: 7:37

150224

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

2 rounds.

Time: 17:22

Warm-up 10 minute row: 2352m, 2:07.5/500m
Cool-down 10 minute row: 2227m 2:14.7/500m

150223

5 minutes handstand practice

Then:
FRIDAY 150220
Complete as many rounds as possible in 15 minutes of:
30 GHD sit-ups
20 Turkish get-ups with a 50-lb. dumbbell
30 GHD sit-ups
40 single-arm overhead squats with a 50-lb. dumbbell

1 round + 6 GHD sit-ups.

Warm-up 10 minute row: 2351m, 2:07.6/500m

150222

deadlift:
5 × 160, 5 × 200, 3 × 240, 5 × 260, 5 × 300, 5+ × 340 (16)

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2328m 2:08.8/500m

150220

press:
5 × 65, 5 × 80, 3 × 95, 5 × 105, 5 × 120, 5+ × 135 (9)

Warm-up 10 minute row: 2408m, 2:04.5/500m
Cool-down 10 minute row: 2366m 2:06.7/500m

150219

5 minutes handstand practice.

Then:
Repeat 500m, recover :60s until form/pace deteriorates

1:43.1, 1:44.5, 1:45.2, 1:47.2. 6:59.2, 1:44.9/500m

Warm-up 10 minute row: 2413m, 2:04.3/500m

150217

20:00 AMRAP
10 meter handstand walk
12 pistols (alternating legs)

7 rounds even.

Warm-up 10 minute row: 2414m, 2:04.3/500m
Cool-down 10 minute row: 2379m 2:06.1/500m

150216

Swim: 
Repeat 50m, recover :30s until form/pace deteriorates.

1:02, 1:09, 1:11, 1:13, 1:13, 1:17, 1:18, 1:18, 1:19, 1:17 = 12:17

Then:
10 minutes treading water

150215

5 minutes handstand practice.

Then:
EMOM - 1 rep Snatch ladder. 95 start, 165 finish. 175 (f)

Then:
For Time.

5 Power Cleans 95/65#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 95/65#
20 Burpee Box-Jumps 24/20″

4 Power Cleans 115/80#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 115/80#
20 Burpee Box-Jumps 24/20″

3 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″

Time: 17:32

Warm-up 10 minute row: 2453m, 2:02/2/500m
Cool-down 10 minute row: 2359m 2:07.1/500m

150213

bench press:
5 × 85, 5 × 110, 5 × 130

squat:
5 × 110, 5 × 135, 5 × 165

then:
For time:
100 Russian Kettlebell Swings

Every Minute on the Minute:
5 Bupees

At the call of "go" and then at the top of each minute, perform 5 burpees before moving directly to the kettlebell. This workout is capped at 10 minutes.

1.5 pood/24". Subbed 24" box jump for burpees due to push up volume yesterday.

Time: 3:56

Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2367m 2:06.7/500m

150212

SUNDAY 150208

Shawn

For time:
Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time and number of intervals to complete the 5 miles to comments.

Time: 76:24. 8 intervals.

150211

press
5 × 65, 5 × 80, 5 × 95

deadlift
5 × 155, 5 × 195, 5 × 235

Then:
5 rounds for time of:
15 kettlebell swings (1.5)
15 toes-to-bar

Time:
12:41

Warm-up 10 minute row: 2368m, 2:06.6/500m
Cool-down 10 minute row: 2337m 2:08.3/500m

150208

” CrossFit other Total ”
10mins to find
1RM Clean

10mins to find
1RM Bench Press

10mins to find
1RM Overhead Squat

*add all 3 Totals for score*

Clean: 215
Bench: 245
Overhead squat: 155
Total: 615 lbs

I started all these as OMEMs, starting at 135 for clean and bench and 75 for the overhead squat. Fun workout.

Warm-up 10 minute row: 2360m, 2:07.1/500m
Cool-down 10 minute row: 2335m 2:08.4/500m

150207

5 minutes handstand practice.

then:
Squat: 5 × 110, 5 × 135, 3 × 165, 5 × 205, 3 × 230, 1+ × 260 (10)
1? × 270 (1)
1? × 285 (1)
AMRAP × 205 (13)

Then:
AMRAP 7 Minutes:
2-4-6-8-10-12-14-16-18-20-etc...
Kettlebell Swings
Burpees

14 kettlebell swings (1.5) + 4 burpees

Warm-up 10 minute row: 2363m, 2:06.9/500m
Cool-down 10 minute row: 2379m 2:06.1/500m

150205

Swim: 1000m Time trial

Time: 30:01

121116: 36:05

150204

12:00 AMRAP
12 dumbbell snatch 75 lbs
12 box jumps 24"

4 rounds + 3 snatches.

Warm-up 10 minute row: 2313m, 2:09.6/500m
Cool-down 10 minute row: 2261m 2:12.6/500m

150203

bench press:
5 × 85, 5 × 110, 3 × 130, 5 × 160, 3 × 180, 1+ × 205 (8)
1? × 215 (1)
1? × 225 (1)
AMRAP × 160 (13)

then:
Complete for time:
100 Pull Ups

Time: 7:13

150123: 7:18
130621: 8:03
130417: 9:38

Warm-up 10 minute row: 2366m, 2:06.7/500m
Cool-down 10 minute row: 2255m 2:13.0/500m