“Partners in Crime”
AMRAP 20: Teams of 2
1 k Row
100 Air Squats
100 Sit-Ups
100 Kettlebell Swings (53/35)
*Split reps anyhow
Post Rounds and Reps to Comments
1 round + 1199 reps. PattyWOD.
Warm-up 5 minute row: 1224m, 2:02.5/500m
Cool-down 5 minute row: 1171m 2:08.0/500m
Tuesday, March 31, 2015
Monday, March 30, 2015
Saturday, March 28, 2015
Friday, March 27, 2015
150327
squat:
5 × 115, 5 × 140, 3 × 170, 5 × 210, 3 × 240, 1+ × 270 (9)
1? × 280 (1)
1? × 295(1)
AMRAP × 210 (6)
then:
As many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
9 rounds + 5 supine ring pull-ups
Warm-up 10 minute row: 2443m, 2:02.7/500m
Cool-down 10 minute row: 2333m 2:08.5/500m
5 × 115, 5 × 140, 3 × 170, 5 × 210, 3 × 240, 1+ × 270 (9)
1? × 280 (1)
1? × 295(1)
AMRAP × 210 (6)
then:
As many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
9 rounds + 5 supine ring pull-ups
Warm-up 10 minute row: 2443m, 2:02.7/500m
Cool-down 10 minute row: 2333m 2:08.5/500m
Labels:
CrossFit,
Wendler 5/3/1
Wednesday, March 25, 2015
150325
Swim:
Repeat 50m, recover :30s until form/pace deteriorates. Rest 5:00 then repeat:
0:56, 1:02, 1:10, 1:11, 1:14, 1:14, 1:12, 1:14, 1:14, 1:12 = 11:39
1:07, 1:11, 1:16, 1:13, 1:15, 1:18, 1:19, 1:16, 1:19, 1:19 = 12:33
150122:
Repeat 50m, recover :30s until form/pace deteriorates. Rest 5:00 then repeat:
0:56, 1:02, 1:10, 1:11, 1:14, 1:14, 1:12, 1:14, 1:14, 1:12 = 11:39
1:07, 1:11, 1:16, 1:13, 1:15, 1:18, 1:19, 1:16, 1:19, 1:19 = 12:33
150122:
0:54, 1:03, 1:09, 1:12, 1:13, 1:16, 1:16, 1:14, 1:16, 1:16 = 11:49
1:07, 1:11, 1:13, 1:14, 1:16, 1:15, 1:18, 1:16, 1:16, 1:12 = 12:18
141125:
0:52, 1:04, 1:09, 1:12, 1:14, 1:13, 1:10, 1:14, 1:17, 1:14 = 11:36
1:05, 1:12, 1:14, 1:13, 1:16, 1:15, 1:13, 1:13, 1:14, 1:17 = 12:12
1:07, 1:11, 1:13, 1:14, 1:16, 1:15, 1:18, 1:16, 1:16, 1:12 = 12:18
141125:
0:52, 1:04, 1:09, 1:12, 1:14, 1:13, 1:10, 1:14, 1:17, 1:14 = 11:36
1:05, 1:12, 1:14, 1:13, 1:16, 1:15, 1:13, 1:13, 1:14, 1:17 = 12:12
Labels:
CrossFit Endurance
Tuesday, March 24, 2015
150324
bench press:
5 × 90, 5 × 110, 3 × 130, 5 × 165, 3 × 185, 1+ × 210 (7)
1? × 220 (1)
1? × 230 (1)
AMRAP × 165 (12)
Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2351m 2:07.6/500m
5 × 90, 5 × 110, 3 × 130, 5 × 165, 3 × 185, 1+ × 210 (7)
1? × 220 (1)
1? × 230 (1)
AMRAP × 165 (12)
Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2351m 2:07.6/500m
Labels:
Wendler 5/3/1
Saturday, March 21, 2015
Friday, March 20, 2015
150320
deadlift:
5 × 160, 5 × 200, 3 × 240, 5 × 300, 3 × 340, 1+ 370 (1)
Warm-up 10 minute row: 2399m, 2:05.0/500m
Cool-down 10 minute row: 2373m 2:06.4/500m
5 × 160, 5 × 200, 3 × 240, 5 × 300, 3 × 340, 1+ 370 (1)
Warm-up 10 minute row: 2399m, 2:05.0/500m
Cool-down 10 minute row: 2373m 2:06.4/500m
Labels:
Wendler 5/3/1
Thursday, March 19, 2015
Tuesday, March 17, 2015
150317
press:
5 × 65, 5 × 80, 3 × 95, 5 × 120, 3 × 135, 1+ × 150 (4)
then:
400m Run
30/20/10 reps of:
American Kettlebell Swings (M:53#/W:35#)
Wallballs (M:20#-10′/W:14#-9′)
time: 8:31
Warm-up 10 minute row: 2409m, 2:04.5/500m
Cool-down 10 minute row: 2372m 2:06.4/500m
5 × 65, 5 × 80, 3 × 95, 5 × 120, 3 × 135, 1+ × 150 (4)
then:
400m Run
30/20/10 reps of:
American Kettlebell Swings (M:53#/W:35#)
Wallballs (M:20#-10′/W:14#-9′)
time: 8:31
Warm-up 10 minute row: 2409m, 2:04.5/500m
Cool-down 10 minute row: 2372m 2:06.4/500m
Labels:
CrossFit,
Wendler 5/3/1
Monday, March 16, 2015
Saturday, March 14, 2015
150414
squat:
5 × 115, 5 × 140, 3 × 170, 3 × 200, 3 × 225, 3+ × 255 (3)
3? × 270 (3)
3? × 280 (3)
AMRAP × 200 (15)
then:
21-15-9
Plate Overhead Walking Lunge (45 lbs)
Push Ups
5 × 115, 5 × 140, 3 × 170, 3 × 200, 3 × 225, 3+ × 255 (3)
3? × 270 (3)
3? × 280 (3)
AMRAP × 200 (15)
then:
21-15-9
Plate Overhead Walking Lunge (45 lbs)
Push Ups
Time: 3:56
Warm-up 10 minute row: 2477m, 2:01.1/500m
Cool-down 10 minute row: 2373m 2:06.4/500m
Warm-up 10 minute row: 2477m, 2:01.1/500m
Cool-down 10 minute row: 2373m 2:06.4/500m
Labels:
CrossFit,
Wendler 5/3/1
Friday, March 13, 2015
150313
bench press:
5 × 90, 5 × 110, 3 × 130, 3 × 155, 3 × 175, 3+ × 195 (10)
3? × 210 (3)
3? × 220 (2)
AMRAP × 155 (13)
Warm-up 10 minute row: 2442m, 2:02.8/500m
Cool-down 10 minute row: 2412m 2:04.3/500m
5 × 90, 5 × 110, 3 × 130, 3 × 155, 3 × 175, 3+ × 195 (10)
3? × 210 (3)
3? × 220 (2)
AMRAP × 155 (13)
Warm-up 10 minute row: 2442m, 2:02.8/500m
Cool-down 10 minute row: 2412m 2:04.3/500m
Labels:
Wendler 5/3/1
Thursday, March 12, 2015
Tuesday, March 10, 2015
Monday, March 9, 2015
Sunday, March 8, 2015
150308
deadlift:
5 × 160, 5 × 200, 3 × 240, 3 × 280, 3 × 320, 3+ × 360 (9)
then:
Clean and jerk ladder, on 1:30. Started at 115. Finished 205. Failed 215.
Warm-up 10 minute row: 2327m, 2:08.9/500m
Cool-down 10 minute row: 2415m 2:04.2/500m
5 × 160, 5 × 200, 3 × 240, 3 × 280, 3 × 320, 3+ × 360 (9)
then:
Clean and jerk ladder, on 1:30. Started at 115. Finished 205. Failed 215.
Warm-up 10 minute row: 2327m, 2:08.9/500m
Cool-down 10 minute row: 2415m 2:04.2/500m
Labels:
CrossFit,
Wendler 5/3/1
Friday, March 6, 2015
150306
press:
5 × 65, 5 × 80, 3 × 95, 3 × 115, 3 × 130, 3+ × 145 (7)
then:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
8 kettlebell swings (1.5 pood)
8 box jumps (24")
From 3:00-6:00
2 rounds of:
10 kettlebell swings (1.5 pood)
10 box jumps (24")
From 6:00-9:00
2 rounds of:
12 kettlebell swings (1.5 pood)
12 box jumps (24")
Etc., following same pattern until you fail to complete both rounds.
8+8+8+8+10+10+10+10+12+12+12+12+14+14+14+14+16+16+16+13=237 reps
Warm-up 10 minute row: 2448m, 2:02.5/500m
Cool-down 10 minute row: 2390m 2:05.5/500m
5 × 65, 5 × 80, 3 × 95, 3 × 115, 3 × 130, 3+ × 145 (7)
then:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
8 kettlebell swings (1.5 pood)
8 box jumps (24")
From 3:00-6:00
2 rounds of:
10 kettlebell swings (1.5 pood)
10 box jumps (24")
From 6:00-9:00
2 rounds of:
12 kettlebell swings (1.5 pood)
12 box jumps (24")
Etc., following same pattern until you fail to complete both rounds.
8+8+8+8+10+10+10+10+12+12+12+12+14+14+14+14+16+16+16+13=237 reps
Warm-up 10 minute row: 2448m, 2:02.5/500m
Cool-down 10 minute row: 2390m 2:05.5/500m
Labels:
CrossFit,
Wendler 5/3/1
Wednesday, March 4, 2015
Tuesday, March 3, 2015
Sunday, March 1, 2015
150301
squat:
5 × 115, 5 × 140, 3 × 170, 5 × 185, 5 × 210, 5+ × 240 (15)
5? × 255 (5)
5? × 270 (2)
Warm-up 10 minute row: 2451m, 2:02.3/500m
Cool-down 10 minute row: 2357m 2:07.2/500m
5 × 115, 5 × 140, 3 × 170, 5 × 185, 5 × 210, 5+ × 240 (15)
5? × 255 (5)
5? × 270 (2)
Warm-up 10 minute row: 2451m, 2:02.3/500m
Cool-down 10 minute row: 2357m 2:07.2/500m
Labels:
Wendler 5/3/1
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