Crossfit WOD:
Warm-up: Jump-rope practice
21-15-9
Bench press (155#)
Inverted situps
Wednesday, June 30, 2010
Tuesday, June 29, 2010
June 29, 2010
Attainment from Anglers to Wet Bottom
Crossfit WOD:
Warmup: Jump rope practice
5x5 back squats (205#, 215#, 215#, 215#, 225#)
Crossfit WOD:
Warmup: Jump rope practice
5x5 back squats (205#, 215#, 215#, 215#, 225#)
Monday, June 28, 2010
June 28, 2010
Crossfit WOD:
Warmup: Jump rope practice ~10 min
Push press 5x5 @ 115#, 135#, 135#, 145#, 150#
40 Basterds (burpee with lateral jump over barbell)
30 Deadlifts (185lbs)
30 Basterds
20 Deadlifts (185lbs)
20 Basterds
10 Deadlifts (185lbs)
Warmup: Jump rope practice ~10 min
Push press 5x5 @ 115#, 135#, 135#, 145#, 150#
40 Basterds (burpee with lateral jump over barbell)
30 Deadlifts (185lbs)
30 Basterds
20 Deadlifts (185lbs)
20 Basterds
10 Deadlifts (185lbs)
Sunday, June 27, 2010
Friday, June 25, 2010
June 25, 2010
Crossfit WOD:
"Elizabeth" - modified (no ring dips) - in 9 minutes
21-15-9
115# power cleans
Dips
"Elizabeth" - modified (no ring dips) - in 9 minutes
21-15-9
115# power cleans
Dips
Thursday, June 24, 2010
June 24, 2010
Crossfit WOD:
10 rounds in 9 minutes:
25 foot weighted rope pull (~80#)
10 pushups
then
100 back squats (4 sets of 25 @ 95#)
10 rounds in 9 minutes:
25 foot weighted rope pull (~80#)
10 pushups
then
100 back squats (4 sets of 25 @ 95#)
Wednesday, June 23, 2010
June 23, 2010
Crossfit WOD:
3 rounds in 7 min
15 reps 35lb dumbbell thrusters
30 inverted situps
then
21-15-9 shoulder presses (95#, 105#, 110#)
then
15-10-5 lat pulldowns (130#, 140#, 150#)
3 rounds in 7 min
15 reps 35lb dumbbell thrusters
30 inverted situps
then
21-15-9 shoulder presses (95#, 105#, 110#)
then
15-10-5 lat pulldowns (130#, 140#, 150#)
Tuesday, June 22, 2010
June 22, 2010
Crossfit WOD:
Deadlift 1-1-1-1-1 (215#, 275#, 295#, 315#, 325#)
Bench press 5-5-5-5-5 (185#)
50 knees to elbows
Deadlift 1-1-1-1-1 (215#, 275#, 295#, 315#, 325#)
Bench press 5-5-5-5-5 (185#)
50 knees to elbows
Sunday, June 20, 2010
Friday, June 18, 2010
June 18, 2010
Crossfit WOD:
5x5 back squats (185#, 205#, 225#, 225#, 235#)
Afternoon: Little Falls (3.2) with Drew Schaumber
5x5 back squats (185#, 205#, 225#, 225#, 235#)
Afternoon: Little Falls (3.2) with Drew Schaumber
Thursday, June 17, 2010
June 17, 2010
Crossfit WOD
5 rounds in 32 minutes:
7 push press (135#)
7 knees to elbows
7 deadlifts (215#)
7 burpees
7 kettlebell swings (50#)
7 pullups
5 rounds in 32 minutes:
7 push press (135#)
7 knees to elbows
7 deadlifts (215#)
7 burpees
7 kettlebell swings (50#)
7 pullups
Tuesday, June 15, 2010
June 15, 2010
Crossfit WOD:
10 rounds of the following:
10 deadlifts (135#)
10 bench press (135#)
10 lat pulldowns (130#)
10 rounds of the following:
10 deadlifts (135#)
10 bench press (135#)
10 lat pulldowns (130#)
Monday, June 14, 2010
June 14, 2010
Crossfit WOD:
21 power cleans (95#)
15 power cleans (115#)
9 power cleans (115#)
50 situps
10 hanging power cleans (95#)
15 hanging power cleans (65#)
21 power cleans (95#)
15 power cleans (115#)
9 power cleans (115#)
50 situps
10 hanging power cleans (95#)
15 hanging power cleans (65#)
Sunday, June 13, 2010
Saturday, June 12, 2010
Friday, June 11, 2010
June 11, 2010
Upper Yough with Mike and Anton. Level was 2.1. Missed boof at National Falls and got beatdown for a bit.
Wednesday, June 09, 2010
June 9, 2010
CrossFit WOD:
5x5 split jerk (135, 135, 135, 145, 145)
50 box jumps (24")
100 russian twists (12 lb ball)
50 wall ball shots (12 lb ball)
5x5 split jerk (135, 135, 135, 145, 145)
50 box jumps (24")
100 russian twists (12 lb ball)
50 wall ball shots (12 lb ball)
Tuesday, June 08, 2010
June 8, 2010
Attainment from Angler's to Rocky and back
Crossfit WOD:
4 rounds:
15 bench press (135#)
15 dips
10 pullups
then..
50 situps
Crossfit WOD:
4 rounds:
15 bench press (135#)
15 dips
10 pullups
then..
50 situps
Monday, June 07, 2010
June 7, 2010
Crossfit WOD:
21-15-9 reps
85lb push press
Knees to elbows
85lb deadlift
Burpees
40lb Kettlebell Swings
Rest 10 min
5x5 Back squat (185, 185, 195, 195, 205)
Sunday, June 06, 2010
Friday, June 04, 2010
June 4, 2010
Crossfit WOD:
50 situps on swiss ballDeadlifts 5x5 (185, 205, 225, 225, 275)
30 situps
Paddle: GFVA>Anglers>GFVA
Thursday, June 03, 2010
June 2, 2010
Attainment from Anglers to Rocky Island
Crossfit WOD:
4 rounds
40-24" step-ups
10-24" box jumps
12 hang squat clean (85#)
June 1, 2010
Attainment from Anglers to Rocky Island.
Crossfit WOD:
5x5 shoulder press (115#, 95#, 95#, 95#, 95#)
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