6.25.11 Workout

Strength:
Back Squats: 3x3
Squat Cleans: 3x3
Benchpress: 10-10-8-4-2-2-2

WOD: Sectionals wod 11.2
AMRAP 15 MINUTES:
9 Deadlifts (155lbs)
12 HR Pushups
15 Box Jumps 24"

6.24.11 Nationals School Age Championship

3rd place at nationals!
150 lb snatch PR!
203 lb clean and jerk PR!

6.24.11 Workout

SCHOOL AGE NATIONALS TODAY

3 attempts at a max snatch
3 attempts at a max clean & jerk

Rest today.
School Age Nationals tomorrow.

6.22.11 Workout

Snatch 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

6.20.11 Workout

Strength:
Snatch - 3 attempts
Clean & Jerk- 3 attempts

WOD: "The Seven"
7 rounds:
7 clapping pushups
7 thrusters (135lbs)
7 knees to elbows
7 power cleans (135lbs)
7 kettlebell swings (70lbs)
7 pullups

25 minute cut off

Then..

3 rounds:
50 Double Unders
25 Wall Balls (20lbs/10ft)

no break on the double unders

6.19.11 Workout

4 mile Trail Run for time.

6.17.11 Workout

Strength:

Front Squats: 5-5-3-1-1-1

Hang Squat Cleans: 4 heavy singles

AM WOD: "Randy"

75 Power Snatches (75lbs)

Time: 7:49

Lunch WOD: "Nancy"

5 Rounds:

400 meter Run

15 Overhead Squats (95lbs)

Time: 16:48

PM WOD: "JT"

21-15-9:

Handstand Pushups

Ring Dips

Pushups(hand-release)

6.16.11 Workout

AM Workout - 

Strength:

Benchpress: 10-8-6-4-2

WOD: "Kelly"

5 rounds:

400 meter run

30 Box Jumps (24")

30 Wall Balls (20lb/10 ft)

PM Workout - 

4 mile trail run

then..

3 rounds:
15 hang power cleans (95lbs)
15 burpees

6.15.11 - Workout

Snatch work

then..

21-15-9:
Back squats (135lbs)
Burpees
Handstand Pushups

50 double unders after each round

6.12.11 - Rumble by the River Day2

WOD:
10 Handstand Pushups
then..
"McGhee"
AMRAP 30 minutes:
5 Deadlifts (275lbs)
13 Hand-release pushups
9 Box Jumps (24")

6.11.11 - Rumble by the River

WOD1:
100 Wall ball shots (20lbs/10 ft target)
4k run

time: 21:38

WOD2:
Ground to Overhead Ladder starting at 155lbs

max lift: 185lbs for 2RM

WOD3:
7 rounds:
Hill sprint
10 Kettlebell swings (70lbs)
10 Lateral Burpees (over parallettes)
run back down hill

(15 minute cutoff)

6.9.11 Workout

Strength:
Back squat 5x5
Deadlift 5x3

AMRAP 20 minutes:
9 Burpees
9 Wall Ball Shots (20 lbs/10 ft target)
9 Power Cleans (95lbs)

9 rounds + 10 reps RX

http://www.youtube.com/watch?v=tFUcj8gQ-5Y

6.8.11 Workout

Strength:
Snatch: work up to a 1 rep max (147lbs)
Clean & Jerk: work to a 1 rep max
Back Squat: 5-3-1-1-1 then 3x2 of 80% of your 1 rep max (257lbs)
Benchpress 5-5-3-3-3 (165lbs)

6.7.11 Workout

Strength:
Overhead Squat: work to a 1 rep max. then do 3x3 of 80 % of that. (175lbs)

WOD:
10 Clean & Jerks (135lbs)
5 double unders
9 Clean & Jerks
10 double unders
8 Clean & Jerks
15 double unders
7 Clean & Jerks
20 double unders
6 Clean & Jerks
25 double unders
5 Clean & Jerks
30 double unders
4 Clean & Jerks
35 double unders
3 Clean & Jerks
40 double unders
2 Clean & Jerks
45 double unders
1 Clean & Jerks
50 double unders

Time: 19:41 RX

Blake's battle wound from Clean & Jerks

6.6.11 Workout

Strength:
Front Squat 5x3
Snatch 5x1
Clean & Jerk 5x1
Deadlift 3x5

WOD:
21-15-9
Dumbell Ground to Overhead(35 lb dumbell in each hand)
Burpees

Then..
1 mile run with 20 lb vest or back pack
100 situps

Check out this video of me knocking out 100 double unders and testing out the new SEAL Grinder PT ballistic jumprope. This is the thinner line so its lighter and spins faster.

Tore up my hands doing "Murph" (1 mile run, 100 pullups, 200 pushups, 300 air squats, run 1 mile, wearing a 20 lb vest) after doing Deadlifts and Kettlebell swings.

Photos from yesterday's Atlanta Affiliate League CrossFit competition. CrossFit Perimeter won!

6.4.11 Workout - Atlanta Affiliate League WOD 1

CrossFit Perimeter is competing against CrossFit Peachtree today @CrossFit Perimeter



WOD:
21-15-9:
Deadlifts (185lbs)
Kettlebell swings (55 lbs)

Time: 3:10 RX

6.3.11 Workout

Strength:
Snatch - work up to a 1RM (145 lbs)
Overhead Squat - 5x3 (155 lbs)
Shoulder Press - 5x5 (100lbs)

WOD:
AMRAP 15 Minutes:
1 Power Clean (95 lbs)
3 Push Press (95 lbs)
6 Burpees
9 Box Jumps (24")

14 rounds + 7 reps RX

6.2.11 Workout

Strength:
Power Snatch
Power Clean
Push Jerk

WOD:
21-15-9:
Deadlifts(225 lbs)
Wallball shots(20 lb ball/10 ft target)
Handstand Pushups

Goal: Compete at School Age Nationals(14-15 year old divsion/69 kg weight class) in Flowery Brand on June 25th-26th.