7.26.11 Workout

WOD: "Annie"
50-40-30-20-10
Double Unders
situps

then

1 mile run
50 weighted step ups (40 lb dumbells)
20 ring dips

7.25.11 Workout

1 workout each hour on the hour for 5 hours:

Chelsea - 

5 pullups

10 pushups

15 air squats EMOM for 30 minutes

Angie -

100 pullups

100 pushups

100 situps

100 airsquats

Karen - 

150 wallball shots (20 lb ball/10 ft target)

Cindy - 

AMRAP 20 minutes

5 pullups

10 pushups

15 air squats

Fran - 

21-15-9

Thrusters (95lbs)

pullups

7.23.11 Workout

WOD:
10 min AMRAP:
1 minute of GTO (135lbs)
1 minute of Pullups
...til clock hits 10 minutes

7.22.11 Workout

WOD:
3 rounds:
500 meter row
15 Hang Power Cleans
400 meter Run

rest 5 hours

then 21-15-9:
GTO dumbells
burpees

7.20.11 Workout

Strength: Man Makers 5x5

WOD: "Grace"
30 Clean and Jerks for time (135lbs)

then 50 toes to bar

7.14.11 Workout

WOD: (Sectionals WOD 11.4)
AMRAP 10 Minutes:
60 Bar-facing Burpees
30 Overhead Squats (120lbs)
10 Muscle-ups

total: 96 reps

then..

1000 Meter Row
50 Thrusters (45lbs)
40 Hand-release Pushups
30 Kettlebell Swings (1.5 pood)
20 Burpees
10 Pullups
1000 Meter Row

7.13.11 Workout

Strength:
1 Snatch each minute on the minute for 15 minutes

WOD:
AMRAP 10 minutes:
5 Hang Power cleans (135lbs)
7 Hand-release Pushups
9 Box Jumps (24")

rest then..

10 Front Squats (135lbs)
1 Rope Climb Ascent 15 ft
9 Front Squats
1 Rope Climb Ascent 15 ft
8 Front Squats
1 Rope Climb Ascent 15 ft
7 Front Squats
1 Rope Climb Ascent 15 ft
6 Front Squats
1 Rope Climb Ascent 15 ft
5 Front Squats
1 Rope Climb Ascent 15 ft
4 Front Squats
1 Rope Climb Ascent 15 ft
3 Front Squats
1 Rope Climb Ascent 15 ft
2 Front Squats
1 Rope Climb Ascent 15 ft
1 Front Squat
1 Rope Climb Ascent 15 ft

time: 10:48

7.11.11 Workout

Skateboarded 7 miles to my CrossFit gym.

then..

3 Rounds:
10 Body weight back squats
10 burpee-pullups
30 double unders

**no rack. clean and jerk it and get it on your back somehow**

then..

10 rounds:
5 Thrusters (95lbs)
5 ring pushups

7.10.11 Workout

Strength:
Benchpress 5x5

WOD:
3 rounds for time:
300 meter Row
2 Muscle-ups
10 Kettlebell Swings (1.5 pood)
1 rope climb ascent (15ft)
10 Kettlebell swings
30 Double Unders
5 Overhead Squats (115lbs)

then..
Behind the neck push presses 5x5

then..
"Jeremy"
21-15-9:
OHS (95lbs)
Burpees

7.9.11 Workout (2POOD fundraiser at CF HD)

WOD 1:
AMRAP 6 minutes:
5 Thrusters (135lbs)
30 Double Unders

WOD 2:
pyramid 1-2-3-4-5-6-7-6-5-4-3-2-1 of each:
Power Snatch to Overhead Squat (95lbs)
bar facing burpees

WOD 3:
10 Muscle-ups
20 Deadlifts (275lbs)
30 Pistols
40 Box Jumps (24")
30 Squat Cleans (135lbs)
30 hand-release pushups
40 Kettlebell Swings (2 pood)
10 muscle-ups

7.6.11 Workout

WOD:
1000 meter row
30 Sledgehammer strikes (each arm)
400 meter run with 2 35lb plates

Time: 12 minutes RX

Strength:
Benchpress 5x5 @135lbs (rest 1:1)
then.. 3x3 (add weight)

WOD:
10 rounds: 5 pullups, 10 pushups, 15 air squats
then...30 Power Cleans @135lbs

7.5.11 Workout

WOD:
3 rounds for time:
30 Wall Balls (20lbs/10 ft)
30 Squat Snatches (75lbs)

Time: 18:55 RX

7.2.11 Workout

Chain Benchpress 5-5-3-3-3

WOD: "Nate"
AMRAP: 20 min:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70lbs)

7.1.11 Workout

Strength:
Back Squats 5x5
Deadlifts 5x5

30 back squats @50% of your 1RM

WOD:
21-15-9:
Deadlifts (225lbs)
Box Jumps (24")

6.30.11 Workout

WOD: 3 rounds:
Hang power cleans(95lbs)
Box Jumps(24")
kettlebell clean & jerk(53/35)
burpees
Rest

1 minute at each station

rest 5 minutes..then..
Clean & Jerk 6x5 (135lbs)
rest 1:1

6.28.11 Workout

Strength:
Overhead squats: 5x3

WOD:
AMRAP 12 Minutes:
3 Snatches (135/95)
3 Muscle Ups

then..
1000 meter row
75 double unders
50 pushups
30 pullups
50 air squats
20 toes to bar
15 overhead squats
15 power snatches
10 pistols
20 handstand pushups
20 kettlebell swings
20 wall balls

For Time.