1.24.12

AM work - 5 handstand holds @45 seconds
then
4 rounds:
5 strict dead hang pullups
16 pistols(8 each leg)
60 unbroken double unders

PM work -

5 rounds:
6 squat clean thrusters (135lbs)
12 burpees

time: 10:05

1.22.12 Workout

Was feeling froggy and I will just use OPT wod from today as a recovery wod tomorrow.

WOD:
750 meter row
30 kettlebell swings(53lbs) UNBROKEN
60 total lunges(35lb dumbell in each arm/30 per leg)

600 meter run
30 hand release pushups
30 V-ups with a 20 lb dumbell

500 meter row
20 Kettlebell swings(53lbs) UNBROKEN
40 total weighted lunge steps

400 meter row(went all out)
20 hand release pushups
20 V-ups with 20lb dumbell

time: 29 minutes

1.21.12

5 rounds for time:

Row 1K

15 COVP chin ups

15 thrusters (75/55#)

15 push up burpees

Everything Unbroken

rowing was slow

time: 49:21

1.14.12 Workout

OPT Construction Series #3

On the hour, every hour:

1st hour:
5,4,3,2,1
C&J - 205/115#
MU's

(1 score = time) 

9:23 - 185lbs (all sets of muscle ups UB)

2nd hour:
2K Row + Max DU's in 10 min

(2 scores = time for row and reps of DU's)

7:56 row, 187 double unders(first set-137 doubles unbroken)

3rd hour:
15,12,9
R KB Snatch - 2/1.5 pd
L KB Snatch - 2/1.5 pd
Burpees - vertical body at top

(1 score = time)

(6:23 with 1.5 pood)

4th hour:
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar

(1 score = reps)

(14 rounds + 3 wall balls)

1.11.12 Workout

WARMUP: In two minutes do reps of for total pounds moved:
You choose the weight and multiply it by total reps for total score.
1 deadlift
1 clean
1 front squat
1 push press/jerk
(back rack)
1 back squat
1 back rack press/jerk.
Each round is 6 reps, score is total reps multiplied by the weight(including bar) in pounds.

WOD: 500 meter row buy in

3 rounds: 

10 chest to bar pullups

20 back squats(135lbs)

20 kettlebell swings(53lbs)

20 hand release pushups

20 double unders

500 cash out

**everything unbroken**

rest a few hours

then..

Work to a tough power clean single in a few sets

WOD: 5 rounds:

12 deadlifts (225lbs)

15 box jumps (31 inch)

21 double unders

1.10.12 Workout

WOD: 'Jerry'

run 1 mile
row 2k
run 1 mile

1.9.12 Workout

Bench press - 4x6

weighted dips 5x5 (45lb kettlebell)

DB chest flys(35lbs) 4x7

10 skull crushers
10 russian curls
10 close grip bench
3x30(35lb barbell, 45lbs, 35lbs)

1.7.12 Workout

10 minute AMRAP with 50 kettlebell swing buy in: (53lbs)
5 chest to bar pullups
10 hand release pushups with feet on plate
15 front squats at 115lbs

5 rounds even

all kbs UB

1.5.12 Workout

Being workout on OPT

100 Turkish Get Ups:

35 lb kettlebell

time: 36:44

Great recovery WOD, woke me up for school this morning...

1.4.12 Workout

3 sets @ 100% for reps:

30 sec amrap clean and jerk - 115#/75#

30 sec amrap box Jumps - 24/20'

30 sec amrap KBS - 2pd/1.5pd

30 sec amrap burpees

rest 10 min ACTIVELY

used a 65 lb kettlebell

round 1 - 44 reps

round 2 - 43 reps

round 3 - 47 reps

1.2.12 Workout

Ran to CrossFit because i did not have a ride. it was like 2.5 miles

WOD: opt 'Being'

for time:

250 m row

15 KBS - 2/1.5 pf

25 burpees

15 KBS - 2/1.5 pd

250 m row

(time to beat - 3:15)

12.31.11 Workout

part 1

 

A. Hang Power Clean - 3,3,2,2,1,1; rest 2 min (155lbs, 175lbs, 185lbs, fail @205)

B. Push Press - 3,3,3; rest 4 min(155lbs)

C. Continuous Hang Power Clean - 10 fast reps; rest 1 min x 5 - work on grip/regrip and speed(95# x 4 sets, 115# - last set)

 

rest as needed

 

part 2

 

for time:

300 m row

100 double unders (unbroken)

300 m row

time: 3:24

12.29.11 Workout

OPT 'Being' WOD:
AMRAP 20 minutes:
6 push jerks @ 50% of 1rm
6 Deadlifts @ 50% of 1rm
10 toes to bar UNBROKEN

10 rounds plus 6 push jerks and 1 deadlift

PJ - 95#
DL - 155#

T2B - UB every round!

12.28.11 Workout

as many rounds in 20 min:

6 power clean - 50% 1RM

6 bench press - 50% 1RM

35 unbroken double unders

12.17.11 Workout

A. clean grip DL @ 55% 1RM; 8 sets of 2 @ 11X1; 30 sec b/t sets (185lbs)

B. hang power clean - 1,1,1,1; rest 3 min (185-185-165-165)

+

5 sets @ 100%:

15 unbroken chin ups

20 unbroken wall balls

25 unbroken double unders

(rest 4 min between sets) 

(got everything UB)

12.15.11 Workout

5 rounds:
AMRAP HSPU
400 meter run @90%
20 anchored situps AFAP
rest walk 3 minutes

handstand pushups - 21,22,23,20,20

12.14.11 Workout

A.Snatch - find 1rm. set new PR (165lbs) failed at 170lbs

B. 2 back squats each minute on the minute for 12 minutes )225lbs)

C. Clean and Jerk - 60% 1RM x 4 TnG on the minute for 6 minutes (135lbs)

  

12.8.11 Workout

A. clean grip DL - build to a tough single fast; NOT a 1RM (285lbs)

+

7 rounds for time:

7 DL - 225#/155#

35 double unders

time: 7:39 (everything UB)

12.6.11 Workout

A. Hang Power Snatch - build to a tough single in a few sets - NOT a 1RM (125lbs)

+

dogsled sprints (2 plates) 

Walk rest 3 min x 3

+

30 double unders AFAP

20 unbroken chin ups AFAP

rest walk 3 min x 3 (completed all UB)

 

12.3.11 Workout

 

3 min @ 80%:

5 KBS - light (1.5pood)

5 burpees

(rest walk 2 min)

3 min @ 80%:

Airdyne

(rest walk 2 min)

3 min @ 80%:

5 box jumps continuous (24")

5 toes to bar

(rest walk 2 min)

3 min @ 80%:

Airdyne

(rest walk 2 min)

3 min @ 97%:

Row 150 m

5 burpees