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)