Monthly Archives: April 2012

Monday 4-30-12

Overhead squat 10-5-3-3-3 95×10 115×5 125×3 135×3 165×3 1:00 max air squats- 40 Immediately followed by 3 rounds for time of: Overhead squat x 10, 95 lbs Shuttle run 200 meters 6:10 Immediately followed by 1:00 max air squats- 31 … Continue reading

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Friday 4-27-12

3 rounds for time of: Hill sprints 100 yds (jog down, sprint back) 15 burpees 15 goblet squats with 53 lb kettle bell 12:45

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Thursday 4-26-12

Every minute on the minute for 10 minutes 3 strict pullups 6 dips 3 x 400 meter run 1:30 1:32 1:34 Snatch balance technique work

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Monday 4-23-12

Weighted pullups 3 x 3 40 lbs 50 lbs 60 lbs WOD AMRAP in 12 minutes: 10 hang power snatch, 95 lbs 10 pushups 8 rounds Cash out: accumulate 1:30 minutes in L- sit

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Friday 4-20-12

Push jerk technique work then: AMRAP in 12 minutes: 1 rope climb-15 ft 5 push press- 155 lbs 5 rounds, 1 rope climb, 4 push press

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Monday 4-16-12

Crossfit Brand X WOD 3 rounds for time of: Run 400 m 3 press, 135 lbs 5 push press, 135 lbs 7 push jerk, 135 lbs Around 15 minutes, forgot to stop the time Cash out 3 rounds max strict … Continue reading

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Saturday 04-14-12

Gladiator Rock n Run 6.5 kilometers

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