Monthly Archives: August 2012

Friday 8-31-12

Press 5×3 @ 75% 135 3x max dead hang pullups 15-9-7 (31 total) Then AMRAP in 15 minutes 1 rope climb 2 handstand pushups 30 double unders 400 m run 4 rounds + 33 reps Went ahead and finished the … Continue reading

Posted in Crossfit, DOUBLE UNDERS, Hanstand pushups, PRESS, PULLUPS, Rope climbs, RUN, WOD | Leave a comment

Thursday 8-30-12

Deadlift 5×5-Work up to 80% of 1 rep max 225-315-365-365-365 Then: 21-15-9 Sumo deadlift high pull (95) Lateral bar hops squat 3:19

Posted in Crossfit, DEADLIFT, SQUAT, Sumo deadlift high pull, WOD | Leave a comment

Tuesday 8-28-12

Push Press – Find your 2 rep max- 215 then: 6 Rounds of: 30 yard shuttle run (this will be set up in 10M sections) 10 Power cleans(115) 20 Hands release push-ups 30 yard shuttle run Rest 1 minute between … Continue reading

Posted in CLEAN, Crossfit, Push press, PUSHUPS, RUN, WOD | Leave a comment

Monday 8-27-12

3 Rep max thruster- 205 “Fran” 21-15-9 rep rounds of Thruster (95) Pullups 5:29

Posted in PULLUPS, THRUSTER | Leave a comment

Friday 8-24-12

Bench Press – 8 sets of 2 reps @75%- 225 then: AMRAP in 5 Minutes of: 1 Rope Climb 12 KB Snatches(53/35 – 6 each arm) 5 rounds Rest 2 minutes, then: AMRAP in 7 Minutes of: Sprint to fence … Continue reading

Posted in Bench, Crossfit, DEADLIFT, Kettlebell, Rope climbs, RUN, WOD | Leave a comment

Thursday 8-23-12

Front Squat – 5 sets of 3 reps @80%- 215 then: 400M Row 21-15-9 Ground to overhead(95/65) Lateral Bar hops Front Squats(same#) then: 400M Run 14:41

Posted in Crossfit, Front squat, Row, RUN, Snatch, WOD | Leave a comment

Tuesday 8-21-12

Find your 3 rep max push press 205 Wod: 30-20-10 rep rounds of Wall ball (20 lbs) Burpees Pullups Run 400 meters after each round 17:39

Posted in Burpees, Crossfit, PULLUPS, Push press, RUN, Wall Balls, WOD | Leave a comment