Crossfit

#934
#934
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 12 minutes AMRAP

a) Deadlifts (245#) x 3
b) Bench Dips x 6
c) Ring Pull Ups x 9

I finished 7 Rds

* Post Workout

10 minutes of stretching
 
#935
#935
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 5 Rounds

"Nancy"

a) Run 400M
b) Back Squat (115#) x 15

Finished in 18:26

* Post Workout

10 minutes of stretching
 
#937
#937
* WOD - 4 Rounds

a) KB Clean (50#) x 7 (Left arm only)
b) Lateral Jumps (over 45# bar) x 42
c) KB Push Press (50#) x 7
d) Lateral Jumps x 42

Finished in 20:11
 
#938
#938
* Lift of the Day - Back Squats (3,3,3)

135#, 225#, 275#

* WOD - Score is total Reps after 5 Rounds

5 Rounds ( 1 minute per station)

a) Front Squat w/ 20# Medicine Ball
b) Box Jumps (30")
c) Burpees

1 minute rest between Rounds

Total Reps = 246
 
#939
#939
* WOD - For Time

Buy- In - 400M Run

10 Rounds

a) Ring Pull Ups x 5
b) Sit Ups x 10
c) Air Squats x 15

d) * Back Squat (135#) 1 first rd, 2 second round, 3 third round, etc. up to tenth round

Buy-Out - 400M Run

My Time = 26:18
 
#940
#940
* WOD - 20 minute AMRAP

a) Box jumps (24") x 30
b) KB Swings (50#) x 20
c) Ring Pull Ups x 30

Finished 3 Rounds
 
#941
#941
We had the HEW PT test today. 2 mins each of pullups, push ups, and sit ups. followed by a mile run. I didn't do well, this paleo diet has made me feel pretty weak.
21, 42, 66. 6:40 on the run, but I stopped at the halfway.

bummer of a day, i just didn't have it.
 
#942
#942
BTW, the southeast regionals are here in wpb this weekend and i'm going to be shooting a wedding out of town! One of the guys from my gym is featured in the trailer on crossfit.com and should be a national contender. Chase Daniels. I think are teams will probably do pretty well also.
 
#943
#943
* WOD - For Time

a) 400M Lunges with a 35# Plate

My Time = 23:55


I did this same workout on 11/30/2010 with a 25# plate, my time = 27:25
I used 10# more and cut 3:30 off my old time.
 
#944
#944
TEX_VOLFAN said:
* WOD - For Time

a) 400M Lunges with a 35# Plate

My Time = 23:55


I did this same workout on 11/30/2010 with a 25# plate, my time = 27:25
I used 10# more and cut 3:30 off my old time.
Click to expand...

nice. I have a benchmark again today....looking forward to seeing how i've improved.
 
#945
#945
crazyguy said:
BTW, the southeast regionals are here in wpb this weekend and i'm going to be shooting a wedding out of town! One of the guys from my gym is featured in the trailer on crossfit.com and should be a national contender. Chase Daniels. I think are teams will probably do pretty well also.
Click to expand...

Southwest Regionals are in San Antonio this year. We have one guy going. He won't place, but he's been working hard. Hope he does good.
 
#947
#947
* WOD - For Time

a) Front Squats (1/2 w/ 155#, 1/2 w/ 135#) - 1,2,3,4,5,6,7,8,9,10
b) Bench Dips - 10,9,8,7,6,5,4,3,2,1

My Time = 13:29
 
#948
#948
hey guys, it's been a while since I posted as I let my crossfit membership lapse and thought I would be content just doing wods at another gym by myself... wrong. I cancelled my membership and started back this week at my old box.

Today:
warmup:
400 m run
400 m row

2 rounds
shoulder circles
reverse lunge stretch
10 pushups
5 pullups
10 airsquats
10 ball slams

WOD
2 rounds
26, 24" box jumps
26 hang cleans @ 155#
13 burpee ball slams @ 40#
400 m run

time=16:55

Also, I weigh 185 and maxed out on snatch at 177 hoping I can get my bodyweight in a couple of weeks. (edit: for the record that was part of yesterdays WOD not today. no way I could've done it after all those hang cleans today)

Damn it feels good to be back!
 
Last edited:
#949
#949
* WOD - For Time (30 min limit)

2 Rounds

a) Run 1 mile (Finished 1st mile in 8:09, a PR for me)
b) Lateral Jumps x 150
c) Burpees x 25

Finished 1 round + 2nd mile + 15 lateral jumps in 30 minutes
 
#950
#950
WOD

15 minutes to work up to split jerk 3 rep max (about 90%)
3-3-3-3-3 (I got 205 for all 5 sets)

then

20 minutes of run 400m followed by 7 burpees, repeat for max distance (I completed 10 rounds)
 
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