Tuesday 081230

Deadlift
3-3-3

145-155-165 (3-rep PR)

Complete as many rounds as possible in 10 minutes of:
10 OHS (12# bar - should have gone heavier)
5 HSPU (knees on box)

10 rounds

Monday 081229

"Michael"
3 rounds for time:
Run 800m
50 Hip Extensions
50 Sit-ups

23:15

Saturday 081227

4 rounds for time:

25 walking lunges
50 squats
25 situps

17:40

Friday 081226

"JT"

21-15-9

HSPU (w/ knees on ping pong table)
Ring dips (chair, feet on floor)
Push-ups (knees)

10:43

Wednesday 081224

"12 Days of Christmas"

1x burpee
2x TGU (10#)
3x pullup (jumping w/ blue band)
4x box jump
5x slamball (10# ball)
6x situp
7x KB swing (16kg)
8x wallball (12# ball)
9x walking lunge
10x pushup (knees)
11x tuck jump
12x DB thruster (20#)

34:10ish

Tuesday 081223 Back Squat and Elizabeth

Back squat
3-3-3

BS: 85, 95, 105 (PR)
Compare to 081119

“Elizabeth”
21-15-9 reps of:
95 lbs Clean (scaled to 55lbs)
Ring dips (used green band)

15:35

Started out with 65lbs - too much for first heavy cleans. Last 12 were with good form. Others were crap.
Compare to 081121

Monday 081222

"Nate"

AMRAP (20 minutes)

2 Muscle-ups (subbed 6 jumping pullups w/ blue band and 6 ring dips w/ green band)
4 HSPU (knees on tall box)
8 kettlebell swings (35lb)

12 rounds

Friday 081219

400m walking lunge

scaled to 300m

17:40

arms still swollen/unstraightenable from angie

Thursday 081218

Ran 2 miles in about 18:00


trying to keep things moving. super swollen from angie.

Tuesday 081216

"Angie"

100 jumping pullups w/ blue band
100 knee pushups
100 situps
100 squats

26:34

Thursday 081211

Tabata Fight Gone Bad

6 rounds each of:
Rowing
Box Jumps (step-ups)
Push Press (55#)
Sumo Deadlift High-pull (55#)
Wall Ball (12#)

as Rx’d - 200

Wednesday 081210

"Grace"

30 clean and jerk (65#)

5:28

Should have tried it with more weight

Monday 081208

"Crossfit Total"

1 RM Deadlift
1 RM Shoulder Press
1 RM Squat

BS: 125(f) - 115(f) - 105
SP: 55 - 75(f) - 65
DL: 155 - 165 - 185

CFT: 355

Friday 081205

"Annie"
50-40-30-20-10

Half single-unders, half tuck jumps
Situps

9:48

Wednesday 081203

Foundations graduation - “Fight Gone Bad”

Wallball squats (8# ball)
Box jumps (step-ups only)
Push press (35#)
SDHP (35#)
Row

Total: 283

Monday 081201

Foundations

Modified “Randy” - 75 hang power snatches (35#)

6:59

Sunday 0811130

For time:
10-20-30 reps

Push Press, 35#
Medball Cleans, 8# ball

8:49