December 30 2012

Emotm 8
2 Hang snatch

Emotm 5

1 Power snatch

Emotm 8

2 Hang clean and jerk

Emotm 5

1 Squat clean and jerk

 

January Challenge WOD

AMRAP 13

1 Deadlift 315/205

22 Thrusters 95/65

Post video links to comments by January 20th

 

December 29 2012

4 rounds for Time:

12 Power Snatch 115

Run 400 M

12 Push press 115

December 28 2012

3 Round for time:

30 Wallballs

15 Power cleans

5 Pullups

Rest 4 Minutes then

Strict Press

5x5

December 27 2012

Rest Day

December 26, 2012

“Victoria”

5 Rounds for Time:

10 Thrusters 95/65

14 Box Jumps 24/20

12 SDHP 95/65

12 Burpees

27 KB Swings 53/35

Victoria was a teacher for 5 years.

The tragedy happened in room 10.

She was killed on 12-14-12

She was 27 years old.

She was a Crossfitter and a true hero.

December 25 2012

15 minute AMRAP:

21 sit-ups

14 overhead squats 115/75

7 HSPU

December 24,2012

Bench Press 

5-5-5-5-5 

Overhead Squat 

3-3-3-3-3-3-3 

Clean 

1-1-1-1-1-1-1

December 23 2012

Rest Day

December 22 2012

Fran

21-15-9

Thrusters 95#

Pullups

December 21, 2012

Tabata sets of:

Sprint

High Knees

Airsquats

Repeat 3 Times

December 20, 2012

Rounds of 10,9,8,7,6,5......1 of:

Burpee

Overhead KB swing

Deadlift 255#

December 19, 2012

Rest Day

December 18, 2012

The Chief

5 rounds of 3 Min AMRAP of:

3 Power Cleans

6 Pushups

9 Squats

Rest 1 minute between rounds 

December 17, 2012

5 Rounds for Time:

5 - Back Squat (205)
10- Toes to Bar

December 15, 2012

Rest Day 

December 14, 2012

"Diane"

21-15-9 for Time:

Deadlift 225#

Handstand Pushups

December 13, 2012

4 Rounds for Time:

Run 200M

21 Kb swings 53#

12 Pullups

21 Kb Push Press 36# Each arm

December 12, 2012

Rounds of 50-35-20 for time of:

Double Unders

Wallballs

Pullups

December 11, 2012

12 Min AMRAP of:

6 Deadlifts (225)

9 Overhead squats (115)

12 Ring Pushups

December 10, 2012

Unforeseen Rest Day

December 9, 2012

Strength

Snatch 

1-1-1-1-1 @ 70% Max

Strict press

5-5-5-5-5

Push Jerk

3-3-3

December 8, 2012

Ladder 10 to 1 of 

Burpees

1,2, Rear knee combo

Decmeber 7 2012

Rest day

December 6, 2012

"Elizabeth" 

21-15-9 for time of:

Cleans 135#

Ring dips

* Rest 3 Minutes then run 8x200M sprints with 200m jog in between 

December 5, 2012

Work Up to establish a 3 rep max of:

3-3-3-3-3-3-3-3-3-3

Thrusters

3-3-3-3-3-3-3-3-3-3

Deadlifts

December 4 2012

"Cindy"

Amrap in 20 Minutes of:

5 Pullups

10 Pushups

15 Squats

December 3, 2012

Rest Day

December 2, 2012

Every minute on the minute for 12 minutes perform:

2 Clean and Jerks @ 80% 1 rep max

December 1, 2012

For Time :

5 Overhead squats 135#

Run 800M

4 Overhead Squats 135#

Run 400M

3 Overhead Squats 135#5 

Run 300M

2 Overhead Squats 135#5 

Run 200M

1 Overhead Squats 135#5 

Run 100M

Each overhead squat round begins with one snatch