Archive for the ‘crossfit’ Category
50-40-30-20-10
Double-unders
Sit-ups
9:57 with a few double-unders in the mix, but mostly just doubled the jump count
5 rounds
20 pull ups
30 kbs
400m run
32:50 purple band 35# kbs
Sent from my Verizon Wireless BlackBerry
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Right off, without even going, I know that I’ll be doing just
handstands today. I am still working on those, so we’ll see how this
goes. Also, today I woke up …
15-12-9-6-3
Power Cleans 95/65
Pull-ups
Run 400m meters between each round
16:32 95# cleans, 15 pull-ups then to bands for the remaining rounds
Front Squat
1-1-1-1-1-1-1
Core WOD
3 rounds for time:
20 medicine ball butterfly sit-ups (20#)
10 russian twists
10 hollow rocks
10 plank twists
225 / 5:34
50-35-20
Barbell Lunges 45/15
Box Jumps 24/20
Kettlebell swings 1.5/1pood
21:16 w/ 35# kettlebell
4 Rounds for Time:
25 ring push ups,
25 pull-ups,
25 Swings (1.5 pood),
200m run
28:18 scaled
Press: 5-5-5-5-5
Core WOD:
2 rounds for time:
20 sit ups
20 hollow rocks
20 Russian Twists
20 supermans
95# / 5:12
On the presses, I got 4×115 and 3×105 on rounds 4 and 5
21 – 15 – 9
Thrusters @ 95#
Burpees
30 deadlifts @ 225#
18:58 rx
Deadlift 5×3
345 30lb PR
50 kettlebell swings for time
2:27 rx
