5-17-12

Overhead Squat
Find 15 rep max

95# (10)

5-10-12
1:00 pm
Jennifer

AMRAP 30
200m Run
15 Box Jumps (20”)
12 Sit ups
9 KB snatches - alternating arm (20)
6 Pull ups

6 2/5 rounds. 

Long and tough.  According to Jen, I do pull-ups weird (‘cause I’m duck-footed).

5-8-12
1:00 pm
Stanwyck

AMRAP 15:
60s Handstand hold
30 Squats
300m Run

3 3/4 rounds

Surprisingly difficult.

4-30-12
7:00 pm
Devlin

21-15-9 rep rounds for time of:
Power Cleans (135)
Box Jumps (28”)

12:59

Brutal.

4-26-12
1:00pm
Jennifer

2008 CrossFit Games WOD #2

5 rounds
5 deadlifts (225)
10 burpees  

5:34

4-24-12
1:00 pm
Stanwyck

Overhead Squat 5-5-5-5-5

65-85-95-115(3)-105

———————————————————
Complete as many rounds as possible in 7 minutes of:
7 DB Push Press (40)
7 Pull-ups

6 rounds

4-16-12
12:00
Logan

Deadlift - heavy triples
3-3-3-3-3

275-295-315-325 (2)
—————————-
500 m row
Rest 3 minutes
500 m row

1:32.7

1:47.7

4-11-12
1:00 pm
Jonesy

10-minute Time Trial on Rower
-rest 1-minute
As many rounds as possible, in 10 minutes:
3 Burpees
6 Thrusters (95)
9 Box Jumps
-rest 1-minute
10-minute Time Trial on Rower

2500ish

4 1/3

2300ish

Great WOD.  I <3 long rows.

3-28-12
12:00
Jonesy

Max Effort Box Squat - work up to a heavy single

225 lbs (PR)

“Cookie”
500m row, for time

1:30.5 (PR)

Could’ve done better but coasted to the finish line when I could’ve gotten in one more stroke.  But two PRs in one day is pretty…pretty…pretty…good.

3-26-12
7:30 pm
Devlin

20-minutes of muscle up skill work
—————————————————
Five rounds for time of:
3 Muscle Ups (from knees)
6 Deadlifts (235)
9 Weighted & Anchored Situps (25 [Rx])

8:32

Loved this WOD.  Probably should’ve gone heavier on my deadlifts, considering my score was second best in the class.  Came really close to getting a muscle up a couple of times, but got very tired and lost it.  If I can just get my head through, I can do it.

3-22-12

CrossFit Open WOD 12.5

As many reps/rounds as possible in 7 minutes of
3, 6, 9, 12, 15, 18, 21…
Barbell thrusters, 100#
Chest-to-bar pull ups

42 reps.  Not my best work.  Fucking heavy/hard.

3-14-12

TGU 4-4-2-2-1-1-1
1RM: 65 (barbell)

AMRAP 17:
10 Burpees
100 Single unders

8 rounds + 6 burpees

TGU 1RM: 55 (barbell)

3-13-12

Three rounds for time of:
30 Kettlebell Swings (24)
30 Box Jumps (20”)
500m Row

15:59

Deceptively hard.  I say that so often that it’s lost all meaning.

3-8-12
12:00
Jennifer

CrossFit Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24”
12 Push press, 115
9 Toes-to-bar

3 rounds; 15 box jumps, 3 push-press.

Heavy.  Hard.

3-5-12
7:30 pm
Devlin

Partner WOD
2 rounds:
2 min max Hang Power Cleans (95)
Rest 30 sec
2 min max Push Press
Rest 30 sec
2 min max Back Squat
Rest 30 sec

Total (w/ Josh): 269