Jan 21

AM

The Red Monster

50 DU
50 Wall Ball
50 Pullup
50 Jump Squat
50 Push up
50 DU

11:10
(congested - ran out of gas early - no air...)

PM

Annie (Warm up)
6:50

Back Squat
5-5-5-5-5
100kg

Did 10 ring dips before and after each round (60 total)

Jan 20

Deadlift
5-5-5
170-180-180

Open Wod 11.3
5 min AMRAP
75kg C&J

31 (15 C&J + squeezed in 1 Squat Clean)

Jan 19

Rest

Jan 18

A. Max Box Jump (plus some extras)

 

42"

B. 5 min AMRAP

     5 Burpee

    10 Pull-Ups

 

7 + 2B

    - Rest 1 Min -

 

    5 Min AMRAP

   10 Push-Ups

   25 DUs

5 + 7 PU

Jan 17

Overhead Squat

85kg

Tabata
KBS 2 pood
HSPU
Pistols

Jan 16

C and J
Worked up to 80kg.  Did not work aggressively today.

5 Rounds for time:
    12 Wallball
    12 T2B

5:49

Need to work on the kip.

Jan 15

Rest

Jan 14

7 rounds
40 du
7 c2b
7  push press 60kg
(3 burpee penalty for broken 7`s)

16:20
very good wod

Jan 13

back squat
5-5-5
100, 110, 120 (pr)

wod open 11.2
20 min amrap
9 dl
12 pushup
15 box jump

9+2 boxjump (347)

Jan 12

Ugh. Tired.  Rest.  :-)

Abs and hip flexor very sore today...

Jan 11

5-5-5 strict press 135lbs
5-5-5 push press 165lbs

5-5-5 back squat 245lbs

5 rounds
20 GHD situp
20 pushups (release)

11:55

Had good energy to handle lot of volume today.

Jan 10

Deadlift X 1
210kg

Metcon
3 Rounds
1min Row
1min thruster 55lbs
1min SDHP
1min Wall ball

lost track of reps...

Jan 9

Snatch practice
Worked at 50kg

Used time to practice OH Squats too.

Continuous running clock, 20 mins
1 pull up minute 1
2 pull ups minute 2
and so...
switch to pushups upon failure... then,
switch to squats upon failure...

completed 17 minutes of pullups

Jan 7

Teamed with Everett

30 Front squat
150 pushup
30 Front squat
150 pullup
30 Front squat
150 Situp


Great workout.  That's one for the favourites list.

Jan 4

Front squat
2-2-2-2
100-100-110(fail)-100

21-15-9
Burpee
Wallball
KB

5:53

This video makes me want to OH squat!
http://media.crossfit.com/cf-video/CrossFit_WOD120103_TommyTaylorOHSx3.wmv

January 3

Push Press
5-5-5
65-70-75

10 min AMRAP
30 DU
15 Snatch (35kg)

5 rounds + 10 snatch (260)

Will do next time at O-Town... will be faster!

January 2

CrossFit 2012 open is coming!


Will start with last year and work through the following WODs in no particular order....

7min AMRAP of:
Thrusters (100# or 45kg)
Chest to bar pull-ups
3 / 6 / 9 / 12 / 15 / 18 / 21 ..... 

20min AMRAP of:
5 Power cleans (145# or 65kg)
10 Toes to bar
15 Wallball 

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats (120# or 55kg)
10 Muscle-ups 

5min AMRAP of:
Squat clean Jerk (165# or 75kg)

15 min AMRAP of:
9 Deadlifts (155# or 70kg)
12 Push-ups
15 Box jumps

10 min AMRAP of:
30 Double-unders
15 Power snatch (75#)