you mean the ones from the crossfit games? yes i did the amrap 15 minutes one in my 4/4/11 entry above. 7 rds + 1 deadlift. i think the leaders did like 16 rounds which is crazy.
you mean the ones from the crossfit games? yes i did the amrap 15 minutes one in my 4/4/11 entry above. 7 rds + 1 deadlift. i think the leaders did like 16 rounds which is crazy.
110420 - fran
21-15-9 rep rounds of:
95# thrusters
pullups
as rx: 13:28
i know that looks slow but i was pleased that i did everything rx this time. last time i subbed a lighter weight and used a band for the pullups and still finished at 13:00.
21-15-9 rep rounds of:
95# thrusters
pullups
as rx: 13:28
i know that looks slow but i was pleased that i did everything rx this time. last time i subbed a lighter weight and used a band for the pullups and still finished at 13:00.
110424 - AMRAP 20 minutes of:
145# power clean, 5 reps (scaled to 115#)
toes to bar, 10 reps
wallballs 20#, 15 reps
total: 6 rds + pc + 7 t2b
this was the wod from the crossfit open from last week. it was fun but i must be pretty weak since i couldn't do the 145# power clean.
145# power clean, 5 reps (scaled to 115#)
toes to bar, 10 reps
wallballs 20#, 15 reps
total: 6 rds + pc + 7 t2b
this was the wod from the crossfit open from last week. it was fun but i must be pretty weak since i couldn't do the 145# power clean.
110426 - JT
21-15-9:
hspu
ring dips
pushups
time: 22:02.34
holy cow this was hard but not because i got winded but because i couldn't do the ring dips after so many other tricep/arm movements. for the last set i kept my feet on a chair to help.
21-15-9:
hspu
ring dips
pushups
time: 22:02.34
holy cow this was hard but not because i got winded but because i couldn't do the ring dips after so many other tricep/arm movements. for the last set i kept my feet on a chair to help.
110427 - san francisco crippler
30 back squats at 225# (scaled to 185#)
1000m row (subbed 1 mile run)
time: 11:54.02
30 back squats at 225# (scaled to 185#)
1000m row (subbed 1 mile run)
time: 11:54.02
110428 -
AMRAP 7 minutes of:
Couplet 1:
10 reps 225# deadlift (i did 185# for 2 sets then 163#)
10 pullups
rest 1 minute then
AMRAP 7 minutes of:
Couplet 2:
10 reps 135# power clean (i did 95#)
10 handstand pushups
total couplet 1: 4 rds + 3 dl
total couplet 2: 3 rds
AMRAP 7 minutes of:
Couplet 1:
10 reps 225# deadlift (i did 185# for 2 sets then 163#)
10 pullups
rest 1 minute then
AMRAP 7 minutes of:
Couplet 2:
10 reps 135# power clean (i did 95#)
10 handstand pushups
total couplet 1: 4 rds + 3 dl
total couplet 2: 3 rds
thanks! i feel so much stronger now and combined with paleo my clothes are getting looser
110504 -
5 rds for time of:
10 deadlifts 95#
10 hang power cleans 95#
10 push press 95#
time: 11:25.51
5 rds for time of:
10 deadlifts 95#
10 hang power cleans 95#
10 push press 95#
time: 11:25.51
110505 -
400m walking lunge
time: 16:19.33 in 439 steps
and now my legs are constructed entirely of jell-o brand food-colored, gelatinous material and stairs in all forms are my mortal enemies.
400m walking lunge
time: 16:19.33 in 439 steps
and now my legs are constructed entirely of jell-o brand food-colored, gelatinous material and stairs in all forms are my mortal enemies.
110508 -
for time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (i used 1 red band)
20 Knees to elbows
30 Kettlebell swings, 2 pood (i did 1.5 pd)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells (i did 95# barbell)
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
time: 23:28
for time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (i used 1 red band)
20 Knees to elbows
30 Kettlebell swings, 2 pood (i did 1.5 pd)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells (i did 95# barbell)
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
time: 23:28
110510 -
21-15-9 rep rounds of:
box jumps 24" (i only have a 19" box)
75# power snatch
chest-to-bar pullups (i can only do regular kipping ones)
time: 12:55.37
21-15-9 rep rounds of:
box jumps 24" (i only have a 19" box)
75# power snatch
chest-to-bar pullups (i can only do regular kipping ones)
time: 12:55.37
110511 -
Press 2-2-2-2-2-2-2-2-2-2 60 secs between:
56-65-75-80.5-86-95-100.5-106x-106x-106x
Press 2-2-2-2-2-2-2-2-2-2 60 secs between:
56-65-75-80.5-86-95-100.5-106x-106x-106x
Last edited:
110512 -
3 rounds for time of:
400m run
21 kettlebell swings 1.5 pood (i only have a 1 pd kb)
15 deadlifts 225# (i did 155#)
9 ring dips (i used a band)
time: 14:08.66
3 rounds for time of:
400m run
21 kettlebell swings 1.5 pood (i only have a 1 pd kb)
15 deadlifts 225# (i did 155#)
9 ring dips (i used a band)
time: 14:08.66
110514 -
8-12-16 rep rounds of:
hang squat cleans 95# (i did 75#)
push press
back squat
3 burpees at the top of every minute
time: 9:54.71
8-12-16 rep rounds of:
hang squat cleans 95# (i did 75#)
push press
back squat
3 burpees at the top of every minute
time: 9:54.71
110517 - Helen
3 rounds for time of:
400m run
21 kettlebell swings 53# (I did 50#)
12 pullups
time: 15:46.44
3 rounds for time of:
400m run
21 kettlebell swings 53# (I did 50#)
12 pullups
time: 15:46.44
110520 -
5 rounds for time of:
5 overhead squats 135# (i did 95#)
10 toes to bar
15 hang power cleans 95#
20 double-unders
time: 21.18.10
5 rounds for time of:
5 overhead squats 135# (i did 95#)
10 toes to bar
15 hang power cleans 95#
20 double-unders
time: 21.18.10
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