thursdee wod

1. Max box jump (i stopped at 40" my legs are sore as hell from yesterday)

2. 5 rounds
1 min TTB
1 min rest
count your total reps.  i got 87

3. 3 rounds
500m row
2 min rest

took me 9:32.

Wed Morning Wod

5 rounds max effort weighted pull ups
I used 35# and got 27 total reps in 5 rnds

WOD:
50-40-30-20-10
Double Unders
Wallballs

This will kick your ass, took me 11:34.  Legs are shot.

Tuesday Wod

"DT"

5 Rounds:
12 dead lift
9 hang power cleans
6 push jerks
Rx: 155#/105#

Took me 18:46 with 155#.

Cash out: 100 situps for time: got 3:43

monday wod

Skill work: rope climbs

5x3 snatch balance (get down into a full squat on your catches)

Wod - 16 minute AMRAP:

1 rope climb
20 HR push ups
30 air squats

I got 7 rounds + 19 pushups

3 Piece

Wod 1:

"Nancy"
5 rounds
400m run
15 OH Squats (95#/65#)

I used 75# (been a rough week on the shoulders) finished in 17:26.

Wod 2:

5 minute turkish get up amrap

I used 35# KB and got 18

Wod 3:

Tabata Hollow rocks (20 sec on, 10 sec rest, 8 rounds)

wednesday morning roar

did some muscle up practice to start.

then the wod:
4 rounds: 2 min to complete
350m row and then max 225# dead lifts
3 minute rest between rounds
score is your total number of dead lifts.  I got 35.

Tuesday Serious Roar

WOD 1:
8 ring dips on the minute for 10 minutes

WOD 2:
Partners WOD:
50-40-30-20-10
53# kettle bell swings
pull ups
2min rest
50-40-30-20-10
95# thrusters
24" box jumps

we had a 20 min time cap and we got through 37 box jumps.  have to finish KB swings beforfe you start the pullups (same for thrusters and boxjumps) and one guy working while the other rests. good times proby.

Getting Back Again - WOD

Got out for an early morning run. Completed 2.5 miles at 8min pace around 6:30am.  Plan on completing something similar to the following circuit for time:

95 pound Thruster, 15 reps
Run 200 meters
65 pound Thruster, 20 reps
Run 400 meters
45 pound Thruster, 30 reps
Run 800 meters

Weightless

Completed a 2.75 mile run earlier in the day and then did 2 rounds of the following with Doug.

30 - Prisoner Squats (15 additional at the end of each round)
30 - Pushups
10 - Jumps
10 - Ab Ball Leg Curls
10 - Ab Ball Pikes
20 - Stepups (10R / 10L)
5 - Pullups (5 additional at the end of each round)
30 - Forward Lunges (15R / 15L)
20 - Close Grip Pushups
15 - Ring Rows

Those mustashios are serious!!!

Monday WOD

Part 1 - 3 squat cleans on the minute for 12 minutes at the following increments:
1-4 mins @ 70%
5-9 mins @ 80%
10-12 mins @ 90%

Part 2 - 3 rounds
500m row
50 double unders
20 burpees
1 minute rest between rounds

I Mustache You A Question!

Ultimate ROAR

5x3 weighted CTB pull ups (i used 20#)

3 rounds

400m run
6 power snatches (135/95#)
6 muscle ups
2 minute rest between rounds

21:06 with 115# snatches

wednesday night sesh

8x2 overhead squats (8 sets of 2)

then 10 rounds
10 air squats
10 kb swings (70/52)

finished in 10:26

Roar Roarbison

Clean Pulls
5 @ 70%
5 @ 80%
3 @ 90%
2 @ 100%
2 @ 110%

15-12-9-6-3
SDHP's (115/75#)
Push jerks (115/75#)

(i finished in 10:27, a terrible combination...no rest from the barbell!)

Then finished up with a Tabata Row shesh.

Get it In!

"BARBARA"
5 rounds
20 pull ups
30 push ups
40 sit ups
50 air squats
3 minute rest

got 'er done in 40:44.

Pilates Style

Started out with an 8x2 push press sesh
(build up to your 2 rep max over 8 sets)

Then, 5 Rounds for time:
5 bridge-ups (10 sec hold each)
5 V-sits (10 sec hold each)
50 double unders

took me 17:37.  bridge ups are brutal on the wrists, i recommend stretching them out.

Snatch n' row

loosened up big time and did some snatch skill work.

3 snatches on the minute for 10 minutes

then 8 rounds:

30 sec row
1 minute rest

el Jamone McChesticles

5 dead lifts (315#/225#)
50 push ups
5 dead lifts
50 push ups
5 dead lifts
50 push ups
5 dead lifts
50 push ups
5 dead lifts
1 minute rest
50 wall ball

A gasser, i scaled the dead lifts down to 275# and finished in 25:11.  You want to use around 75-80% of your 1rm for the dead lifts.

Post it Note

Kev, Doug, and I completed a nice variation that Dug suggested.  It comprised of the following circuit combinations:

6 Rounds (20sec Work/ 20sec Rest)
=========================
- KB Swings
- Push Variation
- Ab Choice

*** 2min Rest ***

6 Rounds (20sec Work/ 20sec Rest)
=========================
- KB Squat Press
- Pull / Row Variation

- Ab Choice

We alternated various exercises during each round and really got a great fully body workout.  Overall took about 25+min to complete and the 90+ degree heat added another level of discomfort, which was awesome!!

Planning for Double Trouble

Left the house at 6:30am, ran 2.75 miles at a 8min pace.  I beat the heat and followed up with a 5min lower body stretch routine.  Plan on getting the wife to complete a simple circuit this afternoon.

31 Heroes

in honor of 31 fallen soldiers in Afghanistan 8/6/11, crossfit organized this hero wod for today.  crossfit boxes across the nation rocked this beast out today:

31 minute amrap, partner wod
1 guy starts on 45# 400m run, while the other works on:
8 Thrusters (155#/105#)
6 (15') rope climbs
11 box jumps (30"/24")

rotate after each 400m run.  This was god awful.  I was partnered up with on of the CFS trainers for this, and we completed 4 full rounds plus 4 rope climbs in the fifth.

http://www.31heroes.com/

Thursday Roar

Warmup: 3 min jump rope/5 pullup/10 pushup/15 situp/20 medbal sqt clean

Rope climb practice (gearing up for 31 heroes wod this saturday)

1RM Clean (got 225#, up 15# from my last 1rm)

8 minute AMRAP
135# clean
ring dips

2-4-6-8-10-12...+2

So 2 cleans, 2 ring dips, 4 cleans, 4 ring dips....keep adding 2 and as many rounds as possible for 8 minutes.  I got through 12 plus 7 cleans on the 14 round.