Tuesday 120911
As many rounds as possible in 12 minutes of:
200 Meter run
15 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)
50 Double unders
Post rounds to responses.
Tuesday 120911
As many rounds as possible in 12 minutes of:
200 Meter run
15 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)
50 Double unders
Post rounds to responses.
4 mile run 28:44
Split Snatch (alternating legs):
2 @ 75-95-115-125-135-145
5 x 10 T2B
Wod as rx’d:
4 rounds + 200m run
Split Snatch (alternating legs):
2 @ 75-95-115-125-135-145
6 x 10 T2B – finally learning the Kip
Wod w 50# DBS
4+ 50 m run
Rx’d 4 rds + 5 pp
Split Snatch (alternating legs):
2 @ 65-75-85-95-105-115
6 x 10 T2B
Wod as Rx’d:
4 rounds + 200m run
4 rounds with 13 push press.
split snatch, alternating legs: 55-60-65-70-75-75-75
worked on kipping toes to bar in between sets
WOD w/20# DB: 2 rds + 46DU
3 rounds + 15 PP
Split Snatch (alternating legs):
2 @ 75-95-105-115-125-125
6 x 10 T2B
WOD Rx’d: 4 rounds + 7 double unders
Split Snatch (alternating legs):
2 @ 65-75-85-95-105-115(f) definitely would rather squat snatch
6 x 10 V-ups
Wod as Rx’d:
5 rounds + 50 m run
WOD
with right arm dumbbell push press (45 lbs)
Rounds = 5+15 Push press
Wod rx: 2 + 42. I prefer to say 8 shy of 3.
Split snatch up to 95#
Wod 3 rds +35 dubs
Sq clean/power clean/clean pull/PJ/SJ work
4rds, no rest:
2min double unders (got over 400 DU, lowest 79 last rd)
10 PLU, 10 games style PU
Rested about 5 min, then todays WOD rxd
= 4rds + 15 DB PP
Split Snatch
2 ea @ 55-65-75-80-85-90-95…love the ole Split;)
Worked on T2B kip…I’d rather stand in traffic! Ugh!
Wod as Rxd
4 rounds + 8 PP
Fun one!
Split snatch up to 75 w kipping TTB x 10 inbetween
Wod w rowing, 25 pounds db, 30du
3 rounds even
WOD w/25 dubs – 3 + 200m
Split snatch up to 95# – these were super fun!!
toes 2 bar, 25 total – finally understand how to do a darn t2b! Much more fun.
WOD
Rx’d
3 rounds
Split snatch….only up to 37#–hate OH anything!
WOD w/20# DB’s
only 2 rounds + 200 M run
DU’s were not good…could not get over 5 in a row
Split snatch
Up to 85 on bad leg snatch and 105 on good leg
WOD rx’d
4 rds + 200m run
Worked on double unders for 10 minutes then did
100 thrusters for time 95 lb 10:23
Good pic Scottie Burns!
Forgot to add this to my first post. Also did 8 400m sprints. Sprints being a relative term for me.
1:23, 1:17,1:19,1:15,1:23,1:22,1:16,1;23
Split snatch 75,95,115,135,145
Wod with 50# DB
3rds + 100m
OHS 2×135-155-175-185-195-205
12 min @ 45#
15 DB DL
15 DB PP
15 DB FS
3 rds + 2 PP
WOD as Rx’d
4 Rounds + 15 Push Press
Good pic, Scott!!
wod w/ 30# db’s
4 rnds + 4 PP
6AM – POWERCAMP
400m Run
WarmUp
Run to slab between each:
15 Pushups, 15 V-ups, 15 Dips, 15 Standing Long jumps, 15 Hollow body jumps, 10 Pullups, 10 Toes to bar, 20 walking lunges
WOD – 4Min Work + 2 min Rest w/15# DBs
400m run with remaining time, max rep thrusters – 37
400m run with remaining time, max rep DB Snatch Balance – 15
400m run with remaining time, max rep strict shouldee press – 33
Tabata Tuesday
Tabata Hill Sprints
Tabata Windmill Pushups
5:30PM – CROSSFIT
Split Snatch up to 70# with 10 toes thru rings each round
WOD w/20# DBs
4 Rds + 100m
FYI, 2012 Crossfit Games are on ESPN2 tonight, wed, and thursday night
Split snatch up to 125. Right leg was definitely stronger than the other one.
WOD rxd 4 rounds even
Power Camp
400 m run
Warm up
WOD
Max DB thrusters- 24
Max DB Snatch Balance-12
Max DB Shoulder press-26
Tabata Tuesday-Windmill push-ups
Power clean/Power Jerk/Push Press
5 min Rest
4 rounds of 2min double unders, 10 PLU, and 10 PUs = 13:13 and 383 DUs
15 min Rest then:
WOD as Rx’d = 5rds + 200m run + 2 PP
Deadlift: 5×225, 5×275 3×305 3×335 3×355
8 rounds of 8 wall balls and 8 burpee box jumps: 20:05
WOD – 4 rds + 125 m