Thursday, May 28, 2009

Rest Day

I've gone 5 days straight (I didn't post my Saturday and Sunday activity). My longest stretch to date, and I'm beat! I'll be taking it easy now, until Saturday, when I start my CrossFit Level 1 Certification. Posts will probably be nil until Monday, but I'll be sure and include a rundown of the weekend.

Feel free to use this post to log any of your WODs over the weekend.

Wednesday, May 27, 2009

WOD

For Time:

10 Mutant Makers @ 95#
9 Burpee Pullups
8 Mutant Makers
7 Burpee Pullups
6 Mutant Makers
5 Burpee Pullups
4 Mutant Makers
3 Burpee Pullups
2 Mutant Makers
1 Burpee Pullup

Tuesday, May 26, 2009

WOD

For Time:

21-15-9

OHS @ 95#
Ring Dips

Monday, May 25, 2009

WOD

For Time:

50 Pullups
50 Burpees

Friday, May 22, 2009

Thursday, May 21, 2009

WOD

5 rounds:

30 Squats
15 Pullups
10 HSPU

Wednesday, May 20, 2009

WOD

Complete as many rounds as possible in 20 minutes of:

5 Hang Squat Cleans @ 95
10 Pushpress @ 95
15 Back Squats @ 95
400m Run

Tuesday, May 19, 2009

WOD

40-30-20 reps for time of:

box jumps, 24" box (20" box)
pushups

Monday, May 18, 2009

WOD

No WODing for me today. Feel free to post any activity to the comments.

Sunday, May 17, 2009

WOD

Push Press

5-5-5-5-5

Friday, May 15, 2009

WOD

Five rounds for time of:

3 Muscle Ups
30 Wall Ball
6 SDHP @ 115#

Thursday, May 14, 2009

WOD

Four rounds for time:

Run 400 meters
Rest 2 minutes

Wednesday, May 13, 2009

WOD

3 rounds For Time:

12 95% bwt DeadLifts
24 Box jumps @ 24"

Monday, May 11, 2009

Sunday, May 10, 2009

WOD

AMRAP in 20 minutes of:

5 Overhead Squats M:95 F:65
10 Burpees
15 Pull Ups

Saturday, May 9, 2009

WOD

"Grace"

For Time:

135 pounds ground to overhead anyhow, 30 reps

Friday, May 8, 2009

WOD

Office Space

21-15-9

Wall Ball
Clapping Pushups
KB Swings

Thursday, May 7, 2009

Wednesday, May 6, 2009

WOD

For time:

Modified "Linda" using 1/2 Body Weight

Complete 10,9,8,7,6,5,4,3,2,1 reps of:

Deadlift
Push Press
Clean (that's ground to shoulder, with a full front squat)

Tuesday, May 5, 2009

WOD

100 Burpees For Time

Monday, May 4, 2009

WOD

"Nasty Guys"

3 Rounds For Time:

50 Squats
7 Muscle Ups*
10 Hang Power Cleans @ 135#


*Sub for MU's is a 4/1 ratio of pullups and ring dips


Sunday, May 3, 2009

Saturday, May 2, 2009

WOD

Complete as many rounds as you can in 10 minutes of:

6 one arm KB snatch @ 35#
8 box jumps @ 30"
12 pull-ups (chest to bar)


30" Beast

Friday, May 1, 2009

21-15-9

For time:

SDHP @ 95#
Overhead squats @ 95#


Note Depth: