am
dumbell press 20kg
light press
pm
toes to bar practice kipping
then-
Barbara
5 rounds for time of
20 pull ups
30 push ups
40 sit ups
50 squats
41:10
suck!!!!!!!!!!!!
Tuesday, April 30, 2013
Monday, April 29, 2013
042913
am wod
for time
100 reps of
squat
double unders
70 reps of
pull ups
bar dip
40 reps of
burpees
wallball
10 reps of
handstand push ups
muscle up
50:02
mental strength suck
pm wod
smith machine squat
3-3-3-3-2-2-1
120-125-130-135-140-145(1)-145
bad form
then-
power elizabeth
21-15-9 for time of
power clean 70kg
bar dips
9:40
improved with weights
mental still need work.
then-
grace
30 clean and jerk for time
60kg
7:34
*breathless
done
for time
100 reps of
squat
double unders
70 reps of
pull ups
bar dip
40 reps of
burpees
wallball
10 reps of
handstand push ups
muscle up
50:02
mental strength suck
pm wod
smith machine squat
3-3-3-3-2-2-1
120-125-130-135-140-145(1)-145
bad form
then-
power elizabeth
21-15-9 for time of
power clean 70kg
bar dips
9:40
improved with weights
mental still need work.
then-
grace
30 clean and jerk for time
60kg
7:34
*breathless
done
Saturday, April 27, 2013
042713
am wod
EMOTM for 3 mins of each weight
3 cleans
60-65-70-75-80
75-70-65-60kg
then-
smith machine squat
5-5-5-5-5
100-105-110-115-120
then-
deadlift
3-3-3
140-150-150
done
pm wod
3 rounds of
10 handstand push ups
10 dumbbell swings 30 kg
then-
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
500m Row
15 Push ups
25 Air Squats
4r+500m+15
done
EMOTM for 3 mins of each weight
3 cleans
60-65-70-75-80
75-70-65-60kg
then-
smith machine squat
5-5-5-5-5
100-105-110-115-120
then-
deadlift
3-3-3
140-150-150
done
pm wod
3 rounds of
10 handstand push ups
10 dumbbell swings 30 kg
then-
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
500m Row
15 Push ups
25 Air Squats
4r+500m+15
done
Friday, April 26, 2013
042613
am wod
15 rounds of
:30 on
:30 off
rope battling
then
3 rounds of
10 hard rope slams
5 burpees
pm skill practice
15 min of muscle up
good progression.
pull ups helped.
go weighted for more efficient
15 rounds of
:30 on
:30 off
rope battling
then
3 rounds of
10 hard rope slams
5 burpees
pm skill practice
15 min of muscle up
good progression.
pull ups helped.
go weighted for more efficient
Thursday, April 25, 2013
042513
am wod
50 overhead lunges steps 20kg
75 pull ups
75 dips
pm wod
smith machine squat
3-3-3-2-2-1-1
120-125-130-135-137-140-145(f)
3 rounds of 5 at 80kg
then-
incline bench (for press)
5-5-5
70-80-90(3)
3-3-3 (spotted)
90-95-95
then-
ladder up
1-2-3-4-5
90kg cleans
90kg bench press
50 overhead lunges steps 20kg
75 pull ups
75 dips
pm wod
smith machine squat
3-3-3-2-2-1-1
120-125-130-135-137-140-145(f)
3 rounds of 5 at 80kg
then-
incline bench (for press)
5-5-5
70-80-90(3)
3-3-3 (spotted)
90-95-95
then-
ladder up
1-2-3-4-5
90kg cleans
90kg bench press
Wednesday, April 24, 2013
042413
am wod
rope battles
0:30 on:0:30 off
5 rounds of rope battle
5 rounds of rope slams
10 muscle up
5 rounds of rope battle
5 rounds of rope slam
30 pull ups
done
pm wod
500 rows
25 burpees
25 double db thrusters 20kg
500 rows
50 sit ups
50 double unders
500 rows
10 handstand push ups
10 dumbbell snatch alternative hand
500 rows
27:50
rope battles
0:30 on:0:30 off
5 rounds of rope battle
5 rounds of rope slams
10 muscle up
5 rounds of rope battle
5 rounds of rope slam
30 pull ups
done
pm wod
500 rows
25 burpees
25 double db thrusters 20kg
500 rows
50 sit ups
50 double unders
500 rows
10 handstand push ups
10 dumbbell snatch alternative hand
500 rows
27:50
Tuesday, April 23, 2013
Monday, April 22, 2013
042213
am wod
50 reps of
burpees
pull ups
bar dips
goblet squat
anchored sit ups
double unders
db swing 20kg
wall ball 10kg
lunges
db press 20kg
58mins
mental strength stop at double unders.
but good work
pm wod
smith machine squat
5-5-5-5-5
105-110-115-120-125
then-
D.T
5 rounds for time of
12 deadlift 70kg
9 power cleans 70kg
6 push jerk 70kg
25:20
nice, improved,
50 reps of
burpees
pull ups
bar dips
goblet squat
anchored sit ups
double unders
db swing 20kg
wall ball 10kg
lunges
db press 20kg
58mins
mental strength stop at double unders.
but good work
pm wod
smith machine squat
5-5-5-5-5
105-110-115-120-125
then-
D.T
5 rounds for time of
12 deadlift 70kg
9 power cleans 70kg
6 push jerk 70kg
25:20
nice, improved,
Sunday, April 21, 2013
042113
american football
rain and then simple wod
EMOTM for 5 min
10 hand release pylo push ups
yums
rain and then simple wod
EMOTM for 5 min
10 hand release pylo push ups
yums
Saturday, April 20, 2013
042013
am wod
deadlift
3-3-3-3-3
130-140-150-160-170
bad for @170
then-
bear complex
3 rounds of 7 reps
power cleans to
front squat to
push press to
back squat to
push press
60kg
then-
amrap 10 min of
5 clean and jerk 70kg
5 burpees
3r+3
suck and done
pm wod
100 hand release push ups
then-
Jerry,
for time of
1600m run
2000m row
1600m run
30m flat
run suck
deadlift
3-3-3-3-3
130-140-150-160-170
bad for @170
then-
bear complex
3 rounds of 7 reps
power cleans to
front squat to
push press to
back squat to
push press
60kg
then-
amrap 10 min of
5 clean and jerk 70kg
5 burpees
3r+3
suck and done
pm wod
100 hand release push ups
then-
Jerry,
for time of
1600m run
2000m row
1600m run
30m flat
run suck
Friday, April 19, 2013
041913
pm wod
smith machine
5-5-5-5-5
100-110-120-125-127.5
then-
10min amrap of
12 deadlift 80kg
3 power cleans n jerk 80kg
then-
3 rounds of
10 bench press 80kg
done
smith machine
5-5-5-5-5
100-110-120-125-127.5
then-
10min amrap of
12 deadlift 80kg
3 power cleans n jerk 80kg
then-
3 rounds of
10 bench press 80kg
done
Thursday, April 18, 2013
Tuesday, April 16, 2013
041613
am wod
CINDY
20mins amrap of
5 pull ups
10 push ups
15 squats
15r+5+10+13
done
pm wod
3 rounds of
15 db snatch each hand 20kg
30 push ups
15 db press each hand 20kg
30 push ups
CINDY
20mins amrap of
5 pull ups
10 push ups
15 squats
15r+5+10+13
done
pm wod
3 rounds of
15 db snatch each hand 20kg
30 push ups
15 db press each hand 20kg
30 push ups
Sunday, April 14, 2013
Saturday, April 13, 2013
041313
am wod
smith machine squat
3-3-3-3-3-3-3
100-105-110-115-120-125-130
then-
EMOTM for 10min of
2x clean and jerk
80kg
take deep breath!
then-
crossfit open 13.4
7min of
3 clean n jerk 60kg
3 toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar
....
3r (36reps)
PM WOd
conditioning
50 pull ups
175m run
50 toes to bar
175m run
50 squats
175m run
50 burpees
175m run
50 dips
175m run
smith machine squat
3-3-3-3-3-3-3
100-105-110-115-120-125-130
then-
EMOTM for 10min of
2x clean and jerk
80kg
take deep breath!
then-
crossfit open 13.4
7min of
3 clean n jerk 60kg
3 toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar
....
3r (36reps)
PM WOd
conditioning
50 pull ups
175m run
50 toes to bar
175m run
50 squats
175m run
50 burpees
175m run
50 dips
175m run
Thursday, April 11, 2013
041113
am wod
50 reps for time of
goblet squat 20kg
toes to bAr
pull ups
bar dips
double unders
28:35
at least reach before 30min mark
pm wod
smith machine squat
5-5-5-5-5
105-110-115-120-125
bad rep at 125
then-
deadlift
3-3-3-3
130-140-150-160(f)
5-5-5
130-130-130
then-
bench press spotted
5-5-5-5-5
90-95-105-115(3)-115(2)
done
50 reps for time of
goblet squat 20kg
toes to bAr
pull ups
bar dips
double unders
28:35
at least reach before 30min mark
pm wod
smith machine squat
5-5-5-5-5
105-110-115-120-125
bad rep at 125
then-
deadlift
3-3-3-3
130-140-150-160(f)
5-5-5
130-130-130
then-
bench press spotted
5-5-5-5-5
90-95-105-115(3)-115(2)
done
Wednesday, April 10, 2013
Monday, April 8, 2013
040813
am wod
50 pull ups
30 toes to bar
pm wod
10min amrap of
5 db snatch 30kg each hand
500m row
2r+5+5+140m
then-
3 rounds of
5 push press db 30kg each hand
10 leg presses
done
50 pull ups
30 toes to bar
pm wod
10min amrap of
5 db snatch 30kg each hand
500m row
2r+5+5+140m
then-
3 rounds of
5 push press db 30kg each hand
10 leg presses
done
Sunday, April 7, 2013
040713
pm wod
5 rounds of
400m
20 pull ups
20 bar dips
30 air squat
47:29
then-
EMOTM for 10 min of
even min: 10 pull ups
odd min: 10 push ups
done
5 rounds of
400m
20 pull ups
20 bar dips
30 air squat
47:29
then-
EMOTM for 10 min of
even min: 10 pull ups
odd min: 10 push ups
done
Thursday, April 4, 2013
040413
am wod
75 pull ups
75 bar dips
pm wod
3 rounds for time of
35double unders
20 burpees
400m run
18:40
done
75 pull ups
75 bar dips
pm wod
3 rounds for time of
35double unders
20 burpees
400m run
18:40
done
Tuesday, April 2, 2013
020413
pm wod
smith machine squat
5-5-5-5-5
100-105-110-115-120
bad form at 120kg
then-
bench press
10-10-10-5-5-5(spotted)
80-85-90(9)-100-110-120
THEN-
EMOTM for 10 min
2x clean and jerk 70kg
then-
10 clean and jerk 70kg
as fast as possible
3:36
smith machine squat
5-5-5-5-5
100-105-110-115-120
bad form at 120kg
then-
bench press
10-10-10-5-5-5(spotted)
80-85-90(9)-100-110-120
THEN-
EMOTM for 10 min
2x clean and jerk 70kg
then-
10 clean and jerk 70kg
as fast as possible
3:36
Monday, April 1, 2013
040113
am wod
5 rounds of
10pull ups
10 push ups
pm wod
amrap 10 min of
15 squats
20 double unders
25 db swings
3r+15+30+3
then-
amrap 7 mins of
5 db press each hand
10 push ups
15 squats
4r
then-
50 toes to bAr
done
5 rounds of
10pull ups
10 push ups
pm wod
amrap 10 min of
15 squats
20 double unders
25 db swings
3r+15+30+3
then-
amrap 7 mins of
5 db press each hand
10 push ups
15 squats
4r
then-
50 toes to bAr
done
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