WOD ---

Amy's WOD --- Skill OHS (PVC) 5x10

THEN

21-15-9
OHS (PVC)
DB Hang Power Clean (15#)

THEN

100 Lateral hops (50 each)
50 Lying Leg LIfts (up/apart/together/down) 6-8 inches off ground

Guys WOD ---

Strength --- 5x5 Front Squat (135#)

Skill 50 Med Ball Cleans (20#)

THEN

21-15-9 (Ryan 11:27) (Aaron 11:29 w Back Squats)
Front Squat (95#)
Power Clean (95#)

THEN

100 Ab-Mat Sit ups

A) Five sets of:
Snatch Balance x 1 rep
Rest as needed (try to keep this rest short).

35-45-50-50-55kg

B) On the minute, every minute, for 10 minutes, complete:
Snatch x 2 reps
(Build the load over the first 5-6 minutes until you reach a weight that is challenging to successfully lift for the remainder of the sets.)

43kg x 10 sets

C) Complete rounds of 15, 12 and 9 reps for time of:
95 lb. Overhead Squat
Burpees Over Barbell
(hit the deck on one side, lateral jump over = 1 rep)

6:26 (and I counted my bar wrong and had 90# on it :/)

D) 3 rounds:
20 GHD sit ups (rest as needed)

20/20/10

Home » Workout of the Day » 1-3-12 Tuesday’s WOD
1-3-12 Tuesday’s WOD
January 3, 2012 Dr. Brian

ENDURANCE CLASSES ARE TUESDAY AND THURSDAY THIS WEEK.

Row 1000m for time

Rest then,

For time

30 reps of Bear Complex 135/95

1 rep= Perform all of the following without putting the bar down;

Power clean, front squat, push press, back squat, push press(from behind the head)

I did 3:20 on the 1000m row and then did 10:28 on the Bear part.

Row 1000m for time

Rest then,

For time
30 reps of Bear Complex 95

1 rep= Perform all of the following without putting the bar down;
Power clean, front squat, push press, back squat, push press(from behind the head)

Did the row in 3:33 which was a real good time for me. Then Did the WOD in 9:02 @ 95#

Home » Workout of the Day » 1-3-12 Tuesday’s WOD
1-3-12 Tuesday’s WOD
January 3, 2012 Dr. Brian

ENDURANCE CLASSES ARE TUESDAY AND THURSDAY THIS WEEK.

Row 1000m for time

Rest then,

For time

30 reps of Bear Complex 135/95

1 rep= Perform all of the following without putting the bar down;

Power clean, front squat, push press, back squat, push press(from behind the head)

I did 3:27 on the 1000m row and then did 15;12 on the Bear part.

Buy-in 50 DU

21-15-9
Thrusters (95/65)
KBS (1.5 pd/1pd)
Pull ups

Cash out 50 DU

After doing well yesterday, today - not so much. At least I finished all my DU!

Time is approximate

Warm Up: 400m run + stretching

11min AMRAP:
- 40kg Thruster - max reps until drop bar
- 200m Run
TOTAL = 66 Thursters, 5 runs

Rest 2mins

10min AMRAP:
- Push Up - max reps (max time at bottom = 3secs)
- 20 x 40kg Deadlift
TOTAL = 103 Push Ups, 100 Deadlifts

Rest 5mins

9min AMRAP:
- 10kg OH Lunge (alternating legs each lunge) - max reps until need to drop weight
- 5 Burpees
TOTAL = 148 OH Lunges, 20 Burpees

“Fran and Helen buy jump ropes”

For time;

50 Double unders

Then,

21-15-9

Thrusters 95/65

KBS 1.5/1p

Pull ups

finish with 50 Double unders

My time of 13:27 is a bit skewed. Some new guy took my jump rope during the WOD, so I had to spend 15-20 secs. looking for it before I could start my last round of DU's. I reluctantly accept the time due to the fact that my Crossfit peeps are a heartless bunch of haters.(which I still love)

WOD: Linda

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

DL: 310lbs (2.05 x BW)
Hang Cleans: 155lbs (.75 x BW)
Bench Press: 200lbs (1.0 x BW)

30 Reps:

135 Clean, Thruster, Back Squat, Behind the neck press