Crossfit 4/19/10
April21
250 M Row
200 M Run
15 hang Cleans (65)
15 Slams (15 Green)
5 Rounds, 20:02
Crossfit 4/16/10
April21
WOD
Fran
6:16 rx - a new pr!!
Back squat x5
99, 109, 114, 114, 121
Crossfit 4/14/10
April14
WOD
Code Brown
16:49 Rx
Push Press
33×5, 55×5,
65×5, 77×5, 82×5, 87×5
Crossfit 4/12/10
April14
50 DoubleUnders
15 Deadlift (136 lbs)
20 Pullups
3 Rounds, 11:44 Rx
Crossfit 4/9/10
April14
Back Squats
33×5, 55×5, 77×5, 99×5, 114×5 X2
WOD
400 M Run
20 DB snatches (20lbs)
20 Box Jumps
400 M Run
15, 15
400 M Run
10, 10
11:27
Crossfit 4/7/10
April14
Push Press
33×5, 55×5, 65×5 X2, 77×5, 82×5
Next week start at 77 for work set, hit 82 and go up
WOD
15 DB Push Press (20)
100 M Farmers Walk
4 Bear Crawls
6 +15 pp rounds in 15 minutes
Crossfit 4/5/10
April14
WOD
200 M Run
30 Lateral Jumps
15 Front Squats (87)
30 MT Climbers
4 Rounds 13:40
Finisher of platform lunges (20) 2 rounds of 16
Max Dips 10, 8, Micro Mini
Crossfit 4/2/10
April14
20 Minute Cindy
14 Rounds + 5 Pushups
Crossfit 3/31/10
April14
Filthy Fifty
27:37 Rx
Crossfit 3/29/10
April14
WOD
60 Sec Slams - 31, 31
60 Sec Rest
60 Sec Doubleunders - 54, 53
60 Sec Rest
2 Minute Run
60 Sec Deadlift (99 lbs) - 24, 27
Total 220 for 2 rounds
Deadlift
77×5, 99×5, 131×5, 153×3, 165×3,
175×1, 187×1, 192×1