OHS

50-40-30-20-10

Squats

Pushups

KBS @ 30#

then, 100 DU

Time- 22:05

5 x 1 OHS @ 85/105/125/135/145/155#

Matched previous PR.  Could have done more weight but couldn't get it overhead.

Afternoon Track Workout @ WSU
7 x 320m run
1:19/1:20/1:21/1:26/1:28/?/1:29

Airdyne

Tabata Airdyne (twice)

WOD

OTM for 12 minutes

9 DL

7 HPC

5 PP @ 75#

Death By Back Squat

Morning WOD

Death By Back Squat @ 65#

16 rounds plus 5 burpees OTM for 4 minutes

Evening WOD

Death By Back Squat @ 135#

12 rounds + 5 burpees OTM for 7 minutes

Busted Quad

1000m row warmup

5 x 3 1 1/4 Back Squat @ 135/155 then stopped because my right quad was exploding.  It felt a little strained after the alumni game on Saturday and I should have rested another day.

Had to modify the workout to avoid the quad.

21-15-9

Pistols (left leg only)

Ring Dips (self assisted)

CrossFit Valley of the Moon

15 min. AMRAP

5 min. AMRAP
10 DB PP @ 30#
10 Situp
@ 5 min. 400m run
10 DB DL @ 30#
10 Pushups
@ 10 min. 400m run
10 Hang Squat Clean DB 30#
10 Burpee

7 rounds, 4 rounds, 2 rounds + 8 reps

Hang Squat Snatches

5 x 5 Hang Squat Snatch @ 55/75/75/80/85#

Tabata Plank

WOD
3 RFT
25 HR Pushups
25 Jumping Squats
25 KBS @ 35#

Time- 8:25

Caught Up

5 x 5 Hang Squat Clean & Jerk @ 85/95/105/115/125#

3 rounds:

50 DU

25 Thruster @ 65#

Time- 8:37

1/14/13

5 x 5 Back Squat @ 135/155/165/175/185#

15 minute AMRAP

5 HSPU

10 Pistols

15 T2B

5 rounds + 17 reps

FINISHER: 2 sets of Tabata Squats

1/12/13

Saturday Partner WOD with Karla

400 squats

300 situps 

200 burpees 

100 pullups 

Time- 35:18

1/11/13

5 x 1 Back Squat @ 185/205/failed at 225/215/ failed again at 225#

5 x 1 Split Jerk @ 125/145/failed at 165/155/ failed at 160#

WOD

10 minute AMRAP

5 snatch

5 OHS @ 65#

11 rounds + 2 reps

1/9/13

2k row warmup

5 x 1 DL @ 225/245/265/275 PR, failed at 280#

WOD

7 rounds

7-6-5-4-3-2-1 Back Squat @ 135#

7 Burpees

Time- 8:00 

CrossFit Lewiston

1/7/13 @ CrossFit Lewiston in Maine

21-15-9

HSPU

Wallball @ 20#

Burpee

Time- 9:58

Saratoga

1/3/13 @ Feral CrossFit

Back Squat 5 x 1 @ 225#

Workup 1RM Clean & Jerk 150# PR

WOD 10 min. OTM with partner

Alternate 5 cleans @ 115#

Max rep box jumps 30"

Feral CrossFit

1/2/13 @ Feral CrossFit in Saratoga, NY

3 x 5 Pendlay Row workup to 105#

WOD

6 rounds

20 DU

20 Wallball @ 14#

Time- 9:28

12/26/12

5 x 5 Back Squat @ 135/135/155/175/175#

5 x 5 Split Jerk @ 65/85/105/115/115#

WOD

5 rounds

10 SDHP

10 Front Squat

10 Push Press @ 65#

Time- 8:20

12/24/12

5 x 5 DL @ 135/225/225/225/225#

WOD

21-15-9

DL @ 185#

Ring Pushups

Time- 6:01

12/23/12

15 min. AMRAP

5 pullups

10 goblet squats @ 40#

15 KBS

9 rounds + 5 pullups

12/20/12

5 x 1 Snatch @ 85/95/105/ failed twice at 115#

5 x 1 OHS @ 115/125/145/ failed at 155#

WOD

8 DB snatch each arm for 20 minutes

12/19/12

15 minute AMRAP

5 pullups

10 hi box jumps

20 OH Lunges @ 25#

9 rounds + 8 lunges

FINISHER: 3 x 10 plate situps

12/18/12

Clean 5 x 1

Front Squat 5 x 1

Clean Ladder OTM til failure,

rest 1 minute and back down the ladder

Got to 7

12/15/12

350 Burpees

Time- 36:34

12/14/12

30 minute row around 6k meters
rest
30 minute row 6300m

5 x 3 1 1/4 squats @ 135/135/145/150/155#

5 x 3 Split Jerk @ 85/105/115/125/130#

WOD

8 minute AMRAP
50 DU
5 HSPU

5 rounds + 50 DU

Finisher: 95# Squat Hold
2 minutes