More PR's

500m row

5 x 1 Snatch @ 85/105/115/120/125# PR!  Took me 13 attempts.

WOD
7 rounds
7 Snatch @ 75#
7 OHS @ 75#
7 Pullups

Time- 11:11

PR Week

1000m row

5 x 1 Front Squat @ 135/185/205# PR!

5 x 1 OHS @ 85/105/125/135/150# PR!

8 min. AMRAP
16 OH Plate Lunges 25#
16 Plate Situps

5 rounds + 14 reps

2/15/13

1000m row

15 min. AMRAP
5 OTB Burpee
10 PP @ 55#
15 SDHP

8 rounds + 5 reps

Gym Date for V Day

1000m row

5 x 3 Position Clean @ 85/105/125/135/145#

"The Chief"
5 rounds
3 min. AMRAP with 1 minute rest
3 cleans @ 95#
6 pushups
9 squats

5/5/5/5/5

3 x 5 min. AMRAP

5 min. AMRAP
5 HSPU
5 Pullup

1 minute rest

5 min. AMRAP
15 squats
15 ring dips

1 minute rest

5 min. AMRAP
25 DU
5 T2B

Rounds: 4/7/5

Day 2

1000m row

5 x 3 Back Squat @ 135/185/195/205/215#

WOD

OTM for 12 minutes
25 DU
Max Rep C&J @ 95#

4-3-3-3-2-2-2-2-2-2-2-2

Paleo Challenge Day 1

1000m row

5 x 3 Snatch @ 85/95/105/110/115#

Superset with:

5  x 3 OHS @ 85/95/105/110/115#

WOD

10 minute AMRAP
10 KB Snatch @ 30# (5 each arm)
10 KB 1 arm OHS

7 rounds + 10 reps

"Sean"

Saturday Hero WOD

"Sean"
10 Rounds
11 Pullups (all UB)
22 Front Squats @ 45#

Time- 17:21

5RM Clean

1000m row

5 x 5 Clean @ 85/105/125/135/145#

WOD

50 DB Squat Clean Thrusters @ 25#
with 10 DU's OTM

Time- 4:48

CrossFit Winona

21-15-9
Clean @ 105#
Box Jump

Time- 8:06

Snatch 5RM

5 x 5 Snatch @ 85/95/105/110/115#

WOD
21-15-9
Box Jump
DL @ 185#
Pushup

Time- 7:19

10-1 Couplet

1000m row

5 x 5 HSPU

5 x 5 Strict Press @ 55/65/75/85/85#

WOD
10-9-8-7-6-5-4-3-2-1
Pullup
Back Squat @ 135#

Time- 8:40

Max DL

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

5 minute AMRAP
10 DB DL @ 25#
25 DU

1 minute rest

5 minute AMRAP
10 DB Thruster
25 DU

1 minute rest

5 minute AMRAP
10 DB Manmakers
25 DU

Rounds: 7/4/4 = 15

Dumbell AMRAP

12 minute AMRAP

10 DB PP @ 25#
10 DB Lunges

13 rounds + 15 reps

Finisher: Tabata Row

5 x 1 Back Squat @ 135/185/205/225#

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