I haven’t done anything close to a workout in three days
and it feels fantastic. Getting all sweaty makes me feel great too, but sometimes you just need a break. Time to be good again tomorrow.
5.23.12 Early bird Wednesday
A. AMRAP HSPU x2 (8)
B. Clean & Jerk- build to a max in 15 min (123#)
C. 1 x 20 HB Back Squat (120#)
D. 150 AD Cals For Time (9:40)
How do people do the 5am class everyday? Yikes
5.22.12
WOD:
3 rounds of one minute at each station. Rest 1 min b/t rounds:
Slam balls (30/20#)
KBS (70/53#)
Lateral Box Jumps (20″)
DB Push Press (50/30#)
Calorie Row
Score: 222 Rx
5.21.12
WOD:
5 Rounds:
10 Burpees
155m Run
For Time:
15-12-9
Rt Arm DB Thruster (30#)
Lt Arm DB Thruster
Ring Rows (Feet elevated)
Time: 10:38 Rx
5.20.12
WOD:
2 hr mountain ride - Green Pond Loop Trail, Snowbasin
5.19.12
WOD:
In teams of 2 complete 3 rounds for time:
100 Double Unders
80 Partner Med Ball Sit-ups (20/15#)
60 Goblet Squats (35/26#)
40 Pull-ups
20 HSPU
Time: 18:30 Rx
I partnered up with a male, so I got talked into doing the 20 pound med ball sit ups. My arms were so fried by the time it came to end of round 2, my last two sets of HSPUs were pathetic.
5.18.12
WOD:
20 Unbroken Back Squat (113#)
5 Rounds for total working time:
3 Hang Power Cleans (93#)
6 Box Jumps (36/30”)
12 Toes to Bar
Sprint 155m
3 Hang Squat Cleans (93#)
*Rest the same amount of time spent on round
Time: 20:15 Rx
5.16.12
WOD:
3 rounds:
Max Effort Reps Bench Press (83lbs)
8 Good Mornings (63lbs)
For Time:
100 Cal on AirDyne
100 Double Unders
155m DB Farmers Carry
20 Alternating DB Snatches (45lbs)
100 Double Unders
20 Lateral Box Jumps (24/20)
Time: 18:38 Rx
5.15.12
WOD:
“Jackie”
For Time:
Row 1000m
50 Thrusters (45#)
30 Pull-ups
Time: 10:16 Rx
*Rest 5 min
For Time:
Run 800m
50 Wall Balls (20/15#)
25 Strict Pull-ups
Time: 13:06 Rx
Whoa mama this was rough, but surprisingly rocked those strict pull ups like a baws
5.14.12
WOD
3 rounds:
5 hang power snatch (73)
30 sec airdyne
-rest 1 min b/t rounds
*rest 3 min
3 rounds:
5 squat clean (73)
30 sec AMRAP burpees
-rest 1 min b/t rounds
*rest 3 min
Row 2000m
5.12.12 Double whammy WOD day
WOD:
In teams of 5 complete for max reps:
SDHP (75/55)
Box Jumps (20″)
Push Press (75/55)
Cal Row
Static Dead lift hold (225/155)
*1 min per exercise repeat for a total of 4 cycles
WOD 2 (sort of):
34 mi bike ride
James and I had this great idea to ride our bikes on a parkway trail down to a new place for lunch - needless to say, it was a lot farther away than we thought it was.
The CrossFitter's Shoe Guide
Check out my post on our CrossFit gym blog!
5.11.12
WOD:
3 Rounds for time:
5 OHS (63#)
20 Slam Balls (20#)
30 Double Unders
20 Toes to Bar
30 Double Unders
Time: 15:34 (sub burpees for double unders)
My calf is still seriously bothering me. Waaa
5.8.12
WOD:
Establish a heavy 1 rep Heaving Snatch Balance (73#)
3 Rounds for time:
Run 465m
20 Burpees
20 KBS-53/35
Time: 15:34 (Row sub)
I think I pulled a muscle on last week’s death by box jumps workout. My calf was feeling better today, so I started running but only got through a couple laps before I could hardly walk on it. Lame.
