2013 CROSSFIT GAMES!

Wednesday, September 29, 2010

2 WODS DIANE/FRANX2

STRENGTH
65%x5, 75%x5, 85%x5
DEADLIFT - 245 - 275 - 310x6
BENCH PRESS - 155 - 175 - 195x8

WOD #1
"DIANE"
21-15-9
225LB DEADLIFT
HANDSTAND PUSHUPS

MY TIME = 4:21


WOD #2
FRANx2
21-15-9-21-15-9
95lb Thrusters
Pullups

MY TIME =9:05

Tuesday, September 28, 2010

RUN/C+J

WOD

IN 20 MIN
RUN 1.5 MILES THEN DO AS MANY CLEAN AND JERKS AS POSSIBLE W 135

MY SCORE - 48 REPS

*Did my run in 10:01 and felt good.

WOD #2
SPLIT JERKS

1-1-1-1-1-1-1-1
175-195-225-235-245F-245-255F-255F-255F

Monday, September 27, 2010

2 WODS - FIGHT GONE BAD/THRUSTER/MUSCLE UPS

WOD

3 ROUNDS

WALL BALLS
SDLHP
PUSH PRESS
BOX JUMP
ROWERS

MY REPS = 369 REPS

WOD #2

9-6-3
165LBS THRUSTERS
MUSCLE UPS

MY TIME - 5:04

Saturday, September 25, 2010

SUPER CROSSFIT TOTAL

SQUAT - 345 - 365F - 365F
SHOULDER PRESS - 165 - 175 - 185F
DEADLIFT - 365 - 405 (NEW PR) - 425F
BENCH PRESS - 245 - 255 - 265F

CROSSFIT TOTAL - 925LBS

Friday, September 24, 2010

Again faster 3

WOD
AMRAP IN 10 MIN
10 FRONT SQUATS - 125
10 BOX JUMPS - 30 IN
10 PULLUPS

MY SCORE - 6+10

WOD #2
50 BOX JUMPS
5 MUSCLE UPS
35 BOX JUMPS
10 MUSCLE UPS
20 BOX JUMPS
15 MUSCLEUPS

MY TIME - 7:09

Wednesday, September 22, 2010

BARBARA

"BARBARA"
5 ROUNDS
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 SQUATS
- REST 3 MIN AFTER EACH ROUND

MY TIME =
RD1 - 2:01
RD2 - 2:03
RD3 - 2:07
RD4 - 2:13
RD5 - 2:17

Tuesday, September 21, 2010

2 WODS

SKILL

1 - STRICT PRESS
2 - PUSH PRESS
3 - PUSH JERKS

MY SCORE = 165LBS

- CANNOT DROP BAR ON ANY SET

WOD #1

AMRAP IN 20 MIN
5 CLEAN AND JERKS @ 165LBS
10 T2B
400 M RUN - EACH 100 METER COUNTS AS 1 REP

MY SCORE = 129 REPS

WOD #2

AMRAP IN 10 MIN

10 FRONT SQUATS - 125LBS
10 BOX JUMPS - 30 INCHES
10 PULLUPS

MY SCORE = 6 ROUNDS

ATTEMPTING THIS WOD AGAIN ON FRIDAY!


Monday, September 20, 2010

2 WODS

WOD#1
"LYNNE ON JUICE"
5 ROUNDS OF MAX REPS OF

75% OF 3 REP MAX BACK SQUATS -(255LBS) - 11-10-10-9-8
WEIGHTED VEST RING PUSHUPS - 23-18-15-13-12
WEIGHED VEST PULLUPS - 24-22-22-20-17

MY TOTAL = 234 REPS

WOD#2
5 X 500M ROWS - 3 PUSH JERKS @155LBS -REST EXACTLY 3 MIN AFTER EACH ROW
THEN
AMRAP IN 3 MIN 30 IN BOX JUMPS

TOTAL TIME #1 =1:43-1:46-1:48-1:50 - 1:51
TOTAL REPS #2 =59

Saturday, September 18, 2010

BACK2BACK WODS

WOD#1
RUN 500 M
15 KB SWINGS – 2 POOD
50 HAND RELEASE PUSHUPS
RUN 400 M
12 KB SWINGS
40 HAND RELEASE PUSHUPS
RUN 300 M
9 KB SWINGS
30 HAND RELEASE PUSHUPS
RUN 200 M
6 KB SWINGS
20 HAND RELEASE PUSHUPS
RUN 100 M
3 KB SWINGS
10 HAND RELEASE PUSHUPS

MY TIME = 15:09

WOD#2

3 ROUND

30 SQUAT SNATCHES – 75 LBS
30 WALL BALL SHOTS – 10 FT TARGET (20/10)

MY TIME = 16:19

Friday, September 17, 2010

3-3-3-3-3 - FRONT SQUATS

3-3-3-3-3-3 - FRONT SQUATS

1 - 225 LBS
2 - 245 LBS
3 - 265 LBS
4 - 285 LBS(NEW PR)
5 - 295 - FAIL
6 - 275 LBS(PREVIOUS PR)

Thursday, September 16, 2010

WOD DEATH BY PULLUPS

DEATH BY PULLUPS

MY SCORE = 23 ROUNDS, 16 WAS W A 25LBS VEST ON.

Wednesday, September 15, 2010

WOD

3 ROUNDS
50 M WALKING LUNGE
100 M STANDING BROAD JUMP
200 M RUN

MY TIME = 13:52

Tuesday, September 14, 2010

2 WODS

WOD #1
"PAUL"
5 ROUNDS
50 DOUBLE UNDERS
35 K2E
20 YARDS WALKING W 185 OH

MY TIME = 24:07


WOD#2
10 MIN HSPU = 89
5 MIN AIR SQUATS = 231
2:30 MIN PULLUPS = 87
1:15 MIN PUSHUPS = 53

MY SCORE = 460 REPS

Monday, September 13, 2010

2 WODS

WOD #1
"JACKIE"
1000M ROW
50 THRUSTERS - 45lbs
30 PULLUPS

MY TIME = 7:09

WOD #2
7 ROUNDS
7 SNATCHES - 95lbs
7 SNATCH BALANCE
7 OHS

MY TIME = 14:08

Saturday, September 11, 2010

WOD "THE PENTAGON"

9/11 DEDICATIONS
RUN 1 MILE FOR THE DISTANCE AROUND THE PENTAGON AND 184 REPS FOR ALL 184 PEOPLE THAT DIED ON THAT TRAGIC DAY.

WOD
AT ANY POINT RUN 1 MILE CAN BE BROKEN UP
46 POWER CLEANS - 135/95
46 BOX JUMPS
46 SITUPS
46 PULLUPS

MY TIME = 15:43

Friday, September 10, 2010

WOD NC SECTIONAL TRIPLET

AM
STRIKER AND I 2.1 MILE RUN - 22 MIN SHE JUST SNIFFED AND WENT #1 and #2 TODAY.

PM
NC TRIPLET
6 - 275LB DEADLIFTS W 4 FINGER REGRIP
12 - OVER THE BOX JUMPS 20 IN
1 - 20 FOOT ROPE CLIMB

MY TIME = 9:13

*** I DID THIS WORKOUT THIS MARCH AND WAS NOT ABLE TO FINISH KNOCKING ME OUT OF THE SECTIONALS.



Thursday, September 9, 2010

2 WODs - run/doubles/thrusters - Jackie

3-3-3-3-3 - SNATCH - NEW PR 160LBS

THEN

WOD
3 ROUNDS
200 M RUN
50 DOUBLE UNDERS
25 THRUSTERS - 95lbs

MY TIME - 10:03

WOD #2

W 25lb weighted vest
ROW 1000M
50 THRUSTERS
30 PULLUPS

MY TIME = 7:52

Wednesday, September 8, 2010

quick made up


WOD #1
3 ROUNDS W/25LB WEIGHTED VEST
10 MUSCLE UPS
250M ROW
20 BACK EXTENSIONS
5 - 34 IN BOX JUMPS

MY TIME = 18:03



Tuesday, September 7, 2010

2 WODS

WOD #1
FREDDYS REVENGE

5 ROUNDS
185LB PUSH JERK - 10
10 BURPEES - 5

MY TIME - 10:08


WOD #2
PA CHIPPER

AMRAP IN 20 MIN W 35 LB VEST
ROW 1000M ONLY 1 TIME
THEN
20 DOUBLE UNDERS
15 WALL BALLS - 20lb
10 RING PUSHUPS
5 PULLUPS

MY SCORE = 6 ROUNDS + 10 DOUBLE UNDERS - 310 reps

Monday, September 6, 2010

WOD - EXTREME HEAVY FRAN

STRENGTH
3-3-3-3-20 - NEW PR 335lb
3-3-3-3-2 - NEW PR 240LB

WOD
EXTREME HEAVY FRAN
155LB THRUSTERS
52LB PULLUPS

MY TIME - 11:11

Saturday, September 4, 2010

NC CHIPPER SECTIONAL

WOD - CHIPPER
60 DOUBLE UNDERS
30 THRUSTERS - 95LB
30 BURPEES
500M ROW
40 KB SWINGS 52LB
30 GHD SITUPS
500M ROW
30 ONE ARM KB SNATCHES 52LB
30 OH WALKING LUNGES
60 DOUBLE UNDERS

MY TIME = 16:11

Friday, September 3, 2010

"Linda"

WOD
10-9-8-7-6-5-4-3-2-1
1.5xBW - DEADLIFT
BW - BENCH PRESS
3/4xBW - SQUAT CLEAN

MY TIME:11:47

Thursday, September 2, 2010

Heavy Grace/ROW

WOD

30 CLEAN AND JERKS W 185LBS -

MY TIME: 9:23

ROW 2,000M -

MY TIME:8:27

Wednesday, September 1, 2010

WOD- Jumps/Squat/Situps/Pushups/Pullups

AM
RUN 2.1 MILES W STRIKER
16:08 - SHE POOPED AND PEED AND SNIFFED WAS A SLOW POKE THIS MORNING!

PM
WOD
5 ROUNDS
50 PLATE TOUCHES - HEIGHT = 18'ABOVE REACH
40 AIR SQUATS
30 SITUPS
20 PUSHUPS
10 PULLUPS

MY TIME = 22:22