Friday, October 29, 2010

102910

Three rounds for time of:
Run 350m
15 Wall Balls
15 Burpees
15 Kettlebell Swings @ 24kg/16kg

Result: 14:25

"Kelly"

5 Rounds of:

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Result: 33:22 (Box 18", WB 5kg)

Thursday, October 28, 2010

Betty

5 Rounds:
12 Push Press @ 135/85lbs
20 Box Jumps @ 24″

Result: 14:36 (30kg, 18")

Wednesday, October 27, 2010

Schwartz' Challenge WOD 3

25 Chin Ups
25 Thrusters (40kg, 30kg)
25 KB Swings (24kg, 16kg)
25 Wall Ball (20 pound, 12 pound)
25 Box Jumps (24 inch, 18 inch)
25 Chin Ups
50m Wall to Wall Overhead Lunge (20kg, 10kg)

Result: 13:42

Tuesday, October 26, 2010

Schwartz' Challenge WOD 1

30 x Deadlifts (100kg, 60kg)
1 x 680m Run
30 x Clean & Jerk (50kg, 30kg)

Result: 10:30 (Run 660m)

Monday, October 25, 2010

Double Trouble PM Wod

3 rounds for time of:
Run 350m
21 Kettlebell Swings @ 24kg/16kg
12 Handstand Push Ups

Time: 10:39


"Tabata Something Else"
Result:  TBEntered

Crossfit Main Site x2

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Result: 12:10 (DL 50kg, OHS 20kg)


Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Result: 11:10 (35kg)

Friday, October 22, 2010

Endurance + Wod 102310

For time of:
50 Double Unders
20 KB Swings 
+
6R of:
10 Pull Ups
10 Push Ups
15 Squats
+
50 Double Unders
20 KB Swings

Result: 14:35 (KB @ 20kg)



75 Push Jerks @ 40kg/25kg for time.
*Each time you re-rack the bar, do 5 push ups.

Result: 10:25 (30kg)

102210

20mins AMRAP of:
2 KB Press @ 12kg
4 Ring Dips
8 Box Jumps @ 18"

Result: 15R + 2,2,4 (Box @ 24")

Thursday, October 21, 2010

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Result: 12:15

Wednesday, October 20, 2010

PM + Endurance 102010

Three rounds for time of:
15 Hang Power Cleans @ 40kg/25kg
15 Burpees

Result: 5:57 (35kg)

6 Rounds for Time of :
15 M Bear Crawl
25 Pushups
15 M Broad Jump
20 KB Swings 53/36

Result: 19:16 (KB @ 16kg)

Tuesday, October 19, 2010

Endurance 101910

10 Rounds for Time of :
4 Pistols/Leg (8 Total)
24 Double Unders
9 Chest to Bar Pullups

Result: 19:11 (Pull Ups)

Thursday, October 14, 2010

Endurance 101410

Deadlift 5 x 3 @ 85% of 1 RM Max rest 180 sec
: 85kg

Rest 5min

5 Rounds for Time of:
20 Wall Ball shots, Unbroken
25 Double Unders Unbroken

Result: 9:33 (WB @ 5kg)

Rest 5min

5 Shoot Through’s On the Minute every min For 5min



21-15-9 reps for time of:
Box Jumps @ 24″/18″
Dumbbell Overhead Squat @ 35lbs/20lbs, Left & Right



Result: 8:00

Sunday, October 10, 2010

Post North Face 100km Run

Snatch Grip Push Press Behind Neck:
4, 4, 3, 2, 2 @ 60-70% 1 RM Press
: 20kg, 25kg, 30kg, 30kg, 30kg

Back Squat:
3, 3, 2, 1, 1 @ 70-90% 1 RM (rest 90 Seconds between sets)
: DNS due to hip flexor soreness post-North Face 100km run

Rest 5 Min

4 Rounds For Time of:
5 Hand Stand Pushups
10 Toes to Bar
10 Back Squats @ 65/45 lbs

Result: 7:43

5 rounds for time of:
10 Front Squats @ 40kg/25kg
15 Kettlebell Swings @ 24kg/16kg
20 Push Ups

Result: 11:03

Saturday, October 9, 2010

Tuesday, October 5, 2010

Somewhat a JT.

6 Rounds For Time Of:
12 Kettlebell Swings 53/36
8 Ring Dips
4 Handstand Push ups

Result: 10:49

Skipping Diane

21-15-9 reps for time of:
Deadlift @ 60kg/40kg
Handstand Push Ups
Double Unders x 2

Result: 5:17 (60kg)

Sunday, October 3, 2010

Cleans and other leggy stuff

10 Power Cleans @ 35kg
25 Wall Balls @ 5kg
10 Power Cleans

25 Burpees
10 Power Cleans

25 Medicine Ball Cleans @ 5kg
10 Power Cleans

25 Box Jumps @ 24@

Result: 10:32

Saturday, October 2, 2010

100210

15 min AMRAP
7 Burpees
5 DB Power Cleans
3 DB Front Squats
1 DB Push Jerk

(1/4 Bodyweight Dumbell’s for weight)

Result: 11R + 7 (DB @ 25lbs)