Monday was Fran. Hadn't done that in a long while. I'll have to check my
previous times tonight.
Fran for time:
Reps of 21-15-9
95# Thrusters
Pull-ups
Time: 12:22
Tuesday
4 rounds for time of
5 power snatch @ 95#
10 Burpees
15 Box jumps
20 (x3) double unders (single jump rope)
Time: 13ish...
Tuesday, December 13, 2011
Saturday, December 10, 2011
Friday and Saturday
Tabatas
8 rounds of each exercise - Each round is 20 seconds of work and 10 seconds of rest
Burpees
Sit-ups
Mountain Climbers
Wall balls
Count the lowest rep of each eight for each exercise and score that number.
Burpees - 5
Sit-ups - 12
Mnt. Climbers - 5
Wall Ball - 4 (bad second round... :( )
Score - 26
Saturday
20 minute AMRAP of
400m row
21 - 135# Deadlifts
Finished five full rounds with 250m of rowing...
jp
8 rounds of each exercise - Each round is 20 seconds of work and 10 seconds of rest
Burpees
Sit-ups
Mountain Climbers
Wall balls
Count the lowest rep of each eight for each exercise and score that number.
Burpees - 5
Sit-ups - 12
Mnt. Climbers - 5
Wall Ball - 4 (bad second round... :( )
Score - 26
Saturday
20 minute AMRAP of
400m row
21 - 135# Deadlifts
Finished five full rounds with 250m of rowing...
jp
Wednesday, December 7, 2011
Tuesday and Wednesday
Tues
5 rft or 25 min
20 each of...
Sit-ups
95# push press
Double unders (*3 for singles)
95# hanging power clean
DnD - rnds was 3+36
5 rnds was a killer... most likely in the hugh 30's
Wed at the hotel
3 rft
3 wall walks
6 burpees
9 kettlebell swings at 35
12 squats
15 sit-ups
Time 9:36
Did some dumb bell snatches for skill work afterwards ending at 40#
jp
5 rft or 25 min
20 each of...
Sit-ups
95# push press
Double unders (*3 for singles)
95# hanging power clean
DnD - rnds was 3+36
5 rnds was a killer... most likely in the hugh 30's
Wed at the hotel
3 rft
3 wall walks
6 burpees
9 kettlebell swings at 35
12 squats
15 sit-ups
Time 9:36
Did some dumb bell snatches for skill work afterwards ending at 40#
jp
Monday, December 5, 2011
Back Squats and AMRAP
5-5-3-3-1-1-1 Back Squats
95-115-135-150-160-170-185
Squats are still a sour spot. I'll most likely never be doing a 200# squat
with the knees I've got. :-(
At least a 6 min rest then
7 Min AMRAP
10 Back Squats (at 50% of above. I went 95#)
10 Box Jumps (I did a combo of full jumps and jump up/step down)
10 Pull-ups (I got the rings for the pull-ups)
Rounds: 3+18
jp
95-115-135-150-160-170-185
Squats are still a sour spot. I'll most likely never be doing a 200# squat
with the knees I've got. :-(
At least a 6 min rest then
7 Min AMRAP
10 Back Squats (at 50% of above. I went 95#)
10 Box Jumps (I did a combo of full jumps and jump up/step down)
10 Pull-ups (I got the rings for the pull-ups)
Rounds: 3+18
jp
Saturday, December 3, 2011
Row and push
20 AMRAP 250m row and 25 push-ups
6 full rounds plus an extra row.
Push-ups are the killer each rows was at or under 1 minute so that left 13 mins for the 150 push-ups. Only the first set was unbroken.
jp
Friday, December 2, 2011
Clean and Jerks
5 min AMRAP of Clean and Jerks.
Rx at 155#. Scaled down to 115#.
I counted 17, but swear I counted '5' three or five times... We will keep the 17.
jp
Rx at 155#. Scaled down to 115#.
I counted 17, but swear I counted '5' three or five times... We will keep the 17.
jp
Thursday, December 1, 2011
Tac Fit
Went to the new tactical fitness area today because Crossfit TV has the new schedule...
For time:
10-9-8-7-6-5-4-3-2-1
of the triplet
Toes to bar
205# Deadlift
GHD Sit-up
Time: 20:31
Time sink was the toes to bar. I couldn't get a pace going and all the sets were pretty much broken up.
jp
For time:
10-9-8-7-6-5-4-3-2-1
of the triplet
Toes to bar
205# Deadlift
GHD Sit-up
Time: 20:31
Time sink was the toes to bar. I couldn't get a pace going and all the sets were pretty much broken up.
jp
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