Crossfit WOD: Clean Medley & Burpees
Mod: 115#
Time: 11:59
Tag Results: wod
Crossfit WOD: hammer-12122011
Backs Squats & Burpees
With a continuously running clock, for 5 rounds, do 1 minute AMRAP back squats (135 lbs men, 95 lbs women) then 1 minute AMRAP burpees. No rest between exercises or rounds. 10:00 total time.
Total: 114
Love this design.
Crossfit WODs: Deadlifts and Tabata Mashup
WOD #1: Deadlifts 5x3
Weight: 225-245-255-265-285
WOD #2: Tabata Mashup
6 rounds each of 5m shuttle runs and pushups alternating. i.e. 20 sec. of pushups, 10 sec. rest, 20 sec. of 5m shuttle runs (forward and backward), 10 sec. rest X 6 rounds (6:00 total).
Total: 123
Crossfit WOD: Last Man Standing
aka “Death by Hanging Power Snatches & 30” Box Jumps”. In minute 1 do a HPS and box jump, in minute 2 do 2 of each, in minute 3 do 3 or each…until you are unable to complete the required reps.
Rounds: 6 + 6 @ 95# (105# Rx)
I was not the “Last Man Standing”. Those are monster box jumps for me. #gotnovert
shirt available on Shirt Crush
Crossfit WOD: hammer-12022011
Rd 1. Run 400m & do 53# kettlebell swings for the same time as the run.
Rd 2. Run 400m & do 95# push presses for the same time as the run.
Rd 3. Run 400m & do air squats for the same time as the run.
Rd 4. Run 400m & do kick-up handstands for the same time as the run.
Bonus Time:
For each kettlebell swing -2 seconds.
For each push press -3 seconds.
For each air squat -1 second.
For each handstand -2 seconds.
Total Time: 24:36
Reps: 31-30-92-19
Bonus Time: 1:02, 1:30, 1:32, 0:38 = 04:42
Time: 19:54
Crossfit WOD: Crossfit Total — 4 PRs!
Back Squat: 285# (PR +10)
Shoulder Press: 148# (PR +1)
Deadlift: 325# (PR +20)
Score: 758
After the WOD was asked to show a new guy the 400m sprint course…
400m Sprint: 1:33 (PR -00:17)
4 PRs… #beastmode
Funny thing, I almost didn’t go tonight, it’s been a rough week at work.
Crossfit WOD: Annie
Time: 25:14; meh, first timer, it’s a number to improve on.
Between the Filthy 50 and Annie WODs this week, my arms are looking special from the speed rope. After today I think my shins will be sporting this look as well.
I’m off to go surfing for the next few days. I hope to get a WOD in at a local box on Friday afternoon.
Crossfit WOD: Thrusters 2x10
Thrusters 2-2-2-2-2-2-2-2-2-2
Weight: 95-115-115-125-135-135-145-145-155-170x1
Total: 2500 lbs.
Crossfit WOD: Filthy 50
For time, do
- 50 box jumps, 24”
- 50 jumping pullups
- 50 kettlebell swings, 35#
- 50 walking lunges
- 50 knees-to-elbows
- 50 push press, 45#
- 50 back extensions
- 50 wall ball shots, 20#
- 50 burpees
- 50 double unders
Time: 49:40 as Rx
The K2E, wall balls and DUs ruined any chance of having a decent time in this WOD. My baptism into the Filthy 50.
Crossfit WODs Friday & Saturday
Friday Night WOD #1: NY Yankees
Reps: 16 / 14 / 13 = 43 @ Rx
Friday Night WOD #2: Garrett-11182011
4 Rounds for time:
- 200m run
- 6 Toes-to-Bar
- 6 Sit-up Squats w/ 1 pood
Time: 11:35
Saturday WOD: Hammer-11172011
1mi. Run & 40 plyometric push-ups onto 5” high KBs or plates
Time: 10:35 run / 16:24 Total
First time I’ve ran a mile since the military, 15 years ago, not bad for my first time. I’ve set a goal for a 9:00 mile.
Overall a good couple days at the box.
