4.30.10

For time:

40 Burpees
35 Sit ups
30 Dumbbell swings, 1 pood
25 Pull-ups
20 HSPU (10 progression feet on bar, 10 natural)

9:06

4.28.10

Front Squats

3-3-3-3-3

185-205-225-245-275x2-225x3

4.27.10

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

19:something

This was a terrible WOD to do today because of the WODs during the Cert. I should have realized the poor programming, but I didn't and am paying the price.

4.25.10

Team WOD at CF Level I Cert.

4 Team members, 3 exercises.

AMRAP in 20 minutes of:
#1 sprints
#2 rest
#3 Push-ups for reps
#4 Kettlebell swings reps

We lost count of our total reps, but it was a good WOD

4.24.10

"Fran"

For time:
21-15-9 reps of
95 pound thrusters
Pull-ups

5:17

(Performed at Crossfit Level I Cert.)

4.18.10

"Fran"

For time:
21-15-9 rounds of
95 pound thrusters
Pull-ups

6:24

4.20.10

Half Murph

For time:
Run 1/2 mile
50 pull-ups
100 push-ups
150 squats

22:19

4.17.10

Rest day

We did a Combat Challenge in the drill yard. I was very disappointed with my performance :(

4.15.10

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Scaled to 20 minutes, 270 pound Deadlift, and 20 inch box

11 rounds

4.14.10

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (50 pound dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed 20 pound dumbell thrusters)
50 Burpees
50 Double unders

First time doing complete number of Double unders

42:12

4.10.10

Ran a 10k + Warrior Dash

4.09.10

Rest day

4.08.10

"DT"

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

12:35

This was a silly WOD. I should have scaled down the weight to keep up the intensity.

4.07.10

For time:
Row 500 meters (subbed 50 SDLHP with 45 lb)
150 Double-unders (subbed 150 jumps over PVC)
50 Burpees

09:28

4.06.10

Rest day

4.05.10

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

40# Dumbell for C&Js
35# Dumbell for P-Us

22:05