Alright, it's been ages since I've posted. I've been uber busy at work, and of course at home with the munchkin and that guy I live with. Another reason for my lack of posting is my insane amount of time spent at the gym. I've managed to WOD at least 4 days a week since CFI opened their doors - and I've loved every minute of it. I missed posting my last few WODs at RRCF, but I'm going to pick up with my first few weeks at CrossFit Intrigue!
9.17.12
1730
Strength
DL 3x3
2 at 95#
1 at 105#
WOD
12min AMRAP
8 DL (95#)
10 KBS (35#)
8 burpees
200m run
Completed: 3 rounds + 8 DL
9.18.12
1600
Strength
Strict Press 3x3
1 at 55#
2 at 65#
3RM push press - 75#
Partner WOD!
5min AMRAP
max rep push press (55#)
max rep pull ups (green+blue)
5min AMRAP
20 medball passes each (8#)
120 jumprope
9.19.12
1530
Open Gym
800m run
5x5 front squat 55#
3x3 front squat 65#
pullups 6x5 (green+red!!!)
Gutz
4 rounds
10 knees to elbows
20 #d twists (15#)
max effort plank hold
then...
Tabata sit-ups!!
Dubzzzz: highest continuous reps: FOUR. which is higher than THREE. BOOM!
9.20.12
1600
800m run
5! pullups (green+red)
SDLHP 35-55#
WOD
15min AMRAP
10 goblet squats (35#)
8 box jumps (20")
8 KBS (35#)
Completed: 8 rounds
9.24.12
1600
Strength
OH squat 3x3 at 55#
1 min at each station x 3 rounds
1. push press (55#)
2. rest
3. MB cleans (14#)
4. push-ups
5. OH lunges (15#)
PP: 17 - 7 - 3
MBC: 17 - 15 - 17
PU: 12 - 10 - 12
OHL: 20 - 20 - 21
Total Score: 173
9.25.12
1830
Strength
Power clean 3x3 at 95#
Hang clean
High clean
WOD
21-15-9
SDLHP w/KB (35#)
50m farmer's carry w/KBs (35#x2)
200m run
Completed: 7m 25s
9.26.12
1600
Gutz
Jumprope
100 - 80 - 60 - 40 - 20
Situps
50 - 40 - 30 - 20 - 10
pullups (green+red)
pushups 3x10
9.27.12
1600
Timed 400m run!
Completed: 1m 53s
*Note: CFI's 400m is longer than RRCFs... that sounds dumb but it's the truth... lol!!
Strength
1 RM DL - 165#
new PR!
WOD
Complete anyway possible
1000m run
100 wallballs (14#)
50 pullups (green+red)
Completed: 23m 35s
9.29.12
1100
A. 6x1 2 position clean (above then below the knee; pause for 1 second below the knee before the second clean)
65# - 75# - 85# - 95# - 85# - 85#
B. EMOM for 6min
3 strict pullups (green+red)
HSPU max reps (scaled - lowered controlled then kicked out, repeat)
C. EMOM for 6min
8 pullups (green+red)
HSPU max rep (everyone else had to kip on these... I just did my same scale from B)
D. EMOM for 12min
Even minutes - 5 power cleans (65#)
Odd minutes - 200m run
10.1.12
1630
Strength
3x3 push jerk (no rack)
65# - 75# - 75#
3x3 strict press
45#
WOD
2 100m sprints
then...
3 rounds
10 KBS (35#)
10 pushups
then...
800m run
Completed: 8m 24s
10.2.12
1830
Strength
4x8 front squat 75#
(cleaning for start)
WOD
10-9-8-7-6-5-4-3-2-1
Split lunges (each leg)
1-2-3-4-5-6-7-8-9-10
pullups (green+red)
Completed: 10m 24s
10.4.12
1630
Strength
Clean & Jerk
1x3: 65# - 75# - 85#
1x6: 95#
WOD - for completion
loop run
20 burpees
loop run
15 burpees
loop run
10 burpees
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