Archive for September, 2012

9/28

“Puck’s Potion”

18-15-12-9-6-3 Reps:

Pull Ups

Medball Cleans 20/14

M1:16/12

M2:14.10

Will I get bulky doing CrossFit?

“Kelly”

5 Rounds For Time:

400 Meter Run

30 Box Jumps 24/20

30 Wall Balls 20/14


Front Squat 5×5

OH squat 3×10 (light)


Wednesday

10-1

Bent Over Rows 95/65

Push Press

OH Walking Lunge (Snatch grip)

 

M1:80/55

M2:65/45

M3:45/25

 

Tuesday

 

“Flat Tire”

AMRAP 20:

8 Hand Release Chest Slap Push Ups

8 Chest to Bar Pull Ups

8 HSPU

8 Kettlebell Swings 24/16

M1:20/12

M2:16/8

M3:12/6

Monday WOD 9.24

Monday

“Christine”

3 Rounds For Time:

500 Meter Row

12 Bodyweight Deadlifts

21 Box Jumps, 24/20

200 Meter run

M1: ¾ BW deadlift

M2: ½ BW deadlift

M3: 1/3 BW deadlift

9/21

Friday

10-9-8-7-6-5-4-3-2-1:

1/2 reps of muscle-ups (2:1 pull up/dip)
power snatch, 135/95
handstand pushups
200 meter run

M1:115/80

M2:95/65

M3:65/45

Thursday

21-15-9

Deadlift 225/155

Box jump 30/24

M1: 225/155

M2: 185/ 125

M3: 155/ 100

 

Strength

5×5 squat clean