Puppies
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

Compare to 090927

7 rounds plus 5 Thrusters plus 7 HPC plus 7 SDHP

My first WOD - Kicked my backside!

OK catching up

8/29/10
Back squat 3-3-3-3-3
230-235-245-255-265(2)

really focusing on deep squat

8/30/2010
At CF Morristown
2 Deadlift @ 90% 1RM every minute for 10 min (355 x 3, 345 x 7)
Then 3 Round for time of:
20 Kettlebell swings, 1.5 pood
5 Squat cleans, left arm
5 shoulder to overhead, left arm
5 Squat cleans, right arm
5 shoulder to overhead, right arm

8:23

9/1/2010
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

as rx’d 7 rounds + 5 SDHP

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

10 rounds plus 5 thrusters, 7 cleans, 4 SDHP

BrandX Poway

buy in; 10 squats, 10 pullups, 400m run, 10 pullups, 10 squats

AMRAP 20min
5-7-9 @ 95#
thruster
HPC
SDHP
11 rounds

Snatch Practice

WOD:
with a partner- 10 mins OH squat- 15 kg
total reps: 197

Tire pulls
100 m?
60 lb
65 lb
70 lbs

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

10 rds. +5 Thrusters, 7 hang power cleans, 5 SDHP

CFWU
Pack
As many rounds as possible in 20 minutes of:
65 lb. Thrusters, 5 reps
65 lb. Hanging power cleans, 7 reps
65 lb. SDHP, 10 reps

11 rounds

Wednesday 2010-09-01

WOD: 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

WU:
Jogging to gym 6 min
2 x Burgener WU (PVC)
1 x Burgener WU (20kg)
15 x SDHP (PVC)
15 x Push Jerk (PVC)
Shoulder rotations and stretches.

WOD: Pack Lite
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 20 kg
Push jerk, 20 kg
Times: 18:40

Cash-out:
Running home and stretching

Run 35min

10min warm up run barefoot on grass + DROMS + 3 X 20s acceleration runs POSE focus.

In racing shoes - 8 X 30s @ 80-90 full speed with 1min 20 secs jog back recovery.

Felt great! Really enjoyed it

5 min cool down run barefoot on grass, felt great also.

Finisher:

Max TGU 35kg DB L and R 1 rep. PR

As RXd
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8 rounds

Buy in
Just some quick and small stuff.

WOD
AMRAP of:
65lbs Thrusters, 5 reps
65lbs Hang power cleans, 7 reps
65lbs SDHP, 10 reps

Total rounds: 7 rounds + 1 SDHP

Man, I didn’t have one bit of energy today. I was dead before the WOD. After I was even more dead. Still glad I did the workout .

65 lb. thruster
65 lb. hang clean
65 lb. SDHP

Eight rounds, finsihed hang cleans. My goal was ten, I fell short. I’ll hit it next time.

Today is the seven sets of 1 split jerk. I hate those WOD’s.

33/5’8”/270lbs/M/Scorpio/Married/Burbdweller

Thanks!

I’m 36 weeks pregnant so did a modification of this via crossfitmom.com

For 10 Mins do:

5 Thrusters
7 SDHP
10 Hang Power Cleans

I used 20kg/45# barbell for this one. Was very taxing, for the first time in ages I couldn’t do the crossfitmom.com wod unbroken, got through 3 rounds fine, then stopped for a bit after each exercise for the next 2 rounds that I made it through. I think having to move the bar out and around the belly was messing with me - my forearms were burning out big time. Felt good though!

Wednesday 100901

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

instead
on vacation in Central Turkey

5 rounds
10 burpeees
run approx 400 meters around winding, sloping street that’s probably a few hundreds of years old. Mosque next door was built in 1883.

pretty cool….

pack scaling

7 rounds