Welcome Guest   ·   Login   ·   Register   ·   Member List
Forum Home  >  Topics  >  CrossFit WOD  >  Thread
Search  
  
  Advanced Search
   
4 of 4
« First
Prev
2
3
4
Thursday, January 5th, 2011 - Rest Day
 
LSM
Posted: 05 January 2012 07:48 PM   [ Ignore ]   [ # 46 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  275
Joined  2011-08-11

AM:
Recon Ron Over The Top Pull Up Program, Step 10

50 day burpee challenge, day 4

Invisible Fran:
21-15-9 air squats & push ups
Time: 2:21 (old was 3:00!!!)

PM:
Workout at the park, clear, 0 C

CFWU (no pull ups)

Mary (modified)
AMRAP 12
3 pull ups
6 beginner HSPUs (feet on 24” box and using parallettes)
9 pistols, alternating
Total: 7 rounds, 3 pull ups

Tonight marks my first time doing full on pull ups as part of a WOD.  Feels awesome.

 Signature 

M/39/6’1”/194 # - CrossFit birthday Sept 19, 2010 (BW 238 #)

Celebrate the small victories, for they are just that, victories.

2012 fitness goals: To Do (in no order)
- Complete the Recon Ron Over The Top Pull Up Program
- 10 perfect handstand push ups
- human flag, even if only for 1 second
- finally admit to myself, and consider myself, an athlete

2012 fitness goals: Done
- 1/2 Murph (did a full actually)
- 100 overhead squat (did 115 lbs)

Profile
 
 
dayn.sorensen
Posted: 05 January 2012 08:22 PM   [ Ignore ]   [ # 47 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  102
Joined  2011-04-29

Friday 6/1/2012

Fran at 35kg. 4:40.

Dad’s first WOD

Fran at 8kg, ring row. 4:44.

Can’t wait to do the same time rxd

 Signature 

M/21/6’/75kg
CrossFit DOB Feb 4, 2011.

Profile
 
 
JME.
Posted: 05 January 2012 08:37 PM   [ Ignore ]   [ # 48 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  351
Joined  2009-09-23

“Mary”

Workout in the Park (clear, 0C)

CFWU

Mary (modified)
AMRAP 12
3 HSPU
6 Pull-ups
9 pistols, alternating

Total: 9 rounds, 3 HSPU

 Signature 

M/41/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

Profile
 
 
ozzydawg
Posted: 05 January 2012 09:24 PM   [ Ignore ]   [ # 49 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  633
Joined  2009-08-27

CFCM

WOd: OHS 3-3-3-3-3

#95-125-135-145-#155x2

Cash out: 12 AMRAP

KB Snatch #62
Ring Dips

Total Reps: 150

 Signature 

“Attitude is everything”

M/36/5-10/#175 05/20/2009

Profile
 
 
kyleshoe
Posted: 05 January 2012 11:18 PM   [ Ignore ]   [ # 50 ]
Stray Dawg
RankRank
Total Posts:  26
Joined  2011-04-07

120104

“Cindy”

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats


14 rounds +1 pull-up (assisted pull-ups @ 7)

Profile
 
 
Mr360
Posted: 06 January 2012 01:49 AM   [ Ignore ]   [ # 51 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  282
Joined  2010-03-03

Wednesday 120104

WU - Ring work

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Really focussed on proper form and full ROM with push-ups and Squats.  It made the push-ups quite a lot harder and they really slowed me down.

13 Rounds + 5 Pull-Ups and 10 Push Ups.

C/O - stretching

 Signature 

Male 36, 6’1” and 80K
Cambridge, UK
First WOD 18th Sep 2010 and completely addicted!

2012 Goals
-HSPU
-CFSB (aim to be able to do WOD as RXD)

Profile
 
 
James209
Posted: 06 January 2012 02:25 AM   [ Ignore ]   [ # 52 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  94
Joined  2011-03-28

CFWU X 1 - no pull ups or dips

“Fran”
12-9-6
Thrusters, 45 lb

21-15-9
Pull ups - 2nd/3rd rounds, kipping and used gravitron - 30 lbs.

 Signature 

Resistite usque ad sanguinem (Resist unto blood)

M/37/5’11”/193

Profile
 
 
rebelinexile
Posted: 06 January 2012 05:26 AM   [ Ignore ]   [ # 53 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  209
Joined  2010-05-23

Rest day

 Signature 

M 46YO 6’2” 189lb

Profile
 
 
Ice cream man
Posted: 06 January 2012 06:44 AM   [ Ignore ]   [ # 54 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  188
Joined  2010-10-11

Overhead Squat 3-3-3-3-3 reps

Buy in: CFWU x 2 (sub push-ups for OHS)

95-115-135-145-165 (x2) failed on 3rd

Cash out: 2x15 ring push-ups/toes to bar

Profile
 
 
BarbJ
Posted: 06 January 2012 07:38 AM   [ Ignore ]   [ # 55 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  59
Joined  2010-10-11

2 K row in 10:25.9
Splits: 2:44.2, 2:40.1, 2:33.9, 2:27.8

Skill work consisting of pull-up practice and overhead squat practice. Need more core strength. Did squats down to a bench and only with that depth can I keep the weight behind my head—otherwise it drifts out in front.

 Signature 

“Every battle is won before it is fought.”  Sun Tzu

F/62/5’6”/153

Profile
 
 
firecracker
Posted: 06 January 2012 03:21 PM   [ Ignore ]   [ # 56 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  95
Joined  2010-12-30

5k run, treadmill, incline 1, 26:23

 Signature 

———-
M/43/5’8”/156
CF DOB 12/31/2010

Profile
 
 
jconw717
Posted: 06 January 2012 08:46 PM   [ Ignore ]   [ # 57 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  483
Joined  2009-07-18

120102

Fran - #70 thrusters for speed, as suggested
6:58. Not great, got bogged down during the round of 15/15.

 Signature 

“No, maybe I can’t win. Maybe the only thing I can do is just take everything he’s got. But to beat me, he’s going to have to kill me. And to kill me, he’s gonna have to have the heart to stand in front of me. And to do that, he’s got to be willing to die himself. I don’t know if he’s ready to do that. I don’t know.”

—Rocky Balboa, Rocky IV

M/21/5’11”/ 155

Start—7/18/09: 19/ 5’9”/ 158/ 13.56%

Profile
 
 
UsuPolar
Posted: 06 January 2012 09:03 PM   [ Ignore ]   [ # 58 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  68
Joined  2010-08-04

120102 Mon Punches & SDHP
forgot to post Monday

Metcon altered for boxing conditioning

5rnds for time
6 punch power combos 2min (instead of .25mile Sprint)
45# SDHP, 25 reps
15 min

finished class with 40 min mixed calisthenics interval training

Strength
Deadlift 3-3-3-3-3
Wu 10x135#
225-275-295-315-335

$out
15,12,10 rep rounds
70# Upright row
50#Db shrugs
25#Db reverse flies

 Signature 

M27/5’10”/228

Profile
 
 
UsuPolar
Posted: 06 January 2012 09:28 PM   [ Ignore ]   [ # 59 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  68
Joined  2010-08-04

120105 Thurs coach’s Wo/Squat

5 rounds nft
10 pushups
10 Db plank rows,35#
10 Db Cleans,35#
10 Db OHPress,35#

~10 min forgot to time

3rndsx3min tabata treadmill run
15* incline 7.4mph

For 3min Sprint 20s rest 10s
1min rest between rnds = BRUTAL! smile

Finished w skill/sparr training

Strength
Back Squat 3-3-3-3-3
Wu 10x135#, 6x185#
225-245-265-285(PR)-300(PR)

Got some good advise on upping my cal intake and carb/protien intervals and I’ve notice 3-4 day soreness reduced to 1-2 days and no debilitating sorness after squating that kept me plattued at 265#.... plus a 35#PR on squat!!

So lesson learned, don’t starve yourself when lifting heavy smile yay food

 Signature 

M27/5’10”/228

Profile
 
 
   
4 of 4
« First
Prev
2
3
4
 
‹‹ Wednesday, January 4th, 2012 - Cindy or Mary      Friday, January 6th, 2012 - Kelly ››