Last workout for 2010

WOD:

• 800m run
• 20 kbs
• 11 pull ups
• 11 ring dips
• 20 cleans (115 lbs)
• 11 ring dips
• 11 pull ups
• 20 kbs
• 800m run

My time was 19:01.

Bench press and Row

WOD 1: 3 sets of 5 bench presses (170 lbs)

WOD 2:

• row 600m
• rest 3 minutes
• row 300m
• rest 3 minutes
• row 300m
• rest 4 minutes
• row 400m
• rest 2 minutes
• row 200m
• rest 1 minute
• row 200m

Back Squats

WOD 1:

• 2 sets of 7 back squats (185 lbs)
• 2 sets of 5 back squats (245 lbs)
• 2 sets of 3 back squats (250 lbs)

WOD 2 (5 rounds):

• 7 wall ball (20 lbs)
• 7 pull ups

Finished in 4:11.

Monday

WOD:

• 400m run
• 15 thrusters (95 lbs)
• 15 pull ups
• 400m run
• 30 clean and jerks (95 lbs)
• 400m run
• 15 overhead squats (95 lbs)
• 15 burpees (jump over the barbell)
• 400m run

My time was just over 20 minutes.

12 Days of Christmas

WOD (12 Days of Christmas):

• 1 Power Snatch
• 2 Sets of Matt Nasties
• 3 HSPU’s
• 4 Thrusters
• 5 Hang Clean
• 6 KBS
• 7 Box Jumps
• 8 Pull Ups
• 9 Dips
• 10 Double Unders
• 11 Sit Ups
• 12 Beast Blasters (burpee to pull up to knees-to-elbows)

Format is: 1 power snatch, 2 sets of matt nasties, followed by 1 power snatch. Then, 3 hspu's, 2 sets of matt nasties, and 1 power snatch. 4 thrusters, 3 hspu's, ....

Rowing

WOD (5 rounds):

• 400m row sprint (for time)
• 5 dead hang pull ups
• 5 dips
• 10 lunges
• 5 ghd sit ups
• 10 backward lunges
• 5 dead hang pull ups
• 5 dips

Dead lifts

WOD: 3 sets of 5 dead lifts (250 lbs)

Followed up with a bunch of barbell work. Hanging power cleans, hanging cleans, snatches etc.

Rowing and squats

WOD:

• 250m row
• 15 back squats (185 lbs)
• rest 3 mins
• 250m row
• 15 front squats (135 lbs)
• rest 3 mins
• 250m row
• 15 overhead squats (95 lbs)

CrossFit Hero WOD: Whitten

Another butt kicker today.

WOD 1: 3 sets of 5 deadlifts (245 lbs)

The WOD for Mr. Whitten is supposed to be 5 rounds. We only had time for 3.
WOD 2 for Mr. Whitten (3 rounds):

• 22 x Kettlebell swings (70 lbs)
• 22 x Box jump (24")
• Run 400 meters
• 22 x Burpees
• 22 x Wall ball (20 lbs)

Cleans, front squats, and back squats

This workout was butt kicker.

200m run then (3 rounds):

• 3 Power Cleans
• 10 Wall Balls (20 lbs)

400m run then (2 rounds):

• 20 Double Unders
• 5 Front Squat
• 20 Double Unders
• 5 Back Squat

400m run then (3 rounds):

• 10 Wall Balls
• 3 Power Cleans

Press and Row

Still taking it a bit easy since I've been sick. Hope to be 100% next week.

WOD:

• 3 sets of 5 presses (115 lbs)
• row 1k meters

My time for the row was 3:52.

Thank you for the rest

WOD:

3 rounds

• 7 deadlifts (185 lbs)
• 5 pull ups
• 3 HSPU

3 minutes rest then…

3 rounds

• 7 HSPU
• 5 Deadlifts
• 3 Pull ups

3 minutes rest then..

3 rounds

• 7 pull ups
• 5 HSPU
• 3 deadlifts

I'm still getting over my cold so I went light today. Deadlifts should have been at 225 lbs.

I'm back

I got sick just before Thanksgiving. Today was my first workout since then and I had a hell of a time getting air.

WOD (5 rounds):

• 10 front squats (105 lbs)
• 10 medicine ball sit ups
• 30 double unders

My time was 13:08.