Barbell Complex

WOD (barbell complex):

• dead lift
• power clean
• front squat

Do the above 5 times, then add weight.  5 sets. End with a 500m row.

Partner workout

4 rounds:
30 seconds row (cal)
30 seconds burpee

200m run - active recovery

4 rounds:
30 seconds row (cal)
30 seconds KBS

200m run - active recovery

4 rounds:
30 seconds burpee
30 seconds KBS

Partners work at the same time, alternating back and forth between two movements for 4 rounds (4 minute running clock).
Score total reps and calories completed in four rounds for each of the three parts

Max med-ball sit ups: with a partner, do a med-ball sit up and throw the ball the to your partner. Repeat until you give out.

Extra credit:

3x3 weighted pull ups (25 lbs)

3x5 handstand push ups

Sore from Squats on Wednesday

WOD:

• row 500m
• 3x:
• 15 thrusters (45 lbs)
• 10 pull ups
• row 500m

Completed in 9:15.

Squats and Presses

WOD: 3x5 back squats
WOD 2: 3x5 presses

Shoulders

WOD (empty bar / 45 lbs):

• 10 presses
• 10 push presses
• 10 push jerks
• run 400m
• 30 front squats
• run 400m
• 30 power snatches
• run 400m
• 30 cleans
• run 400m

Bench press and row

WOD (5,4,3,2,1) reps of bench press. After each set, row 500m, 400m, ... 100m.

Holy dead lifts

WOD (AMRAP):

1 minute - Deadlifts
1 minute rest
2 minute - 5 Deadlift 5 Burpee
1 minute rest
3 minute - 3 deadlift 3 burpee 30 double under
1 minute rest
4 minute - 200m run (once) 3 deadlift 3 burpee 30 double under
1 minute rest
5 minute - 400m run (once) 3 deadlift 3 burpee 30 double under

Score each round for reps completed. Use 80-90% of 3×5 deadlift.

Press + Prowler

WOD 1: press 5x5 - Stayed light. Worked out some form issues that were causing me pain.

WOD 2: 15 prowler sprints (prediction: pain)
Start a timer and sprint the prowler 20 yards and turn it around. When the time hits 50 seconds, reset and start the timer and do it again for a total of 15 sprints.

Power cleans and weighted ring dips

WOD 1: 3x3 power clean

WOD 2: work up to a max weighted ring dip. I got to 45 lbs before I ran out of time.

Prowler, Handstand Pushups, and more

WOD 1: Prowler push 1-1-1-1. Increase weight each time. Work in 3 sets of 10 handstand pushups

WOD 2 AMWRAP in 10 mins:

• 3 power cleans (115 lbs)
• 5 pull ups
• 10 push ups
• 15 squats

Dead lifts, push ups and dips

WOD: dead lifts - 3x3

WOD 2 (15, 12, 9):

• push ups
• dips
• 200m run at the end of each run

Single Arm Dumbbell Movements

Single arm craziness today.

WOD (10, 8, 6) of:

• single arm dumbbell power clean + jerk (each arm) 35 lbs
• single arm dumbbell overhead squat (each arm)
• single arm dumbbell power snatch (each arm)
• after each round, run 400m

31 Heroes

I had a chance to participate in the fund raiser in honor of the 31 Navy Seals that died recently. From 31heroes.com:

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

“31Heroes”: AMRAP 31 Min (As Many Reps As Possible)

• 8 Thrusters (155 lbs)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (24in)

While one person is doing the above, the other partner runs 400m with a 40lb sandbag. When the runner gets back, they switch.

This workout was tough. My partner and I completed 138 reps.