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.

Another ass kicking

WOD (5 rounds):

• 20 Double Under
• 10 Power Snatch (65/95)
• 20 Double Under
• 10 Ring Dip
• 20 Double Under
• 1 minute Rest

Completed in 20:38.

Killed it

I felt like crap when I got to the gym and started warming up. I was thinking about how the WOD was going to kick my ass. Then, just before go time, I thought to myself. "eff that. I'm gonna kill this." That's what I did.

WOD (for time):

• 400m run
• 15 thrusters (95 lbs)
• 250m row
• 12 ring dips
• 1 rope climb
• 9 ring dips
• 2 rope climbs
• 6 ring dips
• 3 rope climbs
• 250m row
• 15 thrusters
• 400m run

Time: 13:08.

21

WOD:

• 50 double unders
• 10 dead lifts (205 lbs)
• 21 ring dips
• rest 3 mins
• 50 double unders
• 10 dead lifts
• 21 pull ups
• rest 3 minuts
• 50 double unders
• 10 dead lifts
• 21 burpees

Hanging Power Cleans

WOD (3 rounds):

• 7 hang power cleans (115 lbs)
• 7 ring dips
• 7 box jumps

Then: 75 double unders

Then (3 rounds):

• 5 hang power cleans
• 5 ring dips
• 5 box jumps

Then: 400m row

3 rounds:

• 3 hang power cleans
• 3 ring dips
• 3 box jumps

End with a 400m sprint.

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.

Cleans

WOD:

• 800m run
• 7 ring dips
• 7 cleans (115 lbs)
• 400m run
• 11 ring dips
• 11 cleans
• 200m run
• 14 ring dips
• 14 cleans

I finished in 16:30.

Dead lifts, High box jumps, and ring dips

WOD:

3 rounds of:

• 7 dead lifts (205 lbs)
• 5 high box jumps (higher than the normal box)
• 3 ring dips

400m run

3 rounds of:

• 7 high box jumps
• 5 dead lifts
• 5 ring dips

400m run

3 rounds of:

• 7 ring dips
• 5 high box jumps
• 3 dead lifts

My time was 15:21.

Power cleans + ring dips

WOD:

• 7 power cleans (115 lbs)
• 7 ring dips
• 5 power cleans
• 5 ring dips
• 3 power cleans
• 3 ring dips

Rest 3 minutes. Do it again. 3 times.

Fun Workout

Annie brought us a fun workout today.

WOD (5 rounds):

• 7 back squats (185 lbs)
• 10 walking lunges with 40 lb dumbbell overhead (right arm)
• 2 rope climbs
• 10 walking lunges with 40 lb dumbbell overhead (left arm)
• 7 ring dips

My time was 20:18

Technique day

We took it easy and worked on our cleans.

WOD (5 rounds):

• 5 cleans - perfect form (95 lbs)
• 20 dumbell presses (30 lbs)
• 12 pull ups
• 12 ring dips

July 2

WOD:

800M run

then 8 rounds of:

• 1 muscle up
• 2 ring dips
• 3 high box jumps
• 4 overhead lunges with a plate (45 lbs)
• 5 KBS with a bell heavier than usual (70 lbs)

Finish with an 800M run

Love the ring dips

WOD:
10, 8, 6, 4, 2 reps of:

• dead lifts  (body weight)
• hanging dumbbell cleans (1/2 body weight)
• ring dips

My time was 9:18.

Not Feeling It

Everything seemed hard this morning.

WOD (5 rounds):

• 10 ring dips
• 10 chest-to-bar pull ups (C2B)
• 10 power cleans (135 lbs)
• 200m run

My time was 21:35.

Monday, April 26

This workout was in honor of a member of CrossFit Santa Cruz Central turning 83. I'll be happy if I'm not using a walker at 83, let alone doing CrossFit. Happy birthday, Vilma!

WOD:

• 1 rope climb
• 2 100ft lunge
• 3 muscle ups
• 400m run
• 5 HSPU
• 6 burpee/box jump
• 6 maneaters (40#/20#)

Start with 1 rope climb. Then move on to the lunges and go back and repeat the rope climb. Then move to 3 muscle ups, 2 lunges and 1 rope climb etc…..You are always working backwards so that each round ends with a rope climb. By the end you will have completed 83 reps of work in honor of Vilma’s 83rd birthday!

My time was 35:47. I'm just glad I survived this one.