Finally the Weekend WOD

Posted: August 10, 2012 in Uncategorized

Strength: Front Squat 5×3

 

WOD: 21-15-9 for time:

KB Swing @ 70/55

GHD Sit ups

Burpee

 

Looks pretty tough!

Thursday off day(kinda)

Posted: August 10, 2012 in Uncategorized

No WOD, but tennis with a high level college player, legs felt good!

Hump Day WOD

Posted: August 10, 2012 in Uncategorized

Strength: Power Snatch 5×1 (EXACTLY 2 min rest b/w)

Weight: 155

WOD: 5 sets: 2 min on/1 min off
5 Push Jerk @ 135
10 C2B Pull ups
Max DU in remaining time

My hands were ripping on the chest to bar pullups, but the push jerk was light and I killed the double unders, great WOD.

WOD: 3 rounds for time:
500m Row
25 KB Swing @ 55/35
25 Burpees

This WOD will be completed after 2 hours of tennis, hopefully my legs have something left for me! ( Always learn and play new sports right?) 

Back to Work Monday 8/6 WOD

Posted: August 7, 2012 in Uncategorized

Strength: 2 Deadlifts EMOM(every minute on minute) x 8

WOD: 12 min AMRAP

4 HSPU

6 Squat Cleans @135/95#

8 T2B

 

This was absolutely brutal, got to love the BFC programming. 

Saturday Buckeye WOD

Posted: August 7, 2012 in Uncategorized

I was in Columbus for the weekend so a few of us did this WOD in our friend Peps apartment on Saturday morning.

for time:

100 burpees

100 hand release pushups

100 situps

100 squats

My time: 19:07

This WOD was a crusher after a long night of drinking, it needed to be done though!

 

Sunday is always an off day!

Friday 8/3 WOD

Posted: August 3, 2012 in Uncategorized

Strength: Clean and Jerk 5×1 @ 85% 1RM (2 min Rest b/w)

WOD: 3 rounds for time:
10 Power Snatch @ 135/95
30 WB(wall ball)
10 T2B(toes 2 bar)

This will be my last WOD of the week, I take Saturday and Sunday off from crossfit. I will definitely get workouts in tomorrow and Sunday, just not at Black Flag.