WOD 3-30-11

Strength 5x3 Cleans

DWOD

3 rounds for time

20 lunges with 70lb barbell on back

30 box jumps

20 kettle bell swings

5 handstand pushups

WOD 3-28-11 "Crossfit Total"

CFT
1RM of Squat, Deadlift, and Press

Compare to 10-17-10

WOD 03-24-2011 "Elizabeth"

Even though he probably won't see this... Happy Birthday Michael!!!

Strength:

5x5 Press

WOD:

Elizabeth

21, 15, 9

135 lbs Cleans

Ring Dips

WOD 03-22-2011

Strength:

5x5 Deadlift

WOD:

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

WOD 03-21-2011

Strength:

5x5 Bench

WOD:

135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

WOD 3-13-11

Strength: 5x5 Squat

WOD
7 rounds
10 Wall balls 20lbs
10 pullups

WOD 03-09-2011

WOD
AMRAP 12 minutes
3 reps 185 bench
5 reps 225 back squat

Run a mile to cool down

Workout is at 6:30 in the garage.

WOD 03-08-2011

Strength:
5x5 deadlift

WOD
50 double unders
50 pullups
50 kb swings
50 dips
50 burpees
50 knees to elbows
50 air squats

WOD 03-7-2011

Strength:

5x5 Bench

WOD:

Fran:

21, 15, 9

95 lbs Thrusters

Pull ups

WOD 03-04-11

Strength:
Press: 5x5

WOD:
5 rounds
20 Squats 135lbs
20 yrd handstand walk

WOD 03-02-11

Strength:
Bench 5x5

WOD:
21-15-9
Pullups
Dips
Double Unders

WOD 03-02-11

Strength: 5x5 deadlift

WOD:
3 rounds
Run 400 meters
15 Squat Snatches 75lbs
9 handstand pushups

WOD 03-1-2011

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

WOD 02-28-2011

Strength:

Squat

WOD:

21, 15,9

Pull ups

Wall balls

Kettle bell swings