amrap in 10
7 thruster 115
12 kb swing 53
7 pull-up
Goal - 7 rounds = 182 reps
03/24/10, CFV, 1500 - 4 R = 104 reps
used 135 for the thrusters, 70 for the kb swing, and ctb on the pull-ups
03/19/10, CFSAC, 1230 - 6 R + 7 thrster + 10 kbsw = 173 reps
with eubanks, goss, gilmore
3/23/10
2010 NorCal Sectional - Workout A
amrap in 6
run 800m
ohs 115
Goal - slow down on run, get 40 reps
3/23/10, CFV, 1245 - 27
used 135 for ohs
with eubanks. tetsall was there too.
03/20/10, woodcreek hs, 1130 - 31 reps
with baron, and brooks. sanchez and garvin were there too
03/__/10, RCF, 1100 - 29 reps
with baron, eubanks, weygandt, garvin, and lynn
run 800m
ohs 115
Goal - slow down on run, get 40 reps
3/23/10, CFV, 1245 - 27
used 135 for ohs
with eubanks. tetsall was there too.
03/20/10, woodcreek hs, 1130 - 31 reps
with baron, and brooks. sanchez and garvin were there too
03/__/10, RCF, 1100 - 29 reps
with baron, eubanks, weygandt, garvin, and lynn
3/12/10
2010 Hawaii Sectional - WOD 5 Gauntlet
WOD 5 (Sunday) "The Gauntlet"
30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
"Jackie"
1000M Row
50 Thrusters (45# Men/ 30# Women)
30 Pull-ups
- then -
"Karabell"
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
- then -
AMRAP of "Cindy" in the remaining 30 minutes
03/12/10, CFV, 1430 - 1
30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
"Jackie"
1000M Row
50 Thrusters (45# Men/ 30# Women)
30 Pull-ups
- then -
"Karabell"
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
- then -
AMRAP of "Cindy" in the remaining 30 minutes
03/12/10, CFV, 1430 - 1
3/11/10
SD AZ 2010 Sectional WOD 1
3 rounds
15 deadlift 225
21 kb swing (2 pood) USED 53
run 400 m
03/11/10, CFV, 1430 - 14:57
15 deadlift 225
21 kb swing (2 pood) USED 53
run 400 m
03/11/10, CFV, 1430 - 14:57
3/9/10
Tabata This!
“Tabata This!”
Complete 8 intervals of 20sec on, 10sec off of each exercise. Rest 1 minute between stations.
Score is total of each exercise’s lowest round:
Squat
Pull-up
Push-up
Sit-up
Row
Goal - to game it only
Pull-Ups [8]
Push-Ups [9]
Sit-Ups [9]
Squats [16]
Rower [8]
Score = 50
03/16/10, CFV, 1200 - 43
didn't game it, hard from the start.
Row = 7, Squat = 15, pull-up = 6 , push-up = 7, sit-up = 8
08/31/09, CFP, 1530 - 39
Squat 15 15 15 15 15 15 15 15 [15]
Pull-up 9 9 8 6 6 6 6 6 [6]
Push-up 10 10 10 8 8 6 6 6 [6]
Sit-up 9 9 9 9 8 8 8 6 [6]
Row 6 [6]
Complete 8 intervals of 20sec on, 10sec off of each exercise. Rest 1 minute between stations.
Score is total of each exercise’s lowest round:
Squat
Pull-up
Push-up
Sit-up
Row
Goal - to game it only
Pull-Ups [8]
Push-Ups [9]
Sit-Ups [9]
Squats [16]
Rower [8]
Score = 50
03/16/10, CFV, 1200 - 43
didn't game it, hard from the start.
Row = 7, Squat = 15, pull-up = 6 , push-up = 7, sit-up = 8
08/31/09, CFP, 1530 - 39
Squat 15 15 15 15 15 15 15 15 [15]
Pull-up 9 9 8 6 6 6 6 6 [6]
Push-up 10 10 10 8 8 6 6 6 [6]
Sit-up 9 9 9 9 8 8 8 6 [6]
Row 6 [6]
3/8/10
3 rds, 10 chst to bar pllups, 10 frnt sqts, 10 burpees
3 rounds for time of:
10 Chest-to-Bar Pullups
10 Front Squats, (165/105)
10 Burpees
03/08/10, CFV, 1430 - 7:03
10 Chest-to-Bar Pullups
10 Front Squats, (165/105)
10 Burpees
03/08/10, CFV, 1430 - 7:03
3/3/10
3 rds, 21 bj, 21 pshup, 21 stup
3 rounds of:
21 Box Jump
21 Push-up
21 Sit-ups
03/03/10, CFV, 1500 - 5:38
21 Box Jump
21 Push-up
21 Sit-ups
03/03/10, CFV, 1500 - 5:38
3/2/10
3 rds, 25 pwr sntch, 20 pllup, 20 ring dips, finish with 500 row
3 rds
25 pwr sntch 75#
20 pllup
20 ring dips
finish with 500 row
03/02/10, Rocklin CrossFit, 1300 - 23:00 ++
cashed out !!!!!
2nd wod of day
25 pwr sntch 75#
20 pllup
20 ring dips
finish with 500 row
03/02/10, Rocklin CrossFit, 1300 - 23:00 ++
cashed out !!!!!
2nd wod of day
3 rds, 10 sqt cln, 15 t2b
3 rounds
10 squat clean 135
15 toes to bar
03/02/10, CFSAC, 1000 - 6:33
With Eubanks
10 squat clean 135
15 toes to bar
03/02/10, CFSAC, 1000 - 6:33
With Eubanks
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