"Del"

TUESDAY 120327

"Del"

For Time:

25 Burpees

Run 400 meters with a 20 pound medicine ball

25 Weighted pull-ups with a 20 pound dumbbell

Run 400 meters with a 20 pound medicine ball

25 Handstand push-ups

Run 400 meters with a 20 pound medicine ball

25 Chest-to-bar pull-ups

Run 400 meters with a 20 pound medicine ball

25 Burpees

04/27/12, CFRV, 0800 - 20:34

Max set ring dip

*04/24/12, CFRV, 0800 - 20

2 rnds: 50 pull-ups, 15 squat clean and jerk 155/105

04/24/12, CFRV, 0700 - 14:54
20, 16, 8, 6 pull-ups rd1. 5x10 pull-ups rd 2

5 rounds of 5 OHS 115/75, 15 box jump 30"/24"

5 rounds of 5 OHS 115/75, 15 box jump 30"/24"

 *04/21/12, CFRV, 0700 - 8:30 go heavier on the ohs next time or up the reps to 10

AMRAP in 8: 5 Pll-up, 10 push-up, 3 sqt cln 155, run 100 yds

Next time do 5 squat cleans AMRAP in 8: 5 Pll-up, 10 push-up, 3 sqt cln 155, run 100 yes 04/21/12, CFFRV, 0700 - 5 rds + 15 reps

5 Deadlift, 5 Hang Clean, 5 Front Squat, 5 Push Jerk

*04/19/12, CFRV L2, 0700 - :31 @ 135#

3 rds of Row 250+500+750 (rest 1:1)

04/09/12, CFRV, 1600 - 2 rounds

Row 250 - 42.6
Row 500 - 1:40
Row 750 - 2:42

Row 250 - 45.3
Row 500 - 1:47.9
Row 750 - 2:47.4

AMRAP in 10: 21 SDHP, 15 wallballs, 9 burpees

04/09/12, CFRV, 0800 - 3 rds + 37 reps

Goal 2011-11-20 : Grace at 225 in less then 10 minutes

Grace
225 < 10 min

Goal
04/27/12 - 225
04/20/12 - 205
04/13/12 - 185

04/06/12, CFRV, 1500 - 24 reps in 26:00

Due Date - Saturday Feb 18 - 13 weeks?

*12/30/11, CFRV, 1500 - 6:40 (175)

12/2/11, CFRV, 0800 - 4:52 (165)

Push Jerk 1-1-1 for max

04/02/12, Full Force CrossFit (CrossFit Santa Clarita Valley, 0800 - 245(pr)
5x95, 5x135, 1x185, 1x205, 1x225, 1x245, 1x255(m)

01/17/11, CFV, 1430 - 115x5, 145x5, 185x1, 205x1, 215x1, 220(m)

09/22/10, CFV, 1500 - 215, 225(m)

5 rds: 5 soh, 10 burpees

*04/02/12, Full Force CrossFit (CrossFit Santa Clarita Valley), 0800 - 4:31 used 125 (about 50% of arm)