3x3 Sqt Cln&Jrk, Cln Pll, 1.25 Frt Sqt

06/28/12, CF Hampton Roads, 0900 -

Clean and Jerk
5x95, 3x135, 3x185, 3x205, 3x225

Cln Pull
3x225, 3x245, 3x265

Frt Sqt
3x185, 3x205, 3x225

Hang Clean 4x2

Goal: 2x135, 2x185, 2x205, 2x225

06/19/12, CF Little Rock, 0900 - 135, 185, 205, 225(m)
got rushed, ran out of time, mental distractions, 225 is doable

Snatch Balance 2x7

Goal: 7x135, 7x185

06/19/12, CF Little Rock, 0900 - 7x95, 7x135
too light

Diane

21-15-9
Deadlift 225
Handstand Push-up

*06/14/12, AMP Fitness Box (unaffiliated), 0600 - 5:22 (PR)
heavy back squats before
goal- gt thru 15 dl unbroken

04/23/12. CFRV, 1000 - 8:29 (PR)
All dl's unbroken, hspu's done on 25 plates with abmat between. made it challenging.

01/09/11, CFV, 1200 - 8:31 (PR)
I thought I had a 6:18 not to long ago!!?!?!?!?!??

01/20/10, CFV, 1130 - 11:32
With Steve Garland
a little off of PR but okay because shoulders and tri's blasted and a day 3 wod plus coming back off of a cold.

10/11/09, CFP, 1200 - 11:17 (PR)
first time making it through as Rx'd. Hspu's limiting factor. got kicked hard in shoulder by kirill walking behind him kicking up into his handstands. his heal hit me hard. the left shoulder is aching bad, hopefully just a deep bruise. gym to small, time to expand!

Back Squat 3x8, 2x5, 2x3

06/14/12, AMP Fitness Box, 0600 -

135x8
185x8
235x8
265x5
285x5
305x2
305x1 (2 more spotted)

50 reps of sqt, wllbll, pushup, lat jump, stup, pllup, dbl undrs

• 50 Air Squat
• 50 Wall Ball (20/14#)
• 50 Push UP
• 50 Later Jumps- use a 45 plate as your hurdle. jump sideways over the plate.  over and back is one.
• 50 Situp
• 50 Pull Up
• 50 Double Under (x3 singles)

06/13/12, CF Wichita, 1730 - 15:56

AMRAP in 10: 5 pull-ups, 10 push-ups, 15 squats

AMRAP in 10:
5 pull-ups
10 push-ups
15 squats

06/08/12, Hypoxia CrossFit, 0600 - 11 +3