WEDNESDAY 151021
3 rounds for time of:
Row 500 meters
21 burpees
95-lb. thrusters, 12 reps
Row 500 meters
21 burpees
95-lb. thrusters, 12 reps
10/31/15, cfrv, 1730 - 16:15
*am was wstb at sac acad
10/31/15
10/29/15
10/28/15
Isabeth C2B on the Run
10/28/15, CFRV, 1200 - 17:46
15-12-9
Pwr Sntch 135
C2B
Run 800/600/200
*man this one was like working out with the emergency break on. really exhausted and sore from yesterday's 13.3 and the academy workout that night. the plan was this:
21-15-9
Pwr Sntch 135
C2B
Run 800
I changed it due to time and I am glad i did. at 21-15-9, 115# would be better. i should have made the last run 400m oops. A good version would have the last run at 400m or look like this:
15-12-9
Pwr Sntch 135
C2B
Run 800/600/200
*man this one was like working out with the emergency break on. really exhausted and sore from yesterday's 13.3 and the academy workout that night. the plan was this:
21-15-9
Pwr Sntch 135
C2B
Run 800
I changed it due to time and I am glad i did. at 21-15-9, 115# would be better. i should have made the last run 400m oops. A good version would have the last run at 400m or look like this:
10/27/15
CrossFit Open 13.3 - amrap 12: Karen, 90 Du's, 30 mu
10/27/15, CFRV, 1200 - 249
mu's were false grip with maybe not full extension at bottom. tried to go 30's on wb. 30,30,25, 15, 10, 11, 9. du's were great. karen time was about 7:46
01/26/14, cfrv, 1430 - 249
02/13 - 249
mu's were false grip with maybe not full extension at bottom. tried to go 30's on wb. 30,30,25, 15, 10, 11, 9. du's were great. karen time was about 7:46
01/26/14, cfrv, 1430 - 249
02/13 - 249
10/25/15
5 rds cndy / isabel / 5 rds cndy / grace / 5 rds cndy
10/19 Monster Mash
For time:
5 Rounds of Cindy
Isabel
5 Rounds of Cindy
Grace
5 Rounds of Cindy
10/25/15, cfrv, 1400 - 27:47
10/25/15, cfrv, 1400 - 27:47
10/19/15
5 rds: Run 800m, 15 HR push-up
10/19/15, John Piches Park, 1200 - 26:25
*At John Piches park in Roseville. run down trail and back-up. push-ups at top of hill.
get a better timing system next time.
10/18/15
30 dl 185, 30 cal row, 30 ohs 95
WEDNESDAY 151007
For time:
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps
Post time to comments, or find a team and complete Team Series Event 6.
III. 10/18/15, cfrv, 1400 - 6:42
10/16/15
Isabel (Squat) 165
10/16/15, cfrv, 1200 - 25:44 (squat snatch) like 6or7 misses
not fast, but all squat snatchtes and some really good reps.
not fast, but all squat snatchtes and some really good reps.
10/13/15
amrap 30: 12 lng, 15 ghd, 15 hip ext, 5 mu
MONDAY 151005
Complete as many rounds as possible in 30 minutes of:
12 walking-lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
12 walking-lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
Post rounds completed to comments.
Compare to 140809.
10/13/15, CFRV, 1200 - 6 rounds + 44 reps (326 reps)
10/12/15
10/9/15
10/7/15
"Jennifer" amrap 26: 10 pllup, 15 kb 53, 20 bj 24"
FRIDAY 150925
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
10/07/15, cfrv, 1200 - 8 + 26
10/3/15
4 rds: 30 psh-ups, 20 frt sqt 115, 20 psh prs 115, 30 ghd
THURSDAY 150924
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups
*10/03/15, CFRV, 1430 = 43:09
*am workout of 400m repeats, pull-ups, dips, monkey bars, 99 yard obstacle course, push-ups, flutter kicks, sit-ups, burpees, sprints
this will be a fun one to try fresh.
10/2/15
Subscribe to:
Posts (Atom)