Schedule Reminder! Morning and Lunch are normal. Only 5:30PM Class on Thursday.
Closed until Monday!
WOD
10 Minute AMRAP of
- 10 Overhead Squats (89 / 67)
- 10 Toes to Bars
- 5 Burpees
Rest 1 Minutes.. Then…
Sandbag clean ladder (go until round 20 or as far as you can go):
- First minute: 10 sandbag cleans
- Second minute: 11 sandbag cleans
- Third minute: 12 sandbag cleans
SCORE as 1 Point per Round of AMRAP and 1 Point per Completed Round of Sandbag Cleans.
No sandbags here, should I just use a 30# barbell and do regular cleans?
akuma
in a bag. Might squirm a little.
He’s only 17 lbs … that’s not rx’d. 🙂
so put Lily in there, too
this is getting cruel. just do 1 in each arm
SP 3,3,3,1,1,1@ 50/55×2 60×1
Tabata kbs@30lbs=62
tabata wall sits
Tabata front planks
Tabata side planks- 4 intervals each side (10 sec work/8 rest)
Hearing the timer at 10 min. was bittersweet and had plenty of gas left for the cleans so I throttled the AMRAP too much
AMRAP: 2 burpess shy of 5 rds. Rx’d
Sandbag Clean Ladder: 9 min. + 13 cleans 58#
@YMCA Saratoga Springs
6 rnds of AMRAP (35# OHS, KTE)
5 rnds of ladder (45# power clean with bar)
= 11 awesome stares from people bench pressing and swinging their entire bodies for bicep curls 🙂
For the record I didn’t think I was THAT bad this year…
5 rds exactly — 50# OHS, 20 DUs subbed for burpees.
I was a bad girl … I could not bring myself to flop on the floor and do burpees at this gym. No way. I was getting enough stares for the OHS. Double-unders seemed like a respectable sub since I could remain vertical.
7 rds (up to 16 cleans) w/45# bar. The bars here seem really fat and I couldn’t hook grip, so this was murder on my forearms.
14,92 @67# & 32# (4 rounds, 10 OHS, 10 T2B, 3 Burpees and all rounds is SBC)
AMRAP: 6 rds (20#, knee raises)
Ladder: 8 rds (22# sandbag)
= 14
Could’ve gone higher on the sandbag, but I’d never done it before so I wasn’t sure what to expect.
Also, thanks for the awesome gypsy punk soundtrack to our tiny class, Ben!
Sure sounded like honky tonk country to me.
On 12/24:
12 Days, same bar for all oly’s
1 Burpees
2 Push Press (95)
3 Front Squats
4 KB (1)
5 DL
6 Box Jumps (24)
7 Lunges with weights (40 total)
8 Russian Twists (20)
9 Situps
10 Squats
11 Hang Power Clean
12 400m run
16:24
*Crossfit Lewes
@ CF Telluride (12 Days Style)
1 HSPU
2 Strict Pullups
3 Power Cleans (95)
4 Cartwheels
5 burpees
6 pushups with one arm touching your chest
7 ktes
8 box jumps
9 jumping russian lunges
10 kb swings (53)
11 thrusters (95)
12 turkish getups (30)
32 Minutes
@Crossfit Lynchburg (kind of…actually did the workout at parents’ house)
1 mile run warmup
20x BS @67# (45 pounds less than 5repmax)
Partner workout with Alex (10:48)
50 – 25 – 25 situps
50 – 25 – 25 air squats
(partner rests while other partner does each set)
Christmas WOD 12/25 (thanks to Jason)
on soccer field:
sprint to 50 yd line
walking lunges back
15 burpees
20 jumping air squats
25 situps
1/2 suicide (run to 18 yd line, back, run to 50 yd line and back)
burpees/jas/situps again
full suicide (1/2 plus two more runs to far 18 yd line and far goal line)
burpees/jas/situps
1/2 suicide
burpees/jas/situps
walking lunges to 50 yd line
sprint back
18:55 and man that was awful
13:50 on the above wod – that last set of walking lunges was terrrrrrrrible
Boxing Day sunrise hill run (Tumamoc — 1.55 miles straight up 730′)
20:13 (including a 30 second rest at the halfway point to catch breath and psyche myself up for the [much steeper] 2nd half which ended up being me running the zigs and walking the zags but at least I did that without any stops). Hoping for around 18min next week (without the stops and less walking).
Walked the way down and the last 400m included me giving my mom a piggy back ride since her almost healed sprained ankle was acting up. Yay for being useful!
12/25/10
mainsite WOD DT: 5 rds of 12 deadlift, 9 HPC, 6 push jerks
9:02 @ 65# for 2 rds, 60# for the rest
SP 3-3-3-1-1-1 because hey, my arms aren’t smoked yet: 55,60,65,70×3
12/26/10
5×5 Thrusters: 65,70,75,75,80
jumping muscle ups 3×5 (man did i get funny looks setting up the rings…)
Crossfit Lewis 12/24
12 Days:
1 Burpee
2 Push Press (67#)
3 Front Squats (67#)
4 KB (35#)
5 DL (67#)
6 Box Jumps (24)
7 Lunges with weights (30#)
8 Russian Twists (14#)
9 Situps
10 Squats
11 Hang Power Clean (67#)
12 400m run
17:20
12/25 – Mainsite WOD
Tabata “Bottom to Bottom” Squat
Run 1 mile (in new Nike frees!)
18/18/16/15/15/14/12/12
Mile(ish): 7:20
Messed up the “bottom to bottom” because was resting in passive bottom position. Was actually supposed to be active whole time… still was TERRIBLE.