12072010 – Dirty 30

“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (1.5/1)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20/16)
30 Burpees
30 Double Unders – subbed singles

18:56

10262010

2 Squat Snatches (~80% of 1RM) 42lbs
Run 400m
2 Squat Snatches
20 Jumping Pull-ups
2 Squat Snatches
Run 400m
2 Squat Snatches
20 Burpees
2 Squat Snatches

10:50

08202010 – Snatch Balance

Snatch Balance
2-2-2-2-2-2

35-35-35-45-45-45

15 Minute AMRAP
15 Wall Ball (12/8)
15 Jumping Pull-ups

10

05082010 Crossfit Westchester

Crossfit Westchester

Had an awesome workout at Crossfit Westchester in White Plains today.  The coach, Chris, was awesome!

NY/NJ Chipper

30 OHS (45lbs)

30 Toes to Bar (knees to elbow… same diff)

30 Pullups (Jumping)

30 Cleans (45lbs)

30 SDHP (45lbs)

30 Air Squats

30 KBs (35)

16:33

04272010 – Filthy 50

“Filthy 50″
50 Box jump, 16  inch box
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (35)
50 Back extensions/Stiff Leg Deadlift (95/65)
50 Wall ball shots (20/12)
50 Burpees
50 Double unders

scaled to 30. too easy

21:20

02092010 – Jackie

“Jackie”
1000m Row
50 Thruster (45lbs/35lbs) Scaled to 30, 35lbs
30 Pull-ups – Jumping Pullups

11:46

01042010

Front Squat
1-1-1-1-1-1

75-85-95-105-115Fail-105

3 Rounds
15 Thrusters, 35% of your 3RM Push-press  35 for two rounds, 12 for last round.
15 unbroken Pull-ups  jumping pullups

5:02

Made the best Paleo Pancakes for dinner

Click for Scott Hagnas' recipe