“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
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps 35#
7 Knees to elbows
245/175 pound Deadlift, 7 reps 95#
7 Burpees
7 Kettlebell swings, 2/1.5 pood 1
7 Pull-ups
Scaled considerably, but finished! 41:34
The Seven:
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Crossfit Westchester
Had an awesome workout at Crossfit Westchester in White Plains today. The coach, Chris, was awesome!
NY/NJ Chipper
30 OHS (45lbs)“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
5 rounds of max effort of 30 seconds on, 20 seconds off/rest (1 round consists of 30 seconds of effort and 20 seconds of rest in a rotation of):
Deadlifts, 275/185 lbs 105lbs
Knees to Elbows
Double Unders or Row for calories
93
For time:
40 Box Jump, 24/20 in 20 inches
40 Knees to Elbows
30 Wall Ball 12lbs
30 Knees to Elbows
20 Sumo Deadlift High Pull, 75/55 lbs 42lbs
20 Knees to Elbows
18:08
5 rounds
7 pullups (green)
1 10 second L hang
7 negative ring dips
7 knees to elbows / knees up.
14 minutes
WOD
Low Bar Squat
5-5-5-5-5
Rest 3 minutes between each set 115
Rest 5 Minutes
3 Sets Max Knees to Elbow 8
Rest 2 minutes between each set
3 Sets Max Ring Dips 14
Rest 2 minutes between each set
| 6/22/09 | P | C | F |
| Turkey Bacon 4sl | 1.00 | ||
| cashews 18 | 6.00 | ||
| grapes 2cups | 2.00 | ||
| chicken 5oz | 5.00 | ||
| oil 1 tbsp | 9.00 | ||
| cheese .5oz |
.50 | ||
| popcorn 2cups | 2.00 | ||
| 1 string cheese | 1.00 | ||
| cashews | 9.00 | ||
| sushi | ? | ? | ? |
| total | 7.50 | 4.00 | 24.oo |
| Rx | 11.00 | 6.00 | 26.00 |
| over/under |
PCF
