12062010

Squat
5-5-5
85-110-115(3)

21-15-9
Unbroken Hang Power Cleans (75/55) 45/35
Unbroken Push Press (75/55) 45/35
Unbroken Box Jumps – Step ups

9:04

11012010 Low Bar Back Squat

Low Bar Back Squat
5-5-5
105-105-105

3 Rounds:
30 Overhead Plate Lunges (45/25) (30 total lunges, not 30 on each leg)
20 Ring Rows
10 Burpee Box Jumps

16:17. Mostly rx’d. I bent my knees on the ring rows after the first round.

Lunge!

Row!

And jump!

 

10042010

1 Rep Max Back Squat
135

WOD
2 Min Wallball, 20@10′, 12@8′
1 Min Rest
2 Min Push Press, 75/55
1 Min Rest
2 Min KB Swing, 1.5/1
1 Min Rest
2 Min Box Jump, 24/20
131 RX

08022010 – Helen

Low Bar Back Squat

3-3-3-3-3

75-95-114-125(1)-125F

Helen (one red band, 30lb KB)

16:14 ( i think)

07192010

Low Bar Back Squat

5-5-5

Quads soooo sore

105F-105F-85

5 200M Rows

56.7

54.1

57.4

57.1

58.7

06142010 CrossFit Total

CrossFit Total
1RM Squat – 115
1RM Press 70
1RM Deadlift 175 (PR)

360

You have three attempts after warm-ups on each lift to set a 1 rep max.

Crossfit Stigmata:

04052010

Squat

Establish a new 1 RM max. Previous 125

135

Back off to 80% of that 1RM

5-5-5

110-105-105

Tabata

8 Rounds of 20 seconds on and 10 seconds off

Push-ups

Sit-ups

170

03222010

3-3-3-3-3

Low Bar Back Squat

65-85-95-95-95

21-15-9

One Armed Squat Clean 15lbs

Ring Rows

9:10

02082010

Low Bar Back Squat
3-3-3-3-3 (85-90% 1RM)

85-105-105-115-115

3 Rounds
5 Weighted Pull-ups (50/25 lbs Dumbbells)   Sub Ring Rows
10 DB Single Arm Hang Power Snatch (use weight used for pull-ups)  - 20lbs
5 Burpees

4:53

01252010

Back Squat
5-5-5 (80% of 1RM Established 100118)

105-125f-105

1 round of 50 Double-Unders 150 singles
3 rounds of:
10 Ring Dips red and tan
15 KB Swings, 2/1.5 pood -1 pood Russian Swing
1 round of 50 Double Unders 150 singles
8:16