10032010

“Freddy’s Revenge”
5 Rounds:
5 Shoulder to Overhead (185/125) 70 for 2 rounds, 65
10 Burpees
8:49

07212010 – Push Jerk PR

Push Press 2-2-2-2
55 75 85f 80

Push jerk
90 PR (1) 75 (2)

150 KB Swings (1.5/1) 30lbs
Every minute on the minute stop and complete 5 burpees.

10 minute cut-off.

65

04032010

“Canadian Crippler”
30 Pull-ups
15 Deadlifts (225/155lbs) 105
400m run
30 Push-ups
15 Push Press or Jerk (135/85lbs) 55
30 Squats
15 Front squat (135/85lbs) 55
400m run
15 Deadlifts (225/155lbs) 105
30 Pull-ups

26:50

12302009

Jerk
1-1-1-1-1-1

55-55-65-65-75-75

Metcon:

42 8ft Wall Ball, 20/12 lbs  8lbs
21 Pull-ups
30 Wall Ball
15 Pull-ups
18 Wall ball
9 Pull-ups

10:38

Stay In School

12162009

Push-Jerk
3-3-3-3-3

35-55-65-65-75

—————

AMCaloriesAP in 3 Minutes
Row

30
-
Rest 60 seconds
-
AMRAP in 3 Minutes
3 Burpees (jump and touch the pullup bar at the top of each burpee, 8′ for men, 7′ for women)
3 Chest-to-Bar (CTB) Pull-ups jumping pullups

7 rounds
-
Rest 60 seconds
-
AMRAP 3 Minutes
1 x Power Snatch, 95/65 lbs
1 x Snatch Balance, 95/65 lbs 32lbs
1 x Overhead Squat, 95/65 lbs 32lbs
1 x Hang Squat Snatch, 95/65 lbs

15 rounds

04192009

Cashews                         5F

——————————

Bagel /CC              4C   2F

—————————–

Cheese, cashews. 2P  5F

—————————-

Chicken                 7P 3C  1F

cheese

corn tortilla

cholula

—————————

cashews                       3F

—————————

Pellegrino               4C

9P  11C  16F

WOD

7 Rounds for time:
3 Push Jerk, 45lbs
6 pull up
9 box jump 20 in

13:09