Friday, September 03, 2010

Workouts

Most Recent Workouts

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 AthleteWorkoutDateSorted By Date In Descending OrderWorkout Summary
Natasha ReynoldsKB snatches, PU and push-ups9/2/20105 rounds of

AMRAP 26 lb KB snatches, right arm
AMRAP pull-ups
AMRAP 26 lb KB snatches, left arm
AMRAP push-ups

KBR: 15-12-10-10-12
PU: 15-10-11-10-11
KBL: 11-10-10-10-10
Push: 15-10-13-15-14

Total: 59KBr+57PU+51KBl+67push = 234
Chad McQuearyDeadlift 5x39/2/2010

WU: 55x3, 135x3, 185x3

Deadlift 5x3    225x3, 245x1, 225x3, 225x3, 235x1,f,f

5 Rounds for time: 7 Swings, 9 Ring Rows, 11 Jumping Pullups, 13 Pushups, 3' Explosive   Time: 17:17

Natasha Reynoldsdeadlifts8/31/201075x6, 95x5, 115x3, 135x3

155x1, 165x1, 185x1, 195x1, 200 F,F
Natasha ReynoldsCooper8/30/201015-12-9

Overhead throw, 14 lb MB - 10m
Push throw, 14 lb MB - 10m
Push Jerk, 75#

Time: 19:58


Natasha ReynoldsOHS ladder8/26/2010With a continuously running clock, do 1 OHS the first minute, 2 OHS the second minute, ..., continue for as many minutes as possible.

I used 55 lbs, completed 8 rds + 6 OHS

Total: 42 OHS
Natasha ReynoldsErrands II8/25/20105 Rounds for Time of:

40M Bear Crawl in NN Seconds

Box Jumps NN reps

Total time: 19:53
Total reps: 148

30-32-32-27-27
Scott SedberryErrands II8/24/2010

5 Rounds for Time of: 

40M Bear Crawl in NN Seconds

Box Jumps NN reps

Rounds: (1) 15, (2) 16, (3) 16, (4) 18, (5) 19 = Total 84 BJs Time: 9:15

 

Natasha ReynoldsGrace8/23/2010Clean and Jerk, 85#
30 reps for time

TIME: 7:45
Scott SedberryAnnie8/23/2010

For Time: 

50-40-30-20-10

Double Unders + Situps

Time: 7:32

Scott SedberrySolo Work Out - KB Situps-DeadLifts-KB Swings-DUs8/21/2010

For Time: 

3 Rounds of: 

(5) KB Situps (35#)

(10) Deadlifts (155#)

(15) KB Swings (35#)

(20) DUs

Time: 9:14

Natasha ReynoldsLynne8/20/20105 rounds of

AMRAP bench press, 65#
AMRAP pull-ups

BP: 11-10-11-11-10
PU: 15-12-13-11-13

Total: 53 BP + 64 PU = 117
Natasha ReynoldsAnnie8/19/2010"Annie"

50-40-30-20-10

Double-unders
Sit-ups

Time: 10:43
Scott SedberrySolo Work Out - Norwegian Wood - Modified8/19/2010

4 Rounds of

2 Min Amrap of BW Squats (185#) + Explosive Push Ups

(7) Squats + 17 PUs

(7) Squats + 10 PUs

(7) Squats + 12 PUs

(7) Squats + 16 PUs

Scott SedberrySolo Work Out - Deadlifts-KBs & DUs + Baby Grace8/18/2010

For Time: 

(10) Deadlifts (185#)

(20) KBs (35#)

(30) DUs

Time: 13:00 +;/-

Baby Grace 30 Clean Jerks @ 85# for time

Time: 4:54.

Sherry Papworthstep ups and ring rows8/17/201010-9-8-7-6-5-4-3-2-1
Step ups 24"
Ring rows
Time 9:23
Natasha Reynoldsrun and snatches8/13/2010800 m run
21 power snatches, 65 lbs
400 m run
15 squat snatches, 65 lbs
200 m run
9 snatch balances, 65 lbs

20 min cap

Completed:
800 m run, 21 power snatches
400 m run, 13 power snatch + OHS

Scott SedberryKB Pain Medley8/11/2010

2 Rounds for Time:

25/25 KB Snatches

20M Lunges with KB Overhead

10 KB Sit Ups

(25) Swings

Time: 22:47 (not sure about the time here)

 

Natasha ReynoldsSPx10 and KB8/10/2010Shoulder press: 50lbs x10

2 rounds of
25/25 KB snatches, 26lbs
20m lunges, with 35lbs KB overhead
10 situp-squats, 26lbs
25 KB swings, 35lbs

Time: 24:58
Natasha Reynoldsback squats8/9/2010Back Squats: 45x5, 75x5
95x3, 115x3, 120x3
Scott SedberryPullup Ladder8/9/2010

12Min. Pullup Ladder

1 PU - 1 min

2 PU - 2 min...etc...

(9) Complete Rounds + 2 Rounds with 8 PUs.

Total: 61 Pullups (Lame)

Sherry PapworthRow and Squat8/9/20104 rounds of
500 M Row
25 window squats
TimeL 20:40
Scott SedberrySolo Work Out 8/8/2010

3 Rounds for Time:

(10) Thrusters (95#)

(15) KB Swings (35#)

(20) Double Unders

(25) Box Jumps (24")

Time: 12:11

Natasha Reynoldsteam workout 28/7/2010Team of 3,

3 rounds of
AMRAP Hang Power Clean, 75#
AMRAP pull-ups

Barbell cannot touch the ground until all 3 team members are done with 3 rounds of cleans.

I was with Anna and Alli. We got 178 reps total.
Natasha ReynoldsDL and HSPU8/6/20105 rounds of

1 Deadlift
AMRAP HSPU

Deadlifts: 185 - 190 - 175 - 175 - 185
HSPU: 10 - 10 - 3 - 5 - 7

Score: 126
Josh PapworthDL & HSPU8/6/20105 Rounds of:
DLx1
AMRAP HSPU Rx'd
Rest as needed

DL:275,285,295,305 (PR),315,f,f,305,f,300
HSPU: 10,10,7,7,6
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CrossFit HQ WODs

CrossFit.com Main WOD

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Fri, 03 Sep 2010 22:00:00 -0500

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Chris Spealler 11:33 (210/140/105lbs), Rob Orlando 9:24 (277/185/138lbs, power clean), Mike McKenna 11:03 (255/170/127lbs, power clean), Graham Holmberg 17:37 (280/185/140 lbs), Kristan Clever 18:34 (205/135/103lbs), Elyse Umeda 19:20 (95/125/185 lbs), Valerie MacKenzie Voboril 20:10 (205/135/105lbs), Rebecca Voigt 45:54 (225/150/115lbs), Miranda Oldroyd 54:34 (215/140/115lbs). Post time to comments.

Compare to 100218.

ChannelMazeOHfish_th.jpg

Enlarge image

Channel Maze.


"The History of the USAW and Team CrossFit" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Chris Spealler - video [wmv] [mov]

WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov]

From the vault:
WOD Demo with Gillian Mounsey - video [wmv] [mov]
WOD Demo with Nicole Carroll - video [wmv] [mov]


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- Mark Twain

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