Friday, September 03, 2010

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Most Recent Workouts

Athlete	Workout	Date	Workout Summary
Natasha Reynolds	KB snatches, PU and push-ups	9/2/2010	5 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 McQueary	Deadlift 5x3	9/2/2010	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 Reynolds	deadlifts	8/31/2010	75x6, 95x5, 115x3, 135x3 155x1, 165x1, 185x1, 195x1, 200 F,F
Natasha Reynolds	Cooper	8/30/2010	15-12-9 Overhead throw, 14 lb MB - 10m Push throw, 14 lb MB - 10m Push Jerk, 75# Time: 19:58
Natasha Reynolds	OHS ladder	8/26/2010	With 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 Reynolds	Errands II	8/25/2010	5 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 Sedberry	Errands II	8/24/2010	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 Reynolds	Grace	8/23/2010	Clean and Jerk, 85# 30 reps for time TIME: 7:45
Scott Sedberry	Annie	8/23/2010	For Time: 50-40-30-20-10 Double Unders + Situps Time: 7:32
Scott Sedberry	Solo Work Out - KB Situps-DeadLifts-KB Swings-DUs	8/21/2010	For Time: 3 Rounds of: (5) KB Situps (35#) (10) Deadlifts (155#) (15) KB Swings (35#) (20) DUs Time: 9:14
Natasha Reynolds	Lynne	8/20/2010	5 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 Reynolds	Annie	8/19/2010	"Annie" 50-40-30-20-10 Double-unders Sit-ups Time: 10:43
Scott Sedberry	Solo Work Out - Norwegian Wood - Modified	8/19/2010	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 Sedberry	Solo Work Out - Deadlifts-KBs & DUs + Baby Grace	8/18/2010	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 Papworth	step ups and ring rows	8/17/2010	10-9-8-7-6-5-4-3-2-1 Step ups 24" Ring rows Time 9:23
Natasha Reynolds	run and snatches	8/13/2010	800 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 Sedberry	KB Pain Medley	8/11/2010	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 Reynolds	SPx10 and KB	8/10/2010	Shoulder 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 Reynolds	back squats	8/9/2010	Back Squats: 45x5, 75x5 95x3, 115x3, 120x3
Scott Sedberry	Pullup Ladder	8/9/2010	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 Papworth	Row and Squat	8/9/2010	4 rounds of 500 M Row 25 window squats TimeL 20:40
Scott Sedberry	Solo 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 Reynolds	team workout 2	8/7/2010	Team 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 Reynolds	DL and HSPU	8/6/2010	5 rounds of 1 Deadlift AMRAP HSPU Deadlifts: 185 - 190 - 175 - 175 - 185 HSPU: 10 - 10 - 3 - 5 - 7 Score: 126
Josh Papworth	DL & HSPU	8/6/2010	5 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

CrossFit HQ WODs

CrossFit.com Main WOD

Friday 100903

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.

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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