twofer

March 17, 2012

strength: deadlift 3-3-3 (70%-80%-90%)

warm up: 45x10, 95x5, 115x5

working sets: 130x3, 150x3, 165x8

March 19, 2012

warm up:

crossfit shrewsbury loop ;)

duck walks

wall walks (vertical)

10 push ups

10 squats

10 sit ups

strength: back squat 5-3-1+ (75%-85%-95%)

warm up: 45x10, 95x8, 115x3

working sets: 135x5, 155x3, 170x2

wod: amrap 6 minutes

10 kettlebell swings @ 16kg

10 burpees

4 rounds + 6 burpees

wod 2.0 : death by 10 meters

got to round 10

Oh, Fran.

Monday, March 12, 2012

samantha wright of crossfit center city

warm up: 2 rounds

10 overhead squat @ pvc

10 back extensions

10 sit ups

10 pull ups (jumping)

10 dips

strength: back squat 3-3-3+

-> 45x10, 75x10, 95x5, 115x5

working sets: 125x3, 145x3, 165x7

wod: "fran"

21-15-9

thrusters (65#)

pull ups

11:07

suckfest monday.

Monday, March 5, 2012

warm up:

3 rounds

600m row

10 kettlebell swings

30:30 superman/hollowrock

strength:

back squat 5-5-5+ (65%-75%-85%)

45x10, 75x5, 95x5, 105x5

120x5, 135x5, 155x7

wod:

amrap 20 minutes

10 push ups (hand release)

10 pull ups

10 v-ups

20 double unders

5 front squats @ 75#

prowler push (+30#)

3 rounds.

near death experience.

i need to run more.

oh hey

February 20, 2012

warm up

50 singles 10 overhead squat w/ pvc

10 dips

10 pull ups (jumping)

10 sit ups

strength: back squat 5-3-1+

45x10, 95x5, 125x3

145x5, 165x3, 185x1

wod: 8 rounds for time (25 min cap)

20 wallball shots

30 walking lunges

40 double unders

50 ft prowler push

rest 60 seconds

+ twenty.

Tuesday, December 13, 2011

warm up: 2 rounds

250m row

10 scorpion stretches

duck walk x2

strength: back squat - max!

warm up 45x5x5 95x3, 125x2, 145x2, 165x2

working sets 180x1, 190x1, 200x1, 205x1*, 210xf

+20# pr!

tabata what?

Monday, December 5, 2011

warm up: 30:30 x 10

hollow rock

superman

strength: back squat 5-3-1 (75%-85%-95%)

warm up 45x10, 95x10, 125x5

working sets 140x5, 160x3, 175x5

wod: tabata what?

box jumps (18'')

kb swings (16kg)

v ups

renegade rows (20#)

wall balls (10#)

-clockwise : 20s on/10s off

-counterclockwise: 20s on/10s off

-clockwise : 30s on/5s off

-counterclockwise: 30s on/5s off

azz to grazz

my drummer's car.

Monday, November 28, 2011

warm up: 2 rounds

250m row

10 burpees

10 kb swings @ 16kg

10 (per side) scorpion stretch

strength: back squat 3-3-3+ (70%-80%-90%)

warm up 45x10, 95x5

working sets 130x3, 150x3, 165x6

wod: 4 rounds

200m run

21 back squats @ 75#

9:26

pwo stretching.

*i think my running is getting better, hoorayyy.

werk.

Monday, November 21, 2011

warm up:

7 minutes jump rope skill

3 rounds

l-sit x 30 seconds

10 kb sings @ 16 kg

handstand hold x 30 seconds

strength: back squat 5-5-5+ (65%-75%-85%)

warm up 45x10, 95x7

working sets 125x5, 135x5, 150x11

wod:

21-15-9

row for calories

burpees

7:12

late night.

Meghan Ramos a la Crossfit Center City

Monday, November 14, 2011

warm up:

500m row

2 rounds of...

10 air squats

10 push ups (5 regular, 5 @ knee - focus on form. hand released at bottom)

10 sit ups

10 goblet squats @ 12kg

10 ring rows

strength: back squat

warm up 45x5, 45x10, 95x5, 115x5, 135x5, 155x2

working sets 165x3x3x3

wod: amrap 10 minutes

6 ring rows

9 ground to overhead @ 65#

12 box jumps (20'')

4 rounds + 1 ground to overhead

day one.

Monday, November 7, 2011.

warm up: 3 rounds

200m run

duck walk

goblet squat @ 18# x10

push ups x 10

strength:

back squat 5-3-1(+) | 75%-85%-95%

warm up @ 45x10, 65x5

working sets 115x5, 130x3, 140x10

wod: amrap 10 minutes

7 sumo deadlift high pulls @ 75#

12 body weight squats

run 200m run + 10# plate

4 rounds + 1 sumo dead lift high pull.