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

wall ball.... burpees?

Thursday, January 26, 2012

cfcc owner, erin davidson

warm up: 3 rounds

250m row

10 kb swings

10 push ups (hand release)

strength: ring dips

6x5 dips - band assist

wod: 21-15-9

wall ball burpees

box jumps (24'')

row for calories

16:07

stand on yer hand(s)

Tuesday, December 20, 2011

warm up: 2,000m row

20 wrist circles

20 pass throughs

20 burpees

skill: handstands/headstands

wod: 9-15-21

knees to elbow

paralette push ups

*200m run with 25# plate in between

12:46

pick it up.

mama ricker :)

Friday, December 2, 2011

warm up: 3 rounds

10 box jumps (24'')

10 ghd or v ups

10 wall balls

10 kb deadlift @ 50#

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

warm up 95x5, 125x5

working sets 155x3, (165x2), 180x3, (190x1), 200x4

wod: 21-15-9

thrusters @ 45#

ring rows

3:40

hah.

thank·ful

Friday, November 25, 2011

warm up: 3 rounds

250m row

duck walk

walk up to a handstand/hold

strength: deadlift 5-5-5+ (65%-75%-85%)

warm up 70x10x10, 95x3

working sets 125x5, 145x5, 165x8

ghd sit up work

wod: 21-15-9

hspu (piked)

deadlift @ 145#

7:59