burgerner is a funny word

March 13, 2012

warm up: 3 rounds

250m row

10 push ups

30:30 superman/hollow rock

strength: clean and jerk

burgerner's warm up

clean and jerk 2-2-2-2-2

(30x2) 60x2, 80x2, 90x2, 100x2, 105x2, 110x2 (f on 2nd jerk)

wod:

"Annie"

50-40-30-20-10

double unders

sit ups

16:32

burgerner

March 1, 2012

warm up

10 goblet squat

10 push up

10 pass throughs

10 pvc overhead squat

burgerner's warm up

10 shrugs

10 high elbows (scarecrow)

10 snatch balance

10 snatch & squat

10 full snatch

overhead squat x3

45#, 65#, 75#

skill: snatch work

cleans & high pulls

snatch

45x7

75x7

attempts @ 100# (almost got it!)

grace.

"time."

Tuesday, November 29, 2011

warm up: run 800m

3 rounds

10 ring rows

10 v ups

10 kb swings @ 16kg

skill work/strength: clean and jerk

worked up to 90#

wod: "grace"

30 clean and jerks for time @ 95# (Rx'd weight)

6:33 **4 minute PR from 4.27.11

-jerk.

the lovely samantha wright from crossfit center city

Saturday, November 26, 2011

warm up: stretching

20s on : 10s off

ring rows

wall balls @ 10#

kb swings

wod: amrap 12 minutes

3 clean and jerks @ 75#

6 paralette push ups

9 box jumps @ 24''

7 rounds + 3 clean and jerks

eh, chief?

dinner :) nomnomnom

Tuesday, November 22, 2011

warm up:

1600m row

25 overhead walking lunges per leg @ 10#

skill work: clean and jerk

press 45x10

push press 75x7

clean and jerk 75x3, 85x3, 95x3, 100x3

wod: "the chief"

amrap 3 minutes

3 power clean @ 95#

6 push ups (hand release)

9 air squats

x 5 rounds

1.) 4 + 1 clean

2.) 3 + 7 air squats

3.) 3 + 2 squats

4.) 3 + 4 push ups

5.) 3 + 4 push ups