spring has sprung!

March 20, 2012 (first day of spring!)

warm up:

crossfit shrewsbury loop

10 overhead squats @ pvc

10 lunges

strength: thrusters 3-3-3-3-3

warm up: 45x8, 65x6

working sets: 95x3x3x3x3x3

wod: 10 minutes of "cindy"

5 pull ups (kip)

10 push ups (hand release)

15 squats

6 rounds + 4 pull ups

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

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

7.7.7.7.7.14

Wednesday, December 7, 2011

warm up: 3 rounds

250m row

10 ghd sit ups

10 wallball cleans

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

warm up 30x10, 45x10

working sets 65x5, 72.5x1xf :(, 70x1

wod: 7 rounds

7 front squats @ 65#

7 ring rows

7 hspu

7:14

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

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

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

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