[Build up crossfit]

1/4/12

Work up to your single rep max
Back squat
Dead lift
Press
Add them up and that is your Crossfit total.

08/09/11

Deadlift

3x 70% (215)

3x 80% (250)

3 x 90% (280 x 6)

wod

3 rounds for time

10 ring dips

20 hand release pushups

10 squat cleans 155lbs

(D-26:42)

08/06/11

Back spuat

5x 65% (160)

5x 75% (185)

5x 85% (205 x 10)

3 rounds for time

20 Deadlifts 155lbs

10 burpee box jumps

(D-7:26)

08/03/11

Strength WOD:
Deadlift
5 x 65% (195lbs)
5 x 75% (225lbs)
5+x 85% (+ means Max Reps)(285lbs x 5)

5 x 12 Good Morning
5 x 15 Hanging Leg Raises

WOD:
3 Rounds for Time:
20 KB SDHP 53/35
20 KB Swings 53/35
20 Wall Ball

(16:08, i feel like i cant go any fast.  its only 110 degrees outside and after doing everything else in the workout the wod is very slow)

08/01/11

Crossfit Total

back squat 1(270lbs)

press 1(155lbs)

deadlift 1(335)

total (760) pr

07/11/11

5 ROUNDS FOR TIME

RUN 400 METERS

20 DEADLIFTS 145LBS

20 PUSHUPS

10 DEADLIFTS

10 PUSHUPS

(26:55)

07/02/11

NUTTS

10 HSPU

15 DEADLIFTS 255 LBS

25 BOX JUMPS 30"

50 PULLUPS

100 WALLBALLS

200 DOUBLE UNDERS

400 M. RUN WITH 45LBS BUMPER

(30:14)

06/30/11

DEAD LIFTS

5-5-5-3-3-1-1

185-225-275-325(1)-335(PR)(1)

06-23-11

1000 m. row

21-15-9

deadlifts 225 lbs

good mornings 45 lbs

then

1000 m. row

(19:27)

06-11-11

21 Dead Lifts 225 lbs

50 squats

21 push press 135 lbs

15 Dead Lifts 225 lbs

50 squats

15 push press 135 lbs

9 Dead Lifts 225 lbs

50 squats

9 push press 135 lbs

(20:35)