[Build up crossfit]

3/8/12

25 hspu
50 toes 2 bar
75 push presses 75lbs
150 double unders

D- 19:10

08/02/11

Strength WOD:
Shoulder Press
5 x 65% (95lbs)
5 x 75% (105lbs)
5+x 85% (+ means Max Reps)(120lbs x 6)

5 x 15 Dips
5 x 10 Chin Ups

WOD:
3 Rounds for Time:
15 Squat Cleans 115/75
10 Handstand Push Ups

(time: 21:08, after a new warm up and the strength, then the skills work and a wod this really killed me)

07/12/11

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

(13:36)

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)

06/28/2011

AMRAP 20

7 HANDSTAND PUSHUPS

12 L PULLUPS

8 +3 HSPU

ABS WERE KILLING ME WHAT A GREAT WORKOUT

06/07/11

JT
21-15-9
Handstand pushups
Ring dips
Push ups
(20:00) did this the games standard

05-31-11

AMRAP 20 MIN:

5-HSPU

10-K2E

20-WALKING LUNGES

(10 rounds, felt easy.  i just didnt push myself really hard for some reason.

05-23-11

BULGER

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

I AM DUMB AND ACCIDENTALLY DID 300 meters and I also lost count and I think I did one too many rounds. Needless to say I didn't pr with 39:42 time. But still an awesome wod.

05-05-11

10-ROUNDS FOR TIME:

10-DOUBLE UNDERS
10-OVERHEAD SQUATS 95/65
10-K2E
(28:23)

4-25-11

AMRAP 20 MIN
5-HSPU
10-SQUATS
20-LUNGES

{15 +5 squats) THIS WOD KILLED MY QUADS, THE LUNGES I NEEDED TO BRAKE BRIEFLY AND DO 10 AND 10.  THIS IS MY GARAGE GYM.