[Build up crossfit]

2/20/12

30 handstand push ups
40 Pull ups
50 kb swings
60 situps
70 burpees

2/1/2012

Sissy Test

20 Kettlebell swings/1 burpee

19 kettlebell swings/ 2 burpees

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1 kettlebell swing/ 20 burpees

*Best time wins a Steve's Original paleo kit

1/27/12

5 rounds

-20 kettle bell swings
-20 abmat situps

1/27/12

5 rounds

-20 kettle bell swings
-20 abmat situps

1/27/12

5 rounds

-20 kettle bell swings
-20 abmat situps

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)

07/24/11

5 rounds for time

- 400 meter run

- 30 ketttlebell swings 16kg

- 15 pullups

(25:32)

07/16/11

50 wallballs,box jumps,kettlebell swings

then,40,30,20,10 of each

(38:45)

07/05/11

FILTHY FIFTY

BOXJUMPS

JUMPING PULLUPS

KB SWINGS

DOUBLE UNDERS

KNEES TO ELBOWS

LUNGES

PUSH PRESS 45LBS

BACK EXTENSIONS

WALL BALLS

BURPEES

(34:43)

 

06-20-11

 5 Rounds

20 abmat situps

20 box jumps 24"

20 kettle bell swings 24kg

400 m. run

(29:34)