[Build up crossfit]

Fight club

3 rounds fight gone bad style
-Sumo deadlift high pull
-abmat situps
- wall balls
- pushups
- squats
-rest

1/19/12

Amrap 20

- 20 wall balls
- 20 double unders
- 20 burpees

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)

07/16/11

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)

 

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)

06-21-11

Front Squats

3 x 5

135-185-205-215(pr)

then

1 x 12 @ 70% 3rm (155 lbs)

then

Karen(150 wall balls for time)

11:34

 

06-16-11

3 Rounds

50 double unders

25 wall balls 2-fer-1's

(14:46)

06/09/11

400 meter run
21 wall balls
21 chest to bar pullups
400 meter run
15 wall balls
15 chest to bar pullups
400 meter run
9 wall balls
9 chest to bar pullups
(12:10)

05-25-11

AMRAP 20 MIN:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

(8 rounds plus 5 chest to bar pullups.  felt good.  unbroken but slow in the transfer between elements.)