WOD: Tues 9/7/11

Strength Work

10x2 Power Clean - Speed Work
*235#

WOD

5 Rounds on the 3 Min Interval
- 5 Squat Cleans (165#)
- 150 M Run

*.56, .54, .53, .53, .52

WOD: Mon 9/5/11

In FLA at Crossfit Vero Beach

3 Rounds
- 10 Deadlifts (175#)
- 7 Front Squats (175#)
- 4 Push Jerks (175#)

*4.18

-Then-

12-9-6

- Overhead Squats (135#)
- KB Swings (70#)

*2.43

WOD: Sun 9/4/11

Run 4 Miles

THE COLORADO OPEN

Colorado Open WODS, results, and thoughts:

WOD 1

5 Rounds
- 10 Back Squats (205#)
- 10 Pull Ups
- 150M Run
*8:00 (15th Place) 6:02 Top Time

WOD 2

3 Rounds
- 10 Ground to Shoulder (115# Stone)
- 50 Double Unders
*3:41 (8th Place) Top Time 2:57

WOD 3

1000 Meter Row
*3:10 (6th Place) Top Time 3:03

WOD 4

6 Min AMRAP
- 5 Deadlifts (225#)
- 20 KB Thrusters (10 each hand, 53#)
*4 Rounds + 6 (30th Place) Top Rep 5+15

WOD 5

For Time:
- 30 Wall Ball (30#)
- 30 Box Jumps (Games Standards)
- 30 Power Snatches (115#)
*5:09 (18th Place) Top Time 3:32


Overall, great weekend. Weaknesses were VERY obvious.

WOD: Mon 8/1/11

WOD:

3 Rounds
- 30 Double Unders
- 10 OHS (135#)

3 Rounds
- 10 HSPU
- 15 Slam Ball (50#)

50 Double KB Clean and Jerks (53#)

*25.56

WOD: Sat 7/31/11

WOD:

3 Rounds for weight:
- 5 Deadlifts (335,355,365)
- 5 Clean and Jerks (205,215,225)
- 5 Snatches (185(4/5),195(2/5),205(f)
- 5 Muscle Ups
- 5 Rope Climbs

WOD: Fri 7/29/11

WOD:

6 Rounds
- 10 Thrusters (135#)
- 15 Deadlifts (135#)

*15:36

F*ck