WOD 12/26/10

WOD:

Track workout!

4 Rounds

440M Run
30 Air Squats
10 Hurdle Jumps
10 Half Burpees

*Great workout and fun to have everyone out the day after Christmas.

WOD 12/23/10

WOD:

2k Row

7.05

After this week, I had no power in my legs, even the first 500 m felt awful. This was a battle from the very beginning, but a good workout today.

WOD 12/20/10

WOD:

"Nutts"

10 HSPU
15 Deadlifts (250lbs)
25 Box Jumps (24")
50 Pull Ups
100 Wall Ball (10ft/20lbs)
200 Double Unders
400M Run w/ 45lb Plate

18.48

WOD 12/21/10

WOD:

15 AMRAP

8 Front Squats (115#)
20 Box Jumps (24")

11 Rounds + 8 Squats

WOD 12/17/10

WOD:

3 Rounds

1 Snatch (185#)
2 Over Head Squats (185)
3 Lunges Each Leg (70lb)
4 Box Jumps (32")
5 Strict Pull Ups
6 Toes to Bar
7 Push Ups
8 Half Burpees

*9.__

I di da spin class yesterday with a friend in Denver as my "rest" day. Turns out, it buried me. Looking forward to a couple days off.

WOD 12/15/10

WOD:

12 Power Cleans
21 Deadlifts
9 Power Cleans
15 Deadlifts
6 Power Cleans
9 Deeadlifts

*All with 185#

*6.44

WOD 12/14/10

Strength:

Heavy Back Squats

WOD:

3 Rounds of:
10 Back Squats (225)
30 GHD Sit Ups

*9.37

WOD 12/13/10

WOD:

"Whitten"

5 Rounds

22 KB Swings (2 pood)
22 Box Jumps (24")
400M Row
22 Burpees
22 Wall Ball

28:58

One hell of a WOD

WOD 12/9/10

WOD:

Karen:
150 Wall Ball

*7.04

WOD 12/11/10

WOD:

Lynne:
5 Rounds- Max Reps
Bench Press (body weight)
Pull Ups

Bench Press: 17, 11, 9, 8, 7 = 52
Pull Ups: 50, 31, 35, 30, 30 = 176

WOD 12/10/10

WOD:

Filthy Fifty

*23.19

Ran solo today. Wall ball crushed me after Karen yesterday

WOD 12/7/10

Strength:

10x2 Deadlifts
*1 min rest

385-395-395-395-395-395-395-395-400-400

WOD 12/6/10

Strength:

One Rep Max OHS
245-255-265(f)-275(f)
*275 felt good, but I lost it 6 inches from the top and couldn't get back into it after that.

I was pretty spent but did Isabel + 500M row afterwards to work out the frustration

12/5/10

WOD:

15 Min AMRAP

25 Sit Ups
20 Squats
15 KB Swings (53#)

*8 rds + 48reps

WOD 12/3/10

WOD:

50 Power Cleans (135#)
50 Burpees

*Break them up ny way you like

*7:01

WOD 12/1/10

Strength-

Back Squat
295x5-315x2-335(f)-295x3-315x1

Push Jerk
Worked up to 1 rep of 255.

*very frustrating day back squatting, but felt good about the push jerks.