Monthly Archives: March 2012

Twofer Thursday

Press75%x5 – 67.585%x3 – 76.595%x1+ – 85.5×5 Deadlift75%x5 – 21585%x3 – 24095%x1x3 – 27010-9-8-7-6-5-4-3-2-1 Reps For Time Of:Kettlbell Swings 1pdSit-Up 4:07

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Final Wendler Squat

75%x5 – 190 85%x3 – 215 95%x1+ – 240×5 21-15-9 Reps for Time of: Front Squat 115 Pull-Ups 8:09

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12.5

Perform as Many Reps as Possible in 7 Minutes of the following rep scheme: 3 Barbell Thrusters (100#) 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar Pull-ups […]

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Back to Squat

70%x3 – 175 80%x3 – 200 90%x7 – 225 As Many Rounds As Possible In 10 Minutes Of: 5 Man-makers 15# 25 Double Unders 2+3 Double unders were horrid.  

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12.4

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls 90 Double-unders 30 Muscle-ups 141 I am now in 24,551st place.  

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Evening Press

Unlike for the backsquat I kept my reference 1RM the same at 100 lbs. I managed to get a good rep-out though. So… progress! 65%x5 – 58.5 75%x5 – 67.5 85%x5+ – 76.5×8 3 Attempts at: 400m Run – 1:27/1:34/1:34

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Back in Brooklyn Squat

I upped my reference 1RM to 280# 65%x5 – 165 75%x5 – 190 85%x5+ – 215×8 compare to 3.7.12 or 2.22.12 5 Rounds Not For Time of: :30 Hollow Hold or Rocks 20 Unbroken Kettbell Swings 16kg 10 Overhead Reverse Lunges, 25# plate

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Games Wod #3

OK I was hoping to get to Crossfit during the week I was here but it is so cold in San Francisco and Crossfit San Francisco is outside! Did the games wod at Crossfit Oakland today: Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ 12 115 pound […]

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Games Wod #2

Crossfit South Brooklyn – Workout of the Day – CrossFit Open WOD 12.2 at CFSBK. Proceed through the sequence below completing as many reps as possible in 10 minutes of:75 pound Snatch, 30 reps135 pound Snatch, 30 reps165 pound Snatch, 30 reps210 pound Snatch, as many reps as possible 30 UPDATE: I am now in 28,401th […]

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Total Day

Back Squat 70%x3 – 170 80%x3 – 195 90%x6 – 220 3 Intervals of: As Many Rounds as possible in 2 Minutes of: 15 Dumbbell Thrusters (20#) 15 Kettlebell Swings, Face Level  (1pd) Rest 2 Minutes 1+20/1+10/1+3

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