Archive for July, 2012

WOD 072812

21-15-9 reps for time of: 
Shoulder-to-Overheads @ 45kg/30kg
Pull Ups

10:30 @ 30kg

Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.

 

Annie: 14:33

WOD 072612

Strict Pull Ups 3 x Max reps(resting 3 minutes between efforts)

8-5-5

then…

In 15 minutes, complete as rounds as possible of the following ladder:
5 Kettlebell Swings @ 24kg/16kg
5 Double Unders
10 Kettlebell Swings @ 24kg/16kg
10 Double Unders
15 Kettlebell Swings @ 24kg/16kg
15 Double Unders
20 Kettlebell Swings @ 24kg/16kg
20 Double Unders

..continuing in this progression until the 15 minutes is up.

30+30 (16kg)

 

WOD 072512

Turkish Get Up 2-2-2-2-2, Left & Right

12-16-16-16-20kg

WOD:

Annie: 14:16

WOD 240712

First PT with Jonathan Wong

RM1,600 for 10 sessions

Introduction to Trigger Points Gear

Deadlift 3-3-3-3-3

then:-

Tabata Wall Balls
8 rounds for max reps of:
20 seconds Wall Balls @ 10kg/5kg
10 seconds Rest

Skipped deadlifts due to back.

72 (5kg)

WOD 072312

20 minutes, complete as many rounds as possible of:
5 Clean & Jerks @ 45kg/30kg
5 Pull Ups
10 Push Ups
15 Squats

Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.

6R + 5 (35kg)

 

 

Bonus Round:

Annie:

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

16:26

WOD 210712

In 15 minutes, complete as many rounds as possible of:
Run 100m
7 Dumbbell Push Press @ 35lbs/25ls, Left & Right
7 Burpees

Beginner: Scale movements and load as necessary.
Advanced: DB @ 45lbs/35lbs.

5R + 100m + 7 + 5

35lbs push press slowed down a ton.

WOD 200712

Strict Ring Dips 3 x 8(using minimal assistance)

or

Weighted Ring Dips 3-3-3

then:-

Five rounds for time of:
5 Power Clean + Front Squat + Push Jerk @ 45kg/30kg
10 Kettlebell Swings @ 24kg/16kg

Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg.

Made lower back worse today. Pulled it carrying bags.

3×8/ Modified light WOD.

Note to self: See acupuncturist!

WOD 071812

CrossFit Foothill, Rancho Cucamonga, CA

WOD: 2012 Reebok CrossFit Games Track Triplet

3 Rounds of:

8 Split Snatch
7 Muscle Ups or 15 pull up + 15 ring dips
400 Meter Run

19:43

45lbs/green/green

WOD 071712

CrossFit Awaken, Beaumont, CA

WOD: Grace

Clean and Jerk 30 reps for time

3:54 65lbs

 

CrossFit Games 2012