Archive for July, 2013

WOD 072913

Crossfit Las Vegas

Back Squat 7×2@135lbs (back and hips felt okay, can increase)

4 Rounds of:
10 Push Press
20 Front Rack Lunges
30 Deadlifts
@ 75lbs

DNF
2R+10+20+18 @ 15 Min Time Cap

WOD 072813

100 Burpees

9:45

CrossFit Games 2013

WOD 072513

Crossfit 1440, 2018 Lomita Blvd #10, Lomita, CA 90717

EMoM 10M @ 65lbs
1 first pull
1 high pull
1 snatch

21-15-9 of:
Deadlift @155lbs
Bar Jumping Burpee

10:21

WOD 072313

Crossfit Invictus, San Diego

4 Rounds

Front Squat Reverse Lunge x8
Pull Ups x8

Followed by: 15 Min AMRAP

10 Thrusters @ 75 lbs
5 Burpees

Team WOD with JH

Result: 11R + 5

WOD 072013

Gallant

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

51:42

Hero_TaylorGallant_TH.jpg

WOD 071713

Weighted Pull Ups 3-3-3-3-3 or Strict Pull Ups 5×8

16-16-16-16-16

Then:-

In 7 minutes, complete as many reps as possible of:
Kettlebell Snatches @ 24kg/16kg

Rest 2 minutes, then:-

In 7 minutes, complete as many reps as possible of:
Kettlebell Clean & Jerks @ 24kg/16kg

89/59 (16kg)

 

WOD 071613

Bench Press

10×10 @ 45kg

8th set – 9 reps
9th set – 8 reps
10th set – 9 reps

WOD 071513

Press 5×3 @ 85-90% of 3RM
*refer to 071013.

35kg

Then:-

In 15 minutes, complete as may rounds as possible of:
10 Burpees
10 Pull Ups
10 Kettlebell Swings @ 24kg/16kg

4R+10+10+5 (time to work back on metcon)

WOD 071013

Press 3-3-3-3-3

30-35-38-39-40

Then:-

In 15 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats

11R+5+10+14

Beginner: Scale movements as necessary.
Advanced: Chest-to-bar pull ups.