January 31st, 2013 
EpiCenter CrossFit, Apple Valley, CA
3 Rounds for time
- 10 Thrusters #135/95
- 15 Burpees
- 100M Run
Thrusters @ 75lbs
11:20
Archive for January, 2013
WOD 013113-2
WOD 013113-1
CrossFit Max Effort, Las Vegas, NV
Home of Zach Forrest
Strength:
Find Overhead Squats 3 RM
85lbs (First Time, PR!)
WOD:
30-25-20-15
Overhead Lunges @ 25lbs
Ring Dips (Scaled to 20-15-10-5)
24:24
WOD 013013
South Vegas CrossFit, Las Vegas
Owner/Head Trainer Arvin Anderson looks 95% like Ted Mosby from How I Met Your Mother!
WOD:
18m AMRAP
200m Run
6 Power Clean @ 90 lbs
6 Front Squats @ 90lbs
5+1
WOD 290113
SinCity Crossfit, Las Vegas, NV
Huge box with MMA ring!
WOD:
25 Minute AMRAP
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Burpees
3R + 500m Row + 30 Squats
WOD 012813
CrossFit Las Vegas, Las Vegas, NV
Only box that was open on Sunday!
Sunday Open Gym
2 Rounds for Max Reps
Front Squats @ 95lbs
KB Swings @ 20kg
Push Press @ 75lbs
Box Jump @ 22″
Power Cleans @ 95lbs
1 Minute Rest
54+51
WOD 012713
CrossFit Kinnick, Upland, CA
Way to start off the US trip…
“Wittman”
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24″ box)
DNF
5 rounds @ 16kg kb swing, 75 lbs power clean, box jump 24″ @ 25:28
(Next class intake starting)
WOD 012413
Three rounds for time of:
Run 400m
15 Box Jumps @ 23″/18″
15 Knees-to-Elbows
15 Burpees
Beginner: Scale movements and load as necessary.
Advanced: Box @ 30″/23″, Sub KTEs with Toes-to-Bar.
15:28
WOD 012213
“Cindy”
In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
14R + 4
WOD 012113
1) Back Squats 5-5-5-5-5
Compared to
http://www.pengjoonblog.com/crossfit/wod121712/
60-65-70-75-80(2) kg (PR!)
2) Deadlift + Pull Ups 10-9-8-7-6-5-4-3-2-1
26:16
WOD 011813
Turkish Get Up, 5 minutes for reps.
13 @ 16kg
Then:-
“Death by Deadlifts & Burpees”
With a continuously running clock, do 1 deadlift + 1 burpee the first minute, 2 deadlifts + 2 burpees the second minute, 3 deadlifts + 3 burpees the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
Deadlift @ 70kg/50kg.
*Compare to 092412.
8m + 4
Beginner: Scale movements and load as necessary.
Advanced: Deadlift @ 85kg/60kg.
Bonus Workout:
1) Front Squats
5-5-5-5-5
40-50-55-60-65kg (PR!)
2) Fran
24:24 @ 40kg