4 rounds
5 burpees
15 thrusters – 10# DB
30 squats
400 m run
Time – 23:51
10/30/2009
5 OH squats – 25# bar
400 m run
4 OH squats
400 m run
3 OH squats
400 m run
2 OH squats
400 m run
1 OH squat
Time – 13:10
100 jack knives – 8# medicine ball
Time – 6:09
Very proud to be doing 25# bar on OH squat – pretty sure this is my first OH squat with weight. Flexibility really tough on this one, esp. in back. Run is what really slowed me down. Have got to work on it and get Pose running seminar in.
10/25/2009
With a partner
4 rounds
1 person box jumps (30″ – I think) while the other runs 50 m with kb (#25), does 15 kb swings & runs back, then switch. Keep a running total of box jumps.
Total = 202
Running with kb was by far the hardest aspect of this wod.
10/22/2009
Baseline
3 rounds
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups
Round 1 – 7:11, Round 2 – 8:13, Round 3 – 8:32
rough work out…row really killed me and made the first set of squats rough, kept decent pace on the rest of it
I have to start stretching daily. Robin had me stretch on the foam roller and I’ve lost a lot of flexibility. Stretches hurt, but felt good. Really have to work to make this happen daily.
10/15/2009
Fran-ish
7 – 5 – 3
Thrusters – #25 bar
Pull-ups
3 rounds, 90 seconds rest between rounds
Time – 8:54
10/08/2009
death by 10 meters – 15 rounds
5 – 5 – 5 – 5 – 5 Deadlifts
1st – 75 lb
2nd – 85 lb
3rd, 4th & 5th – 55 lb
arched back on first two rounds, had to back off weight so that I could work on not arching my back - very frustrated, I know I could do more weight
10/07/2009
CF CP Open Gym
1 mile run
6 rounds:
20 box jumps
10 wall ball – 8#
Time – 23:47
Great morning for a run. I enjoyed this one, even though it took a lot out of me.
10/01/2009
AMRAP
30 double unders (90 singles)
30 thrusters – 25# bar
I got in 3 rounds period. It was a tough one, but my first time to do thrusters with the bar, which I am proud of. Should start bringing my own jump rope…I actually missed the ole girl.
09/19/2009
Fight Gone Bad – Open Gym at CF CP
3 rounds, 1 minute each exercise and then 1 minute rest
Box Jumps 20″
Push Press – #25 curling bar
Rower
Wall Ball – #10
Sumo Deadlift High Pull – #25 curling bar
Total – 185
09/17/2009
Barbara
5 rounds
20 pull ups
30 push ups (first 2 rounds on fists, last 3 pushing up #20 med ball)
40 sit ups
50 squats
round 1 – 5:15
round 2 – 6:50
round 3 – 8:06
round 4 – 8:33
round 5 – 10:15
WOD at CrossFit CP – really slowed down…toughest WOD in a long time. Legs especially tired. So tough, teared up several times in 4th & 5th round.
