Thursday 3.31.11

Warm Up:


- 5min Jump Rope (Fast pace)

- 5min Stretching

SWOD: Athletes Choice
- Use this to work on a technique/s that you are not good at or use this to prep for the WOD. Either way it is up to you.

Metcon: CrossFit Open Week 2 WOD
AMRAP 15 min
- 9 Deadlift (155/100)
- 12 Push Ups
- 15 Box Jumps (24/20)

13 comments:

  1. METCON: 6 rounds + 9 DL + 2 PU's @155#
    terrible.Legs are still trashed from lunges

    ReplyDelete
  2. METCON = 6 rounds + 9 DL + 11 P/Ups

    Thanks Angela for watching my rugrats so I could do this and not make all those potty runs!

    ReplyDelete
  3. 1 round with 100 lbs! Sorry guys it's all my back can do!

    ReplyDelete
  4. SWOD: worked on shoulder press
    Metcon: 6rds + 9DL + 12PU's + 4 box jumps
    as rx'd

    ReplyDelete
  5. Strength WOD:
    - Front Squats: 285x1, 257x3, 228x5
    - Push Presses: 250x4, 225x6, 200x8
    - Pull Ups: +80x3, +40x6, Unweighted x8

    ReplyDelete
  6. CFFB SWOD:
    Overhead Squats: 135, 145, 155, 165, 175 (fail)
    Bench Press 5RM: 195#

    CFFB WOD:
    10:00 AMRAP - 3 Push Press @ 155#, 10 T2B

    7 rounds

    ReplyDelete
  7. Warm up/SWOD: 5,4,3,2,1 Pwr clean, clapping push ups, box jumps. Worked up to 95# pwr clean and finally did a ligit clapping push up.

    Metcon: 7 rounds + 1 deadlift (16in box)

    ReplyDelete
  8. had no idea I could do clapping pushups...sweet
    metcon: 6 rnd's +9 dl/12 pu/3 box jumps rx'd

    ReplyDelete
  9. Warm up/SWOD: same as Melissa w/20" box

    Metcon:7rds + 3 deadlifts as RX'D!!!!
    That kicked my ass and then drug it around the parking lot using soccer players as speed bumps!!!

    ReplyDelete
  10. Did CrossFit Endurance WOD #2
    8 200 meter repeats with a 2:00 minute rest between each.
    1:40
    1:40
    1:44
    1:42
    1:52
    1:47
    1:54
    1:40

    ReplyDelete
  11. I did this Metcon on Wednesday...8 rounds + 9 DL + 12 pushups as Rx'd...Erica can attest to the fact that I was about to throw up and it took me like a half hour to recover!

    ReplyDelete
  12. 8 rounds + 1 dead lift as rx'd

    Thanks Erica!

    ReplyDelete
  13. 8 Rounds + 9 Deadlifts + 10 Pushups

    ReplyDelete