Friday, March 25, 2011

Friday's WOD

03.25.2011

21 - 15 - 9

Medicine Ball Cleans (20lb)
Ring Dips
Burpees

Time: 5:22

Thursday, March 24, 2011

Thursday's WOD

03.24.2011

12 Minutes AMRAP

10 Toes to Bar
10 Push Ups (release at the bottom)
10 Box Jumps (30")

Rounds: 9 + 7 Toes to Bar

Wednesday, March 23, 2011

Wednesday's WOD

03.23.2011

4 Rounds of the following:

400m Run
30 Jumping Squats
25 Sit Ups
10 Pull Ups

Time: 13:19

Tuesday, March 22, 2011

Tuesday's WOD

03.22.2011

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Kettlebell Swings (53lb)
Run 50m

Time: 6:28

Monday, March 21, 2011

Monday's WOD

03.21.2011

"Fight Gone Bad"

Wall Ball (20lb)
Sumo High Dead Pulls (75)
Box Jumps (20")
Push Press (75lb)
Row (cal)

Total: 337

Thursday, March 17, 2011

Thursday's WOD

Crossfit Open WOD 11.1

10 Minutes AMRAP

30 Double Unders
15 Power Snatches (75lb)

Rounds 6

Wednesday, March 16, 2011

Wednesday's WOD

03.16.2011

10 Minutes AMRAP

10 Push Ups
10 Knees to Elbow

Rounds: 13

Tuesday, March 15, 2011

Tuesday's WOD

02.15.2011

25 Double Unders
24 Burpees
24 Kettlebell Swings (53lb)
24 Lunges with Kettlebell (2x = 48)

50 Double Unders
16 Burpees
16 Kettlebell Swings
16 Lunges with Kettlebell (2x = 32)

50 Double Unders
8 Burpees
8 Kettlebell Swings
8 Lunges with Kettlebell (2x = 16)

Time: 12:09

Did it again with 35lb Kettlebell @ 6PM

Time: 11:03

Monday, March 14, 2011

Monday's WOD

03.14.2011

21 - 15 - 9

Overhead Squats (75lb)
Sumo High DeadliftPulls (75lb)

Time: 5:39

Saturday, March 12, 2011

Saturday's WOD

03.12.2011

Team WOD:

Troy, Chris, Travis, Brian, Eric, and me

4000m Row
550 Wall Balls (20lb)
450 Burpees
350 Kettlebell Swings (70lb)
250 Knees to Elbow
4000m Row

Time:

Friday, March 11, 2011

Friday's WOD

03.11.2011

Tabata Double Unders

1st time: 270

2nd time: 288

Thursday, March 10, 2011

Thursday's WOD

03.10.2011

Max rounds in 2 minutes of:

2 Clean & Jerks (135lb)
5 Burpees

Rest 1 minute
Repeat for a total of 5 cycle

Rounds: 21

Wednesday, March 09, 2011

Wednesday's WOD

03.09.2011

Arvin's birthday WOD: Teams of 2

Partner up with Sam

100 Double Unders
100 Thrusters (95lb)
100 Push Ups (release at the bottom)
100 Sumo Deadlift High Pulls (95lb)
100 Box Jumps (24")
100 Double Unders

Time: 20:22

Tuesday, March 08, 2011

Tuesday's WOD

03.08.2011

10 Minutes AMRAP

7 Pull Ups
11 Sit Ups

Rounds: 16

Monday, March 07, 2011

Monday's WOD

03.07.2011

AMRAP in 10 minutes

20 High Knee Toe Touches
10 Push Ups

Rounds: 29

Sunday, March 06, 2011

Sunday's WOD

03.06.2011

5 Rounds for time:

In 2 minutes

200m Sprints
10 Pull Ups
Max Double Unders

*amount of double unders = score

Rest 2 minutes in between rounds

Total: 378

Thursday, March 03, 2011

Thursday's WOD

03.03.2011

Crossfit Oahu

Front Squats 5x3 (195lb)

Jerks 5x3 (155lb)

Snatch Grip Deadlifts (255lb)

Total: 605

Tuesday, March 01, 2011

Tuesday's WOD

03.01.2011

Crossfit Oahu

9 Deadlifts (225lb)
1.5 laps farmers walk (35lb KB each hand)

15 Deadlifts
1 lap

21 Deadlifts
.5 lap

Time: 12:09