03/30/2013

I. 500m Row
10 Squats/10 Push ups/10 Lunge Steps/10 Squats

II. 4 x 4 minutes/1 minute Rest
400m Row
20 KB Swings
Max Double Unders

III. 1 hour Yoga

03/29/2013

I. 1500m Row
30 Double Unders
20 Squats
30 Sit ups
20 Push ups
30 Double Unders

II. Clean and Jerk

III. 21-15-9
Deadlifts (125#)
Pull ups
Time: 10:20

Sick all week, finally feeling a little better.  I don't know why but this is the second time this winter I have been sick. Each time it has knocked me down.

03/22/2013

I. 1000m Row
10 Push ups
20 Sit ups
30 Double Unders
20 Squats
10 Push ups

II. 13.3
AMRAP 12 minutes
150 Wall Bals
90 DOuble Unders
30 Muscle ups
Score = 188

To say the least I was a bit disappointed by my score.  I was really hoping to get through the double unders. 

III. Quad Smashing

03/21/2013

I.1000m Row
2 x
10 Push ups
20 Sit ups
30 Double Unders
20 Squats
10 Pull ups

II. Push Press 3 x 10 (85#)

III. 10 -1
Power Cleans (65#)
Toes to Bar
Time: 13:00

03/20/2013

I. 1000m Row
3 x 15 Squats/10 Lunges/5 Pull ups

II. 10 - 1
Manmakers (20# DB)
Box Jumps
Time: 20:38

III. Stretch

03/19/2013

I. 3 x 500m Row
25 Squats/20 Sit ups/15 Lunges/10 Push ups

II. Snatch 5 x 3 75#
Still need a ton of work on my snatch :) 

III. AMRAP 12 minutes
4 Shoulder Press (55#)
8 SDLHP
12 Front Squats
Rounds = 4

This was harder than it looked.  The Front Squat is what got me.

03/18/2013

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts
Snatch Stretch
Candlesticks

II. EMOTM 20 minutes
1 Power Clean (75#)
Death by Burpees
Rounds 12

III. Quad Smashing

03/17/2013

I. 1000m Row
and the warmed up with this:
http://gymnasticswod.com/content/crossfit-games-breakdown-132

II.Open WOD 13.2
AMRAP 10 minutes
5 Shoulder to OH (75#)
10 Deadlifts (75#)
15 Box Jumps (actually did step ups)
Score: 258

I was pretty pleased with this score.  I am not sure if I did it again if I could do better but I am ok with doing the open wods once.

III. Stretch

03/16/2013

I. 1000m Row
3 x 15 Squats/10 Push ups/5 Toes to Bar
10 PVC Rollouts

II. 10 - 1
Burpees
Ring Dips (purple band)
Wall Balls
Time: 16:28

III. Stretch

03/14/2013

Here is a warm up/prep for Open WOD 13.2
http://gymnasticswod.com/content/crossfit-games-breakdown-132

AMRAP 10 min.
5 Shoulder to Overhead (75/115#)
10 Deadlifts (75/115#)
15 Box Jumps

Here is what I did today:

I. 4 x 200m Row
15  Squats
10 Push ups
5 Toes to Bar

II. OHS 5 x 5 (60#)

III. AMRAP 10 min.
Using one bar at 75#
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Shoulder to OH
Rounds = 8

03/13/2013

I. 1000m Row
2 x 10 Squats/PVC Rollouts/Lunges

II. AMRAP 15 minutes
9 Deadlifts (100#)
12 Hand Release Push Ups
15 Box Jumps

III. Stretch

03/12/2013

I. 4 x
200m Row
15 Squats
10 Push ups
5 Toes to Bar

II. Deadlift 5 x 3 (205#)

III. 21-15-9
Deck Squat (35#)
KB Swings
Burpees
Time: 11:48

03/10/2013

I. 1000m Row
3 x 10 Squats/PVC Rollouts
Snatch work to 75#

II. Open WOD 13.1
AMRAP 17 minutes
40 Burpees
30 Snatches (45#)
30 Burpees
30 Snatches (75#)
20 Burpees
30 Snatches (100#)
10 Burpees
30 Snatches (120#)
Score: 138

III. Run 2 miles

03/09/2013

Open WOD 13.1
AMRAP 17 minutes
40 Burpees
30 Snatches (45/75#)
30 Burpees
30 Snatches (75/135#)
20 Burpees
30 Snatches (100/165#)
10 Burpees
30 Snatches (120/210#)

03/09/2013

I. 1000m Row
Snatch Stretch

II. 3 x
30 Box Jumps
30 Wall Balls
30 Sit ups
400m Row

III. Run 2 miles

03/08/2013

I. 750m Row
3 x 10 Squats/PVC Rollouts/Lunges

II. 4 x
20 Box Jumps
20 Burpees
20 KB Swings (16kg)
Time: 18:38

III. Stretch

03/05/2013

I. 1000m Row
30 Squats/20 PVC Rollouts/30 OHS

II. 5 x 3 Front Squat (95#)

III. 3 x
20 Weighted Sit ups
20 Walking Lunges
20 Burpees
Time: 10:13

03/04/2013

I. 1000m Row
Squat mobility
Shoulder mobility

II. AMRAP
5 min. Burpees
4 min. Double Unders
3 min. KB Swings
2 min. Sit ups
1 min. Push ups

III. 5 x
1 Shoulder Press (85#)
1 Dead Hang Pull up
1 Shoulder Press
3 Dead Hang Pull ups (red band)
1 Shoulder Press
5 Dead Hang Pull ups (red band)
Time: 11:13

03/03/2013

I. 500m Row
2 x 10 Squats/10 PVC Rollouts

II. Partner WOD
Both partners working at the same time to complete:
100 Double Unders
20 KB Snatches
40 Pull ups
60 Hand Release Push ups
80 KB Swings
100 Box Jumps
200 Double Unders

III. 50 Sit ups
Stretch

http://www.youtube.com/watch?v=FkxRby5nrwk&feature=player_embedded

03/02/2013

I. 500m row
30 Squats
20 PVC Rollouts

II. "Zeus"
3 x
30 Wall Balls
30 SDLHP (55#)
30 Box Jumps
30 Push Presses (55#)
30 calorie Row
30 Push ups
10 Back Squats (95#)

I did not finish this wod, this is probably the first time this has happened in years.  I basically, let this workout defeat me after the first round.  Then came the second round, which further defeated me and I had no desire to finish the third round.  Physically, I was capable but mentally I fell short.  This usually doesn't happen to me and I am not sure why I let it today.  This will be one of those wods that I will definitely have to revisit.

03/01/2013

I. 750 m Row
3  x 10squat/PVC rollouts/lunges

II. 2 x
100 double under
50 push press
25 toes to bar
Time: 22:23

III. stretch