...more leg work!
110131
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
RESULTS
Jason - 12:46
Monday, January 31, 2011
Saturday, January 29, 2011
i'm dumb
i have no idea why i picked this for today being that i know my legs are spent. dumbface ON.
"Filthy Fifties" - For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35# DB swing)
50 Walking Lunge steps (25 each leg)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20# DB Thrusters)
50 Burpees
50 Double-Unders
previous
RESULTS
Jason - 27:01, GMs, db thrusters and tuck-jumps
"Filthy Fifties" - For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35# DB swing)
50 Walking Lunge steps (25 each leg)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20# DB Thrusters)
50 Burpees
50 Double-Unders
previous
RESULTS
Jason - 27:01, GMs, db thrusters and tuck-jumps
Friday, January 28, 2011
and all the legs say...
ouches.
110128
Clean 3-3-3-3-3-3-3 reps
RESULTS
Jason - 145-165-175-185(2)-175-185-195(f)
110128
Clean 3-3-3-3-3-3-3 reps
RESULTS
Jason - 145-165-175-185(2)-175-185-195(f)
Thursday, January 27, 2011
110127
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
post fastest and slowest rounds
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
RESULTS
Jason - 1:01 and 1:14
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
post fastest and slowest rounds
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
RESULTS
Jason - 1:01 and 1:14
Tuesday, January 25, 2011
whaaaaatever
back squats
5-5-5-5-5
RESULTS
Jason - 185-205-225-245-255
Seth - 295-305-305-305-whaaaaatever
5-5-5-5-5
RESULTS
Jason - 185-205-225-245-255
Seth - 295-305-305-305-whaaaaatever
Monday, January 24, 2011
going for rx'd
"090113" - For Time:
15 Power Cleans - 155 lbs
30 Ring Dips
12 Power Cleans - 155 lbs
24 Ring Dips
9 Power Cleans - 155 lbs
18 Ring Dips
6 Power Cleans - 155 lbs
12 Ring Dips
3 Power Cleans - 155 lbs
6 Ring Dips
previous
RESULTS
Jason - 13:28 as rx'd
15 Power Cleans - 155 lbs
30 Ring Dips
12 Power Cleans - 155 lbs
24 Ring Dips
9 Power Cleans - 155 lbs
18 Ring Dips
6 Power Cleans - 155 lbs
12 Ring Dips
3 Power Cleans - 155 lbs
6 Ring Dips
previous
RESULTS
Jason - 13:28 as rx'd
Sunday, January 23, 2011
110123
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
RESULTS
Jason 5:15 - sub tuck-jumps
275 pound Deadlift, 10 reps
50 Double-unders
RESULTS
Jason 5:15 - sub tuck-jumps
Friday, January 21, 2011
Thursday, January 20, 2011
probably not for seth
might be too much shoulder action.
4 rds of:
10 snatch balance
15 pull-ups
20 knees-to-elbows
RESULTS
Jason - 17:01 @ 55# snatch balance (still learning)
4 rds of:
10 snatch balance
15 pull-ups
20 knees-to-elbows
RESULTS
Jason - 17:01 @ 55# snatch balance (still learning)
Wednesday, January 19, 2011
Monday, January 17, 2011
du hast
"The Ramstein" For Time:
Row 500 M (sub 50 SDLHP - 45#)
25 Pull-Ups
20 KB Swings - 1.5 pood (55# DB)
15 OHS - 65#
10 Burpees
Run 400 M
10 Burpees
15 OHS - 65#
20 KB Swings - 1.5 pood (55# DB)
25 Pull-Ups
Row 500 M (sub 50 SDLHP - 45#)
previous
RESULTS
Jason - 18:48
Seth - 19:09, sub 40 Tuck Jumps for runs, SDLHP
Row 500 M (sub 50 SDLHP - 45#)
25 Pull-Ups
20 KB Swings - 1.5 pood (55# DB)
15 OHS - 65#
10 Burpees
Run 400 M
10 Burpees
15 OHS - 65#
20 KB Swings - 1.5 pood (55# DB)
25 Pull-Ups
Row 500 M (sub 50 SDLHP - 45#)
previous
RESULTS
Jason - 18:48
Seth - 19:09, sub 40 Tuck Jumps for runs, SDLHP
Sunday, January 16, 2011
the suck
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
RESULTS
Jason - doneremoveditcuzitwasembarASSing
Seth - BS: 355, Press: 180, DL: 415 - Total: 950
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
RESULTS
Jason - doneremoveditcuzitwasembarASSing
Seth - BS: 355, Press: 180, DL: 415 - Total: 950
Saturday, January 15, 2011
Thursday, January 13, 2011
unoriginal
mainsite again.
110113
Five rounds of:
20 GHD Sit-ups
5 Push jerk
RESULTS
Jason - 11:56 @ 165# PJ
110113
Five rounds of:
20 GHD Sit-ups
5 Push jerk
RESULTS
Jason - 11:56 @ 165# PJ
Wednesday, January 12, 2011
110112
mainsite wod
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
RESULTS
Jason - 7rds, sub 25 reps 45# sdlhp for rows
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
RESULTS
Jason - 7rds, sub 25 reps 45# sdlhp for rows
Tuesday, January 11, 2011
110111
keeping it simple today.
Front Squats
3-3-3-3-3
RESULTS
Jason - 175, 195, 215, 225, 235(1)
Seth - 225,235,245,255,265(2)
Front Squats
3-3-3-3-3
RESULTS
Jason - 175, 195, 215, 225, 235(1)
Seth - 225,235,245,255,265(2)
Sunday, January 9, 2011
go
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
RESULTS
Jason - 5 3/4 rds
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
RESULTS
Jason - 5 3/4 rds
Saturday, January 8, 2011
another girl
"Chelsea"
Perform one round each minute on the minute, for 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
old previous
RESULTS
Jason - 30 rds, as rx'd
Perform one round each minute on the minute, for 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
old previous
RESULTS
Jason - 30 rds, as rx'd
Thursday, January 6, 2011
strictnessosity
"The Bear" 5 rounds - Each round is 7 reps of:
1 x Power Clean
1 x Front Squat
1 x Push-Press (catch behind head)
1 x Back Squat
1 x Push-Press (catch on chest/shoulders)
NO resting with weight on ground during a round - 5 burpees if you have to put the weight down (each time)
Resting between rounds OK. Work towards max weight. Untimed WOD, post loads.
RESULTS
Jason - 75, 95, 105, 115, 135 - 2 penalties on last rd
1 x Power Clean
1 x Front Squat
1 x Push-Press (catch behind head)
1 x Back Squat
1 x Push-Press (catch on chest/shoulders)
NO resting with weight on ground during a round - 5 burpees if you have to put the weight down (each time)
Resting between rounds OK. Work towards max weight. Untimed WOD, post loads.
RESULTS
Jason - 75, 95, 105, 115, 135 - 2 penalties on last rd
Wednesday, January 5, 2011
after dinner quickie
3 rds for time of:
10 hang power snatches
10 overhead squats
10 burpees
RESULTS
Jason - 9:03 - 75# hps/ohs
10 hang power snatches
10 overhead squats
10 burpees
RESULTS
Jason - 9:03 - 75# hps/ohs
Tuesday, January 4, 2011
go heavy or go...less heavy...
"poopty peupty pants"
3 x Deadlift
3 x Power Clean
3 x Shoulder Press
run 400m
2 x DL
2 x PC
2 x SP
run 400m
1 x DL
1 x PC
1 x SP
run 400m
use same weight each round. post load and time.
RESULTS
Jason - 12:50 - 350# DL, 175# PC, 145# SP
Seth - 10:02 - 375# DL, 205# PC, 145# SP, sub 50 Tuck-Jumps for runs
3 x Deadlift
3 x Power Clean
3 x Shoulder Press
run 400m
2 x DL
2 x PC
2 x SP
run 400m
1 x DL
1 x PC
1 x SP
run 400m
use same weight each round. post load and time.
RESULTS
Jason - 12:50 - 350# DL, 175# PC, 145# SP
Seth - 10:02 - 375# DL, 205# PC, 145# SP, sub 50 Tuck-Jumps for runs
Sunday, January 2, 2011
3-2-1-OUCH
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
oldies
RESULTS
Jason - 43:24 as rx'd (no vest)
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
oldies
RESULTS
Jason - 43:24 as rx'd (no vest)
Saturday, January 1, 2011
happy weak year...
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
RESULTS:
Jason - 8rds + 5pp
Seth - 8 1/3 Rds
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
RESULTS:
Jason - 8rds + 5pp
Seth - 8 1/3 Rds
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