7/31/09 WOD

HIIT Run
2.1 miles in 20 minutes
Alternate: walk 20 seconds and run 1 minute

WOD
15-12-9-6-3 rounds of:
Pull ups-jumping
Shoulder Press 95#
Squats
Abmat sit ups
Sumo Deadlift High Pulls 95#
Total time: 14:02

7/29/09 WOD

Run 10k (6.2 miles)
Total time: 70:34
1288 calories burned
Weighed 258# today

Knees and quads were completely tired, burned out from 165 reps of 45# front squats in 20 minutes on Monday, then 3.6 miles and 30 reps of 135# front squats yesterday. I am done, tired as all hell. Really looking forward to a day off tomorrow, might even take 2 in a row to fully rest.

7/28/09 WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed to comments.

Warm up: ran 3.6 miles in 40 minutes

WOD
7 rounds + 2 reps
Total reps in 8 minutes = 30
Full squat cleans

7/27/09 WOD

As many rounds as possible in 20 minutes:
5 Pull Ups
10 Hanging leg raises
15 Thrusters 45#
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
Total rounds: 11

55 pull ups
110 Hanging leg raises
165 Thrusters (SUCKED!)

1.25 mile HIIT run in 15 minutes
Alternate 1 minute sprint/30 second walk

7/24/09 WOD

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push press, 6 reps
Total time: 14:14

Run:
1.67 miles in 20 minutes

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Posted by lauren at April 14, 2009 4:35 PM

7/22/09 WOD

For time:
50 Step ups/box jumps 24"
50 Ambat sit ups
50 Kettlebell swings 35#
50 Squats
50 Jumping Pull ups
50 Shoulder Presses 45#
50 Back extensions
50 Thrusters 45#
50 Jumping Jacks
50 Push ups
50 Tuck Jumps
Total time: 33:29

Cool down: 20 min walk

7/21/09 WOD

5 rounds for time;
21-18-15-12-9 reps per round ;
No rest between rounds, sets, or exercises:
Run .25 miles
Pull ups
Squats
Abmat sit ups
Sumo deadlift high pulls 45#
Shoulder presses 45#
Total time: 25:54

Deadlift:
1-1-1-1-1-1
315# each set, 60 second rest between sets

7/20/09

56 minutes of cardio

7/14/09 WOD

Thrusters 1-1-1-1-1-1-1
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
135-155-165-175-185-195-135x8 Rear Thrusters
90 second rest between sets

21-18-15-12-9
Pull ups
Sit ups
Sumo Deadlift High Pull 45#
Squats
Shoulder Press 45#
Total time: 16:01

Run 1.5 miles: 14:00

7/12/09

1:14 minutes of cardio

7/11/09

56 minutes of cardio

7/10/09 WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast, scale as needed.
Post time to completion and loads to comments.

My weight used:
65# dumbbell push-press
100# dumbbell deadlift
Total time: 24:03

Bodyweight 7/11/09 am: 255.8#

7/9/09 WOD

Four rounds for time of:
Run 400 meters
50 Squats
Total time: 16:50

7 rounds for time,
21-18-15-12-9-6-3 reps rounds of:
Front squats w/135 pounds
Abmat sit ups
Run .25 miles (total of 2 miles)
No rest between sets or exercises.
Total time: 31:15

7/5/09 WOD

Shoulder press 1-1-1-1 reps
Push press 3-3-3-3 reps
Push jerk 5-5-5-5 reps

Shoulder Press: 155-165-175-135x8
Push Press: 155-165-175-185
Push Jerk (Split): 135-135-135-135
1.5 mile run

7/4/09 WOD

"Randy" & "Badger"

Due to time constraints at the globo, I had to do a scaled combination of 2 hero WOD's, "Randy" and "Badger":

Run 1.5 miles
Complete three rounds for time of:

75 pound Squat clean, 20 reps

20 Pull-ups

75 pound hanging power snatch, 20 reps

Total time: 38:11

http://crossfit.com/

"Randy"

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

75 pound Power snatch, 75 reps for time.

"Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

7/3/09 WOD

45 minutes of cardio

7/1/09 WOD

Run 1.55 miles
3 rounds of 21-15-9 reps (no rest between exercises or sets):
Hanging Power Cleans 95#
Pull Ups
Shoulder Presses 95#
Sit Ups
Run 1.55 miles
Total time: 43:31