Goals for 2012:
100 burpees to finish burpee challenge in less than 7:30
CrossFit total of 825
Handstand walk - 50 ft
Better flexibility for front squats...get to a comfortable squat clean.
Saturday, December 31, 2011
Friday, December 30, 2011
Michael
Friday WOD: Michael(ish)
3 rounds
run for 4:30
AMRAP Sit ups 2:15
AMRAP back extensions 2:15
Run: .61, .50, .42 = 1.53
Sit ups: 45,42,40=127
Back ext: 42,43,35=120
3 rounds
run for 4:30
AMRAP Sit ups 2:15
AMRAP back extensions 2:15
Run: .61, .50, .42 = 1.53
Sit ups: 45,42,40=127
Back ext: 42,43,35=120
Thursday, December 29, 2011
Press, push, jerk
Press 1,1,1,1,1. 135,140,145,150f,145f,135
Push press 3,3,3,3,3. 135,155,160,165,170(1)
Jerk 5,5,5,5,5. 140,145,150,160,145
WOD at Depot with Kent and Nathan
Push press 3,3,3,3,3. 135,155,160,165,170(1)
Jerk 5,5,5,5,5. 140,145,150,160,145
WOD at Depot with Kent and Nathan
Wednesday, December 28, 2011
2011 WODstar Christmas Break competition
Ok, so this wasn't really the championship, but this litte write up makes it seem like one:
The 2011 WODstar Christmas Break Champions are Tim Gallion and Nathan Peters. They clipped the runner up team of William Kent Thomas and Jason Sutfin 234-231 in a down-to-the-wire championship event. Gallon and Peters took a commanding 155-144 lead into halftime and held off a late surge by Thomas and Sutfin to hold on for the title.
The event, which consisted of sandbag clean & jerks, prowler pushes, tire flips, sandbag carries, atlas stone carries, and db hang power snatches, was the first of its kind and is sure to become an annual event.
Tim Gallion was voted MVP, while Thomas and Peters were voted to the all-tournament team.
Contact Jason Sutfin for sponsorship information.
*********************************
2 man team WOD. We partnered up with a member of the opposing team and worked for reps (points) while the opponent dead the heavy work until complete, then we switched places and did it again. 2x Prowler push while the other guy did AMRAP sandbag clean and jerk, 4x sandbag carry while the other guy did tire flips, 2x atlas stone carry while the other guy did db hang power snatch.
We did 4 rounds...we cut the rounds in half for the final two (1x prowler, 2x sandbag, 1x atlas stone). The prowler push was horrible! Overall, a nice WOD.
The 2011 WODstar Christmas Break Champions are Tim Gallion and Nathan Peters. They clipped the runner up team of William Kent Thomas and Jason Sutfin 234-231 in a down-to-the-wire championship event. Gallon and Peters took a commanding 155-144 lead into halftime and held off a late surge by Thomas and Sutfin to hold on for the title.
The event, which consisted of sandbag clean & jerks, prowler pushes, tire flips, sandbag carries, atlas stone carries, and db hang power snatches, was the first of its kind and is sure to become an annual event.
Tim Gallion was voted MVP, while Thomas and Peters were voted to the all-tournament team.
Contact Jason Sutfin for sponsorship information.
*********************************
2 man team WOD. We partnered up with a member of the opposing team and worked for reps (points) while the opponent dead the heavy work until complete, then we switched places and did it again. 2x Prowler push while the other guy did AMRAP sandbag clean and jerk, 4x sandbag carry while the other guy did tire flips, 2x atlas stone carry while the other guy did db hang power snatch.
We did 4 rounds...we cut the rounds in half for the final two (1x prowler, 2x sandbag, 1x atlas stone). The prowler push was horrible! Overall, a nice WOD.
Tuesday, December 27, 2011
AMRAP 15 minutes
Warmed up with overhead squats...bar only and 95#.
WOD:
35# dumbbells
7 db burpees
7 squat cleans
7 push press
7 rounds plus 3 burpees
Tim Nathan kent
WOD:
35# dumbbells
7 db burpees
7 squat cleans
7 push press
7 rounds plus 3 burpees
Tim Nathan kent
Monday, December 26, 2011
CF Football
5 minutes hspu.. ...............31
4 minutes ctb pull ups..........41
3 minutes hand release push ups.45
2 minutes supine ring dips......16
1 minute bar dips...............12
Total..........................145
AM Wod with Tim at Depot
4 minutes ctb pull ups..........41
3 minutes hand release push ups.45
2 minutes supine ring dips......16
1 minute bar dips...............12
Total..........................145
AM Wod with Tim at Depot
Thursday, December 22, 2011
12 Days of Christmas
12 Days of Christmas - 46:50...
1 20m lunges
2 handstand push up
3 5x squat+30"boxjump
4 ring dips
5 95# push press
6 20m shuttle run (6x down and back)
7 toes to bar
8 40# db thrusters
9 burpees
10 20# wallball shots
11 53# kb swings
12 pull ups
The wallball, burpee, thruster combo was brutal.
1 20m lunges
2 handstand push up
3 5x squat+30"boxjump
4 ring dips
5 95# push press
6 20m shuttle run (6x down and back)
7 toes to bar
8 40# db thrusters
9 burpees
10 20# wallball shots
11 53# kb swings
12 pull ups
The wallball, burpee, thruster combo was brutal.
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