20101026
AMRAP 10 Min

TGU
16 KG
29

20101025
Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

28:00+ c 155# and 10# vest

20101022
1/2 "Bulger"

Five rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

18:59

20101021
"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

14:00+ first 3 rounds with 15# vest.

20101019
D - 1 Round Diane
21 Deadlifts (225#/185#)
21 HSPU

E - 1 Round Elizabeth
15 Squat Cleans (135#/95#)
15 Ring Dips

C - 1 Round Cindy
5 Pull-ups
10 Push-ups
15 Squats

K - 1 Round Kelly
400 m Run, 30 WallBall (20#/14#)
30 Box Jumps (24"/20')

E - 1 Round Eva
800m Run
30 KettleBell Swings (70#)
30 Pull-ups

R - Half a Randy
35 Power Snatches (75#/45#)

32:00+

Crossfit Total

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

325 PR
145 (135 last Total)
365 PR

835 PR

Squat Clean

Clean
3-3-3-3-3

135,155,165,175(PR),185(1)(PR for 1)

Snatch Balance

Snatch balance 1-1-1-1-1-1-1

65-65-70-70

Tababta This

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

5
12
4(Ring Rows)
5
8
34

KB Snatch Pull-ups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

1Pood,Ring Rows 9:53

Back Squat Rope Climb

95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Rx'd weight, 2x1 Rope Climb subs, 27:45