3/30: Power Clean ladder

WOD:
Every minute, on the minute perform 1 power clean, then 2, 3, etc. Go til failure. (135#)

Result: 
15 power cleans + 10 reps last round.
(aka 17,550 lbs moved - or ~ 1,100 lbs a minute)

3/29: Revised "Nancy"

I had car issues today, making me late for the 6pm class at Cream City CF. Since it was nice out, I devised my own concoction and revised "Nancy" a bit.

WOD:
5RFT
400m run
15 Overhead squats  (95#)
10 KB swings (55#)

...then after 5 rounds, 50 kb swings with 10 burpee penalty for each drop of the kb.

......I did not drop.

3/28: Dumbells

Howy bought a huge set of dumbells at Cream City CrossFit. I decided to play with them.

WOD:
Reps 15-12-9-6-3 of
Sumo Deadlift (275#)
Ring dips
Dumbell thrusters (40#)

Result: 6:12

3/27: "No. 1"

Justin at GB CrossFit devised this evil WOD!

WOD:
5 RFT:
Row 200m
15 squat clean wall balls (25 lb all, 10ft target)
Row 200m
15 burpee pullups

Result: 24:something

3/26: "Abbate"

WOD:
"Abbate"
Run 1 mile
21 clean & jerks
Run 800m
21 clean & jerks
Run 1 mile

Result: 29:14

*Very windy and cold out. I will be redoing this one.

RIP to Sgt. Abbate!

3/23: Another "7"

WOD
7 rounds of
7 squat snatches (95lb)
7 OH squat (95lb)
7 snatch balance (95lb)

Result: 17:59

3/20: "Bear Complex"

WOD:
"Bear Complex"
PC-FS-PP-BS-PP
Result: 185lb

CrossFit Games 2011: Open WOD #1

WOD:

AMRAP 10 minutes

30 double unders

15 power snatches (75lb)

Result: 1st time (6+41)

2nd time (7+33)

3/14: "Every Rep Counts"

WOD:

"Every Rep Counts"

10 wall balls (20#)

10 box jumps (supposed to be 20", I did 26")

10 deadlifts (205lb)

10 burpees

AMRAP20 min

Result: 8 rounds + 14.

I took it easy. Didn't push myself too hard as the Open Sectionals start tomorrow. 

GB CrossFit: Central East Chipper

2010 Central East CrossFit Games Regional chipper.

Done with Grant and his crew at Green Bay CrossFit. Thanks Grant!

WOD:
50 box jumps (24")

40 kb swings (1.5 pood)

30 burpee laterals

20 med ball cleans (25 lb)

10 db push press (65 lb)

20 ..

30 ..

40 ..

50 .. 

Result: 13:21

3/11: "Rankel"

Skill:

DE deadlift w/ chains (20lb ea.)

WOD:

"Rankel"

AMRAP 20 minutes

6 DL (225 lb)

7 Burpee pullups

10 KB swings (2 pood)

200m run

Result: 7 rounds + 17 reps (or 4 kb swing)

3/10: Oly and Randy

WOD AM:
5-3-1 of Squat cleans
5-3-1 of Snatch
5-3-1 of Bench with releasers

WOD PM:
10-9-8-7-6-5-4-3-2-1 reps of
Chest to bar pullups
30" box jumps
Knees to opposite elbow

Result: 7:30

WOD 2 PM:
"Randy"
75 Snatches for time (75 lb)

Result: 4:20

3/8: Hybrid 20

WOD: 
Hybrid "20"
20 burpees
20 air squats
20 pullups
20 situps


3 rounds


Result:
8:21

3/7: "The Seven"

WOD:
"The Seven"
7 HSPU
7 Thrusters (135lb)
7 KTE
7 DL (245lb)
7 Burpees
7 KB Swings (2 pood)
7 Pullups

Result: 26:41

3/6: "Stephen"

WOD:
"Stephen"
30-25-20-15-10-5 reps of:
GHD situps
GHD back extensions
Knee-to-elbows
Stiff-legged deadlifts (95lb)

Result: 14:41

3/5: 25's

WOD:
Hybrid's Challenge
"25s"

100 DU's,
25 Wall Balls 20lb,
25 CTB pullups,
25 Deadlifts @ 225,
25 Calorie Row,
25 Box Jumps (26"),
25 DB Push Press @ 40 pounds (I did 1.5 pood)
25 Situps, 25 Ring Dips,
100 DU's
Result: 15:16

3/4: "Coe"

WOD:

"Coe"

10 Thrusters (95)

10 ring-pushups

Result: 11:16

3/3: I'm getting used to this

5:30 AM WODs were tough at first. Now I'm getting used to them. Pretty sure I'm almost ready.

AM WOD:
4 RFT
30 DUs
10 Toes to bar
10 OH squat (115lb)
Result: 7:01

PM WOD:
On the minute, every minute...
1 pullup, 1 hspu
On second minute...
2 pullups, 2 hspu.
and so on until failure on each exercise. Score is total.
Result: 8 hspu + 19 pullups = 27

3/1: Heavy met-con

WOD:
3 RFT:
5 300 lb DL
12 HSPU
12 Pullups
5 thrusters (135lb)
Result: 5:10