Friday August 14, 2009

Max Reps in 15 Minutes

10 Wall Ball (20lbs)

5 Burpees

200m Run

7 Reps w/ 10 Wall Ball

Tuesday August 11, 2009

Snatch Practice

7 Hang Power Snatch (65lbs)
7 Burpees
7 Rounds

9:56

Saturday August 8, 2009

200m KB Farmers Walk (44lbs & 53lbs) (Switched hands @ 100m)
1-Big Loop w/ Medicine Ball (20lbs)
20 DB Thrusters (30lbs)
20 Broad Jumps
200m Run
15 DB Thrusters (30lbs)
15 Broad Jumps
200m Run
10 DB Thrusters (35lbs)
10 Broad Jumps
1-Big Loop w/ Medicine Ball (20lbs)

18:20

Finished w/ 3 sets of 30 Back Extensions & 3 Sets of 15 Ab Roler

Friday August 7, 2009

21 Double Unders
15 Cleans (95lbs)
9 Lateral Burpees

Max Rounds in 15 Minutes

4 Rounds + 21 Double Unders

Afterwards worked on weighted sit ups w/35lbs 4 Sets of 12

Wednesday August 5, 2009

10-1 Wall Ball & D-Ball Slams (20lbs)

4:21

Dead Lift

185X5
225X5
265X3
285X3
323X3
343X1
353X1

Max Dead Lift was awesome... Last time I dead lift was at the 2009 Cross Fit Games @ 225lbs... So I went up 128lbs... This was the first time I was able to work on my Max Dead Lift...

Tuesday August 4, 2009

200m Run
5 Push Jerks (115lbs)
7 Pull Ups
9 Box Jumps

7 Rounds

18:54