February 22, 2010

AM

Power Snatch 1-1-1-1-1-1-1

150#

Bench Press 5-5-5-5-5

205# x 5 x 2

210# x 5 x 3

Swim 25m Sprints

February 10, 2010

AM OH Squat

5 x 45#

5 x 95#

5 x 135#

3 x 185# PR

1 x 195# PR

1 x 205# PR

PM 2K Row

7:18

October 21, 2009

AM Swim

50m on min every min

4 on, 1 min rest

3 on, 1 min rest

2 on, 1 min rest

1 on

Best: 33 second / Worst: 46 second

PM CrossFit

1 Muscle-up, Strict

30 Second OH Squat hold - below parallel w/ 35#

2 Muscle-up, Strict

60 Second OH Squat hold w/ 35#

3 Muscle-up, Strict

90 Second OH Squat hold w/ 35#

4 Muscle-up, Strict

120 Second OH Squat hold w/ 35#

5 Muscle-up, Strict

120 Second OH Squat hold w/ 35#

4 Muscle-up, Strict

90 Second OH Squat hold w/ PVC

3 Muscle-up, Kip

60 Second OH Squat hold w/ PVC

2 Muscle-up, Kip

30 Second OH Squat hold w/ PVC

1 Muscle-up, Kip

26:00 (10 min Squat Hold)

October 20, 2009

AM CrossFit

21 Sumo Deadlift High Pull 95/65#

21 Pull-ups

400m Run

15 SDHP

15 Pull-ups

400m Run

9 SDHP

9 Pull-ups

400m Run

11:11

October 19, 2009

PM CrossFit

"Baseline"

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

3:52

More Fun

200m Run

50 Burpees

200m Run

5:42

October 18, 2009 - Rest

October 17, 2009 - Swim