Thursday 11/29/12

"King Kong"
3 rounds for time: (5:34Rx)
1 Deadlift 455lbs
2 Muscle-ups
3 Squat Clean 250lbs
4 Handstand Push-ups

"Strong Medley"
For time: (4:49)
Stone Load 175/60" 185/56" 217/52" 230/48" 255/44"
Husafell Stone 185lbs x 60'
Farmers Walk 410lbs x 60'
3 Wall Climbs 6' with 70lbs Sandbag

Tuesday 11/27/12

For load:
Snatch (touch and go)
2 x 185,185,185,185,185,185,185,185,185,185

For load:
Drop Snatch
1 x 205,225,245,265


For time:
1000m Row (3:29.4)
rest 2:00
500m Row (140.1)
rest 2:00
250m Row (:48.3)

Monday 11/26/12

For load:
Rack Jerk
2 x 275,295,295
1 x 315,315,315

For load:
Back Squat
3 x 275,295,315,335

For time:
500m Row (137.5)
rest 2:00
500m Row (1:40.0)
rest 2:00
500m Row (1:47.9)

Saturday 11/24/12

For load:
Every Minute On the Minute (EMOM)
Snatch Ladder
135,145,155,165,175,185,195,205,215,225,235,245

For load:
Every Minute On the Minute (EMOM)
Clean Ladder
225,235,245,255,265,275,285,295,305,315,325

For time: (8:47Rx)
"King Kong"
1 Deadlift 455lbs
2 Mucle-ups
3 Squat Cleans 250lbs
4 Handstand Push-ups
(struggled with muscle-ups)

Thursday 11/22/12

For load:
Clean 3 x 225,245,265

For load:
Deadlift 1 x 425,515,535

For load:
Atlas Stone load to platform 175,217,255

For load:
Atlas Stone to shoulder 217,217,217

Wednesday 11/21/12

For time: (27:23Rx)
400m Sandbag Run 35lbs
3 Wall Climbs 6′ w/ Sandbag
3 Rope Climbs
400m Sandbag Run
3 Wall Climbs
3 Rope Climbs
400m Sandbag Run
3 Wall Climbs
3 Rope Climbs
400m Sandbag Run

 

Tuesday 11/20/12

For time: (21:10Rx)
30 Double Unders (unbroken)
20 Burpees
30 Kettlebell Swings 70/44
20 Burpees
30 Over the Box jumps 20
20 Burpees
30 Kettlebell Swings 70/44
20 Burpees
30 Over the Box jumps 20
20 Burpees
30 Double Unders (unbroken)

 

Monday 11/19/12

3 rounds for total Reps: (37Rx)
Handstand Push-ups (unbroken)
(rest 2:00)

For total reps: (120)
Every 1:00 for 10:00
Push-ups (too sore for muscle-ups)
(start each min with 20 Double Unders)

For time: (7:50.2)
2k Row

Saturday 11/17/12

CrossFit Fury
Furious 5 Partner Competition

Wod 1
For time:
2 Mile Run with 45lbs Barbell
(both partners must touch the bar the entire run)


Wod 2 (5 more ground to overhead + burpees when time ran out)
For time: (10:00 cap)
30 Partner Burpees
25 Ground to Overhead (135)
20 Pullups
15 Thrusters (135)
10 Right Arm Kettle bell Overhead Squats (53)
10 Left Arm Kettle bell Overhead Squats (53)
15 Thrusters (135)
20 Pullups
25 Ground to Overhead (135)
30 Partner Burpees

Wod 3 (80m water carry when time ran out)
For time: (10:00 cap)
Partner A
Bear crawls 200 feet while
Partner B
Sledge drives a 45lb plate 40 feet
Partner A
Sledge drives a 45lb plate 40 feet
Partner B
Bear crawls 200 feet while
Both partners together:
8 Rope Climbs
30 Box Jump Overs
Partner water carry 15 gallons for 160 meters
Partner A buddy carries Partner B 80 meters
Partner B buddy carries Partner A 80 meters to finish line

Wod 4
For time:
Stage 1:
Partner A runs a 50m shuttle run and tags partner B
Partner B runs a 50m shuttle run
20 simultaneous games style push-ups
Partner A runs a 50m shuttle run and tags partner B
Partner B runs a 50m shuttle run
Partner A buddy drags Partner B 25m
Partner B buddy drags Partner A back 25m
Team gets to view combination for as long as desired before moving on to next stage
Stage 2:
Partner A begins rowing toward a team cumulative total of calories
Partner B begins obstacle course
Lunge step with 5kg plate in shooter’s position for 25m
Zig zag cone run
Scale 2 walls
Return to partner
Partners switch places and repeat
When second team member returns AND total calories has met the minimum (50 women, 60 co-ed, 70 men) both team members move to the box to open it and stop their timer.

Wednesday 11/14/12

For total load: (2025lbs)
Weighted Dip 7-5-3
(rest 1:30 between lifts)

"Jerry"
For time: (29:46Rx)
1 Mile Run
2k Row
1 Mile Run

Tuesday 11/13/12

AMRAP 5:00 (36Rx)
30 Squat Clean and Jerk 155lbs
30 Bar Facing Burpees

For total load: (3675lbs)
Power Clean 7-5-3 (Touch and Go)
(rest 1:30 between sets)

AMRAP 5:00 (50)
Bar Facing Burpees

Sunday 11/11/12

American Masters Weightlifting Championships

Gold Medal and Best lifter men 35-39
Snatch 113/117/121
Clean and Jerk 142/147/152x
105kg Class 268kg Total

Monday 11/5/12

For load:
Snatch
1 x 185,205,225
1 x 185,205,225

For load:
Clean
1 x 225,245,265

For load:
Drop Snatch
1 x 185,185,185

Saturday 11/3/12

For load:
Clean and Jerk
1 x 225,245,265,285,305

3 rounds at 225lbs
1 Power Clean
1 Clean
1 Push Press
1 Jerk
Rest 2:00 between rounds

     Training at Dobson High School 2002

Thursday 11/1/12

For load:
Snatch
1 x 205,215,225,235,245

For load:
Drop Snatch
1 x 205,215,225,235,245

For load:
Back Squat
1 x 315,335,355,375,405

AMRAP Unbroken
Toes to Bar 25