Wednesday 1/30/13

"Angie"
For time: (18:52Rx)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Tuesday 1/29/13

For time: (7:16.7)
2000m Row

For time: (3:00Rx)
5-4-3-2-1
One Arm Dumbell Snatch 80lbs
Bar Muscle-ups

"Diane"
For time: (8:32Rx)
21-15-9
Deadlift 225
Handstand Push-ups

Saturday 1/26/13

2013 Winter Open

Wod 1
"Clean & Jerk Ladder with an Extra Step"
Athletes have :45 seconds to complete the lift and :15 to transition.
1 Clean or Power Clean/1Front Squat/1 Jerk
185,195,205,215,225,235,245,255,265,275,285,295,305(missed jerk)
(foot slipped on the jerk at 275...had to do that entire cycle twice)

Wod 2
AMRAP 2:00 (11Rx)
Deficit Handstand Push-ups 12"

~rest 1:00~

AMRAP 2:00 (27)
Airdyne for Calories

~rest 1:00~

For time: 9:00 cap (7 pull-ups from finishing)
30 Thrusters 95
10 Pull-ups
20 Thrusters
20 Pull-ups
10 Thrusters
30 Pull-ups

Wod 3
"155lbs Keg Shuttle Run"
For time: (6:50Rx)
Cary the Keg 10yrds
20yrd Shuttle
Cary the Keg 10yrds
40yrd Shuttle
Cary the Keg 10yrds
60yrd Shuttle
Cary the Keg 10yrds
80yrd Shuttle
Cary the Keg 10yrds
100yrd Shuttle
Cary the Keg 10yrds
120yrd Shuttle
 Cary the Keg 10yrds 
140yrd Shuttle
Cary the Keg 10yrds
160yrd Shuttle
Cary the Keg 10yrds
180yrd Shuttle
Cary the Keg 10yrds
100yrd Sprint

Tuesday 1/22/13

For total reps: (16Rx)
Deficit Handstand Push-up (12" Parallete)
(rest 1:30)

For time: (17:56Rx)
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53lbs
60 Sit-ups
70 Burpees

Monday 1/21/13

For load:
2 Power Clean/2 Push Press
225,245,265 (1:30 rest)

"Fran"
For time: (3:09Rx)
21-15-9
Thruster 95
Pull-up

Sunday 1/20/13

For time: (7:18.00)
2000m Row (damper at 6)

~Rest 10:00~

For time: (damper at 7)
500m Row (1:40.7)
rest 2:00
400m Row (1:21.7)
rest 1:30
300m Row (1:01.8)
rest 1:00
200m Row (:41.5)
rest :30
100m Row (:19.9)

Friday 1/18/13

For load:
Every 1:00 for 12:00
1 Power Clean/1 Front Squat/1 Jerk
185,195,205,215,225,235,245,255,265,275,285,295

For total reps: (45Rx)
Every 1:00 for 10:00
Odd Min: 2 Deficit Handstand Push-ups (12" Parallete)
Even Min: 7 Butterfly Pull-up
(start every min. with 20 double unders)

AMRAP 3:00 (30Rx)
Over the Box Jump Burpees

Thursday 1/17/13

For time: (19:55.1)
5000m Row (damper at 6)

Wednesday 1/16/13

For time: (1:41.3)
500m Row (damper at 5)

Skill Work:
Handstand Push-up (deficit)
5 x Paralletes (45+45 in between)
4 x Paralletes (45+25 in between)
3 x Paralletes (45 in between)
3 x Paralletes (25 in between)
1,1 x Paralletes
1,2,3 x (45+45+45)

For load:
Power Snatch 
2 x 135,155,175

For load:
Snatch 
1x 175,195,205,215,225

For time: (7:19Rx)
30 Thrusters 95
10 Pull-ups
20 Thrusters 
20 Pull-ups
10 Thrusters
30 Pull-ups

Monday 1/14/13

For load:
2 Power Clean + 2 Push Press
205,225,245,265(missed 2nd push press)

For load:
Every 1:00 for 10:00
2 Clean + 1 Jerk
185,195,205,215,225,235,245,255,265,275

5 rounds for time: (4:32Rx)
5 Deadlift 275lbs
10 Burpees

Sunday 1/13/12

For time: (7:32.0)
2000m Row

Bar Muscle-up Pyramid
1-2-3-4-3-2-1 (rest 1:00)

5 rounds for total reps: (40/178)
Handstand Push-up/Double Unders
(rest 1:00)
(10/50,7/6,9/50,7/32,7/40)

Friday 1/11/13

For time: (5:18Rx)
21-15-9  
Back Squat 185lbs
Kettlebell Swing 53lbs 
(barbell starts on the ground)

~2:00 rest~

For time: (3:57.8)
1000m Row

Thursday 1/10/13

For time:
1000m Row (3:32.5)
Rest 2:00
750m Row (2:42.8)
Rest 2:00
500m Row (1:45.1)
Rest 2:00
250m Row (:47.4)

Wednesday 1/9/12

10:00 allotted to complete each workout. 
At the end of 10:00 the next workout begins. 
If you finish early you have the remaining time to recover before starting the next workout.

For total time: (28:19Rx)

3 rounds for time: (8:53Rx)
7 Bar Muscle-ups
50 Double Unders

3 rounds for time: (9:57Rx)
14 Handstand Push-ups
40 Sit-ups

3 Rounds for time: (9:29Rx)
21 Pull-ups
30 Push-ups

Tuesday 1/8/13

For load:
2 Power Clean / 2 Push Press 
185,195,205,215,225,235,245

For load: 
Power Clean
2 x 255,265,275 (touch and go)
2 x 240,240,240,240,240 (rest 1:00)
3 x 220,220 (pause at knee)

For time: (2:58Rx)
30 Power Clean & Jerk 135

Saturday 1/5/13

CrossFit SanTan Co-Ed Competition:
Partnered with Emily

Workout 1:
10:00 for both partners to establish:
1RM Clean & Jerk
Emily: 170lbs
August: 315lbs (cleaned 335 missed jerk)

Workout 2:
Partner 1 Runs a Mile for time.
Partner 2 Rows for Calories while Partner 1 Runs.
Emily: 1 Mile Run (6:43)
August: 133 Calories rowed

Workout 3:
For time: (9:45)
13 Shoulder to Overhead 135/95
26 Pull-ups
13 Power Clean 135/95
26 Wall Ball Shots 20/14
13 Thrusters 135/95
26 Handstand Push-ups
(both partners must complete all reps)

Wednesday 1/2/13

2 rounds for time: (25:45Rx)
250m Row
25 Wall Ball Shots 20lbs
500m Row
50 Push-ups
750m Row
75 Double Unders
(rest 3:00)

Tuesday 1/1/13

For time: (7:33.5)
2000m Row

Every 1:00 for 10:00
Odd Min: 3 Bar Muscle-ups
Even Min: 2 Jerks 225

For time: (10:58Rx)
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Butterfly Pull-ups