05/31/12 - Descending Mix

Rounds of
21,19,17,15,13,11,9,7,5,3,1

KB Swings (50lb)
Situps
Squats
Pushups
1 hill sprint (3 sets of stairs)

At Percy Warner

Time 28:10

05/30/12 - Tough One II

8 rounds for time

4 hand stand push ups
8 pullups
12 kettlebell swings (50lb)
30 sec plank hold

Time 17:40

05/29/12 - Rest Day

05/28/12 - 4 x 800m at Liberty Park

1 - 4:30
2 - 4:17
3 - 3:56
4 - 3:36

At liberty park, cross country loop. Might be 850-900m

2 - 3 minute rest

Hot, hot, hot.

05/27/12 - Run-Snatch-Pushup

Good benchmark WOD

For time:

Run 1200m
100 Kettlebell Snatches 50lb
100 Pushups

16:40

05/26/12 - Crossfit WOD for 5/25

Five rounds for time of:

75 pound Push press, 25 reps
50 Double-unders

Subbed 100 single

Time 11:15

05/25/12 - Rest

05/24/12 - Percy Warner Pain

With Michael and John

25 Minute AMRAP

15 KB Swings (50 lb)

10 Lunge Walk Steps

15 Chest to Ground Hand Lift Pushups

10 Lunge Walk Steps

15 Box Jump 20" inch 

Return to Start

8 Rounds in 26:12 

05/23/12 - Crossfit WOD for 5/23

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
5 Ring dips
15 Squats

19 rounds at the buzzer

05/22/12 "Helen" WOD

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X
12 Pull-ups


Time 10:33

05/21/12 - CNJ - Push - Lunge

10 Rounds for Time

10 -  Kettlebell Clean and Jerk (50 lb) 5 a side
20 - Pushups
10 - lunge steps

Time 21:39

05/18/12 - 05/20/12 - Notre Dame

05/17/12 Hero WOD "Nate"

"Nate" Hero WOD

Subbed 1.5 pd kb for 2 pd

AMRAP 20 min

2 - handstand pushups
4 - ring dips
8 - kettlebell swings

19 rounds in 19:41

05/16/12 - Rest Day

05/15/12 - Hill-Pull-Hill-Hang Clean

7 Rounds For Time

1 - Hill down 30m and up 30m
10- pullups
1 - Hill down 30m and up 30m
10- hang clean 95lb

Time 19:30

05/14/12 - Snatch / Push / Squat

10 Rounds for time

10 - kettlebell snatch 50lb (5/side)
10 - CTG hand lift pushup
10 - squat

Time 18:12

05/13/12 Jag "21"

For time:
Run 600 meters
21 Kettlebell swings, 1.5 pood
21 Strict Pull-ups
21 Kettlebell clean and jerk, 1.5 pood each side
21 Strict Pull-ups
Run 600 meters

17:35

05/12/12 - Rest Day

05/11/12 - Snake Turns Over

20 minutes / 60 reps

05/10/12 - clean-pull-push

5 rounds / 2:00 rest between rds.

1 round is 3x
3 hang clean and press
6 pullups
9 pushups

Rounds between 2:12 and 2:30

05/09/12 - Rest Day

05/08/12 - Progressive Triplet

5 Rounds for Time

10 - kettlebell clean and jerk (50lb)
20 - pullups
30 - pushups

Time:17:30

2:56/3:32/3:46/3:50/3:25

05/07/12 - Rest Day

05/06/12 - Bear Complex Descending Ladder

10 Round Descending Ladder with Descending Rest

Modification, Bear Complex from Hang Clean, no full Dead Lift on each rep

10 Bear / 3:00 rest
9 Bear / 2:40 rest
8 Bear / 2:20 rest
7 Bear / 2:00 rest
6 Bear / 1:40 rest
5 Bear / 1:20 rest
4 Bear / 1:00 rest
3 Bear / 0:40 rest
2 Bear / 0:20 rest
1 Bear

05/05/12 - Cinco de Mayo Rest

05/04/12 - Strength GTG

5 rounds

5 weighted strict pullups 20lb
5 hang clean and press 95lb

2 min rest between rounds

05/03/12 - Run-Push-Run-Swing (w/ Alex)

20 Minutes AMRAP

1 - 40M hill run down and up
10 - Chest to Ground/Hand Lift Pushups
1 - 40M hill run down and up
10 - Kettlebell Swings (50lb)

Finish 9 rounds in 21:12

Hard and hot

05/02/12 - Rest Day