09/18/13 - (W) Pull-HSPU-Clean

20 Rounds for time

3 - Pullups
2 - Hand Stand Pushups
1 - Hand Power Clean @ 125lb

Time 16:57


Excellent

Next shoot for 25 Rounds and 135lb

09/17/13 - (W) CF Hero WOD "Roney" Modified

Modified "Roney"

RX =


Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps


Modified



Four rounds for time of:
Run 100 meters
95 pound Thruster, 11 reps
Run 100 meters
95pound Push press, 11 reps
Run 100 meters
95 pound Hang Power Clean, 11 reps

20:03

09/16/13 - (K) Goun Gee Kuen and STO

3X GGK
6 Minute STO

09/15/13 - (R) Rest Day

09/14/13 - (C) Camping in Chattanooga

09/13/13 - (K) Five Animals

20 Minutes of  5 Animals

09/12/13 - (R) Rest Day

Crushed from yesterday

09/11/13 - (S) Spring and Power

9 Rounds with 2:30 Rest between rounds

40m Hill Sprint
5 Chest to Bar Pull-ups
5 Kettlebell Thrusters @ 50lb  (alt arm each round)

about 1:00 minute a round

Feeling it

09/10/13 - (K) Goun Gee Kuen

3 x Hard

09/09/13 - (R) Rest Day

09/08/13 - (W) - Snach - Push - Squat

10 Rounds for time

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













Time:  15:26



Previous WOD on 05/14/12 time of 18:12

09/07/13 - (W) Run-Pull-Run-Push

10 Rounds for Time

40m Hill Run
10 Pullups
40m Hill Run
10 Pushups


Time 19:26

09/06/13 - (R) Rest Day

09/05/13 - (S) Squat Cleans

3-3-3-3-3-2-2-2
2:00 Rest between Rounds

125
130
135
140
145
150
155
160


Then

8 x 135  Front Squat
8 x 135  Power Clean

09/04/13 - (K) Goun Gee Kuen

GGK x 3

09/03/13 - (W) Tabata and Intervals

Was going to attempt "Tabata Something Else"

Started, did  20 pullups and realized the clock didnt beep

Rested a bit started again,

Got through 8 rounds, then realized that I had done

4 rounds of pullups and 4 rounds of pushups
Pullups 12/9/9/7
Pushups  16/12/12/11
Abandoned that idea.

Then did 10 rounds each of 10sec WORK / 20sec RESTof
PULLUP 6/7/7/6/6/6/6/6/6/6
PUSHUP 9/10/9/9/9/9/9/8/9/9
SITUP  6/6/6/6/6/6/6/6/6/6
LUNGE WALK 10/10/10/10/10/10/10/10/X/X  (kneecap tweaked so I stopped at 8)

 Totals 
Pullups = 119
Pushups = 141
Situps =  60
Lunge Steps = 80

09/02/13 - (R) Rest Day

09/01/13 - (W) Crossfit Hotshots WOD

Modified-

5 Rounds for Time

30 Squats
19 Hang Power Clean at 95lb
7 Strict Pullups
385M Run

28:43

08/31/13 - (R) Rest Day

08/30/13 - (R) Rest Day