Tag Archives: crossfit

9.20.2013

Standard

9/20/13┬áis Coach Kelly’s birthday. In celebration we will WOD for her. It is her 31st Birthday so we will celebrate the 10th anniversary of her 21st Birthday. woop woop.

Strength: Work to a 1 rep max Jerk, out of the rack.

Score: 110# (10# PR!!)

WOD:
5 minute amrap

  • 10 back squats @ 50% of 1 rep max (my max was 190, so 95# for me)
  • 31 lateral bar hops.

-Rest 5 minutes.
5 minute amrap

  • 10 power snatch 95/65
  • 31 mountain climbers

Score will be the total number of reps

Score: 206 RX!!

I RX’d!!! I wasn’t going to but Coach Jon pushed me & I’m so glad he did!
Bonus: 31 birthday burpees

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9.16.2013

Standard

Strength: Strict Press: 1-1-1-1-1

Score: tied my last PR of 75#

WOD:

8 minute AMRAP
Buy-in: 1 minute of Hand stand push-ups

6 minute AMRAP of

  • 5 hang power cleans 165/115
  • 30 double unders.

Cash-out: 1 minute of Hand stand push-ups

Scaling: 85#, singles

Score: 2+16

9.10.2013

Standard

WOD

Strength/Endurance:
Max 500m row.

Score: 2:02 (tied my last max)

WOD:

  • 100m run
  • 5 bear complexes
  • 200m run
  • 4 bear complexes
  • 300m run
  • 3 bear complexes
  • 400m run
  • 2 bear complex
  • 500m run
  • 1 bear complex

Bear complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press. Weight will be 135/95.

Scaling: 75#

Score: 21:38

8.29.2013

Standard

Strength: 20 minutes to establish a 3 Rep Max Thruster

Score: 95#

Totally tweaked my back doing the 95#. Probably should have stopped before that. But I did it!

WOD “Baseline”

500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

Score Chart

Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

I forgot to record my time, but it was just over 7 minutes. Slower than my previous baseline time by a few seconds, but I used a purple band on pull ups instead of green like I did last time.