Wednesday 03/23/11

Phil:

Gymnastic Practice


"Diane"
21-15-9 reps for time of:
Deadlifts, 225#/155#
HSPU

Compare to 12/04/10.


Kiley:

Rest

Saturday 12/04/10

Phil:

OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+


Deadlift
5 RM


"Diane"
21-15-9 reps for time of:
Deadlifts, 225#/155#
HSPU


Kiley:

Back Squat
3 x 5

"Diane"
21-15-9 reps of:
Deadlifts, 155#
HSPU

Originally scheduled for today:
10 min AMRAP of:
7 Power Snatches, 95#/65#
7 Slapping/Clapping Push-ups
7 KTE

Friday 10/01/10

Phil:

Snatch
Heavy Single


Snatch Deadlift
5 x 3


Snatch Pull
5 x 1


Later in the day:

"Fran"
21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups

5:00 rest

"Diane"
21-15-9 reps for time of:
Deadlift, 225#/155#
HSPU


Kiley:

CFE Swim

For time:
50 m, 100m, 200m, 100m, 50m
Rest :30 between each distance.
Rest 4:00
Repeat ladder

Thursday 05/27/10

Phil:

Push Press
5 x 3


Snatch Deadlift
105% x 3 x 5


Handstand
2:00


L-sit
2:00

Kiley:

Split Jerk
3-3-3-1-1-1

"Diane"
21-15-9 reps for time of:
Deadlift, 155#
HSPU

CFE Swim:
800m TT

Wednesday 02/17/10

"Diane"
21-15-9 reps for time of:
Deadlifts, 225#/155#
HSPU


Originally posted for today:

Today's WOD was the first workout for the Midwestern Sectional Qualifier held this past weekend (February 13-14) at CrossFit TNT in St. Charles, MO.

"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.