WOD 07.19.12

WOD 07.19.12

WOD 07.19.12

WOD 07.19.12

WOD 07.17.12 "#dark and #Stormy"  For time : #25 deadlifts (175/155), #50 #pullups, #25 #deadlifts . My time : 12:15 @ #155 #lbs ! #crossfit @ crossfitRX #atlanta #GA

WOD 07.17.12 "#dark and #Stormy" For time : #25 deadlifts (175/155), #50 #pullups, #25 #deadlifts . My time : 12:15 @ #155 #lbs ! #crossfit @ crossfitRX #atlanta #GA

#WOD for 07.16.12 #"Fire Alarm" 6 rounds #for #time of #20 - #20" #boxjumps , #20 #kettlebell #swings @ #35 lbs , & #200 meter run @ #24:04 RX as #perscried #crossfit @ #CrossfitRX

#WOD for 07.16.12 #"Fire Alarm" 6 rounds #for #time of #20 - #20" #boxjumps , #20 #kettlebell #swings @ #35 lbs , & #200 meter run @ #24:04 RX as #perscried #crossfit @ #CrossfitRX

WOD 07.13.12    15 Minutes:   Snatch Complex   (5x Power Snatch + Squat Snatch)    THEN     10 Min AMRAP   30 Double Unders or sub 60 singles   15 Snatches (75/55)     My rounds for time: 2.5 @ #55 as prescribed

WOD 07.13.12 15 Minutes: Snatch Complex (5x Power Snatch + Squat Snatch) THEN 10 Min AMRAP 30 Double Unders or sub 60 singles 15 Snatches (75/55) My rounds for time: 2.5 @ #55 as prescribed

WOD 07.12.12 "MUTTLED"     15 Minute AMRAP:     10 Front Sqaut (155/105)   10 Kettlebell swings (70/55)   10 Burpee Box Jumps 20"  10 T2B    My rounds for time: 3.25 @ 3 full rounds of Front Squats @ #105 THEN 1 full round @ #85 & KB swings @ #35

WOD 07.12.12 "MUTTLED" 15 Minute AMRAP: 10 Front Sqaut (155/105) 10 Kettlebell swings (70/55) 10 Burpee Box Jumps 20" 10 T2B My rounds for time: 3.25 @ 3 full rounds of Front Squats @ #105 THEN 1 full round @ #85 & KB swings @ #35

WOD 7.11.12    5 x Clean Complex   (Power Clean + Hang Squat Clean + Squat Clean)    THEN     "PRAIRE FIRE"   12   HSPU  02   Power Cleans (155/105  10   HSPU  04   Power Cleans  08   HSPU  06   Power Cleans  06   HSPU  08   Power Cleans  04   HSPU   10   Power Cleans  02   HSPU  12   Power Cleans    My time: 08:42 @ #85

WOD 7.11.12 5 x Clean Complex (Power Clean + Hang Squat Clean + Squat Clean) THEN "PRAIRE FIRE" 12 HSPU 02 Power Cleans (155/105 10 HSPU 04 Power Cleans 08 HSPU 06 Power Cleans 06 HSPU 08 Power Cleans 04 HSPU 10 Power Cleans 02 HSPU 12 Power Cleans My time: 08:42 @ #85

WOD 07.10.12    Out of town WOD @ #Crossfit #Sacrifice in Columbus, GA     FIRST   400  Meter sprint   100  Situps   100  Flutter Kicks     THEN     3x5 Minute AMRAP    #1 AMRAP  10 Wall Balls   10 Reverse Lunges    #2 AMRAP  6 T2B  10 Box Jumps @ 24    #3 AMRAP  10 Kettlebell Swings 55/35  10 Hand Release Pushups     Rounds for time: 4+4 wall balls, 4, 3.5

WOD 07.10.12 Out of town WOD @ #Crossfit #Sacrifice in Columbus, GA FIRST 400 Meter sprint 100 Situps 100 Flutter Kicks THEN 3x5 Minute AMRAP #1 AMRAP 10 Wall Balls 10 Reverse Lunges #2 AMRAP 6 T2B 10 Box Jumps @ 24 #3 AMRAP 10 Kettlebell Swings 55/35 10 Hand Release Pushups Rounds for time: 4+4 wall balls, 4, 3.5

WOD 07.07.12    TEAM WOD    In teams of 2 complete :    150 Mountain Climbers     THEN     100  Pullups  100  Thrusters 75/55  100  T2B  100  MED BALL TOSSES     Our time: at the 25 minute cut off / my weight @ #55 as prescribed

WOD 07.07.12 TEAM WOD In teams of 2 complete : 150 Mountain Climbers THEN 100 Pullups 100 Thrusters 75/55 100 T2B 100 MED BALL TOSSES Our time: at the 25 minute cut off / my weight @ #55 as prescribed

WOD 07.06.12     RUN 1 MILE     THEN     Overhead Squat  5x1  Snatch Squat      5x1  Squat Snatch      5x1    My weight: #90, #70, #70

WOD 07.06.12 RUN 1 MILE THEN Overhead Squat 5x1 Snatch Squat 5x1 Squat Snatch 5x1 My weight: #90, #70, #70

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