CrossFit 2014-05-20
Runny Cindy
20 minute AMRAP
* 400m run
* 3 rounds of
* 5 pullups
* 10 pushups
* 15 squats
Rounds 2 + 48 reps
AMRAP
CrossFit 2013-12-09
AMRAP 5
* 15 double unders
* 4 power snatch
5 rounds / 65#
5 minutes rest
AMRAP 5
* 10 air squats
* 5 toes to bar
7 rounds + 2
CrossFit 2013-11-08
Snatch
2 rounds snatch on the minute [EMOTM]
1. Snatch @ 60% 1RM [63#]
2. Snatch @ 65% 1RM [68#]
3. Snatch @ 75% 1RM [73#]
4. Snatch @ 80% 1RM [78#]
5. Snatch @ 85% 1RM [83#]
AMRAP 7 minutes [63#]
* Power snatch
* Hang power snatch
* Snatch balance
* Overhead squat
Rounds 7
CrossFit 2013-08-23
AMRAP Diane
1st WOD at CrossFit Flagstaff
Box jump agility work
Diane 15
21-15-9
* Deadlifts [135#]
* Handstand pushups [band assisted] 1 round in about 12 minutes, plus 21 deads.
CrossFit 2013-07-09
AMRAP 17
* 7 thrusters [2x15#]
* 14 box jumps [20"]
* 21 Italian tosses [15#]
8 rounds plus thrusters
Dessert was 500m row in 2:12
CrossFit 2013-02-18
AMRAP 20
* 1/4 mile run
* 70 lunge lap
* 15 kettlebells [24 kg]
* 15 push presses [2x15#]
* 15 situps
2 rounds, plus the run, lunges, and 3 kettlebells
About the same as last time.
CrossFit 2013-01-21
AMRAP 20
* 10 pushup dumbell rows [20#]
* 15 box jumps [22"]
* 20 situps
6 rounds