CrossFit 2014-10-01
Bench and burn
Bench press
* 10/8/6/4/2
* 115-125-135-140-145F
Burner 3 rounds
* 250m row
* 25 kettlebell swings [1 pood]
* 250m row
* rest 1 minute
Crossfit
CrossFit 2014-09-24
Beretta
Do five burpees every minute on the minute while doing:
* 20 squat thrusters [65#]
* 20 hang power cleans
* 20 push presses
* 20 overhead squats
* 20 front squats
Time 12:55
CrossFit 2014-09-22
Back squats
* 10-8-6-4-2
* 105-115-135-155-165
Cash out
* 20 barbell facing burpees
* 20 thrusters [75#]
* 20 barbell facing burpees
CrossFit 2014-09-19
The Good Life
3 rounds
* 500m row
* 12 burpees
* 21 box jumps [24"]
Time 15:45 PR! [by one second]
Last time 15:46 with a 20" box
CrossFit 2014-09-17
American Dream
AMRAP 20 minutes up ladder [1 rep first round, 2 reps second round...]
* Power clean [123#]
* Muscle up band-assisted transitions
Rounds 7 + 5 reps
CrossFit 2014-09-15
Sugar Daddy
21-15-9
* Deadlift [165#]
* 400m run
Time 11:10
Last time 9:21 @ 155#
CrossFit 2014-09-11
Sumo deadlift
* 1 RM 285# PR!
EMOTM 15 minutes
* 6 sumo deadlifts [175#]
* 40 seconds hollow rock
* 5 strict toes to bar