3 Rds For Time:
5 x 135lbs Cling and Press
10 x Burpees
1 x 400 Meter Run
Monday, August 31, 2009
Friday, August 28, 2009
Thursday 08-27-09 WOD
5 Pull ups
10 Push ups
15 Squats
5 min AMRAP 1 min. Rest
5 Burpees
10 Push Press
15 Box Jumps
5 min AMRAP 1 min. Rest
5 Wall Balls
10 KB Swings
15 Sit ups
5 min AMRAP
400M Sprint
10 Burpees
10 Push ups
15 Squats
5 min AMRAP 1 min. Rest
5 Burpees
10 Push Press
15 Box Jumps
5 min AMRAP 1 min. Rest
5 Wall Balls
10 KB Swings
15 Sit ups
5 min AMRAP
400M Sprint
10 Burpees
Wednesday, August 26, 2009
Wedseday 08-26-09
I'M BACK
Back feels pretty good, forearm doesn't have intense stabbing pain and I can feel my left foot again. Going to do a lighter than normal workout and some Krav to celebrate my return to the gauntlet.
5 Thursters
7 Hanging Power Clings
10 SDHP
AMRAP 20 Minutes
Will Post Weight:
Krav Maga Advanced Class
Back feels pretty good, forearm doesn't have intense stabbing pain and I can feel my left foot again. Going to do a lighter than normal workout and some Krav to celebrate my return to the gauntlet.
5 Thursters
7 Hanging Power Clings
10 SDHP
AMRAP 20 Minutes
Will Post Weight:
Krav Maga Advanced Class
Thursday, August 20, 2009
INJURY REPORT
Need to take a week off. Threw out my back and I'm nursing an injured left foot. I think its time to take a few days off to let everything heal up.
Wednesday, August 19, 2009
Tuesday 08-08-09 WOD
20 Push Press
20 Box Jumps
20 Pushups
20 SDHP
AMRAP 5 minutes with 1 minutes rest
3 Rds
Hanging Power Cling
3-3-3-3-3
20 Box Jumps
20 Pushups
20 SDHP
AMRAP 5 minutes with 1 minutes rest
3 Rds
Hanging Power Cling
3-3-3-3-3
Friday 08-14-09 WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...continuing as long as you are able. Use as many sets each minute as needed.
Front Squat 1- 1- 1- 1- 1- 1- 1
Front Squat 1- 1- 1- 1- 1- 1- 1
Friday, August 14, 2009
Thursday, August 13, 2009
Wedseday 08-12-09 WOD
META:
BAS RUTTEN-35 minutes
With pushups/burpeess/jumping squats/jumping lunges in between
Krav Advanced Class:
Escape from Guard (not buck and roll) and counter
BAS RUTTEN-35 minutes
With pushups/burpeess/jumping squats/jumping lunges in between
Krav Advanced Class:
Escape from Guard (not buck and roll) and counter
Tuesday, August 11, 2009
Monday 08-10-09 WOD
Bayou City Crossfit
1 x 400M run
RDS: 4
5 x 135lbs Thursters
10 x clapping pushups
15 x crossfit situps with 20lbs med ball
1 x 400M Run
1 x 400M run
RDS: 4
5 x 135lbs Thursters
10 x clapping pushups
15 x crossfit situps with 20lbs med ball
1 x 400M Run
Monday, August 10, 2009
Sunday 08-09-09 WOD
Worked on power lifting fundamentals with Trey and Jeanna
Deadlift
Powercling
Hanging Powercling
Squat Cling
Thursters
Push Press
Snatch
Overhead Squat
Deadlift
Powercling
Hanging Powercling
Squat Cling
Thursters
Push Press
Snatch
Overhead Squat
Saturday 08-08-09 WOD
4 Rds for Time
With weighted Plate Carrier
5 burpees
10 kettle bell swings
15 bumber thrusters
400M run
Time: 17:06
With weighted Plate Carrier
5 burpees
10 kettle bell swings
15 bumber thrusters
400M run
Time: 17:06
Friday 08-07-09 WOD
D.T.
5 RDS for Time
Load: 155lbs
12 deadlifts
9 hanging power clings
6 push press
Time: 16:01
5 RDS for Time
Load: 155lbs
12 deadlifts
9 hanging power clings
6 push press
Time: 16:01
Friday, August 7, 2009
Thursday, August 6, 2009
Wednesday, August 5, 2009
Tuesday 08-04-09 WOD
"FIGHT GONE BAD"
3 RDS: 1 minute intervals
Wall Ball (20lbs)
SDHP
Box Jumps
Push Press
Row
Rest
3 RDS: 1 minute intervals
Wall Ball (20lbs)
SDHP
Box Jumps
Push Press
Row
Rest
Tuesday, August 4, 2009
Monday, August 3, 2009
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