Today's workout and results

Day 53 of the Burpee challenge

Tabata 8 rounds

Jumping lunges
Double unders
Med ball squat cleans
Toes to bar

Day 52 of the Burpee challenge

Deadlifts
5x3
Warm up as needed. Start your sets at 80% of your 1RM (1 rep max). Record heighest weight used.

WOD
3 rounds for time
10 deadlifts (105/185)
10 chest to bar pull ups
400 m run

Perform for quality of movement
-double unders
-chest to bar pull ups
-handstand push ups


"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
Rest 3 minutes

21-15-9
Front squats
Kettlebell swings

Skill: snatch balance
3-3-3-3-3

Extra credit
"Annie"
50-40-30-20-10
Double unders
Sit ups

CrossFit Outlaw WOD

21-15-9 for time
Hand stand push ups
Burpee box jumps 20"-24"

3 rounds for max reps
60 seconds work/20 seconds rest
-med ball slams 20lbs
-box jumps 20"/24"
-kettlebell swings 35/53lbs
-hip tap up downs
-ring rows
-rest 90 seconds

Day 33 of 115 Day Royal Burpee Challenge

WOD

800 meter run
40 wall balls & 40 double unders
600 meter run
30 wall balls & 30 double unders
400 meter run
20 wall balls & 20 double unders
200 meter run
10 wall balls & 10 double unders

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Day 26 of 115 Royal Burpee Challenge

Skill: The Cluster and efficiency with it

WOD: 5 rounds for time
7 clusters
10 pull ups

Hero WOD "Klepto"

4 rounds for time
27 box jumps
20 burpees
11 squat cleans

For time:
25 handstand push ups
50 toes to bar
800 meter run
75 push press 75 lbs
150 double unders

Don't forget your 19 burpees

Weighted pull ups
1-1-1-1-1-1-1
Rest 10 mins

The "OG"
5 rounds for time
Hang clean and jerk (65/95)
Front squats (65/95)

Day 18/115 day Royal Burpee Challenge

Monday

Skill
Pull ups (Kip and butterfly)

WOD
3 rounds for time
30 SDLHP (35/53)
20 wall balls (14/20)
10 pull ups

Cash out
100 hollow rocks

Yay! Burpees!

CrossFit Open WOD 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Get some!
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Monday

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

Post times to comments

2/18/2012

Warm up:
Lunges
Burgner warmup

Skill:
Deadlift one rep max

WOD
Tabata 6 rounds for max reps
Jumping lunges
Butterfly crunches
Deadlifts
Pull ups

2/17/12

Warm Up: 

3 Rounds of 

5 Wall Balls

5 KB Swings

10 Double Unders

Skill:

Double Unders

WOD:

7 Rounds for time of

30 Foot Bear Crawl

10 20#/14# Wall Balls

15 KB Swings (53#/36#)

20 Double Unders (Sub 60 singles)