CF WOD - Thrusters & Run

08/21/12

Thruster (135) 15
Run 200 m
Thruster (95) 30
Run 400 m
Thruster (65) 30
Run 800 m

Workout 1: Circuit & Workout 2: CF WOD

07/31/12

Workout 1:

3 sets of the following exercises with Reps at 21, 15,  and 9, (except for heavy ropes)
Heavy Ropes: Alternating Waves (30 sec), Double Waves (15 sec), Big Waves (15 sec)
Situps
Deadlift (95)
Pushups
Burpees
Situps

Workout 2:

CF WOD: Hang Cleans (135) 15, Burpees x 15. Rounds x 3
Traps were wrecked from this workout for a 5-7 days!

CF WOD (pullups)

07/30/12

1 Round:
3 pullups with (45) DB, drop DB continue to do 5 strict dead hang pullups, then 7 kip pullups

Repeat for a total of 10 rounds. I could not complete this workout. I made it 8 rounds before my hands blistered and ruptured under the calluses, did not want to destroy my hands. This workout was brutal with or without destroying my hands.

Crossfit WOD 02/07/12

02/07/12

Burpees x 70
Situps x 60
Kettle Bell Swing (25) x 50
Pullups x 40
HSPU x 30
26:42 - Time was almost too slow to post. I blame the heat!

Biceps Curl (45) x 100