December 2008
18 posts
Bodyweight Fran
Bodyweight Fran For Time: 21-15-9 reps of Pullups Burpees
My time - 4:05
finally got my kip down, all pullup sets were done unbroken.
Back at PCF for the WOD
Complete as many rounds as possible in 10 minutes of: 10 Overhead squat, 95 lbs 5 Handstand push-ups
5 Rounds as rx’d
this WOD really rocks your shoulders.
WOD
15-12-9-12-15 205# deadlift 20” Box Jump 400m Run My Time - 25:02
Freddy's Revenge
5 rounds for time of: 5x 185# Push Jerk (scaled to 155#) 10x Burpees My time - 9:33
What Santa brought me for Christmas
Garage Gym Store 20# Medicine Ball 24” Plyometrics Box 1 Month Membership to Potomac CrossFit Catalyst Athletics Olympic Lifting Seminar.
yea I’m drinking the cool aid… pictures coming soon…
12 Days of Christmas WOD (aka torture)
1x Deadlift - 275# 2x Clean & Jerk - 135# 3x Handstand Pushups 4x Sumo Deadlift High Pull - 95# 5x Ring dip 6x Squat 7x Box Jump (24”) 8x Kettlbell Swing - 2pood (70#) 9x Pullups 10x Thruster - 95# 11x Burpee 12x Muscle-up Time: 37:05 Just like the song, you work your way down after each exercise. So It’s 1 deadlift, then 2 clean and jerks + 1 deadlift, then 3 handstand pushups, 2...
Three Rivers CrossFit WOD 12/23/08
Max Effort Deadlift: 275-315-355-375-405-415 (PR!!)
Three Rivers CrossFit WOD 12/22/08
Forgot to post the WOD I did last night. I’m home for the holidays in Pittsburgh so I’m working out at Three Rivers CrossFit. The owner (john) was super cool enough to let me work out for free while I’m home! AMRAP (as many rounds as possible) in 20 minutes of: 4x Turkish Get-ups (TGU) 1.5pood KB 2x 1-Arm Barbell Clean (75#) 10x Pistols I got 6 rounds + 4TGU’s and 2...
Fran
21-15-9 95 lbs Thrusters Pullups
7:09
very upset with this time, really need to work on my thrusters and improving my kip.
PCF WOD
Deadlift 3-3-3 325-345-365 For time: 25 Sit-ups 25 Double-unders 25 Sit-ups Walking Lunge, 25 Steps 25 Sit-ups 25 Burpees 25 Sit-ups
5:11
Fran tomorrow…can’t wait. Also, here is an article + video that you must check out. Although I’m totally against long distance running, especially “ultra marathons” the stuff this guy says can be applied to any sport or...
