Monday, September 14, 2009

CrossFit Wod's



Grace (30 reps clean and jerk, 135) 6:30
Power Grace 2:00
5 rounds: 5 Thrusters @ 135, 5 Muscle Ups- 8:15
5 rounds: 9 Hang Clean @ 155, 3 ascents legless on 15 ft rope climb- 19:53
Games DL Burpee Wod (5 rounds: 5 dead lift @ 275, 10 burpees) 5:01
30 Muscle ups 6:10
Danny(20 min of 30 box jumps, 20 push press @ 115, 30 pullups) 3 2/3 rounds
21-15-9 Snatch @95 and Pullups
5 rounds: 7 DL @ 275, 30 Squats, 7 HSPU 10:46
Mary (20 min of 5 HSPU, 10 Single leg squats, 15 pullups) 12 rounds
Diane (21-15-9 DL @ 225, HSPU) 3:30
Twins ( 2 rds of each couplet: 750m row, 20 HSPU; 20 Thrusters @ 115, 20 L-pullups) 19:44
Erin (5 rds: 15 DB split clean @ 35lb db's, 21 Pull ups) 15:20
5 Rounds 21 thrusters @ 75, 21 Double unders 8:59
Nasty Girls (3 rds: 50 squats, 7 muscle ups, 10 Hang power clean @ 135) 8:04
50-35-20 Wall Ball and C2B pullups 18:38
Row 500m, 30 burpees, 10 jerk @ 165 - 5:36
3 rds: 10 pullups, 10 FS @ 165, 10 burpees 5:14
Brady (12-9-6 Thrusters @155 and Muscle Ups) 9:46
21-18-15-12-9-6-3 FS @ 185 and abmat sit ups- 17:10
Josh (21-15-9 OHS @ 95, 42-30-18 Pull ups) 6:00
Annie (50-40-30-20-10 Double Unders and Sit ups) 7:21
Mac (21-15-9 DL @ 225, Box Jump, Ring Dip) 4:58
5 Rds: 5 FS @ 185, 10 Burpees 5:21
2 min defense (5 rds: 1 PC, 3 HC, 2 PJ sprint 200ft rest 2 min and repeat) 9:44 including rest
Row 250 b/w 21-18-15-12 Push press @ 115- 7:32
Lynne (5 rounds Max rep w/ BW (170) bench press & pullups) 22-35, 18-25, 12-20, 10-22, 8-20
Fran (21-15-9 Thrusters @ 95, Pull ups) 2:24
Fran w/ Chest to Bar Pull Ups 3:16
Heavy Fran (15-12-9 Thrusters @ 135, Weighted pullups @ 45) 6:30
Helen (3 rds Run 400m, 21 KB swings, 12 Pullups) 7:41
Elizabeth (21-15-9 Clean, 135 and Ring Dips) 7:31
Tyler (5 rds 7 Muscle Ups, 21 SDLHP @ 95) 18:08
Karren (150 Wall Ball, 11ft Target) 8:51
Flight Stimulater (Unbroken DU's 5-10-15 up to 50 and back to 5) 13:55
Clean and Jerk, 25 reps @ 175- 7:38
Rhiannon 10 min amrap Double Unders- 375
OPT 3- 3rm FS (305) 2 rm Snatch (195) Max Rep Chin ups with chin breaking plane (40)
FGB 398
Filthy Fifty- 22:38
Jackie- Row 1000m, 50 Thrusters (45#), 30 pull ups- 6:26

Sunday, September 13, 2009

Gymnastics


Weighted Pull up x 1- 160lbs + Bodyweight of 165lbs
Kipping Pull ups- 56
Dead Hang Pullups- 26
Weighted Ring Dip x 1- 160lbs + BW of 165lbs
Ring Dips- 50
Pistol Squats- 25/leg
Front Lever- 2 seconds
Back Lever- none
Clapping Pushups- 3 claps

Monostructural Records


Running:
200m- 27.4
400m- 1:04.22
5k- 22:35
Half Marathon- 1:59.15

Rowing:
5k 20:19
3k 12:00
500m 1:31.00

Weight Lifting Records


Clean 285
Power Clean 286
Clean and Jerk 275
Snatch 220
Power Snatch 205
Push Press 245
Push Jerk 265

Power Lifting Records



Back Squat- 375
Front Squat 305 x 3
Front Squat- 335
Over Head Squat 300
Press- 210
Dead Lift 425
Bench Press 325
Close Grip Bench (14" width) 305