080412

2 mile treadmill run: 22:00

080411

~2 city mile run. First outside run of the season.

080410 - Kelly

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (subbed 15# Dumbbell Thrusters)

21:35

080408

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Sh. press: 115/135/145/145/145
Push press: 155/155/155/155/155
Push Jerk: 95/115/115/125/125

080407 - 5K Run

5k - Ran 1600m, followed by 400m spring, 1600m, 400m sprint, etc.

28:39 - new personal record.

080406 - Death By Pull Ups

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.

7 sets + 5 reps

080405 - Crossfit Total

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Rules to remember:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.

BS: 225
Shoulder Press: 165
Deadlift: 295

080404 - Gwen

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

95/115/115

080401 - 4 x 800m run

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

4:06/3:54/3:54/4:03
2:00 rest between

080331 - Fran

9 sets for times:
5 65# Thrusters
5 Pullups

7:05