Crossfit WOD: 12.30.2010

Name: CFC 12-30

Description: 3 Hang Power Clean, 3 Box Jump

Each min on the min for 15 min

Result: Completed

Note: 135 lb bar, 20/24/43" box complex

MK - sent from Droid

Crossfit WOD: 12.29.2010

Name: CFC 12-29

Description: Tabata Push-ups, 800m run, tabata sit-ups, 400m run, tabata squat, 200m run

Continous clock

Result: 22:07 - 36 score

Note: 50 lb vest on run.

MK - sent from Droid

Crossfit WOD: 12.28.2010

Name: Diane

Description: Deadlift 225 lbs, Handstand Push-ups

21-15-9 reps, for time

Result: 7:26
Note:

MK - sent from Droid

Crossfit WOD: 12.27.2010

Name: Bull - Mod

Description: Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Two rounds for time

Result: 57:25

Note: Mods- 95 lbs, weighted vest for run

MK - sent from Droid

Crossfit WOD: 12.24.2010

Name: Twas the AM of the Eve

Description: 5 Man-makers; 10 Lunge Steps

5 rounds for time

Result: 8:17

Note: 1 pood kettlebells

MK - sent from Droid

Crossfit WOD: 12.24.2010

Name: 12 Day of 5star Christmas

Description: 1 Snatch; 2 Push Press; 3 Clean; 4 Deadlift; 5 Golden Ring Dips (must sing!); 6 Pullups; 7 Air Squats; 8 Pushups (hands up); 9 Straight Leg Situps; 10 Box Jumps; 11 Burpees; 12 Overhead Squats

Like the song - 1, 2-1, 3-2-1, 4-3-2-1, and so on...

Result: 16:27

Note: 95 lb bar for lifts, At sister Bonnie's affiliate in Warrington PA

MK - sent from Droid

Crossfit WOD: 12.22.2010

Name: CFC 12-22

Description: 30 Handstand Pushups; 40 Pullups; 50 Kettlebell Swings @ 1.5 pood; 60 Situps; 70 Burpees

For Time. Complete all reps of each exercise before moving to the next

Result: 13:51
Note:

MK - sent from Droid

Crossfit WOD: 12.21.2010

Name: Pullim-Pushem

Description: 75 lbs Sumo Deadlift x 10; Push-ups x 10

10 rounds for time

Result: 6:56
Note:

MK - sent from Droid

Crossfit WOD: 12.20.2010

Name: Jack - Lite

Description: 95 lbs Thruster x 10, 1.5 pood Kettlebell Swing x 10, 24" Box Jumps x 10

As many rounds as possible in 10 minutes.

Result: 4 rounds

Note: Cut down WOD due to back pain from lack of warm-up.

MK - sent from Droid

Crossfit WOD: 12.19.2010

Name: Nutts

Description: Handstand Push-ups x 10, 250 lb Deadlift x 15, 30" Box Jumps x 25, Pull-ups x 50, 20 lb Wallball Shots x 100, Double-unders x 200, 400 meter Run with 45 lb plate.

For time

Result: 28:06
Note:

MK - sent from Droid

Crossfit WOD: 12.18.2010

Name: Team WOD w/EE

Description: Row 500 meters; Burpees, Kettlebell Swings 1.5 pood, Wall Ball 15 lbs.

As many rounds as possible in 20 min.

Result: 4769 meters and 300 reps

Note: One partner rows while other does AMRAP on an element. Switch at 500m, continue rep count on next movement. Score is Total Distance and Reps.

MK - sent from Droid

Crossfit WOD: 12.16.2010

Name: CFC 12-16

Description: Deadlifts

1/10, 1/20, 1/30 reps. Not for time.

Result: Completed

Note: 355/335, 355/280, 355/245 lbs

MK - sent from Droid

Crossfit WOD: 12.16.2010

Name: CFC 12-15

Description: Dumbbell Clean, Pullup

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps for time

Result: 6:03

Note: 35 lb dumbbells

MK - sent from Droid

Crossfit WOD: 12.14.2010

Name: CFC 12-14

Description: Back Squat

5-5-5-5-3-3-3-3 reps

Result: Completed

Note: 225, 245, 265, 285, 225, 225, 245, 245

MK - sent from Droid

Crossfit WOD: 12.13.2010

Name: CFC 12-13

Description: Power Snatch, Wall Ball, Knees to Elbows

21-18-15-12-9 reps, for time

Result: 20:07

Note: 115 lbs

MK - sent from Droid

Crossfit WOD: 12.11.2010

Name: Hash Run - 12-11

Description: Hash Run

For beer.

Result: Completed

Note: Reading HHH - approx 5 miles

MK - sent from Droid

Crossfit WOD: 12.10.2010

Name: CFC 12-10

Description: Front Squat x 10

Each min on the min for 10 min

Result: Completed plus 2 minutes

Note: 135 lbs

MK - sent from Droid

Crossfit WOD: 12.10.2010

Name: Filthy 50

Description: 24 inch Box Jump x 50, Jumping Pull-ups x 50, KB Swings x 50, Walking Lunge x 50 Steps, Knees to Elbows x 50, 45lb Push Press x 50, Back Extensions x 50, 20lb Wall Ball Shots x 50, Burpees x 50, Double-Unders x 50

For time

Result: 23:51
Note:

MK - sent from Droid

Crossfit WOD: 12.9.2010

Name: 4 Ring Tabata

Description: Ring Row, Ring Dip, Toes 2 Ring, Ring Jump

Tabata intervals. 8 rounds each. Score is total of lowest intervals

Result: 25

Note: Row - 4; Dip - 5; T2R - 4; Jump - 12

MK - sent from Droid

Crossfit WOD: 12.8.2010

Name: Ape Hangers

Description: Hang Power Snatch 3 - 3 - 3 - 3 - 3

3 reps for 5 rounds, increase weight to find 3RM

Result: 3RM - 145 lbs.

Note: 75, 95, 115, 135, 155f, 145

MK - sent from Droid

Crossfit WOD: 12.8.2010

Name: Nicole

Description: Run 400 meters, Max rep Pull-ups

As many rounds as possible in 20 minutes

Result: 6 rounds

Note: With 50 lb weighted vest. Ten pull-ups per round

MK - sent from Droid

Crossfit WOD: 12.7.2010

Name: Circus

Description:
50 Box Jump, 40 Push-up, 30 Pull-up, 20 Sumo-deadlift High Pull @ 95 lbs.
50 Double-unders, 40 Wall Ball, 30 Toes2bar, 20 Power Clean @ 95 lbs.
50 Lunge Step, 40 Ring Row, 30 Sit-ups, 20 Deadlifts @ 320 lbs.

For Time. Complete all reps of each exercise before moving to the next

Result: Failed to complete.

Note: 23 minutes at end of Sit-ups, 26:45 at DL failure - 5 reps.

MK - sent from Droid

Crossfit WOD: 12.3.2010

Name: Solid Core

Description: 1 min Toes to Bar,
1 min Hip Extension,
1 min Planche Hold,
1 min Table Hold,
30 sec Hollow Rock,
30 sec Superman,
30 sec Hollow Rock,
30 sec Superman

As many reps as possible in 6 total min

Result: Completed.
Note:

MK - sent from Droid

Crossfit WOD: 12.3.2010

Name: Walking Tall

Description: Overhead Barbell Lunge

10 steps x 5 rounds

Result: Completed

Note: 115 (10), 125 (10), 135 (8+2), 145 (2+3+2+2+1), 165 (f) 155 (f) 115 (10)

MK - sent from Droid

Crossfit WOD: 12.2.2010

Name: Picking Up the Throwdown

Description: 3 min max rep Ground to Overhead @ 95 #
30 sec rest
4 rounds tabata Pull-ups
3 min max rep Ground to Overhead @ 95 #
30 sec rest
4 rounds tabata Push-ups
3 min max rep Ground to Overhead @ 95 #
30 sec rest
4 rounds tabata Sit-ups
3 min max rep Ground to Overhead @ 95 #
30 sec rest
4 rounds tabata Squats

For Time.

Result: 307 reps

Note: 25; 10,8,7,6; 21; 20,15,10,8; 26; 12,12,12,12; 28; 20,19,18,18

MK - sent from Droid