Saturday, May 30, 2015

"Heavy Duty"...

For time:

15-12-9
Thruster (135)
Pullups

Rest 3 mins

15-12-9
Power Cleans (155)
Ring Dips

Rest 3 mins

15-12-9
Deadlift (265)
HSPU

52:31 Rx. Sucked solo. Thrusters were SLOW and BRUTAL!

4.5 Mile Ruck...

4.5 Mile Ruck with 20lb pack. Sprint last 400m. 47 birthday burpee cash out. I am beat. 


Friday, May 29, 2015

"Christine"...

3 rounds for time of: 14:47
500 meter Row
12 Deadlifts (Bodyweight - 160#)
21 Box Jumps (20")
15:41

My SLOWEST time on this WOD EVER! Felt good just to move after "Murph". Probably didn't eat enough over the last 36 hours!

Monday, May 25, 2015

"Murph"...

1 mile Run

100 Pull ups
200 Push ups
300 Squats
1 mile Run
78:36 unbroken (all pullups then all push ups then all squats)

* Compare to May 26, 2014

——————————————————————————————————————————
Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.
—————————————————————————————————————————
 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy’s 35th birthday — at Bath Iron Works, where the destroyer was built.

Sunday, May 24, 2015

"2-2-2"...

OTM 12:

2 Snatch Grip Deadlifts (74)

2 Hang Power Snatches

2 Overhead Squats

Friday, May 22, 2015

“2011 CrossFit Games Event #3″…

5 Rope Climbs
5 Clean and jerk (115)
4 Rope Climbs
4 Clean and jerk (135)
3 Rope Climbs
3 Clean and jerk (155)
2 Rope Climbs
2 Clean and jerk (175)
1 Rope Climbs
1 Clean and jerk (195)
12:35 - (1:53 PR!)
*Athlete must load their bar for each lift


Wednesday, May 20, 2015

150 Burpees...

Planet Fitness in S. Burlington, VT.

Felt good after a lot of driving today. 

50 Box Squats...

1.5 mile hike to box 
50 Box Squats - 10x5 (165)
1.5 mile hike home 

Sunday, May 17, 2015

Barbell Mile...

Carry barbell (225) on back between two racks 60 feet apart. 88 times back and forth. #screwyougravity #dodifferentshit #anw2016 #kbr 



"300 Seconds"...

AMRAP 5:
5 Strict Burpee Pull Ups
5 Ring Dips
5 Rounds + 3 reps

Friday, May 15, 2015

Friday Night Bro Sesh at CF Sobo...

"The Albany Crippler"...
Teams of two complete:
20 Ground to OH (135) can be snatch or C&J
40 Strict HSPUs
60 C2B Pull Ups
80 Burpees
100 Kettlebell Swings (53)
120 Double Unders
18:48 W Eddie F. 

Did about 1/2 the reps except double Unders. Completed 33 of the 120. 

100 power cleans...

Not for time! 

Thursday, May 14, 2015

Barbell Half Mile...

135lbs - 16:41
Clean and jerk barbell. Carry 1/2 mile in back rack position.


Monday, May 11, 2015

50 Power Cleans...

50 Power Cleans - 185lbs
NOT for time. Zero misses! 

Cash Out: 50 Burpees


Sunday, May 10, 2015

Walk 5K...

After my Burpee Mile on Friday I just wanted to move. So I decided to walk a 5K. Took me 45:58. 

Thursday, May 7, 2015

“Emergency”...


AMRAP 10:
1 Mile Run
Max Cleans (155)

8:02 & 16 Rx

Tied my shoe at 1/2 mile. Was there at about 3:30. Held on last half. Need to get that sub 7 on the mile and 25+ on the cleans. 

That sucked solo!

* Via Daybreak CrossFit

Tuesday, May 5, 2015

Peary Rader Clean/Jerk Program - (Week 3/Hang Cleans)..

Warm-up sets:


2x10x105lbs with two-minute breaks in between each set.

Work set #1 1x12x145lbs
Work set #2 1x12x125lbs
Work set #3 1x20x105lbs

* all reps from hang

* Set of 10 unbroken dips In between each set 

Cash Out: 100 burpees into strict pull ups

Saturday, May 2, 2015

"Lucy" - AKA "WTF"'(What The Fialkow)...

25 burpees

Run 200M

20 snatches (115)

Run 400M

20 c&j (135)

Run 800M

20 back squat (135)

Run 1 mile

25 burpees

38:55 Rx


I've never been so happy to do 25 burpess.