27/02/2012

OUTLAWCF-SWOD-120227

15 mins. to establish a 3RM Power Clean

J.T. = 85kg

OUTLAWCF-DWOD-120227

4 rounds for total working time of:

30 Split Jumps
10 Thrusters @ 45kg
10 Chest to bar Pull Ups

* Rest 2 minutes between each round

J.T. = 16:06

Crossfit Games 2012 WOD 12.1

Crossfit Games 2012 1st WOD

7 mins AMRAP of Burpees

* Burpees must be full extension.
* Jump must be minimum 6" above max height reach from the ground

J.T. 114 reps

21/02/2012

DWOD-022112

Complete 7 Rounds:

3 Deadlifts
3 Hang Power Cleans

* DO not let go of the bar during the round. Count a penalty if you come off the bar.
* Work up to the heaviest weight possible
* Rest as needed between rounds
* If you let go of the bar during the round count a penalty & immediately perform 5 burpees

J.T. 70kg, 75kg, 80kg (5 burpees), 80kg, 82.5kg (5 burpees)

20/02/2012

DWOD-022012

"Crushing Helen"

100 yard Sprint
8KB Swings @ 32kg
5 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa

J.T.= Forgot time (50 DU sub sprints, 12 KB Swings @ 24kg)

16/02/2012

CFHQWOD-120215

8 Rounds for time of:

10 Burpees
15 Jumping alternating lunges
20 double unders
25 yard shuttle sprint (5x5 yards)
Rest 90 seconds

J.T. = 11:09 (no rest between rounds)

13/02/2012

DWOD-021312

Complete 5 rounds of:

1 Push Press @ 84kg
1 Strict Chin Up
3 Push Press @ 84kg
3 Strict Chin Ups
Max. Reps. of Push Press @ 84kg
Max. Reps. of Strict Chin Ups

J.T. 5,4/ 3,4/ 1, 3/ 2,3/ 2,5

11/02/2012

DWOD-021112

Complete 8 Prowler Suicides

*Push the prowler, sled or flip a heavy tire for 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back to the prowler/sled/tire

*Go as heavy as possible

J.T. Tire flip for 25 meters

10/02/2012

CSWOD-021012

Power Snatch 1RM

J.T. 60kg

*Definitely can snatch 70kg for 2, bad technique on the 2nd pull. Needs a lot of work

DWOD-021012

Complete 5 Rounds of:

3 Power Snatch
3 Snatch Pull
3 Power Snatch

*Do not let go of the bar during the round.
*Each time you let go of the bar, do one burpee immediately
*Rest 120 seconds between rounds
*Work up to your heaviest weight possible

J.T.  55kg (1 burpee)/52.5kg/52.5kg/54.5kg (1 burpee), 54.5kg

09/02/2012

CSWOD-020912

Push Press 1-1-1-1-1

J.T. 70kg-80kg-90kg-100kg (f)-100kg (f)

DWOD-020912

"Squat Ladder"

With a 20kg barbell perform 1 squat on the first minute, 2 squats on the second minute, 3 squats on the third minute, etc...

Squats 1-10 = Overhead Squats
Squats 11-20 = Front Squats
Squats 21 and above = Back Squats

J.T. 21mins+21

08/02/2012

SWOD-020812

Deadlift 5RM
Strict Pull ups 3XMax Reps

J.T. DL@145kg (12 reps)
       Strict Pull ups: 5reps/7reps/5reps

DWOD-020812

"Best the Coach 1.2"

Every 30 seconds for 10 minutes:

1 Power Clean @ 100kg
1 Hang Power Clean @ 100kg
1 Push Jerk @ 100kg

J.T. @ 75 kg (3.5 minutes), 72.5kg (remainder of the DWOD)/ 3 penalties

06/02/2012

SWOD-020612

Back Squat 3X5
Press 3X5

J.T. Squat @ 135kg
       Press: 60kg (3), 57.5kg. 57.5kg

DWOD-020612

3RM Box Jumps
4 X 30m Sprints
2RM Box Jumps
4 X 20m Sprints
1RM Box Jumps
4 X 10m Sprints

*Rest as needed between Box Jumps and Sprints
* Rest 30 seconds between sprints

J.T. Max height jump sub Box Jumps

04/02/12

STRENGTH-020412

Back Squat 5RM-3RM-1RM

J.T. 5RM @ 135kg, 3RM@150kg, 1RM@ 165kg (f) {With belt & knee Sleeve}

PMDWOD-020412

15 mins AMRAP:

Run 100m

7 Muscle Snatch @ 50kg

J.T = 8R+100m


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CROSSFIT GAMES 2012 OPEN


HERE I COME!!!