KB cert complete

Taking some time to rest. After swinging Kettle bells all week end I am smoked. I did learn some new stuff to start implementing in to the WOD.

Still hurting

I am still hurting from yesterdays work out. Thanks buddy whom will remain nameless. Let me try to burn this soreness out.

WOD: AMRAP 20min

250M row

10 Box Jumps 24in

10 Wall ball 20# 10ft

Completed 8 + 250 row, 10 box jumps. Finished the wall balls for round 9 with no time left

Meat grinder

This work out sucked I have nothing else to say.




The WOD: complete if you can
Run 200m
10 Hang cleans to a front squat (115#)
25 Pull-ups

Run 400M
15 Hang cleans to a front squat
35 Pull-ups

Run 800M
20 Hang cleans to a front squat
50 Pull-ups

Waite theirs more fun

Run 400M
15 Hang cleans to a front squat
35 Pull-ups

Run 200M
10 Hang cleans to front squat
25 Pull-ups

Time 42:06 then pass out on the ground

Front squat (monday 23)

Front squats again. They are improving. The flexibility still not going to let me get heavy.


The WOD: 5 rounds

10 Front squat 95#
15 Wall ball 20# 10ft (what was i thinking)
20 Sit-ups Ab Mat
25 Double Unders
Time: 14:36 I wasn't very motivated

Sunday WOD

I have been eating brownies all week end so my penitence is a metcon work out.  Totally not zone friendly.

Three rounds:

Row 500M

21 Burpees

Run 400M

Time 17:23

Modified main page late post

It was to cold to run outside so replaced the 800m run with a 1000m row

21 reps deadlift 225#

1000m row

15 reps deadlift 

1000m row

09 reps deadlift 

1000m row

Time 15:41

Double time

Double the pleasure double the fun.

The Work out's:

Grace

30 reps 135# Clean Jerk

Time: 4:40

Rest 10 min start second work out

100 Burpees for time

Time 6:47

Done training

Scared

I was challenged to a filthy 50 but I am scared.



I need to work my back squats any way. This is what I will be doing.


The WOD: AMRAP 20 Min

15 Ring dips
10 Back squats 225#
05 Parrellet hand stand push ups

Ready Go

6 rounds complete 

Monday

I have a case of the mondays




The Work Out

5 Rounds

25 reps Dead Lift 135#
50 reps Push-ups
25 reps Dumb bell swings 50#
50 reps Sit-ups
Ready Go

Time: BLA I do have a case of the mondays.  34:12.  I have a co-worker that stated he did this WOD in 12:09 I am going to throw the Bull $h!t flag on that time.  

Archive (Saturday)

I was going thru the archives and this work out stood out.  It should be interesting.  

The WOD: 5 Rounds for time (scale the weight as needed)

10 Turkish Get Ups  35#  ( 5 left side 5 right side)

10 Over Head Squats  95 #

10 Plyo Push ups

10 Burpee (just for fun)

Ready GO

Time:19:15 new PR. Old PR 27:48. A bit of an improvement Measurable, Repeatable, Observable.

One World WOD

Yes I copied this one from CF One Wold  

The WOD: 3 rounds

21 dumbbell swings (M:50#/W:35#)

21 box jumps (M:24"/W:20")

500m Row

Ready Go

Time: 11:52

CF Winchester WOD

CrossFit Winchester WOD

The WOD: 5 rounds for time

05 GHD Sit-ups

10 Plyo Push-ups

15 Sumo Dead lift (95#)

20 Box Jumps (24in)

Ready Go

Time 14:05 I did this in my home gym no GHD so I did 10 ab mat sit-ups to sub 

Heavy Cindy

This is another first Heavy Cindy not looking forward to the pain.

The WOD: Fat A$$ Cindy

AMRAP in 20 min with a 20# weighted vest.

5 Pull-ups

10 Push-ups 

15 Squats

Ready Go

Rounds complete 18 that sucked ass

What the hell

This is one of the sickest WODs ever. I wanted to test out our new GHD. Bad idea.


WOD :
Five rounds for time of:
2 pood Kettlebell swings,25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Time: I had to stop the madness after 3 rounds in 19:00 I haven't done any thing on a GHD in years. This is NOT/NOT a good work out to test the GHD waters.

Jackie (Sunday 8) Day light saveings

I have been slacking again I have taken the week end off.

The WOD Jackie

1000 meter row

50 reps 45 pound Thruster

30 pull-ups

Ready Go

Time: 8:04 that was surprisingly a smoker

Front Squat hate them (Tuesday 03)

I hate the front squat because I have no/no flexibility in my arms so the weight will be light until the flexibility is developed. Below is the perfect front squat.








The WOD: 7 rounds for time
10 Front squats (95#)
05 Hand stand push-ups (parallette) had to go normal HSPU last 2 RNDS
10 Med ball cleans (20#)
05 burpees
Ready Go

Time: 25:57 I actually felt good about my front squat.  My legs are jello

Log Book WOD (Monday 02)

The Log Book

I know I haven't been original for a while but every one is posting great work outs I want to try out. This one is posted by my good friend Rex. I like how he has modified it.

20 Ring Push-up 1 K2E (Knees to Elbows)
19 Ring Push-up 2 K2E
18 Ring Push-up 3 K2E
17 Ring Push-up 4 K2E
16 Ring Push-up 5 K2E
15 Ring Push-up 6 K2E
14 Ring Push-up 7 K2E
13 Ring Push-up 8 K2E
12 Ring Push-up 9 K2E
11 Ring Push-up 10 K2E
10 Ring Push-up 11 K2E
9 Ring Push-up 12 K2E
8 Ring Push-up 13 K2E
7 Ring Push-up 14 K2E
6 Ring Push-up 15 K2E
5 Ring Push-up 16 K2E
4 Ring Push-up 17 K2E
3 Ring Push-up 18 K2E
2 Ring Push-up 19 K2E
1 Ring Push-up 20 K2E
Ready Go

Time:  28:22