boring, big, broccolli, bollocks

[Anton]

25.12.2012

WOD

Crossfit Games 2012 FIRST WORKOUT

Burpees
AMRAP 7 mins

(must jump and touch a point 6 inches above your reach after each burpee)

----------> 96

[Anton]

26.12.2012

WOD


run 600

10 KB swing @ 32
10 pushup
X 4

run 600

-----------------> didn't time it

[Anton]

27.12.2012

AM

20 mins heavy bag

PM

SQUAT

5 x 60
5 x 80
3 x 100
5 x 125
5 x 135
4 x 147.5 ---------- so fucking close to the 5th rep!

WOD

7 pushup
7 ball slam
7 double KB hang squat clean @ 20kg (each)

------------------------> 7 pushups, 7 ball slam, 1 squat

[Anton]

28.02.2012


AM

SPRINTS

Sprint 100
10 KB swing @ 32
walk back

X 7

PM

PUSH PRESS

5 x 50
5 x 60
5 x 70
4 x 75
5 x 70
4 x 75

WOD

"A brief nicole"

as many pullups as possible
200m run

AMRAP 10 mins

------------> 72 (27/12/10/9/9/9)

[Anton]

29.02.2012

30 min run

[Anton]

01.03.2012

WOD

20 Kettlebell swings @ 40kg
100m sandbag run @ 40kg
18 Kettlebell swings
100m sandbag run
16 Kettlebell swings
100m sandbag run
14 Kettlebell swings
100m sandbag run
12 Kettlebell swings
100m sandbag run
10 Kettlebell swings
100m sandbag run


--------------------> 11.21

[Anton]

03.03.2012

RUN

------------> 1.5hrs

[Anton]

05.03.2012


AM


10 mins heavy bag

10 airsqauts
10 pushups
X 10

10 mins heavy Bag

PM

5 dips
5 kb snatch @ 32 (per side)
10 situps

x 5

----------> did not time

[Anton]

6.03.2012

AM

WOD

1 min kb swing @ 32kg
1 min situp
1 min kb snatch @ 32kg
1 min burpee
1 min rest

x 3

----------------> did not score

PM

DEAD

5 x 60
5 x 100
5 x 140
5 x 160
6 x 180

WOD

1 min pushup
1 min sit up
1 min air squat
1 min pullup
1 min rest

x 3

add together reps for everything

------------> 132/111/112

[Anton]

07.03.2012

SPRINTS

6 x 300 metre


bleurgh!!!!!

[Anton]

08.03.2012

WOD

crossfit games 2012 workout 3


15 boxjump @ 24inch
12 push press/jerk @ 52.5kg
9 toes to bar

AMRAP 18 mins

------------------> 7 rounds + 10 box jumps

[Anton]

09.03.2012

SQUAT

5 x60
5 x 80
5 x 100
3 x 120
3 x 140
3 x 155

WOD

on the minute, do 5 ball slams @ 9kg
then as many burpees as possible for the remainder of the minute.
for 10 mins

---------------> 107 burpees

[Anton]

10.03.2012

RUN

10k

(meant to be 15 miles...knee fucking hurts!!! oh dear. 40 days to marathon)

[Anton]

11.03.2012

CRossfit Open workout number 2

(missed it the other day)

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible


--------------> 41 reps ( so 11 at 135lb)


a bulgarian olympic weightlifter was crying somewhere as i did this wod! horrible horrible snatch!

[Anton]

12.03.2012

DEAD

5 x 60
5 x 100
5 x 140
5 x 160
3 x 180
5 x 190

WOD

30 x manmakers
(2 x 20kg DB)

--------------------> 9.44




but we only did 1 pushup