ARCHIVE
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January
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1/15/10
Rest Day

1/16/10
100 burpee pullups:
9:14

1/17/10
10K run:
60:02

1/18/10
"Randy"
75x 75lb power snatch:
4:58

1/19/10
Rest Day

1/20/10
Split Jerk 1-1-1-1 (135lb-155lb-175lb-195lb)

10-9-8-7-6-5-4-3-2-1
135lb SDHP
GHD situps
45lb overhead lunges
13:13

1/21/10
10rounds:
3 weighted pullps @45lb
5 strict pullps
7 kipping pullps
13:25

1/22/10
7000lb ground-to-overhead:
52x 135lb
11:08

1/23/10
Rest Day

1/24/10
"Fight Gone Bad"
312

1/25/10
AMRAP 2min/set
Deadlift 1.5x body weight, 21
rest 4mins
Bench Press 3/4 body weight, 37
rest 4mins
Back Squat body weight, 20
rest 4mins

AMRAP 10mins
3 burpees
6 pullups
9 box jumps
10 rounds

1/26/10
8 rounds:
400m run, rest 2mins
(no time)
5x 40m sprints

1/27/10
Rest Day

1/28/10
Squat Cleans 1-1-1-1 (155lb-165lb-175lb-185lb)

5 rounds:
15 squat cleans @ 135lb
30 pullups
25:31

1/29/10
"Micheal"
3 rounds:
800m run
50 back extensions
50 situps
(no time)

1/30/10
400m run
50 d-u/20 pushups/50 situps
40 d-u/20 pushups/40 situps
30 d-u/20 pushups/30 situps
20 d-u/20 pushups/20 situps
10 d-u/20 pushups/10 situps
400m run
14:38

1/31/10
Rest Day

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February
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2/1/10
"Filthy 50"
23:35

2/2/10
50x @185lb power cleans
23:41

2/3/10
"Jones Worthy"
15:35

2/4/10
Rest Day

2/5/10
Thrusters 1-1-1-1 (165lb-175lb-185lb-195lb)

Death by Thrusters @ 95lb
12rounds

2/6/10
2K row 8:46
2K run 9:15

2/7/10
"300" 14:30

2/8/10
Rest Day

2/9/10
Overhead Squat Cleans 3-3-3-3 (65lb-75lb-85lb-95lb)

5 rounds:
15 Hang Squat Snatch @ 75lb
20 pullups
26:11

2/10/10
800m run rest 3mins
repeat 4 rounds

2/11/10
Tabata Intervals
Burpees
Thrusters @ 40lb
KB Swings @ 50lb
Box Jumps
:24

2/12/10
n/a

2/13/10
Deadlift 1-1-1-1 (315lb, 345lb, 370lb, 385lb)

5rounds:
5 Deadlifts @ 275lb
10 Burpees
4:13

2/14/10
50-40-30-20-10
Double Unders
Dips
25lb Push Press
14:45

2/15/10
Rest Day

2/16/10
Rest Day

2/17/10
21-18-15-12-9-6-3
Pullups
Ground2Overhead @ 115lb
GHD Situps
29:42

2/18/10
"Cindy"
26 rounds

2/19/10
9th & Ocean
23:20

2/20/10
Rest Day

2/21/10
Rest Day

2/22/10
AMRAP20
5 Clap Pushups
10 High Jumps
15 Mountain Climbers
18 rounds

2/23/10
"Angie"
15:04

2/24/10
Rest Day

2/25/10
Bear Complex
1:35 @ 65lb
1:25 @ 80lb
2:09 @ 95lb
4:05 @ 135lb
2:49 @ 120lb

2/26/10
"DT"
19:51

2/27/10
Rest Day

2/28/10
Rest Day

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March
------------------------------

3/1/10

Strength:
Front Squat 3-3-3-3-3


METCON:
AMRAP 20
10×135lb Front Squat
15x L Pullups
20×135lb Bench Press
5 rounds

3/2/10

10-1
300lb Deadlift
30\u2032 Box Jump
GHD Situps
13:51

3/3/10
Repeat the below sequence for 3 rounds:
1 minute pushups
1 minute rest
1 minute situp
1 minute rest
1 minute 30lb Dumbell Pushpress
1 minute rest
1 minute burpee into pullup
1 minute rest

3/4/10
Rest Day

3/05/10
METCON:
5 rounds:
400m run
KB swings @ 35lbs (100, 80, 60, 40, 20)
20 Dips

3/6/10
"Fran"
3:21

3/7/10
3 rounds:
30-20-10
135lb Power Clean
Box Jumps 24\u2033
Pullups

3/8/10
Rest Day

3/9/10
\u201cBlack History WOD\u201d
Courtesy of our boys at CrossFit Harlem
100 Double Unders
90 Burpees
80 pushups
70 box jumps
60 Deadlifts @ 135lbs
50 air squats
40 pullups
30 thrusters @ 65lbs
20 Handstand Pushups
10 cycles of bear complex @ 65lbs
35:31

3/10/10
25 wall balls @20lbs
400m run w/20lb med ball
50 ab mat situps
800m run
50 ab mat situps
400m run w/20lb med ball
50 ab mat situps
800m run
50 ab mat situps
25 wall balls @20lbs
13:33

3/11/10
Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps
15:59

AMRAP 15minutes
3×135lb Power Snatch
2rounds of:
3 pullups
6 pushups
9 box jumps
6 rounds

3/12/10
Rest Day

3/13/10
Barbara
5K

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April
------------------------------

4/14/10
Filthy 50
23:33

4/15/10
AMRAP30
5 275lb Deadlift
13 Pullups
9 Box Jumps 24"
14 rounds

4/16/10
5K
26:55

4/17/10
Rest Day

4/18/10
10-9-8-7-6-5-4-3-2-1
155lb Cleans
C2B Pullups
KB Swings @ 32lb
13:25

4/19/10
"Fight Gone Bad"
318 score

4/20/10
Tabata Intervals
Pullups
Squat Cleans @ 95lb
Burpees
Squat Jumps @ 95lb
=20pnts

4/21/10
Rest Day

4/22/10
5 Rounds:
400m Row
15 Ring Dips
50 Double Unders
23:07

4/23/10
Muay Thai Fight

4/24/10
Rest Day

4/25/10
Rest Day

4/26/10
Squat Cleans 205 225 235(fail) 235(fail)
AMRAP 10
3 Deedlifts
6 Pushups
9 K2E
9 Rounds

4/27/10
10-9-8-7-6-5-4-3-2-1
135lb Thrusters
15 Situps
70lb KB Swings
15:15

4/28/10
Rest Day

4/29/10
500m Row 3 min rest 4x
1:39, 1:43, 1:48, 1:48

4/30/10
"Spartacus"

5/1/10
Barbara
2:33, 2:30, 2:36, 2:39, 2:25
5K

5/2/10
5K

5/3/10
Rest Day

5/4/10
5 Rounds:
30 Double Unders
15 Clapping Pushups
7:30

1, 1min / 2, 2min
Burpee
Box Jumps
12 rounds + 7

5/5/10
Row 500m then:
30-25-20-15-10-5
hang power clean (95/65)
weighted overhead lunge (45/25)
Row 500m

5/6/10
Fran
3:17

5/7/10
Rest Day

5/8/10
Row 1000m
21 Burpees
21 KB Swings
row 750m
15 Burpees
15 KB Swings
row 500m
9 Burpees
9 KB Swings

5/9/10
2010 NY/NJ Regional Chipper
18:01

5/10/10
AMRAP 9
3 150lb Stone2Chest
5 Burpees
7 Double Unders
7 Rounds

5/11/10
1000m Row
30 Burpee Box Jumps 24\u2032
15 Push Press 115/65
30 Pullups
15 KB Snatch per arm 35/18
30 Knee2Elbow
15 Renegade Row Pushups 25/15
1000m Run

5/12/10
4 rounds:
1 minute deadlift
1 minute situp
1 minute thruster
1 minute split jumps

5/13/10
N/A

5/14/10
Rest Day

5/15/10-5/16/10
Crossfit Level 1 Certification

5/17/10
Rest Day