9/29 Rest Day

Rest Day

9/28 Angie x 2

WOD "Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups (anchored)
100 Squats

15:35 at office
15:39 at home (pullups under 4 min)

9/27 Bike

WOD Bike with Wes, Frasso, Nate

42 miles Palos Vedes (super fun)

9/26 Run

WOD Run

10.5 Miles (gay) 1 Hour 35 min

9/25 Cleans-GHD

WOD

125 lb Squat clean, 10 reps
50 GHD Sit-ups
125 lb Squat clean, 8 reps
40 GHD Sit-ups
125 lb Squat clean, 6 reps
30 GHD Sit-ups
125 lb Squat clean, 4 reps
20 GHD Sit-ups
125 lb Squat clean, 2 reps
10 GHD Sit-ups

14:40

9/24 Bike/Deadlift

WOD Morning

Bike Signal Hll 2 loops

WOD Afternoon

Deadlift

10x135 10x185 8x205 6x225 4x245 3x255 1x275

9/23 Lynne

WOD Lynne

5 Rounds (3 minute rest between)

Incline Bench 135 lbs
Chin-Ups

24/35 20/35 18/32 15/30 14/30
total 91/162= 253 Reps

9/22 L-pullups

WOD L-Pullups

12 Rounds, five minutes rest between each:

10 L-Pullups=120 L-Pullups

9/21 Moffett WOD

WOD w/Josh

Three rounds:
30 Pullups
50 Pushups
30 OH Squats 75lb
1/2 Mile Bike

Fucking Horrible! 21:18

9/20 Rest Day

Rest Day

9/19 Run

WOD Hill Sprints

4 miles San Fran Hill Sprints
Calves and shins blasted...

9/18 Tabata-row-clean-burpees

WOD Crossfit SF

3 Rounds of a minute of work for each, rest 3 minutes between each round:
Max Row
Max Power Cleans 135lb
Max Burpees

Aprox-300 meter row, 11,11,8 cleans, 21, 21, 18 burpees

9/17 Rest Day

Rest Day

9/16 Daniel

WOD Daniel

For time:
50 Pull-ups (45 & 5)
400 meter run
95 pound Thruster, 21 reps (15 & 6)
800 meter run
95 pound Thruster, 21 reps (15 & 6)
400 meter run
50 Pull-ups (30, 10, 10)

14:40

9/15 L-PU's

WOD Office

12 rounds (span of 1hour)

10 reps L-Pullups

9/14 Barbara

WOD Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups anchored
50 Squats
Rest precisely three minutes between each round

2:26, 2:30, 2:27, 2:32, 2:37

9/13 Bike

WOD Bike

32 Miles Huntington and back to 1 Signal Hill loop-good ride

9/12 Run

WOD Run

10 mile Gallaway 1:31 minutes roughly 9 min miles

9/11 Lunge-Box-Weight PU

WOD

Five rounds for time of:
100 ft Walking lunge
24 inch Box Jump, 30 reps
15 pound Weighted pull-ups, 30 reps

Four Rounds 15:05
Five Rounds 19:40

9/10 Bike

WOD Morning

2 Laps Signal Hill

9/9 squats-dips-situps

WOD

10 rounds for time:
20 squats
15 ring dips
10 leg raise situps

16:30

9/8 400m-PU's

WOD

Twenty minutes of:
400 meter run
max pullups

30/30/30/25/25/25/20
7 rounds-185 reps

9/7 30 MU's

WOD

30 Muscleups 8:46 (had some glove problems)

did 10 more reps for 40 and worked on handstands

9/6 Handstand PU-L-PU's

WOD

15 HSPU
1 L-PU
13
3
11
5.....

10:20
35 more reps to complete 100/100 reps of each 19:40

9/5 Run

WOD Run

8 Mile Run Gallaway method 1:11
roughly 9 minute miles...knees still good..uh oh

9/4 Tabata

WOD Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pullups- 11 per round
pushups- 13 per round
leg raises- 8 per round
squats- 18 per round

9/3 Bike Signal

WOD Morning

2 loops signal hill

Legs feelin it from yesterday...

9/2 Elizabeth

WOD Elizabeth

21-15-9 reps of:
Clean 105 pounds
Ring dips

6:50 Next time heavier

9/1 Pullups Timed

WOD

With a continously running clock, do one pullup first minute, two second minute, three the third minute and so on...

20 rounds plus 10 reps = 230 reps Arms Smoked

8/31 Nate

WOD Nate

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (50 lb dumbell)

14 Rounds