010213 Пятница

A. Bench press 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

+
For time:

14 GS 32kg
14 KBS 32kg
Row 150m
10 GS 32kg
10 KBS 32kg
Row 250m
8 GS 32kg
8 KBS 32kg
Row 350 m
4 GS 32kg
4 KBS 32kg
Row 500m

300113 Среда

A. 50 TGU 24kg slow and steady

+

AMRAP10

12 Pull Ups

12 Walking Lunges

12 Hand Release Push Ups

280113 Понедельник

A. BSquat 5,5,5,5,5.
В. 50 pull ups in a few sets as possible.
C. For time:
21-15-9
DB Clean 12kg
Push ups

250113 Пятницв

A. PPress 10,10,10,10,10 ; rest 2 min.

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15  Pull-ups

230113 Среда

A. BSquat 5x 5 reps; rest 3 min.

B. 3 x 80% Max effort strict Pull-ups (E.g. If 10 is your 100% max effort, do sets of 8)  

+

AMRAP 6

3 Toes-to-bar

5 Push-ups

10 Squats

210113 Понедельник

A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Dumbbell Front Squat x 15 reps
Row 500 Meters
*Use the same Dumbbells for the Ground to Overhead and Front Squats. 22-24kg

13012013

I just finished my Travel WOD: Venice - 5 Push ups, 10 Situps, 15 Squats (Max Rounds in 20 Minutes) - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
19 rounds + 5pu + 2 su

12012013

I just finished my Travel WOD: Santa Cruz - 100 push ups for time. - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.

3:20

11012013

I just finished my Travel WOD: Hong Kong - Burpees, Push ups, Situps 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
8:34

10012013

I just finished my Travel WOD: Cinncinati - Air squats x20, Burpies x20, Push-Ups x20 - 3 rounds...for time. - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.

09012013

I just finished my Travel WOD: Flint - 100 burpies for time. - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.

9:26

080113

I just finished my Travel WOD: Barcelona - 100 Push ups, 100 Situps, 100 Squats for time - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
12:10

070113

I just finished my Travel WOD: Prague - Burpees (50-150 Pick a number and go for it!) for Time.
80 in 8:18.

060113

I just finished my Travel WOD: Oslo - 21 Push Ups, 42 Squats, 15 Push ups, 30 Squats, 9 Push ups, 18 squats - 1 Round for time - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
4:21