5 rounds for time:
30 Mountain Climber
15 Box Jump
7 Power Snatch 95/65
Rest as needed
10 yard sprint
3 burpees
3 minutes AMRAP
Be sure to register for your classes this week.
Post times and thoughts to comments.
Of interest:
Wednesday the 10th of March, 2010
Posted on March 9, 2010 PANOS
18 Responses to “Wednesday the 10th of March, 2010”
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WOD @ CFOT:
Interval Training:
3 rounds of 2 minutes of Clean and Jerk (165lbs) w/ 1 minute rest between rounds
3 rounds of 2 minutes of max burpees w/ 1 minute rest between rounds
3 rounds of rowing (meters) w/ 1 minute rest between rounds
41 total C&Js, 78 total burpees, 1,474 meters
damn it party cop
15:20 Rx
the sectional standards for box jumps changes the pacing a lot —
10 rounds on the finisher
400 m sprints
20 push ups
50 situps
SALMON
2 salmon filets skin on
2 tablespoonS of capers
1/4 cup of olive oil
rosemary sprigs
1 whole lemon
sea salt and pepper
parchment paper
4 thin lemon slices
rub salmon filets w olive oil salt and pepper, place in parchment paper and then transfer them to a baking dish. Top with rosemary sprigs, capers, and juice from 1 whole lemon. Seal the parchment paper and bake, garnish w lemon slices.
Parchment paper keeps the fish moist and is alot safer for you than tin foil
Rest Day.
Party Cop-stepping that game up.
CF 305 cardio level start-0
CF 305 cardio level finish-11!
Hit that wall buddy.
tough mudder looks like fun….crossfit 305 teams?
count me in for crossfit 305 team to compete in tough mudder. I feel the best part of crossfit is being able to use the attributes that we develop day in and day out, by participating in events that we enjoy, but more importantly, that are out of our COMFORT ZONE. There is this one opportunity we call life, suck the marrow out of it.
Ran 5K. @ 26:10 PR (from a 28+).
Did 100 Meter Sprint immedietly after.
Legs are toaster after monday, tusday and todays.
See you guys tomorrow.
AND forgot to say that tough mudder looks VERY fun.
party cop 4 life in da house, nice stuff.
15 min cold plunge from waist dwn for recovery.
rest, rest, rest, my next 3 days.
500m row
Agile 8
Rebuilding squat from the ground up
45×5
Working Sets
70×5
80×5
90×10
Then
5 sets of
20 .5 pood Goblet Squats
20 abmat butterfly sit ups
One minute rest
Run 400 with class
4 rounds
5 dh pull ups
3 hspu
dubs 68 straight pr!
and then some rolling
K2
5 rounds: 30 Mountain Climbers/15 bj 26″/7 PS 45lbs
13:22
Finisher: 11+2 burpees
Great effort at the box today. Keep up the great work.
tough mudder looks great. what crossfitter can turn down a physical challenge?
rest, rest, rest today. still icing the foot. gonna come in tomorrow morning to stretch, roll, and practice kipping HSPU’s/ring dips.
30 Mountain Climbers (Kneee Passing arm threshold)
15 24′ Box Jumps
7 Snatches at 95#
Time Goal: 15:00
Actual Time: 15:59
Weight Used: 75#
Rock Climbers sent my heart rate through the roof – need to work on stamina.
3 Burpee 10 Yard Dash 3 Min Amrap
7 Rounds +1
wod
30 mountain climbers
20′box jumps
7 snatches #63
Time around 13 minutes/
Need a lot a lot of practice on snatches ,not confident with this movement yet when add weigth.
WOD
30 mt climbers
15 box jumps 20″
7 snatches 58 lbs
TIME 13:18
AMRAP 10 yrd sprinyts/3 burpees 10 rounds
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