July 2, 2010
Crossfit WOD: Front Squat 240# 5×1 then Gymnastics Skills Did some work on the new parallel bars at Crossfit Knoxville.
June 29, 2010
Crossfit WOD 10 min. AMRAP w/kettlebell 1 turkish getup (Just the up part) 2 overhead squats 3 clean and jerks 4 statches Go back down and switch arms then Rack Jerk 155# 75% 3×4
June 28, 2010
Crossfit WOD AMRAP 5 cleans 135# 10 dumbell push press 40# 15 double unders Got 4 rounds. Shoulders were beat and I hit a wall pretty quick. then Back squat 305# I was supposed to max, but wasn’t feeling it. previous max was 320#
June 25, 2010
Crossfit Clean and Jerk 80% (175#) 1×5 then WOD 5 rounds 5 deadlifts 210# 10 burpees Time: 4:20
June 24, 2010
Crossfit WOD Lynne 5 rounds of: bodyweight bench press, max repetitions pull-ups, max repetitions Bench 17,12,10,7,5 Pull-ups (dead hang) 17,10,10,9,7
June 22, 2010
Crossfit Overhead Squat 75%(120#) 3×4 then Sprint work
June 21, 2010
Crossfit Rack thrust Max out 205# then WOD 7 rounds of: 7 thrusters 95# 7 kettle bell swings 62# Time: 5:57
June 15, 2010
Crossfit Snatch 75%(115#) 3×4 then WOD 5 rounds 200m run 10 ring dips Time: 5:52
June 14, 2010
Crossfit Overhead Squat max 161# then WOD 21-15-9 Hang Cleans 115# Wall Ball Shots Time: 4:58
June 10, 2010
Crossfit WOD 21 turkish getups (right arm) 50 kb swings 21 kb squats (left arm) 50 kb swings 21 kb squats (right arm) 50 kb swings 21 turkish getups (left arm) 35# kettle bell Time: 19:00
June 8, 2010
Crossfit WOD Fran 21,15,9 95# thrusters pullups Time: 5:56
June 7, 2010
Crossfit WOD 3 rounds 15 kb swings 62# 15 kb squat cleans 35# 15 box jumps Time: 10:19
June 3, 2010
Crossfit Clean and Jerk 80% (155#) 3×4 then WOD 150 kb swings 43# 1 burpee every :30 Time: 9:10
June 2, 2010
Crossfit Front Squat 190# 4×3 then WOD Cindy 20 minutes AMRAP 5 pull-ups 10 push-ups 15 air squats 20 Rounds
June 1, 2010
Crossfit Snatch max 155# then Tire flips and sled drags
