ANGELS LANDING

All the way to the top....

Training Day

1a. push press. push jerk 2.2x 5 /3min rr
115/125/135/135/135
1b. horizontal ring rows @ 2020 amrap x 5
11,11,11,10,9

2. 10-9-8-7-6-5-4-3-2-1
Dips
Ghd Raise
8 breaths b/w movements

Training DAy Intervals

5 sets for total working time

25 unbroken wall ball shots
20 hang power cleans #80

15 kbs with 1.5pd

2:20

2:27

2:34

2:47

2:49

WOD CF 2009 Games Chipper

15 Squat Cleans #105
30 Toes to BAr
30 Box Jumps @ 20"
10 Muscle Ups
30 Push Press #25 db's
30 Double Unders
15 Thrusters
30 Pull ups
30 Burpees
300ft Overhead Walking Lunge #25lb

26:24 rx'd

Training Day Intervals

5 sets of 10 burpees + 400m run / 5min rest

average burpees 25-28 sec

average 400m run 1:30-1:35

average total times 2:05-:210

Workout of the Day

Front Squat 6,4,2; 70-80%/90sec

135,155,165

"KELLY"

5 Rounds for time...

400m Run

30 Box Jumps 20"

30 Wall Balls

29:12

Box Jumps and Running are my biggest weaknesses...so this will be fun to measure again after working on stride frequency...and learning to "heart" box jumps and wall-ball shots!

Workout of the Day

HELEN

3 rounds for time of

400m Run
21 KBS
12 Pull ups

10:03 all by myself :-x

Today was one of those days...when you don't feel like training and every single reason NOT to train pops up in your head...ever have one of those? When this happens... you know you should ABSOLUTELY workout.... this makes the decision process a lot easier!

Training Day

1A. Power Clean touch and go 3 x 5 /10rr
95/115/125

1B. Row @ 95% 3x 2osec /3minrr
102m/102m/102m

2A. Deadlift 3,3,2,1,1 /3minrr
235/265/285/300/315

2B. Wt Dips 2,2,2,2,2 /3min rr
#35lb DB

Training Day

1. Back Squat @ 31x0 /2min

• 1 x 5 /155lb
• 2 x 5 /165lb
• 2x 3 /175lb

WOD : FRAN Rx'd

• 21-15 9
• 65lb thrusters
• pull-ups

3:59

Fran...What a classic CrossFit WOD! If you want to know how fit you are mentally (besides insane)...Fran is one of those workouts that will bring out any sign of weakness in your "metal" to continue though uncomfortable efforts. When do you let go of the bar? When your WANT to or when you HAVE to...?

Training Day

1. Shoulder Press 2/85, 2/95, 1/105, 1/105
2. Push Press 2/115, 2/125, 135/1, 135/1
3. Split Jerk 1/145 x2, 1/155, 1/165

4A. Hang P Snatch/ Hand Sq Snatch/ Sq Snatch x 4
65,75,85,85
4B. Ring Dips 4 x 10 / 2min rest

Training Day Double

Hand-lining it down with a very thin rope...grrrrrip it or die!

10am Workout: Strength
1A. Back Squat 5.4.3.2.1 /2min rest
165/175/185/205/215
1B. Bench Press 5 x 3-5 /2min rest
135/5, 145/4, 155/3, 155/3, 155/3

6pm Workout: 20 min AMRAP
10 unbroken Hang Power Cleans #95
Chin-ups AMRAP
8 rounds completed with 108 chin-ups

Workout of the Day + Subway Hike

Subway Rope Climbs and Splashes :-)

(7AM) 3 rounds for time...

• 21 KTE
• 21 KBS 1pd
• 3 Rope Climbs 15 ft
• 21 Box Jumps 20"
• 21 Back Ext
• 150 ft Walking Lunges

24:52

+

(12PM) 7hr Hike -THE SUBWAY- Zion National Park

Training Day- Glycolysis

5 sets
10 unbroken hang power cleans
#95, 105, 115, 115 ,115
10 Pike Handstand push ups
rest 90sec
:53/ :53/:57/1:20/1:35

4sets
10 unbroken push jerks #105
20 unbroken chinups
UB, 12-8, 10-10, 10-5-5 (grip smoked)
rest 2min
1:10/1:37/2:00/2:01

5sets
10 unbroken thursters #75
30 unbroken double unders
rest 2:30
:55/:58/:53/:55/1:06

Workout of the Day

Bryant B-Day WOD #39

13 Dead-lifts #235
13 Bench Press #155
13 CTB Pull ups Unbroken
1 Mile Run
13 Dead-lifts
13 Bench Press
13 CTB Pull ups Unbroken
1 Mile Run
13 Dead-lifts
13 Bench Press
13 CTB Pullups Unbroken

46:34

Training Day

1. Front Squat 6x 2 / 3min
155,165,165,170,175,175
2. Seated Shoulder Press 4 x 4-6 /2min
65/6,75/6,80/6,85/5

REST 3min Exactly....

3 Rounds for time
15 thrusters w/ 30lb Db's
30 Ghd sit ups

8:07

YOGA

Yoga Master: Lil' Rach :-o

Yoga Flow: 1.5 Hours of Stretching and Crying....

Location: CrossFit Cedar City

Day/Time: Tues. 7:15-8:30

Workout of the Day

10 rounds for time of...

• 10 pull ups
• 10 ring dips
• 10 sit ups
• 10 squats

25:48...dang ring dips!

Training Day- ATP/ Anaerobic

1. Dead-lift 3-3-3 / 1-2min rest
245,245,245

2. Bench Press 5-5-5 / 1-2min rest
135,145,145

3. GRACE Rx'd- 2:31 (30 x Clean and Jerk w/ 95lbs)

4. 3min AMRAP Double Unders- 148