Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for burpees

WOD #325 – 1 March 2011

W/U: 10 min @ 1 min (2 hangpowersnatch, 4 hollow rock, 15 sec HSH)

WOD: Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups – scaled to 2 purple bands
Run/Row 1000m (opted to row)

time = 24:28

notes:  I need to learn to DU.  Closest I came to puking in over a year.

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WOD #324 – 28 February 2011

W/U: run 1 lap, 3x(10 push, 10 sit, 10 pull blue band, 10 med ball clean 8#)

WOD: Front Squat 3-3-3-3-3
35-55-75-95-95-95-95-95

3 Rounds
15 Burpees Unbroken
15 Thrusters Unbroken (95/65) – scaled to 35#
Rest at least 2 minutes or more if needed to go unbroken.

time splits: 1:49, 5:48, 10:03

notes:  inadvertanly took a 3 min break between rnd 2 and 3; should have been a 2 min break.  first loaded front squats since injury – happy with weight and form and depth.  all systems go.

WOD #253 – 8 October 2010

W/U: group sprints, lax ball, foam roll, recon ron pull/push 4-2-2-2-2

WOD: Front Lever Practice

4 Rounds:
10 Kettlebell Swings (2/1.5 pood) – scaled to 40#
15 Burpees
20 Situps

time = 11:50

Notes: first time using 40# KB.

WOD #243 – 22 September 2010

W/U: 10 min AMRAP (10 snatch DL, 10 snatch balance, 10 V sit)

WOD: Push Press 3-3-3
35×5, 55, 65, 75, 80(1)

10-9-8…3-2-1
Box Jumps – scaled to 17.5″
Burpees

time = 7:21

Notes: BJs scaled to 4×45#+2×15# = 17.5″

WOD #241 – 17 September 2010

W/U: 3x(10 lunges, lax ball lower back, 10 push, 10 DL, 20 sec front lever, shoulder stretch)

WOD: Power Snatch 3-3-3 @ 80% 1RM
35-55-55-65

50 Squat Clean Thruster (95/65) – scaled 40 @ 42#
Perform 4 Burpees on the minute, every minute (including the first minute).

time = 9:54

WOD #239 – 14 September 2010

W/U: group

WOD: 6 Planche Progression Holds

5 Rounds
5 Power Snatch (95/65)
10 Pull-ups
10 Burpees
Rest 2 Minutes

time = 15:15

Notes: I have no idea what the scaling was as I forgot to write it down.

WOD #232 – 30 August 2010

W/U: hamstring stretch, quad roll, 3x(10 SPT/OHS, 10 push, 10 pull), sampson stretch

WOD: Wendler Back Squat
85×3, 115×5, 127.5×3, 142.5×2

5 Rounds
5 Unbroken Push-Jerks – scaled rnds 1-3 @ 70#, rnds 4-5 @ 65#
7 Unbroken Burpees

time = 6:35