Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for PR

WOD #347 – 5 April 2011

W/U: 10 min @ 1 min (4 hand power snatch, 4 hollow rock, 1 HS neg)

WOD: 5 Rounds
3 Muscle Ups – scaled to 9/9 pullups/ring dips banded
20 Sit-ups
40 Double Unders

time = 17:17

notes: DU PR – 37 DUs strung together

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WOD #344 – 30 March 2011

W/U: group

WOD: Push-Press 5-5-5
35-55-65-75(PR)-75

AMRAP 10 Minutes
10 Ground to Overhead (75/55) – scaled to 8 @ 45# power snatch
20 Box Jumps (24/20) – scaled to 16 @ 13.5″

total = 7 rnds

WOD #342 – 28 Mach 2011

W/U: row drills

WOD: Overhead Squat 3-3-3-3-3
35-45-55-65(PR)-65

Row 2000m

time = 8:32.5 (PR)

WOD #339 – 23 March 2011

W/U: 3 rnds @ 1 min ea (row, slamball, HSH, hip stretch)

WOD: Press 1-1-1-1-1-1-1
55-65-70-80(F)-75(PR)-72.5-70-70

4 Rounds
150m Row

time splits (sec): 33.5, 33.4, 33.3, 33.3

WOD #336 – 18 March 2011

W/U: 5 min DUs (31 – PR), 10 min @ 1 min (4 high back jerk, 4 hollow rock, 4 pull up- banded)

WOD: 4 Rounds
5 Hang Squat Cleans, 135/95 – scaled @ 55#
15 Ring Dips – red band
30 Box Jumps, 24/20 – 4×45#+1×15# plates (15.5″)

time = 9:07

WOD #335 – 17 March 2011

W/U: 5 min DUs, 10 min @ 1 min (4hps, 4 hip raise, 4 ring negs)

WOD: Power Clean 3-3-3-3-3
55-75-85-90(PR)-90-90-85

3 Rounds
5 Push-Jerks (155/105) – scaled @ 60#
10 Burpees

time = 3:09

WOD #313 – 8 February 2011 – Recovery 53

W/U: 10 min @ 1 min (4 hangsquatclean [35#], 4 v-sit, 4 pull ups [blue])

WOD: Muscle Up Practice – 10 minutes
scaled to 10 min @ 1 min ring dips – orange band

Tabata Box Jumps (20/16) – scaled to 3×45# plates = 97
Tabata Push-ups – scaled to knees = 43
Tabata Row = 47 cal
Tabata Sit-ups = 97 PR

total = 284

notes: tabata sit ups PR