SDHP

100 SDHP of 24 kg KB

Time: 2'46

First workout after rest and sickness...

AMRAP 20 of:

10 Push-up

15 Air-squats

Result: 24 rounds

Party and After Party

WOD for Big Cup 14 (morning):
AMRAP 14 of:
60 Push Press 30 kg
50 Toes to Bar
40 Power Snatch 30 kg
30 Jumps over distance 190 sm
20 HSPU
10 Ring Muscle-Ups

Result: 169 reps (60 + 50 + 40 (completed on 12:03) + 19)

Team WOD (evening):

Team of 2 complete the following:

21-15-9-6-3:

Deadlift with Body Weight

Box Over Jump

Burpees

between rounds 500 meters run

*one person performs exercise, second sit in bottom position of air-squat hold 35 lbs plate

*time limit 30 minutes

Result: 27:00

Training before fourth on-line WOD (Big Cup 2014 Russia)

10 Rounds of: (Scaled mode)

First minute: 10 Push-ups

Second minute: 15 KB Swings 16 kg

Third minute: 10 Goblet squats with KB 16 kg

Fourth minute: 10 Pull-ups

Result: All done

Team row!

Team of 6 do the following:

2 rounds of:

1. Sled 40 m with 35 lbs for each men and 25 lbs for each women 

2. 15 Toes To Bar for each person

3. 10 Burpees for each person

4. Run 400 m with an object (on team it is 2 plates, 3 KB, 1 Dynamax ball)

After that:

Row 5000 m

Total time: 36:05 (best time over all groups)

MapMyRun and Discard button makes me cry...

I've pressed button 'Discard' by mistake and did not log 3 miles run over hills in Gorky park, Moscow...

And... CrossFit training after that...

12 AMRAP of:

5 Pull-Ups

7 Box Over Jumps

9 Goblet Squats with 28 kg KB (66 lbs)

Result: 7 Rounds + 5 Pull-ups

* without fanaticism 

No enough space in group...

Just run and TRX...

Big day...

CrossFit Drop Box:

5 rounds of each exercise on max reps in proportion 40 sec action / 20 sec rest

1. Overhead squats with KB 16 kg

2. Burpee Box Jumps

3. Pull-ups

Hold with barbell 20 kg in bottom position of overhead squat (no score)

1 minute rest between movements

Result: 150 reps

Big Cup '14

third stage

12 min:

5 burpee box jump + 5 burpee box over jump

5 Power Cleans 60 kg

5 burpee box jump + 5 burpee box over jump

4 Power Cleans 70 kg

5 burpee box jump + 5 burpee box over jump

3 Power Cleans 80 kg

5 burpee box jump + 5 burpee box over jump

2 Power Cleans 90 kg

5 burpee box jump + 5 burpee box over jump

1 Power Clean 100 kg

5 burpee box jump + 5 burpee box over jump

1 Power Clean 110 kg

etc... with increasing weight for power clean on 10 kg and 1 rep

Result: 64 reps = 90 kg + 5 bbj + 5 bboj (time of latest burpee box over jump = 9'40)

No cold outside!

Team 2 WOD:

AMRAP 25:

Each teammate makes

10 Burpee Box Jump

10 SDHP 43 kg (95 lbs)

10 Thrusters 43 kg (95 lbs)

400 m run

Rest ~1 minute

Result: 4 Rounds

30 minutes like infinity

10 rounds of:

First minute: 10 Hang Power Cleans 115 lbs (52 kg) (RX 95 lbs (43 kg))

Second minute: 10 Burpees

Third minute: 10 Box Jumps

Result: All movement has been completed in time

CrossFit Weekend. Day #2

First workout:

AMRAP 10 of:

15 Deadlifts 70 kg (160 lbs)

20 Wall Balls 20 lbs

25 Double Unders

Result: 2 Rounds + 15 Deadlifts + 20 Wall Balls

Second workout:

Death by burpees

+ 3 laps at the end on WOD

Results: 12 rounds + 12 burpees

CrossFit Weekend. Day #1

ASRAP 6 min:

80 pull-ups

Overhead squats with 60 kg

Result: 50 pull-ups only :-(

Team WOD:

500 m run

50 KB Swings w KB 24 kg

50 Box Jumps on 60 sm box

500 m run

100 Jumping Squats

100 Sit-ups

500 m run

50 Deadlifts with bodyweight 90 kg (205 lbs)

50 Lunges with plate 20 kg (45 lbs)

one person performs exercise, second teammate sit in bottom position of overhead squat with barbell without plates 20 kg (45 lbs)

Time: 27:15

Friday-friday

21-15-9 of:

KB Swings with 24 kg

Goblet squats with 24 kg

500 run with KB 24 kg

Time: 16:38

Turn corn

4 RFT of:

8 pull-ups

12 parallel bar dips

12 KB Swings 24 kg

8 Step-ups on 60 sm box with 24 kg KB

400 m run

Time: 18:39

and... :(

Team WOD for single person

AMRAP 20 of:

7 Deadlifts with bodyweight (90 kg / 205 lbs)

12 step-ups on box 60 sm with 16 kg KB

7 KB Snatches 16 kg (left arm)

7 KB Snatches 16 kg (right arm)

12 burpees

Result: 6 rounds

it should be team wod (for team of 2), but I've completed it without teammate

Last day in June should be hot!

3 workout for today:

First

AMRAP 20 of:

250 m of rowing

25 push-ups

Result: 8 rounds + 250 m of rowing + 20 push-ups

Second

21 - 15 - 9 of:

Deadlift 135 kg

Box Jump

Result: 15:57

*back is very tired, so it is the reason why I've got such time...

Third. Practice.

50 double unders for time

Result: 8:27

Happiness coming soon!

FT 100 pull-us

every minute start with 3 burpees

Time: 15'10

CrossFit DropBox training

AMRAP 17:

in team of two complete the following

10 Front Squats w 135 lbs (60 kg)

10 Overhead lunges w 35 lbs plate

10 Box Jumps 60 sm

10 Chin-ups

* when one athlete completes first movement, second athlete stay in bottom position of air-squat movement holding kettlebel (44 lbs)

Result: 3 round + 10 FS + 10 OHL + 10 BJ for each teammate

Iron legs

5 Rounds for time of:

Plate sled 40 meters (45 lbs plate)

400 m run

15 one leg step-ups with 25 lbs plate (left leg)

15 one leg step-ups with 25 lbs plate (right leg)

Time: 34'38

Geraklion cup. Amateur

8 min AMRAP of:

5 pull-ups

12 air-squats

Result: 12 rounds and 1 pull-up

ReebokCrossFit Drop Box

5 RFT of:

300 m run

10 KB Swing 24 kg

10 Pull-ups

300 m run

10 Push Press of KB 24 kg (left hand)

10 Push Press of KB 24 kg (right hand)

10 Burpees

30 min limit of time

Result: 3 rounds + 300 m rum + 10 KB Swings + 10 Pull-ups + 300 m run

I should train in more effective way... 

Today morning warm-up

10 RFT of:

10 lunges on each leg

10 strict presses

all with 12 kg sand bag

Time: 8:41

Black and Blue

5 Rounds for time of:

10 Power Cleans with 135 lbs / 60 kg

10 Burpees

Time: 13:22

Nicole forgot to name of the WOD (modif)

6 minutes to complete as many rounds as possible in progression of:

1 Snatch w 45 kg / 1 Pull-up

2 Snatches w 45 kg / 2 Pull-ups

3 Snatches w 45 kg / 3 Pull-ups

etc...

In original version push-ups should be instead of pull-ups

Result: 6 rounds + 4 Snatches 

Push-ups and Air-Squats over night

AMRAP 20 of:

5 push-ups

10 air-squats

Result: 36 rounds + 5 push-ups

First snatches after 8 months...

8 rounds for time of:

5 Power Snatches with 95 lbs / 43 kg

200 meters of rowing.

Time: 12:12:50

I tried to work with the same tempo during workout.

Scaled DT

RX version of this WOD is:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(http://www.crossfit.com/mt-archive2/004622.html)

I've used scaled version with 95 pounds.
Time 4:37