CrossFit Full Circle Rotating Header Image

3-9-2010

WOD

Ring Techniques

“Elizabeth”

Clean (135lbs/95lbs)

Dip

complete 21, 15 and 9 reps as fast as possible

record loads and time to comments

compare to 8-15-2009

3-31-2009

3-8-2010

WOD

Pull Ups

Work skills, ie the dead hang, swinging kip, butterfly etc

complete one maximal set with a difficult variation

and

one adjusted easier than normal set for very high reps

record comments

3-6-2010

WOD

“Isabel”

Snatch (135lbs/95lbs)

30 repetitions for time

record load and time to comments

3-5-2010

WOD

Max Effort Clean

8 x 1

Row 500m

record weights and time to comments

3-4-2010

WOD

Max Effort Behind the Neck Jerk

9 x 1

Push Up 5 reps

Pull Ups 5 reps

Squat 5 reps

10 rounds for time

record weights and time to comments

check out the form used here, for a split jerk. pretty good!

3-3-2010

WOD

Dip 21

KB Swing (24/16kgs) 33

Pull Up 21

KB Swing 33

Knees to Elbows 21

KB Swing 33

T Plank Push Up 21 reps

for time

3-2-2010

WOD

Max Effort Strict Press

9 x 1

OHS (95/65lbs) 21 reps

Run 800m

for time

record loads and time to comments

compare to these recent max strict presses: http://www.crossfitfullcircle.com/?p=2254

3-1-2010

WOD
High Hang Clean (85%) 2 2

Clean (ME) 1 1 1

Dynamic Effort Clean Pull (80%) 3 3 3 3 3 3 3 3

record loads to comments

2-26-2010

WOD

Crossfit Total

Back Squat 1 1 1

Strict Press 1 1 1

Deadlift 1 1 1

record loads and total to comments

compare to 12-5-2009

or 11-7-2009

2-25-2010

WOD

Max Effort Hang Clean

8 x 2

P-Let skills

record loads to comments