130613

Today was Annie:

50-40-30-20-10

Double unders

Sit ups

K finished in 11:38

I finished in 13:56

Still ways to go 

Until tomorrow

130612 - rest

We needed some rest :)

130611 - cleans, burpees

Today I had my class. It was fun.

Wod:

20 min amrap

400m run buy in

15 hang power cleans

10 burpees

Do the run and use the time left.

K did 10 rounds

I did 12 rounds

130610 - Push Press, Sit Ups, Singles

Hi again,

Today we did some measuring for our new pull-up bars. They will be leaned on the design of the Rogue P-3 and P-4 systems, but my cousin will be welding it. Hopefully we can get it done this week!

Today's Wod:

4 RFT

6 HSPU or 9 Push Press with kb (each arm)

20 Sit-Ups

100 Singles

K did the HSPU version and lowered as far as possible. Time: 8:49 min

I did the Push Press with a 16kg KB. Time: 10:30 min

We are trying to get better, meaning stronger, lower, faster!

3-2-1 GO!

130609 - Cindy

Hi everyone,

We're back. The last months have been difficult, since we moved around the world. Now, that the weather in Germany is finally better, it will be easier to be outside. We set ourselves a new goal, more about that some time later. Our little garage gym is slowly moving forward. We have some kettlebells, our jump ropes and lots of motivation. A few other items are in planning.

Today we did Cindy:

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

K did 5 KB Swings instead of Pull Ups, due to some equipment issues.

She did 8 rounds

I did 8 rounds

See y'all tomorrow!

130210 - Restructuring

Haven't posted much lately. This is because K and I recently moved and are restructuring our CrossFit Challenges.
I will keep y'all posted

121219 - lunges, walk, kb swing

First 10x2 turkish get ups
K used 15lb
I used 35lbs

Then we did
25ft lunges with sand bag overhead
25ft walk with sand bag overhead
20 kb swings

K did 35lbs kb and finished in 12:39min
I did 45lbs kb and finished in 15:56min

121218 - run, chest to bar

First 10x2 snatch balance
K did 55 lbs
I did 75 lbs
Then 4 rft
400m run
10 chest to bar pull ups

K finished in 12:27min
I finished in 11:20min

121217 - annie

First 2 rep max front squat
K did 155lbs
I did 195lbs

Then Annie for time
50-40-30-20-10
Double unders
Sit ups
K finished in 12:27
I finished in 13:07

Cash out 25 pull ups

121211 - run, squat

For time
800m run
30 goblet squats @50lbs
800m run

I finished in 10:27 min

121210 - du, pull ups, push ups

First 5x2 bench press
I did 190lbs

Then 12min amrap
14 double unders
7 pull ups
7 push ups

I did 6 rounds and 4 du

121207 - run, wall balls

First 10min emom of 2 power snatch +1 ohs
K did 65lbs
I did 85lbs

Then 3rft
400m run
15 burpees

K finished in 11:57mim
I finished in 9:37min

111206 - pull ups, wall balls

We did for time:
10 pull ups
10 wall balls
8 pull ups
15 wall balls
6 pull ups
20 wall balls
4 pull ups
25 wall balls
2 pull ups
30 wall balls

K did 10lbs ball and finished in 8:32 min
I did 20lbs ball and finished in 9:18 min

121205 - clean, push up

First 10 min emom 2reps backsquat
K did 115lbs
I did 175lbs

Then 5rft
21 cleans
15 push ups
K did 55lbs and finished in 9:30min
I did 95lbs and finished in 16:42lbs

121204 - kb swings

First we did 3 rounds of a gymnastic circuit. 30 seconds work and 30 seconds rest.
Pull ups
Dips
Double unders

Then 20 minutes of kb swings death
K got to 15 with 35lbs
I got to 14 with 55lbs

121203 - push press, box jumps

First we did 10min emom of 3 press
K did 75lbs
I did 115lbs

Then 5rft
15 push press
20 box jumps

K did 65lbs and finished 16:10min
I did 85lbs and finished in 16:20min

121130 - run, box jump, kbswing

K did zumba

I did 5x5 press at 115lbs

Then 3 rft
400m run
12 box jumps 24"
25 kb swings at 45 lbs
And finished in 13:37min

121129 - sit ups, squats

First we did 2min max rep russian swing
I used 35lbs kb and did 60 reps

Then 3-3-2-2-1-1 backsquat
K did max load of 155lbs PR
I did max load of 235lbs PR

Then we did for time
50 sit ups
8 rounds tabata squats
50 sit ups

K finished in 9:03 and did 12 squats
I finished in 7:18 and did 12 squats

121128 - hang power cleans, dips

10min emom 2x clean&jerk
K did max of 95lbs
I did max of 135lbs

Then 5 rft
12 hang cleans
12 dips
K did 55lbs and finished in 8:04min
I did 135lbs and finished in 9:50min

121126 - Diane

For time 21-15-9
Deadlift
Hspu

K did 125lbs and finished in 9:26
I did 185lbs and finished in 7:47