April 8, 2012
AMRAP in 20:00
7 dumbell burpees
7 ball slams
10 box jumps
10 kb swings
I used 25# dumbells, 12# medicine ball (too light), 53# kettlebell and subbed 20 double-unders for the box jumps (knees were cranky today and I didn't want to risk making things worse)
5 rounds + 14 reps

April 4, 2012
A.
5 x 3 snatch
55# across

B. 3 rounds for time
50 double-unders
15 burpees
12 chest-to-bar pull-ups
9 overhead squat
22:23 rx

March 31, 2012
2 person team, 1 working at a time:
400m Run (together)
50 Deadlifts 225/185
200m Run (together)
50 Burpee Box Jumps
200m Run (together)
50 KB Swings
400m Run (together)
10 25m Prowler Pushes 90#/50#
I didn't have a partner so I did the full runs and split the rest in half. 19:58 rx

A. Pull-up push-up test:
I didn't test the push-ups. I still have one dead hang underhand pull-up but that is all.

B.
"Helen"
3 rounds
400 meter run
21 kb swings
12 pull- ups
14:07 rx
I guessed before I started but knew when I came in at 2:10 on my first run that this was not going to be a fast Helen for me. I miss being faster.

March 28, 2012 Testing Week Continues...
 A)  Snatch 1 Rep Test
T1:  Snatch .25 BW (W), .33 BW (M)
T2:  Snatch .4 BW (W), .55 BW (M)
T3:  Snatch .6 BW (W), .75 BW (M)
75# (or 55.5% bw)

 B) “Cindy” Max Rounds Plus Reps in 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
T1:  Needs to Scale
T2:  7 Rounds (W), 10 Rounds (M)
T3:  15 Rounds (W), 18 Rounds (M)
11+18 rx
To think I once has 14 rounds and change. Really?

Sometimes Not Running is Just Right

A. Turkish Get Ups 4 x 3
* working up to a heavy triple on each side

20# for all 4 sets - I started with 30# and thinking we were supposed to use the same weight across, I backed off.  Ooops.

B. For Time:
5-4-3-2-1
Deadlifts @ 315#/205#
Handstand Pushups

10-8-6-4-2
Bar-Facing Burpees
Knees to Elbows

12:09 - Everything was rx except handstand push-ups.  For those I subbed piked push-ups with feet on a plyo box

DLs were pretty easy, burpees were wheezy and knees to elbows were somewhere in between.  I am glad I skipped circuit training.  My knees were not down for more running today.

CF Games Open Workout 12.3

Max Rounds + Reps in 18 Minutes of:

15 Box Jumps 24"/20"
12 Push Presses 115#/75#
9 Toes to Bar

4 rounds + 27 reps (15 box jumps and 12 push-presses)