Tag Archives: squat

WOD20140906

Murph
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 1:01:36. Next time sub 60 minutes. 😀

IMG_2323.JPG

WOD 20140226

Weighlifting

Crossfit Total

Squat 1 RM
115 Kg (253.53 Lbs)

Shoulder Press 1 RM
57,5 Kg (126.76 Lbs)

Deadlift 1 RM
160 Kg (352.74 Lbs)

Total Score: 253.53 + 126.76 + 352.74 =
733.03

According to this http://www.crossfit.com/cf-info/faq.html#WOD8
m
y ranking is in Intermediate in my weight class. I actually tought so, too.

 

https://www.youtube.com/watch?v=Ne5FGRvP5Is

WOD 20140122

Warm-Up
 
500 m Row
 
2 Times the following:
150 Jump rope
15 Squats
15 Hindu Push-ups
15 Knee Hugs
15 Back Extension
15 Front Rolling Bridge
15 Back Rolling Bridge
 
Workout
 
Squat 3 x 5
20-40-70-90
95 x 5
 
Shoulder Press 3 x 5
20-30-40-45
50 x 5
 
Deadlift 1 x 5
60-80-120-135
140 x 5
 
Chin-Ups 3 x 5
5 x BW
3 x 8 Kg x 5

3 times for time
1 min row
5 pull-ups
10 burpees
6:15