Tag Archives: starting strength

WOD 20140310

Weightlifting

Back Squat
Warm-up
5 x 20 Kg
5 x 60 Kg
5 x 80 Kg
3 x 90 Kg
2 x 97,5 Kg

Workout
5 x 105 Kg
5 x 105 Kg
5 x 105 Kg

Handstand Push-ups
Warm-up
15 x normal push -ups
10 x Legs on 24″ Box
3 x 5 Handstand Push-ups

Deadlift
Warm-up
5 x 20 Kg
5 x 60 Kg
5 x 90 Kg
3 x 110 Kg
2 x 135 Kg

Workout
5 x 145

Weighted Pull-Ups

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 20140221

Weightlifting

Front Squat
5 x 20 Kg
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 75 Kg

Bench Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 50 Kg
2 x 60 Kg
3 x 5 x 72,5 Kg
Power Clean 3 x 5
5 x 20 Kg
5 x 30 Kg
3 x 40 Kg
2 x 50 Kg
3 x 5 x 65 Kg

WOD 20140207

Warm-Up
500 m Row
150 Jump rope
Workout
Barbell Bicep Curl
5 x 20 Kg
5 x 30 Kg
3 x 35 Kg
5 x 37,5 Kg
5 x 37,5 Kg

5 x 37,5 Kg
Squat 3 x 5
5 x 20
5 x 50
3 x 80
2 x 92,5
5 x 100
5 x 100
5 x 100
Shoulder Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 45 Kg
2 x 50 Kg
5 x 57,5 Kg
5 x 57,5 Kg
5 x 57,5 Kg
Deadlift 1 x 5
5 x 20 Kg
5 x 60 Kg
5 x 100 Kg
3 x 130 Kg
2 x 140 Kg
5 x 147,5 Kg

WOD 20140203

Warm-Up
500 m Row
150 Jump rope
 
Workout
 
Barbell Bicep Curl
8 x 20 Kg
6 x 30 Kg
6 x 35 Kg
6 x 35 Kg
6 x 35 Kg
 
Squat 3 x 5
5 x 20
5 x 50
3 x 80
2 x 92,5
5 x 97,5
5 x 97,5
5 x 97,5
 
Shoulder Press 3 x 5
5 x 20 Kg
5 x 35 Kg
3 x 45 Kg
2 x 50 Kg
5 x 55 Kg
5 x 55 Kg
5 x 55 Kg
 
Deadlift 1 x 5
5 x 20 Kg
5 x 60 Kg
5 x 100 Kg
3 x 130 Kg
2 x 140 Kg
5 x 145 Kg

WOD 20140129

Warm-Up
500 m Row
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
4 x 5 x 110 Kg

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