Brian's Crossfit Journal

October 26, 2010

BrandX puppies scale:


7-10 rounds of (Did 8 rounds)
1 Clean and Jerk
3 Pull-ups
5 Push-ups
7 Squats

Time: 13:14

Thursday, October 21 2010

BrandX Puppies scale:

Bear Crawl 50 feet
Standing Broad-Jump, 50 feet
Do 3 burpees after every 5 Broad-Jumps

Time 7:01

BrandX Puppies scaling:

Tuesday, October 19 2010

Five rounds of:
Run 150 meters
7 Pull-ups (partially band assisted)
45 pound Front squat, 7 reps
7 Handstand push-ups progressions

Time: 21:43

Monday, June 1 2010

3 Rounds for time of:

Row 250 Meters
60 Single JR
20 Squat Thrusts

Time: 12:25

Thursday, February 18, 2010

WU - 50 single JR, 15 OHS, 15 Back Extensions, Row 500M

BrandX puppies scale:

Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions)
10-24 pound Kettlebell swing, 8 reps (20lb.)
12 Situps

5 rounds + 4 HSPU progressions

CD - 3 rounds of: 20 single JR, 5 Med Ball cleans (20lb.)

Wednesday, February 3, 2010

WU - 100 single JR, 15 situps, 15 back extensions, 15 OH Squats

Four rounds for time of:
30 pound Thruster, 5 reps
5 Muscle-ups (sub 4/1 pull-ups & dips)
Run 200m

Time: 11:05

CD - 4 rounds of 20 single JR, 5 18" box jumps, then 25 situps.

Tuesday February 2, 2010

WU - OH squats, 50 single JR, 10 back-extensions, 10 dips, 10 PU, Sampson stretch, Row 500m

6 minutes Handstand push-ups (progressions - 24 box)
3 minutes Squats
2 minutes Pull-ups (band assisted)
1 minute Push-ups

Couldn't really count reps, just did work for the prescribed times.

CD - 3 rounds of 20 single JR, & 5 18" box jumps