20091130

Just did CFWU 15 x 3 on the 29th. Coming off a cold and wanted to take it easy.

20091130 2000hrs
Did AMRAP 10 mins of 10 Burpees and 10 OHS (20kg bar)
Got 6 rds even with 00:15 to go

Eva

20091116 2130hrs
WOD091113: 'Eva': 5rds of 800m, 30 CFKB Swing (32kg) and 30 PUs
Did 3 rds of 800m, 30 CFKB Swing (32kg and 20 PUs.
32:22

C&Js

20091114 1800hrs
WOD091112: Clean and Jerk 1 x 7
80kg
90kg
95kg (pressed)
95kg
97.5kg (slight press)
97.5kg
100kg PR

20091112 1830hrs
WOD091102: 5 rds for time of 3 Snatch (95#), 15 OHS (95#) and 400m run.
As rx'd (40kg) in 22:12

4 x 800m run

20091110 2200hrs
WOD091101: 4 rds of Run 800m, each for time
There's about 10m of change in one 400m lap of my course,
3:34, 4:00, 4:08 and 4:11

20091109 2130hrs
WOD091106: AMRAP 20mins of 12 Power Snatch (30kg) and 10 Push-Ups
9 rounds even

FS 5x5

20091107 1800hrs
WOD091028: BS 5x5
Sub'd FS as no rack at WO location.
60kg x 5
70kg x 5
80kg x 5
85kg x 5
90kg x 5
Felt good.

20091004
2km row in 7:37.8

20091005
WOD091029: "Annie": 50-40-30-20-10 rep rounds of Double-unders and Sit-ups
Sub Tuck-Jumps for DUs in 8:36

20091101: Nate

20091101 1900hrs
WOD091027: "Nate": AMRAP 20mins of 2 MUs, 4 HSPUs and 8 CFKB-swing (32kg)
HSPUs with knees on high-bench, otherwise as rx'd
8 rds even