Snatch and Clean

7 minutes AMRAP
7 Hang Squat Snatch
7 Squat Cleans
75' Overhead Plate Walking Lunges

Berek - 2 Rounds in 7.53 (85# snatch and clean, 45# ohwl)
Krista - 2 Rounds in 8.06 (45# snatch and clean, 25# ohwl)

Hang Power Clean

3 Rounds

15 Hang Power Cleans
15 Burpees

Krista - 13.45 (70#)
Berek - 10.34 (115#)

Fifty

400 meter Run
50 Box Jumps
50 Push-ups
50 Sit-ups
50 Jumping Pull-ups
50 Back Extensions
50 Dips
20 Turkish Getups (10 each arm)

Krista - 37.50 (20" step-ups, 10# TGU)
Berek - 30.54 (24" box jump, 25# TGU)

Squat Clean

5 Rounds

7 Squat Cleans
14 KB Swings

Krista - 17.31  75# clean and 25# kb
Berek - 17.31  115# clean and 52.5# kb

Sumo Deadlift

15 minutes AMRAP

4 Wall Climbs
8 Sumo Dead lifts high pulls
12 Pistols

Berek - 4 Rounds + 1 Set of wall climbs and 1 set of dead lifts
95# dead lift and half depth pistols

Krista - 4 Rounds + 2 Reps of wall climbs
55# dead lifts and half depth pistols

Cleans

5 Rounds

3 Cleans
3 Strict Pull-ups
5 Clapping Push-ups

Krista - 10.24 (75# cleans)
Berek - 8.26 (115# cleans)

Body-weights and Sprint

4 Rounds

KB Swing - 20
Push-up - 30
Air Squat - 40
400 meter sprint

Berek - 25.56  with 35 lb KB Swing
Krista - 26.26  with 20 lb KB Swing

Snatch

Warm-up Snatch 5 x 1

WOD
7 Rounds

35 Double Unders
1 Snatch

Krista -  65# @ 14.42 (10 double unders then 50 single unders)
Berek -  95# @ 14.12

Deadlift and Overhead Squat

21, 15, 9

Deadlift
Overhead Squat


Berek - 13.42
DL: 165#, OS: 75#

Krista - 8.50
DL: 85#, OS: 45#

Push Press and Box Jumps

20 minutes AMRAP

10 Push Press
10 KB Swings
10 Box Jumps

Berek - 8 Rounds plus 10 push press and 10 kb swings
85 lb push press, 1 pood kb swing, and 24" box jump

Krista - 13 Rounds plus 10 push press
10 lb DB push press, 0.5 pood kb swing, and 20" step ups

Filthy Fifty

50 Box Jumps 24 inch
50 Jumping Pull-ups
50 KB Swings 1 pood
50 Walking Lunges
50 Knee to Elbows
50 Push Press 45 lbs
50 Good Mornings 45 lbs
50 DB Thrusters 15 lb
50 Burpees
50 Double Unders

Berek - 35.50

Thrusters

Thrusters
Double Unders

10 / 50
8 / 40
6 / 30
4 / 20
2 / 10

Berek - 11.18  (95 lb thruster)

Deadlift

Deadlift - 5 x 3
Berek - 155, 175, 195, 215, 225

Diane
21-15-9
Deadlift
Handstand Push-up

Berek - 10.46    
135 lb DL and Half depth Handstands


Workout curiosity of Crossfit Salisbury
http://www.crossfitsalisburymd.com/my-blog/2011/10/20111101.html

Squat and Bench

Front Squat - 5 x 5
Berek - 95, 105, 115, 125, 135

DB Bench with Resistant Bands - 5 x 5
Berek - 45 (m), 50 (m), 52.5 (m), 45 (h), 50 (h)

* m - medium band
* h - heavy band

Deadlift

WOD

Rounds 5, 4, 3, 2, 1

Dead Lift - 185 lb
Strict Pull-up
DB Push Press - 45 lb dumbbells
Double Under - 20

Berek - 14.10

Hang Clean

WOD

3 Rounds

DB Lunge - 16 (30 lb)
Weighted Pushup - 10 (25 lb)
Pull-up - 10
Standing Tire Pull - 45 feet (45 lb)

Berek - 16.22


Strength

Hang Clean - 4 x 2

105, 115, 124, 135

Snatch

WOD


4 Rounds

Alternate Hand Swing - 20 (25lb)
DB Straight Leg Dead Lift - 8 (30lb)
Raised Push-up - 10

Then

800 meter spring

Berek 12.55



Strength / Skill

Snatch - 4 x 5

Berek - 45, 55, 65, 75

Incline Press

WOD

4 Rounds

Incline DB Press - 8
Single Under - 80
Shoulder Press - 8
100 meter sprint

Berek - 15.01
IDBP - 40
SP (Bar) - 65

Front Squat and Rows

Front Squat - 3 x 6
Berek - 95, 115, 125


DB Row - 4 x 8
Berek - 45, 45, 50, 52.5

Handstand Pushups - 3 x 6

Deadlift

WOD

5 Rounds

Lateral Hop - 30
Kettle Bell Swing - 10
Clapping Push-up - 5

Berek - 8.37



Strength

Dead Lift - 4 x 5

Berek - 155, 185, 205, 215

Clean and Jerk

6 Rounds

Clean and Jerk - 1

Berek - 115, 125, 130, 135, 140, 140

Thrusters and Handstand Push-ups

WOD

5 Rounds

Bent Bar Row - 7
DB Thruster - 10
200 meter sprint

Krista - 17.00
Berek - 16.51


Skill

Handstand Push-ups - 3 x 10

Overhead Squat and DB Press

WOD

5 Rounds

Overhead Squat - 7
Double-Under - 20
Hammer Swing - 20 (10 each side)

Berek - 12.37


Strength

DB Bench Press - 4 x 5

Berek - 40, 45, 50, 52.5

Shoulders

Sumo Deadlift - 4 x 5
    Krista - 55, 65, 75, 75
    Berek - 95, 105, 115, 120


Push Press
    Krista - 55, 60, 65, 70
    Berek - 80, 90, 95, 100

Upper Body with Power Cleans

WOD

3 Rounds

Alternating Push-up Row - 10

Box Jump (24"/20") - 15

Dips - 15

--
Krista - 8.38
Berek - 8.30


Strength

Power Clean - 4 x 5

Krista - 65, 65, 65 75
Berek - 95,  105, 115, 125

Triple Sprint

WOD

800 meter sprint

4 Rounds
--
Pull-up - 5

Elevated Push-up - 10

KB Swing (35lb/17.5lb) - 10
--

800 meter sprint

Krista - 18.07
Berek - 17.14


Skill


Standing Tire Pull

Krista - 36 feet / 25 lb / 33 seconds
Berek - 36 feet / 90 lb / 53 seconds

Deadlift

WOD

5 Rounds

Push-ups

Free-style Jump rope

Hanging Row
----------------------------------
Krista - 8.15
Berek - 8.21


Then

Strength

Deadlift - 4 x 5
----------------------------------
Krista - 95, 95, 105, 105
Berek - 155, 165, 175, 185

Jerks and Sprints

Jerks - 10, 5, 4, 3, 2, 1

then

Cinder Block Toss - 3 Rounds

then

6 Tire Sled Sprints

Chest and Hang Cleans

4 Rounds

DB Bench Press - 10

Air Squat - 25

Chin-ups - 10

--------------------------

Krista - 10.55

Berek - 11.06


Then

Hang Clean - 4 x 5

Overhead Squat Prep

4 Rounds

DB Row - 5 each side

Farmer Walk - 75 meters

Front Raise - 8

Jump Rope - 50

----------------------------------

Krista - 14.03

Berek - 14.17

Then

Overhead Squat - 1 x 10, 3 x 8

Run and Burpee Pullups

Run 1000 meters

50 Burpee Pullups

Run 1000 meters

--------------------------

Forgot to Start my watch.  2000 meters 11.55.

Deadlift Prep

4 Rounds

Deadlift - 5

DB Bent Over Row - 8

Double Under - 20

---------------------------

Berek - 9.47

WOD: Biking

Bike 4 miles

DB Bench Press - 5 x 5

40 yard dash - 10

WOD: Snatch Prep

4 Rounds

Power Snatch - 5

DB Straight Leg Dead Lift - 10

KB Upright Row - 20 (10 each side)

-------------------------

Krista - 13.00

Berek - 13.15


Then

Handstand Pushups - 3 x 10

WOD: Squat Prep with a Run

4 Rounds

Chinup - 10

Pushup - 12

Front Squat - 5

--------------------------

Then

1.31 mile run

Krista - W0D: 9.24, Run: 10.43

Berek - WOD: 9.02, Run: 10.12

WOD: Clean and Jerk Prep

4 Rounds

Power Hang Clean - 6

Doubleunders - 20

Push Press - 6

Overhead KB  Lunge - 10

-----------------------------------

Krista - 15.08

Berek - 16.38

WOD - Upper Body 21, 10, 5

3 Rounds - 21 reps 1st round for all lifts, 10 reps, finally 5 reps

DB Bench Press

Hammer Swing

Side Raise

Air Squat

-----------------------------------

Berek - 11.35

WOD

1.31 miles

then

KB Front Squat - 30

Knee to Elbow - 20

Bent Over Row - 20

----------------------

Krista - Total: 16.43, Run: 10.50

Berek - Total: 16.33, Run: 10.37

WOD

10 pushups on the minute for 10 minutes.

WOD

600 meter sprint

Clapping Pushup - 10

Air Squat - 25

Mountain Climber - 50

High Box Jump - 10

Burpee - 15

Chinup - 10

Down Under - 20

Chest Lunge - 20

Pushup - 15

600 meter sprint

-----------------------------------

Krista - 18.28

Berek - 16.48

WOD

4 Rounds
-------------------------------

T Pushup - 10

Double Under - 15

DB Step Up - 10

-------------------------------

Krista - 11.50

Berek - 11.50

Then

Handstands - 3 sets

WOD

4 Rounds
-----------------------

DB Row - 5 (each side)

Clapping Pushup - 7

Pullup - 5

-----------------------

Berek - 7.14

Then

10 Rounds
-------------------------

50 meter sprints

-------------------------

WOD

5 Rounds
-----------------------------

Push Press - 5

Straight Leg DL - 5

Sprint - 200 meters

Box Jump - 10

-----------------------------

Berek - 16.52

WOD

4 Rounds
-----------------------

DB Scissor Lunge - 16 (total)

Pullup - 5

Bent Over Tricep Extension - 8

Ball Crunch - 20

-----------------------

Krista - 13.01

Berek - 12.59

WOD

5 Rounds
---------------------------

200 meter sprint - 1

KB Swing - 10

Band Pushup - 10

---------------------------

Krista - 14.12

Berek - 13:52

Then

Single Arm DB Press - 3 x 5

Overhead Ball Situps - 3 x 8

WOD

5 Rounds
--------------------------

Side Raise - 8

Push up - 10

Hammer Swing - 16 (total)

--------------------------

Krista - 10.00

Berek - 10.00

WOD

3.44 mile run

Krista -  32.28

Berek - 32.18

WOD

4 Rounds
--------------------------

800 meter sprint

--------------------------

Then

Pushup - 10 x 5

WOD

4 Rounds
--------------------------------

Lunge - 12 (total)

Jump Rope - 70

DB Curl - 12 (total)

Pullup - 10

-------------------------------

Krista - 16.00

Berek - 16.12

Then

T-Shuttle - 5

GHD - 3 x 10

WOD

1 Round
-------------------------

Burpee - 20

1.33 mile run - 1


Left / Right Hammer Swings - 30

-------------------------

Krista - 11.59 Run / 16.32 Total

Berek - 10.48 Run / 15.05 Total

WOD

5 Rounds
-------------------------

DB Snatch (left) - 4

DB Snatch (right) - 4

Jump Rope - 40 seconds

-------------------------

Krista - 8.24

Berek - 8.24


Then


DB Squats - 3 x 5

Abs

WOD

4 Rounds
------------------------

200 meter sprint - 1

Front Squat - 8

Side Raise - 8

------------------------

Krista - 10.50

Berek - 10.35

Then

DB Bench Press x 3

Cross Punch Situp (10 each side) x 3

WOD

4 Rounds
----------------------

KB Row - 10

Jumping Squat - 10

DB Curl - 14

Chin up - 10

----------------------

WOD

Berek - Run 2.87 miles in 27:53
Krista - Run 2.81 miles in 28:11

WOD

5 Rounds
---------------------

DB Deadlift - 5

Dips - 10

Incline DB Press - 5

Jump Rope - 50

---------------------

Krista - 14.27

Berek - 14.57

WOD

1.35 miles

Then

3 Rounds
---------------------

Upright Row (band, wide grip) - 12

Jump Rope - 70

Pushup - 10

---------------------

Krista - 11.32; 4.30

Berek - 10:50; 3.57


---------------------

WOD

AMRAP* in 10 minutes
-------------------------------------

Step up - 12

DB Curl - 14

Diamond Pushup - 10

-------------------------------------

Krista - 4.66 rounds

Berek - 4.66 rounds

* - AMRAP - as many rounds as possible

WOD: Run - 2011.08.10

20 - 20 meter sprints

11.50

Hand stand push-ups

WOD

4 Rounds
---------------------------

Single DB Curl Right - 6

Single DB Curl Left - 6

Alter Superman - 12

Air Squats - 20

---------------------------

Krista - 8.35

Berek - 8.50

WOD

10 Rounds
----------------------------------

10 Pushups every minute

----------------------------------

WOD

Running Man - 1.66 miles

then

3 Rounds
----------------------------

Shoulder Press - 5

Dips - 12

Straight Leg Dead Lift - 6

----------------------------

Krista - 15.15 then 9.30

Berek - 15.15 then 9.30

WOD

4 Rounds
--------------------------

Bent-over Row - 5

Jump Rope - 70

Lunge with Twist - 8

Chinup - 10

--------------------------

Krista - 14.05

Berek - 14.17

WOD

4 Rounds
-----------------------

Scissor Lunge - 14

DB Curl - 10

Box Jump - 10

Pushup - 10

-----------------------
Krista - 12.16

Berek - 12.16

WOD

4 Rounds
--------------------------

Decline DB Press - 8

Jump Rope - 50 + 1

Standing Arnold's - 8

Kettlebell Swings - 10

--------------------------

WOD: Legs

4 Rounds
-------------------------

Pitcher Squat - 6 each leg

Double Unders - 10

Sumo Squat - 10

Chin Up - 10

-------------------------
Krista - 17.36
Berek - 17.24

WOD: Sprints

3 Rounds
----------------------

50 meter
100 meter
200 meter

----------------------

Krista - 14.05
Berek - 13.40

WOD: Chest

6 Rounds

-----------------------

Reverse Grip DB Press - 8

Pullup - 10

Hanging Leg Raise - 10

-----------------------

Krista - 17.11

Berek - 17.38

WOD: ARMS

WOD: Legs

WOD: Legs

WOD: Arms

WOD: Chest & Back

WOD: Legs

WOD: Chest and Back

WOD: Legs

WOD: Arms & Shoulders

WOD: Long Sprints

4 Rounds
------------------------

400 meters
70 second break
------------------------

Krista - 10:28
Berek - 9:31

WOD: Chest and Back

WOD: Legs

WOD: Arms & Shoulders

WOD: Chest & Back

WOD: Legs

WOD: Sprints

WOD: Arms & Shoulders

WOD: Distant Run

Run 1.25 miles (approximately)

-------------

Berek: 1.32 miles in 11:23
Krista: 1.32 miles in 13:30

WOD: Chest & Back - 2011.05.30

4 Rounds
------------

Decline Bench Press - 7

Close Grip Pull-ups - 10

Clapping Pushups - 10

Bent Over DB Row - 6

Jump Rope - 50 +1 Double Under

------------

Berek: 17:54
Krista: 18:22

2011 Garden

Produce:
Tomatoes
Cucumber
Zucchini
Radish
Broccoli
Jalapeno
Dragon Pepper
Strawberry
Squash
Green Beans
Dill
Cilantro
Parsley

Upgrades:
Fence
Potato Box (pictures below)
Green Bean Lines
Pots
New Layout

WOD: Legs - 2011.05.28

5 Rounds
------------

Right - One arm snatch - 5

Left - One arm snatch - 5

Stair Kicks - 50

Kettle Swings - 10

Right - Raised unilateral Lunge - 8

Left - Raised unilateral Lunge - 8

------------

Berek: 15:15
Krista: 15:21

WOD: Sprints - 2011.05.27

10 Rounds
--------------

40 meter sprint

--------------

Berek: 9:43
Krista: 9:57

WOD: Run - 2011.05.25

4 Rounds
----------

400 meter sprints

1 minute break (approximately)

----------
Berek - 12:29, 127 kcal
Krista - 12:43, 88 kcal

WOD: Arms and Shoulders - 2011.05.24

4 Rounds
------------

Hammer Curls - 6 each arm

Jump Rope - 50 + 1 double under

Alternate Front and Side Raises - 10 total

Weighted Dips - 12

Dumbbell Curls - 5 (both arms at the same time)

Handstand - hold for 30 seconds


-------------
Krista - 20:15
Berek - 20:30