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Old 06-30-2007, 03:23 PM   #1
Chris Westfield
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30 yom/175#

1 week behind.
********************************************
070629 - Friday

CFWU x 3 san PU.

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps (30")
10 L-Pullups
15 Knees-to-Elbows

5 rounds, 5 box, 5 L-PU.
**********************************************
070630 - Sat

CFWU x 3 san PU

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

8:33
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Old 07-02-2007, 05:46 PM   #2
Chris Westfield
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070702
Swim 1,000m
CFWU X 3 + pushups
1,1,1,1,1,1,1 Front Squats

135, 155, 175, 195, 215, 225, 235
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Old 07-04-2007, 08:46 AM   #3
Chris Westfield
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070703

CFWU x 3
5K run
32:00

**************************************************
070704

"Murph"
As Rx'd with 20 lb vest
70 min
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Old 07-06-2007, 08:05 PM   #4
Chris Westfield
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070706

CFWU x 3 san pull-ups + pushups

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

22:19
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Old 07-08-2007, 01:02 PM   #5
Chris Westfield
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070707

CFWU x 3

1,1,1,1,1,1,1 Hang power cleans (accidentally did snatch)
3 x 95, 115, 125, 130, 130, 135, 135, 135

*********************************************
070708

CFWU x 3 san pullups

30 muscles ups for time.
As rx, 21:02

phew...first time with rings



(Message edited by mobie540 on July 08, 2007)
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Old 07-09-2007, 04:19 PM   #6
Chris Westfield
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CFWU x 3 sans back ext.

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

20:28

First time double unders, got the rhythm down by the end.
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Old 07-11-2007, 04:51 PM   #7
Chris Westfield
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CFWU x 3

"CrossFit Total"

Back squat, 1 rep - 315
Shoulder Press, 1 rep - 135
Deadlift, 1 rep - 315

Total = 765
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Old 07-12-2007, 05:57 PM   #8
Chris Westfield
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CFWU x 3 sans pullups

Row 1K
5 rounds for time:
25 pullups
7 push jerks, 135#

23:59
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Old 07-13-2007, 03:26 PM   #9
Chris Westfield
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CFWU x 3 sans back ext.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

As rx, 13:39

I like hanging snatch better b/c the timing from the ground is more difficult for me.
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Old 07-14-2007, 08:17 PM   #10
Chris Westfield
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scaled CFWU x 3

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

As rx, 24 rnds 5 pullups, 7 pushups
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