Iron Kitty: December 2012

Wednesday 12 December 2012

DEADLIFTS

DECEMBER 11 WOD

A. Deadlift 60-70%
   3-3-3-3-3-3-3-3

- 60K X 3 X 10..Easy..should've went heavier!

B. 12 rounds For Time
   3 Burpee
   6 Pull-Up
   9 KBS 2/1.5p

- 17:05 rx...one of the toughest wods I've done so far! The 24k kb was rough!!!

Eva Andressa---Strong

Tuesday 11 December 2012

VIDEO CrossFit-Girl Hang Cleans 132lbs x 3 @123bw

HANG CLEAN PR 60K X 3

DECEMBER 10 WOD

A. Hang Clean 3-3-3

- 60K X 3:) In October it was 55k x 3! Numbers are going up!
B. 21-15-9
Push Press 60/45
Back Squat 60/45

- 10:02 with 40k. Must work on push press to do RX! 40K felt rough :S

Crossfit Girl- Getting Stronger:)

DOUBLE UNDERS!

DECEMBER 7 WOD

A. Snatch + OHS

- Practiced with 37k.

B. 15 Minute AMRAP
   5 HSPU
   5 Burpees
   25 Double Unders

- 7 rounds and 2 HSPU. Great wod!! I did all the double unders (my weakness) and managed to get a lot of rounds. woo!!!

Crossfit Girl

BOX JUMPS

DECEMBER 6 WOD

A. Gymnastics
- Worked on ring dips with a purple band.

B. For Reps 18 Minutes:
   Odd Min 30 Sec Max Box Jump
   Even Min 30 Sec Max Ring Row
   (feet on ground)

- 297 rx. I was super fast with ring rows and I didn't stop with
box jumps. Great workout!

Crossfit Girl

PR BACK SQUAT 75K X 10

DECEMBER 5 WOD

A. Back Squat 10-10-10

- NEW PR:) 75K X 10. In July it was 70k x 10.
B. 30-20-10
KBS 2/1.5p
T2B

- 9:24 rx.

Crossfit Girl

WOD

DECEMBER 4 WOD

A. Clean & Jerk

- Practiced with 45k.
B. For Time
    15-12-9
    Thruster 35/25kg
    Burpees
   15-12-9
   Snatch 35/25kg
   Pull-Up

- 13:05 rx. Tiring and draining! I need to be quicker at thrusters and snatches especially since they weren't heavy.

Crossfit Girl

TURKISH GET UPS

DECEMBER 3 WOD

B. 15 Minute AMRAP
   2 Turkish Get-Ups (one L, one R)
   8 Push -Up
   12 Goblet Squat

- 7 rounds + 2 TGU with a 20k KB. Tough but glad I used a 20k KB :)

Crossfit Girls

PR STRICT PRESS 33K X 3

NOVEMBER 30 WOD

A. Strict Press 3-3-3-6-12

- New pr! 33k x 3. I've been stuck with 30k for the last few months!

B. 3 Rounds For Time:
   20 Alt D.B. Snatch 50/35
   15 Strict Pull-Ups
   20 Alt D.B. Snatch 50/35
   15 Pull-Ups

- 18:09rx. Long and exhausting! Strict pull-ups were the worst!