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Most Recent Workouts
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| Cash | menage-a-trois | 3/12/2010 | For time, do 7-6-5-4-3-2-1 reps per round, of
135 pound thrusters, then steep uphill scramble,
70 pound kettlebell swings, then run along ridge,
burpees, then run down ramp.
TIME: 12:28 |
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| Mike Winslow | Push Jerk & Burpee Pullups | 3/12/2010 | For Time
10-8-6-4-2
Push Jerk (135lbs)
Burpee Pullups
Time: 13:06 |
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| Dylan Callaway | Grace | 3/11/2010 | 30 clean and jerks
Time: 4:12 |
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| Mike Winslow | GRACE | 3/11/2010 | 30 Clean and Jerks (115lbs)
Time: 5:27 |
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| Cash | Grace | 3/11/2010 | 135 pounds - power clean and press 30 times
TIME = 1:57 PR |
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| Scott Sedberry | Grace | 3/11/2010 | Grace @ 135#: 5:56 PR
Previous Grace (1/21/10) @ 115#: 6:16
Add 20 lbs - take off 20 secs....GO FIGURE! |
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| Sherry Papworth | Grace | 3/11/2010 | 55 #
Time 7:04 |
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| Josh Papworth | Grace | 3/11/2010 | Grace, Clean & Jerks, 135#
Time: 14:55 |
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| Chad Carroll | Grace | 3/11/2010 | time=3:05 |
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| Napoleon Pichardo | GRACE | 3/11/2010 | Ground to rack position to overhead
3:05 |
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| Karene Brooking | Lungs & KB Swings | 3/11/2010 | 5 rounds for time
10 meters weighted lunges (35#) 15 KB Swings Time= 9:27 |
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| Karene Brooking | PJ, Ring Rows & Jumping Pull-Ups | 3/10/2010 | 5 Rounds for time, 15-12-9-6-3
Push Jerk 65#, Ring Rows & Jumping Pull Ups Time: 23:01 |
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| Jon-Paul Jaramillo | Front Squats, Snatch & Run, Muscle Up Progressions | 3/9/2010 | 400M Run then 21 Hang Snatches, 400M run then 15 Hang Snatches, 400M Run then 9 Hang Snatches. **95LB Snatch Weight, 200LB Body Weight. FINISH TIME: 9:10
Muscle Up Progressions - 4x3
Front Squat Warm Up: 135x5, 165x5, 185x5, 195x2 (Shitty shitty form) |
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| Mike Winslow | Snatches and 400m Run | 3/9/2010 | Front Squats
75x5, 95x5 WU
135x5, 165x5, 185x4,f
Muscle Up Progression
25
Power Hang Snatches and 400m Runs
400m Run, 21 Snatches (95lbs), 400m run, 15 Snatches (75lbs), 400m run, 9 Snatches (75lbs)
Time: 15:09 |
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| Chad Carroll | 400 m run and 95lb hang snatch | 3/9/2010 | 400m run with 21-15-9 95lb hand snatch
time=9:55 |
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| Napoleon Pichardo | Front Squat/Muscle Up............400M run/Snatch | 3/9/2010 | Front Squat 175x5, 185 x 5, 195 x 2, 185 x 3
Muscle Up 3 x 4 easy
3R4T 400M/Run 21,15,9 Snatch @43kg
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| Scott Sedberry | Front Squats (3x5) + 400M Runs & Cleans | 3/9/2010 | Front Squats (3x5):
175x5, 185x5, 195x5 - Last set was tough!
For time:
400M Run x 3
21-15-9 Cleans (115#) - Substituted for Snatches
Time: 14:33
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| Sherry Papworth | 400 M run & Hang Snatches | 3/9/2010 | Warm Up:
Front Squats: 5 x 45#, 5 x 65#,
Work out:
Front Squats: 5 x 75#, 5x80#, 5x85#
3 rounds
400 M run
Hang Snatches 45#: 15, 12, 9 reps
Time: 14:57 |
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| Napoleon Pichardo | DL and HSPU | 3/8/2010 | DL's
275x3, 285x3, 295x3, 300x3,305x3
HSPU
7,13,13,9,12
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| Sherry Papworth | wallball & burpees | 3/8/2010 | Wallball shots 14#, burpees
10-9-8-7-6-5-4-3-2-1
Time: 11:49 |
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| Mike Winslow | DL and HSPU | 3/8/2010 | Dead Lift
35x5, 225x3 WU
235x3, 245x3, 255x3, 275x3, 300x3(PR)
HSPU
4 Sets of 6 |
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| Scott Sedberry | Deadlifts & Superfetch | 3/8/2010 | 5x3 Deadlifts
225x3, 275x3, 295x3, 305x3, 310x3
400M Superfetch (20#): 3:47.8 |
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| Karene Brooking | 400m & Power Cleans | 3/8/2010 | 3 Rounds-400m run W/65# Power Cleans 15-12-9 Time 13:45 |
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| Karene Brooking | Wallball & burpees | 3/7/2010 | 14# Wallball, Burpees 10,9,8,7,6,5,4,3,2,1 Time= 16:03 |
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| Steve Brown | Nicole | 3/6/2010 | 20 Min AMRAP 400m Sprint/Pullups
25-20-18-15-12-13=103 Total |
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Arrowhead CrossFit
15525 N. 83rd Ave
Peoria, AZ 85382
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