Workout Posts - Greg Penney - beyond the whiteboard

Greg Penney
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Greg Penney Diablo CrossFit
Outside. Thrusters w/o dropping with some pauses overhead. Pullups 10/6/7/4/3.

Jackie : 7 mins 14 secs | Rx'd 53 secs

Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups

Comment · 0 Comments · May 22, 2013
Greg Penney Diablo CrossFit

AMRAP 7 mins: Bumper Plate Burpees and Farmer carry - bumper plates : 3 rounds + 10 Bumper Plate Burpees + 55 m | Rx'd

7:00 AMRAP: 10 Bumper Plate Burpees, 45 lbs Farmer carry - bumper plate, 45 lbs, 100 m

Comment · 0 Comments · May 22, 2013
Greg Penney Diablo CrossFit

Front Squat 2-2-2-2-2-2 : 2800 lbs | Rx'd 20 lbs

Sets 2 Front Squats | 225 lbs 2 Front Squats | 235 lbs 2 Front Squats | 235 lbs 2 Front Squats | 235 lbs 2 Front Squats | 235 lbs 2 Front Squats | 235 lbs

Comment · 0 Comments · May 22, 2013
Greg Penney Diablo CrossFit

Snatch 1-1-1-1-1-1-1 : 1035 lbs | Rx'd 310 lbs

Sets 1 Snatch | 125 lbs 1 Snatch | 135 lbs 1 Snatch | 155 lbs 1 Snatch | 155 lbs 1 Snatch | 155 lbs 1 Snatch | 155 lbs 1 Snatch | 155 lbs

Comment · 0 Comments · May 10, 2013
Greg Penney Diablo CrossFit
4 short of 12 rounds

AMReps 6 mins: Kettlebell Swing (Russian)s, Wall Balls, Kettlebell Swing (Russian)s and 15 more : 152 reps | Rx'd

AMReps in 6 mins: 1 Kettlebell Swing (Russian), 70 lbs | reps 1 Wall Ball, 20 lbs | reps 2 Kettlebell Swing (Russian)s, 70 lbs | reps 2 Wall Balls, 20 lbs | reps 3 Kettlebell Swing (Russian)s, 70 lbs | reps 3 Wall Balls, 20 lbs | reps 4 Kettlebell Swing (Russian)s, 70 lbs | reps 4 Wall Balls, 20 lbs | reps 5 Kettlebell Swing (Russian)s, 70 lbs | reps 5 Wall Balls, 20 lbs | reps 6 Kettlebell Swing (Russian)s, 70 lbs | reps 6 Wall Balls, 20 lbs | reps 7 Kettlebell Swing (Russian)s, 70 lbs | reps 7 Wall Balls, 20 lbs | reps 8 Kettlebell Swing (Russian)s, 70 lbs | reps 8 Wall Balls, 20 lbs | reps 9 Kettlebell Swing (Russian)s, 70 lbs | reps 9 Wall Balls, 20 lbs | reps

Comment · 0 Comments · May 10, 2013
Greg Penney Diablo CrossFit
Forgot the last 10 burpees so rested a minute before doing them

Chipper: Strict Press, Burpee (Bar Facing)s, Push Press and 3 more : 10 mins 13 secs | Rx'd

15 Strict Press, 115 lbs 30 Burpee (Bar Facing)s 15 Push Press, 115 lbs 20 Burpee (Bar Facing)s 15 Push Jerks, 115 lbs 10 Burpee (Bar Facing)s

Comment · 0 Comments · May 10, 2013
Greg Penney Diablo CrossFit
Started last round after full 2 minutes rest at 13:45.

AMRAP 15 mins: Pull-ups, Overhead Plate Lunges, Bumper Plate Burpees and Sprints : 3 rounds + 15 Pull-ups + 50 ft + 4 Bumper Plate Burpees | Rx'd

15:00 AMRAP: 15 Pull-ups Overhead Plate Lunge, 45 lbs, 50 ft 10 Bumper Plate Burpees Sprint, 100 m Rest 2 mins

Comment · 0 Comments · May 07, 2013
Greg Penney Diablo CrossFit
Burpees were very slow. 9 + 1 HPS; OHS unbroken; singles for C+J

Chipper: Hang Power Snatches, Overhead Squats, Power Clean & Jerks and Burpees : 5 mins 45 secs | Rx'd

10 Hang Power Snatches, 115 lbs 15 Overhead Squats, 115 lbs 20 Power Clean & Jerks, 115 lbs 20 Burpees

Comment · 0 Comments · Apr 22, 2013
Greg Penney Diablo CrossFit

AMRAP 9 mins: Box Jump (24 In.)s, Dumbbell Walking Lunges and Dumbbell Push Press : 4 rounds + 11 Box Jump (24 In.)s | Rx'd

9:00 AMRAP: 20 Box Jump (24 In.)s Dumbbell Walking Lunge, 45 lbs, 30 ft 10 Dumbbell Push Press, 45 lbs Rest 1 min

Comment · 0 Comments · Mar 11, 2013
Greg Penney Diablo CrossFit
Stiff neck and back. Loosened up slightly after a few rounds.

Split Jerk 1-1-1-1-1-1-1 : 1205 lbs | Rx'd

Sets 1 Split Jerk | 155 lbs 1 Split Jerk | 155 lbs 1 Split Jerk | 155 lbs 1 Split Jerk | 185 lbs 1 Split Jerk | 185 lbs 1 Split Jerk | 185 lbs 1 Split Jerk | 185 lbs

Comment · 0 Comments · Mar 11, 2013
Greg Penney Diablo CrossFit

FT: Lateral Burpee Over Barriers and Double Unders : 6 mins 5 secs | Rx'd

15 Lateral Burpee Over Barriers 50 Double Unders 12 Lateral Burpee Over Barriers 40 Double Unders 9 Lateral Burpee Over Barriers 30 Double Unders 6 Lateral Burpee Over Barriers 20 Double Unders 3 Lateral Burpee Over Barriers 10 Double Unders

Comment · 0 Comments · Mar 04, 2013
Greg Penney Diablo CrossFit

Front Squat 3-3-3-3-3 : 3435 lbs | Rx'd 60 lbs

Sets 3 Front Squats | 185 lbs 3 Front Squats | 225 lbs 3 Front Squats | 235 lbs 3 Front Squats | 245 lbs 3 Front Squats | 255 lbs

Comment · 0 Comments · Mar 04, 2013
Greg Penney Diablo CrossFit
3:20; 3:38; 3:25

3 RFT: Deadlifts, Box Jump (24 In.)s and Rows : 12 mins 23 secs | Rx'd

3 rounds of: 12 Deadlifts, 225 lbs 21 Box Jump (24 In.)s Row, 500 m Rest 1 min

Comment · 0 Comments · Feb 26, 2013
Greg Penney Diablo CrossFit

AMRAP 7 mins: Chest-to-bar Pull-ups, Dumbbell Hang Squat Clean To Thrusters and Dumbbell Overhead Walks : 3 rounds + 4 Chest-to-bar Pull-ups + 7 Dumbbell Hang Squat Clean To Thrusters | Rx'd

7:00 AMRAP: 7 Chest-to-bar Pull-ups 7 Dumbbell Hang Squat Clean To Thrusters, 45 lbs Dumbbell Overhead Walk, 45 lbs, 40 ft

Comment · 0 Comments · Feb 25, 2013
Greg Penney Diablo CrossFit

Meathook - weighted pull ups, Clean & Jerks : 9 mins 47 secs | Rx'd

5 rounds of: 8 Weighted Pull-ups 26 lbs 8 Clean & Jerks 115 lbs

Comment · 0 Comments · Feb 22, 2013
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