"Daniel"

For time:
50 Pull-ups
400 Meter run
21 Thrusters @ 95#
800 Meter run
21 Thrusters @ 95#
400 Meter run
50 Pull-ups

Time: 17:41

"Christine"

3 rounds for time of:
500 Meter Row
12 Deadlift @ 180#
21 Box Jump @ 24"

Time: 17:53

"PJ"

Push Jerk 5-5-5-5-5
1) 90#
2) 110#
3) 135#
4) 155# (failed rep 5)
5) 155# (failed rep 5)

Note(s): Round 5 was good, just barely could not lock out.

"Mula"

Back Squat 5-5-5-5-5
R1) 225#
R2) 245#
R3) 265#
R4) 285#
R5) 285#
Then:
3 Rounds for time of:
10 KB Clean and Jerk @ 2 x 53#
15 KB Swings @ 70#
20 Ball Slams @ 25#

Time: 11:54

Cool Down:
100 Sit-ups
100 Flutter Kicks
4 rounds of 25 each

"Muscle Ball"

3 rounds for time of:
25 Wall Ball Shots @ 20#
7 Muscle-ups

Time: 7:19

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Rounds completed: 7
Pull-ups per round:
R1) 21
R2) 20
R3) 13
R4) 16
R5) 17
R6) 12
R7) 13

Total: 112

"Virtual Shoveling"

30-25-20-15-10-5 reps for time of:
Virtual Shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24".

Time: 18:12

"Single Isabel"

Snatch Singles @:
5 x 45#
10 x 65#
10 x 75#

Note(s): Still developing confidence in the snatch. No broomstick or pvc available to do a real WOD today. Snatch is by far my worst event in CrossFit.

"Filthy Fifty"

for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 29:49

Note(s): previous time: 30:52

"Mini Frelen"

3 rounds for time of:
400 Meter run
15 KB Thrusters @ 2 x 35#
15 Pull-ups

Time: 10:53

"Grace"

30 reps for time of:
Clean and Jerk @ 135#

Time: 6:36

Note(s): Previous Time: 7:47

"Michael"

3 Rounds for time:
800 Meter Run
50 Back Extensions*
50 Sit-ups

Time: 17:46

*Note(s): Subbed "supermans" because our University is cheap and won't get a GHD... so sad.

"Diane"

21-15-9 reps for time of:
Deadlift @ 225#
Handstand Push-up

Time: 9:28

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

R1) 4 rounds

R2) 4 rounds

R3) 3 rounds

R4) 4 rounds

R5) 4 rounds + 6 push-ups + 3 squats

"Murph"

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Time: 52:56

Note(s): Was cruising at 20 minutes or so until I got to 50 squats and my legs gave out. I laid down for a while then got back up and finished but the legs pretty much gave out and unfortunately killed my time... oh well, that's life. RIP Murph, thank you for your sacrifice.

"Active Rest"

Tabata Intervals:
Pull-ups
Ring Push-ups
Box Jumps
Wall Ball

20 sec. work 10 sec. rest 8 total on each exercise

"Bestseller"

3 rounds for time of:
30 KB Swings @ 53#
20 KTE
15 Ring Push-ups
20 V-ups
30 Ball Slam @ 25#

Time: 16:50

"Fran"

21-15-9 reps for time of:
Thrusters @ 95#
Pull-ups

Time: 5:13

Note(s): Previous time was 9:13. Four minute flat improvement.

"Linda"

3 bars of death...
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift @ 150% bodyweight
Bench Press @ 100% bodyweight
Squat Clean @ 75% bodyweight

Time: 36:14

Note(s): Current Bodyweight: 160#
Deadlift: Deadlift 240# (used 245#)
Bench Press: 160#
Clean: 120#

"Recovery Workout"

15-12-9 reps for time of:
Handstand Push-ups
Pull-ups

Time: 5:33

"Heavy Showdown"

15-15-10-10 reps for time of:
Burpee Pull-ups
Push Press @ 90#

Time: 9:36

"Tears and Power III"

For time:
Bench Press @ 135# 20-15-10-5
KTE 15-10-5-20
Ring Dip 10-5-20-15
Pull-up 5-20-15-10

R1) BP - 20 / KTE - 15 / RD - 10 / PU- 5
R2) 15, 10, 5, 20...

Time: 13:45

"Interval"

3 x 1 minute stations w/ 30 sec. rest between stations:
Atomic Sit-ups @ 25#
Deadlift @ 185#
KB Swing @ 53#
Box Jump @ 24"
then:
50 Tire flips @ 400+#
5x10

Note(s):
First day of practice for baseball. Nothing too exciting, just lifting, conditioning, and throwing. We are back to work for hopefully another playoff year in the spring.

"Muscle-ups"

30 Muscle Ups for time:
5:11

"Ole Misery"

For time:
500 meter row
30 Clean and Jerk @ 110#
30 Pull-ups
500 meter row
30 Box Jump @ 24"
30 Wall Ball @ 20#
500 meter row
30 KB Snatch @ 53#
30 Ball Slam @ 25#
500 meter row
30 KB Swing @ 53#

time: 35:17