"Elizabeth"

21-15-9 reps for time of:
135 pound Squat Clean
Ring Dips

time: 12:30

"CFT"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Loads:
BS: 295
SP: 120
DL: 350

CFT: 765 lbs.

"Make-up Wake-up"

Four rounds for time:
Run 400 meters
Rest 2 minutes

R1) 1:05
R2) 1:12
R3) 1:15
R4) 1:16

Max Reps in 10 minutes of:
KB Clean and Jerk @ 2x 53#

reps: 53

"Pullee"

Turkish Get-up:
45lb. Right arm, 1 rep
45lb. Left arm, 1 rep
65lb. Right arm, 1 rep
65lb. Left arm, 1 rep

10 Rounds for time of:
12 Pull-ups
12 Burpees

Time: 17:39

"United Nations Day"

Workout:
3x Muscle Snatch @ 65#
3x Push-Press + OHS @ 65#
1x Snatch Balance @ 65#
1x Muscle Snatch @ 75#
1x Snatch Balance @ 75#
5x Hang Snatch @ 75#
Then:
Find 1RM Clean and Jerk
R1) 135#
R2) 155#
R3) 180#
R3) 185#
R4) 190#
R5) 195# (failed @ 3 attempts)

1RM Clean and Jerk: 190# PR

MMC:
3 rounds for time of:
10 Ball Slam + Heavy Bag Jump @ 25#
20 Push-ups

Time: 4:44

"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: 27:02

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rounds completed: 10

Note(s): Completed 10 rounds on the dot. Hands ripped around the 8th round and bled a lot...

"THPCSDHP"

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds completed: 8 + 5 thrusters

Note(s): Not bad. Still a little tired from the cert... but could have been better.

"Level 1 Certified"

7 rounds for time of:
10 Medball Cleans @ 20#
10 Burpees

Time: 8:49

Note(s): I am officially CrossFit Level 1 Certified.

"Fran"

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

Time: 4:23

Note(s): The CrossFit cert is amazing. I can't wait to go back tomorrow.
Previous Time: 5:13

"Annie are you okay?" (pukie version)

21-18-15-12 reps for time of:
Row (calories)
KB Swing @ 70#
SDHP @ 95#
Wall Ball @ 20#
Burpees
Thruster @ 95#

Time: 39:27

"3xFun"

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Time: 13:59

Note(s): Simulated GHD sit-ups...No GHD. I did full range of motion for sit-ups as if I was on a GHD.

Then:
21-15-9 reps for time of:
Ring Push-up
Ring Row

Time: 1:45

Then:
Team Lunge + Squat (3 rounds)
P1) 25 walking lunge steps forward + 25 walking lunge step backwards
P2) Squats until lunges are finished

"Seven Grain"

7 rounds for time of:
21 Shoulder Press @ 75#
21 V-ups

Time: 21:18

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Time: 32:55

Note(s): SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Time: 19:08

Note(s): Another hero, God bless.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Time: 16:42

Note(s): Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. This is for you Ryan. Godspeed.

"Suck Balls"

50-40-30-20-10 reps for time of:
Wall Ball @ 20#
Ball Slam @ 25#

Time: 21:23

"Weighted Pull-ups"

7 Singles of Weighted Pull-ups:
R1) 53#
R2) 58#
R3) 63#
R4) 68#
R5) 73# (chin grip)
R6) 78# (chin grip)
R7) 83# (failed)

"135 pounds of pure rage"

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Time: 40:08

Note(s): Hardest workout ever attempted, physically and mentally...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

R1) 3:38

R2) 4:19

R3) 4:08

R4) 3:51

R5) 4:03

"C&J Ladder"

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

5 rounds completed + 3 C&J

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

13 rounds + 2 Muscle ups completed

Note(s): 4 1/3 rounds improvement