"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score: 379

"Black Friday"

50 reps each of:
Box Jumps 20"
DU
Push-ups (rings if able)
KB Swings 44/26
Row for Calories
Pull-ups
Press (strict) 45/33
Knees to Elbows
Lunges
Sit-ups

Time: 28:40

Snatch, Clean & Jerk

Skills / Warm-up:
Muscle Snatch
OHS
Snatch Balance
Snatch Pull

Workout:
Find 1RM of Snatch
Clean and Jerk 2 singles @ 90% 1RM
Front Squat Heavy Single

Snatch: 95# (I know...)
Clean and Jerk: 170#
Front Squat: 170#

Cool down:
Pull-ups
Handstand Push-ups

"Those Burpees Suck"

For time:
10 Pull-ups
20 KB Swings, 53#
30 Box Jump, 24"
40 Push-ups
50 Sit-ups
60 Burpees
10 Pull-ups

Time: 10:54

Press, Bench Press, Circuit

Skills / Warm-up:
Snatch

WOD:
Shoulder Press 3-3-3-3-3
R1) 115
R2) 120
R3) 125
R4) 130 (failed rep 3)
R5) 130 (failed rep 2)

Then:
Bench Press 185# 3-3-3-3-3

Then:
Metcon Circuit
10-9-8-7-6-5-4-3-2-1 reps for time of:
Ring Push-up
KB Swing, 70#

Time: 4:48

Make-up WODs

Workout 1:
"Suck Balls"
50-40-30-20-10 reps for time of:
Wall Ball, 20lbs.
Ball slam, 25lbs.

Time: 19:13
Previous Time: 21:23

Rest 20 minutes then:

Workout 2:
Complete as many rounds in 20 minutes of:
65lb. Thruster, 10 reps
10 Pull-ups

Rounds completed: 13

"Diane"

21-15-9 reps for time of:
225lb. Deadlift
HSPU

Time: 14:02

Note(s): DL as R'xd, HSPU 90 degrees. I suck at HSPU

"Helen"

3 Rounds for time of:
400m Run
21 KB Swings, 53#
12 Pull-ups

Time: 8:42

Note(s): hard to breath with the Brea fires going. Ash everywhere.

Squat, KTE, Bench Press

Skills:
Snatch

Note(s): Snatched 115#

WOD:
10-1 ladder for time of:
Back Squat @ Bodyweight
KTE
Bench Press @ Bodyweight

Time: 17:46

Note(s): BW = 155#

"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: 29:50
Previous Time: 35:17

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Time: 17:13

Pull-up, Push-Press, Renegade Row

3 rounds for time of:
20 Pull-ups
20 Push-Press, 95lbs.
20 Renegade Rows, 2 x 53lbs.

Time: 14:50

Note(s): Renegade Rows one count.

Squat Clean, Deadlift

5 Rounds for time of:
5 Squat Cleans, 135lbs.
5 Deadlift, 225lbs.

Time: 10:42

"Lynn"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Note(s): BW: 155#

R1) 12x BP / 25 PU
R2) 10 / 20
R3) 11 / 21
R4) 10 / 22
R5) 10 / 18

"Ms. Judy"

For time:
Row 500 mtrs
HSC with 95# + right & left Lunge + Split Jerk x 30
30 Pull ups
row 500 mtrs
24" Box jumps x 30
Wall ball 20# x 30
Row 500 mtrs
Snatch 45# + L&R Overhead Lunge x 30
20# Slam Ball x 30
row 500 mtrs
30 1.5 Pood KB swings
50 Push ups.

Time: 46:21

Note(s): Epic Suck

HSPU, Pull-up, Ring Push-up, Ball Slam

21-15-9 reps for time of:
Handstand Push-up
Pull-up
Ring Push-up
Ball Slam, 25lbs.

Time: 14:27

Muscle Ups, C&J

3 Rounds for time of:
10 Muscle-ups
15 Clean and Jerk, 135lbs.

Time: 18:42

Sprints, Pull-up Ladder

Skills/ Warm-up:
Snatch, 65lbs.

WOD:
50 meter 3x Sled Sprint, 20kg
30 meter 5x Sled Sprint, 20kg
30 meter 5x Sprint

Then:
Pull-up ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Minutes: 15

Pull-ups completed: 105

Note(s): Cycling off the CrossFit.com WOD and switching to my own programming for a month, then I am going to go back to the mainsite WOD. Just an experiment.

Thruster, FS, SSST

Warm-up/ Skills:
Snatch

WOD:
Thruster 7 heavy singles:
1) 115
2) 125
3) 135
4) 145
5) 155
6) 165
7) 175 (failed)

Then:
Front Squat 3-3-3-3-3
1) 135
2) 155
3) 175
4) 185
5) 200

Then:
Secret Service Snatch Test @ 53# KB
10 minutes max total reps of:
KB Snatch
Note(s): Rest was taken with KB on the ground

Total Reps: 120

"Angie"

Bench Press 3-3-3-3 @ 185lbs.
then:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 21:03

Note(s): gained almost 2 min... WTF!!! Need to work on strength endurance.

Press, Push-Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP) 105, 115, 120, 125, 130 (failed)
PP) 115, 125, 130, 135, 140
PJ) 115, 125, 130, 135, 140