Deadlift, Run, HSPU, Pull-up

Strength:
Deadlift 3-3-3-3-3
1) 275#
2) 295#
3) 300#
4) 315# (failed rep 3)
5) 315# (failed rep 2)

Workout:
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 Pull-ups

Time: 16:05

Hang Power Clean, C&J Ladder

Hang Power Clean 6 heavy singles:
1) 185# (failed)
2) 185# (failed)
3) 165#
4) 170#
5)175#
6) 180#

Note(s): Tried to do too much too fast.

Then:
Clean and Jerk 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.

7 Completed
Failed at 8 minutes rep 5

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Note(s): one minute rest between rounds. I had to hold the stopwatch in my hand and try to do the workout at the same time all the while sprinting inside to row... Score is a rough estimate. This is a hard workout to do by yourself.

Estimated Score: 300ish

"Murph" w/ 20lb. Vest

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

Time: 1 hour 2 minutes and 54 seconds.

"Michael"

3 Rounds for time of:
800m Run
50 Sit-ups
50 Back Extentions

Time: 20:30

Thruster, Hang Power Clean, SDHP

Complete as many rounds as possible in 20 minutes of:
5 Thruster, 95lbs.
7 Hang Power Clean, 95lbs.
10 Sumo Deadlift High-pull

Rounds: 8 + 5 Thruster, 7 HPC, 5 SDHP

Bench Press, KTE

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench Press @ 155#
KTE

Time: 11:31

One Mile Run

Mile run for time:
5:57

Note(s): First day of practice went well. Swing feels a bit off but other than that I feel really good about this year. I was pretty tired for that run though. Oh well.

Team Workout

Team of Two
10 rounds for time of:
P1) 12 Pull-ups
P2) Ring Push-ups (until partner finishes)

Joe, Gil: 16:45

"Elizabeth"

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

Time: 11:53
Previous Time (10/30/08): 12:30

Box Jump, CW, KB, Lsit, Push, Lunge

3 rounds for time of:
25 box jumps 25"
4 cartwheels (2 ea side)
15 1-hand kb swings ea hand 44#
30 second L-sit
10 plyo ball push-ups
2 star lunges

Time: 16:12

2008 in Review

What a great year! Plenty of CrossFit memories that will never be forgotten. Let us review shall we?

On January 1st 2008 I made the mistake of posting goals that ended up changing a few months later. Technically I did not chase those goals since I found new or better ones.

Tuesday, January 1, 2008

Sometimes I get so consumed with accomplishing something I set too high of standards...

Goals
Deadline: December 31, 2008

• 25 Pistols Each Leg
• 2x Bodyweight Squat
• 60 Ring Pushups
• 1 ½ x Bodyweight Bench Press
• 20 Foot Rope Climb 2 Trips touch and go, no feet
• 1x Bodyweight Overhead Squat (15 reps)
• 2 KB Clean & Jerk 150 reps in 10 Minutes @ 24kg
• 400 Meter Run 1:00
• 2 ½ x bodyweight Dead Lift
• 1x Bodyweight Military Press
• 10 Full range handstand pushups
• 1 ½ x Bodyweight Clean
• 15 second Front Lever
• ¾ Bodyweight 1 Mile sandbag carry
• 2:10 800 Meter Run
• 1:25 500 Meter Row
• 30-Inch Vertical Jump
• 50 Ring Dips
• 1 Dip with 1x Bodyweight
• 40 Dead hang pull-ups
• 15 Muscle ups without touching ground
• 1:30 L-Sit
• 1 ¼ x Bodyweight Snatch
• 15 rounds in 20 minutes of “Mary” circuit (10 Handstand Push ups, 10 Pistols, 15 Pull ups = 1 round)
• 5:00 1 Mile Run

I have set a new deadline for these goals. I still want to chase them but I found that chasing something as specific as this means specialization, which I do not want to do. I want to train hard and constantly varied and end up able to do these listed benchmarks without training specifically to do them.

My top 10 CrossFit Memories of 2008
10) Performing every CrossFit exercise and then some
9) Learning Double Unders
8) Teaching myself the Snatch (that was fun...)
7) Going from a 14min + 30 muscle-ups for time to a 5:11
6) Learning the Handstand and the HSPU
5) Going from a 225lb. Deadlift to a 395lb. Deadlift
4) Starting Full Time CrossFit on January 1st 2008
3) Joining CrossFit Tacoma while home from school
2) Fran time from 9:13 to 4:23
1) CrossFit Level 1 certification on October 18th and 19th 2008

2009 Here I come! LETS WORKOUT!!!!

Mountain Climb, Bear Crawl, RR, Bear Crawl

Complete as many rounds as possible in 20 minutes of:
20 Mountain Climber
Bear Crawl to Dumbells
20 Renegade Row, 30#
Bear Crawl back to MC

Rounds: 5.5

Then:
Tabata Squats
Score: 20

Row, Climb, Sandbag Clean

3 rounds for time of:
1000m row
4 rope climbs, 15 feet
20 Sandbag Cleans, 100#

Time: 43:35

DB Thruster, Ring Row

10-9-8-7-6-5-4-3-2-1 reps for time of:
35lb. Dumbbell Thruster
Ring Row

Time: 7:44

Row, WB, KTE, KB, L, PC, BBJ, JR

For time:
500m row
20 wall ball
20 knees to elbows
20 kb swings
20 jump lunges
20 power cleans
20 burpee box jumps
300 rope skips or 100 double unders

Time: 14:08

CFT

Find 1RM of:
Squat, Press, Deadlift

Squat: 285#
Press: 140#
Deadlift: 395#

CFT: 820#

Previous scores:
BS: 295
SP: 120
DL: 350

CFT: 765 lbs.

Sprint, Sit-up, Push-up, Jump rope

4 rounds for time of:
Sprint to end of the gym and back
25 Weighted Sit-ups @ 20#
25 Clapping Push-ups
50 Double Unders / 150 Skips

time: 14:34

Deadlift + Box Jump, Muscle Up

Skills / Warm-up:
Row, Thruster

5 rounds for time of:
225lb. Deadlift + 24" Box Jump, 10 reps
10 Muscle-ups

Time: 21:07

HSPU, Bench Press, Pull-up

5 rounds for time of:
5 HSPU
10 Bench Press, 155#
15 Pull-ups

Time: 18:24

Cool Down:
KB work, Ring Dips, Ring Push-ups

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135lb. Hang Power Clean, 10 reps

Time: 9:51

Deadlift, Burpees

Skills / Warm-up:
Snatch, Clean and Jerk

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Time: 6:42

Bench Press, Burpee

Ladder
10-1 Bench Press @ 135#
1-10 Burpees

Time: 11:52

Run, Ring Dip, Pull-up, HSPU

3 rounds for time of:
400m Run
21 Ring Dips
15 Pull-ups
9 HSPU

Time: 13:20

Deadlift, Hang Power Clean, Front Squat, Push-Jerk

Skill / Warm-up:
500m Row @ 2 min. Pace
Hang Power Snatch + OHS
Clean & Jerk 2 heavy singles @ 180#

5 Rounds for time of:
15 Deadlift, 135#
12 Hang Power Clean, 135#
9 Front Squat, 135#
6 Push-Jerk, 135#

Time: 32:24
Previous time (10/6/08) : 40:08

Note(s): Sick past 2 days, a good workout to welcome me back.

Birthday!

The guys and my girlfriend. I am in wayyyy back, and I look really tan for some reason.

3 rounds for time of:
800m Run
21 KB Swing, 53#
21 Thrusters, 95#
21 Pull-ups

Time: 29:27
Previous Time (8/1/08): 34:23

Note(s): I turned 21 today, I thought this workout was appropriate.

"300"

for time:
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

Time: 20:38
Previous time: 20:42

Note(s): barely better but still better than last time. Floor wipers suck! and hand and forearms are still sore from yesterdays climb.

Bouldering

Workout:
7pm-9:30pm Bouldering / Rock Climbing

Note(s): awesome!!! but my hands and forearms are sore...

"Sissy Test"

For time:
20-1 Burpees
1-20 KB Swing @ 53#

looks like:
R1) 20 burpees, 1 kb swing
R2) 19 burpess, 2 kb swing...

Time: 32:37

Note(s): 210 burpees + 210 kb swings = 420 reps of hell.

Snatch, Clean, "Grace"

Skill / Warm-up:
Muscle Snatch, Snatch Balance, OHS

WOD:
Snatch 3 singles:
1) 95#
2) 115#
3) 125# (failed)

Note(s): 125# so close.

Clean and Jerk 2 heavy singles:
1) 180#
2) 180#

Rest 10 minutes then:
"Grace"
30 reps for time of:
135# Clean and Jerk

Time: 4:53
Previous time: 6:36

"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: 15:33
Previous Time: 13:45

Note(s): Fail

Deadlift, HSPU, Vertical

15-12-9-6 reps for time of:
Deadlift, 185lbs.
Handstand Push-up
Vertical Jump, 1 ft. above reach

Time: 11:12

Note(s): HSPU partial ROM

"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

"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

"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