"Jones Sprint"

20-10 reps for time of:
Burpee Pull-up
Push-Press, 75lbs.

Time: 4:02

Squat Clean

Squat Clean 7 Heavy Singles
1) 200
2) 205
3) 210
4) 215
5) 220
6) 225 (fail)
7) 225 (PR)

Box Jump, KB swing, Pull-up

3 rounds for time of:
50 Box Jumps, 20"
21 KB Swings, 53#
30 Pull-ups

Time: 13:26

Deadlift, Run

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Time: 16:50

Note(s): Depressed. GF broke up w/ me last night, this WOD helped take my mind off of it for a little while.

Run, Pull-up, Dip, KTE, Run

For time:
Run 2 laps around CF Brea
75 Pull-ups
50 Ring Dips
25 KTE
Run 2 laps

Time: 16:32

CF Brea WOD

8 Exercises w/ 10lb. Dynamax Ball
1 min. work followed by 15 sec rest
2 rounds 3 minute rest between rounds

"JT"

21-15-9 reps for time of:
HSPU
Ring Dip
Push-up

time: 13:49

HSPU full ROM until rep 11 of round 2

Hang Squat Clean, Towel Pull-ups

5 rounds for time of:
9 Hang Squat clean, 155lbs.
3 Rope Climb ascents (no feet)

Subbed RC with 21 towel pull-ups

Time: 32:01

Back Squat

Back Squat 5x3
1) 245
2) 255
3) 265
4) 275
5) 280

Then:
50 KTE

Deadlift, HSPU, L Pull-up, Lunge

Deadlift 3 heavy singles @ 405#

Rest 5 minutes then:
Complete as many rounds as possible in 20 minutes of:
5 HSPU
10 L Pull-ups
15 Walking Lunge Steps

Rounds: 9 + 5 HSPU + 5 L Pull-ups

"Jackie"

For time:
1000m Row
50 Thrusters, 45lbs.
30 Pull-ups

Time: 9:37

Clean and Jerk

Clean and Jerk 5 heavy singles:
1) 185
2) 195
3) 200 (fail)
4) 200 (fail)
5) 200 (fail)

Note(s): I am stupid for attempting this after doing barbara yesterday. My legs were tight my arms and grip were not doing well either.

"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) 3:21

R2) 3:56

R3) 3:53

R4) 3:59

R5) 4:50 (legs cramped)

Previous times:

R1) 3:38

R2) 4:19

R3) 4:08

R4) 3:51

R5) 4:03

Deadlift

Deadlift 7 heavy singles:
1) 315
2) 375
3) 405
4) 410 (fail)
5) 410 (fail)
6) 405
7) 405

then:
50-40-30-20-10 reps for time of:
Double Unders
Ring Push-ups

Time: 12:15

"Helen"

3 rounds for time of:
400m Run
21 KB Swings
12 Pull-ups

Time: 8:07 (PR)

Snatch, Row

Snatch 7 Heavy Singles:
1) 95#
2) 115#
3) 120#
4) 125#
5) 130#
6) 135#
7) 140# (failure)

Snatch PR: 135#

Rest 5 minutes then:
500m Row for time

Time: 1:34.9 (PR)

"Vomit Comet"

20x Sandbag Front Squat Push Press @ 70# bag +
15x KB Swing @ 53# +
12x Pull-up +
8x Burpee
Three rounds

Time: 23:41

Note(s): Sandbag thrusters suck!

Lunge, Pull-up, Sit-up

Walking lunge 30 steps
21 Pull-ups
21 Sit-ups
Walking lunge 30 steps
18 Pull-ups
18 Sit-ups
Walking lunge 30 steps
15 Pull-ups
15 Sit-ups
Walking lunge 30 steps
12 Pull-ups
12 Sit-ups
Walking lunge 30 steps
9 Pull-ups
9 Sit-ups
Walking Lunge 30 steps
6 Pull-ups
6 Sit-ups

Time: 13:29

Note(s): Sit-ups on GHD

Push-Jerk

Push-Jerk 7 heavy singles:
1) 185
2) 195 (fail)
3) 190
4) 195
5) 200 (fail)
6) 200
7) 205 (fail)

Row, Push-Press

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Time: 23:04

Clean and Jerk

Clean and Jerk 3 heavy singles:
1) 195#
2) 200#
3) 205# (PR)

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Time: 46:08

CFT, CF.com WOD

CrossFit Total:
1rm Back squat
1rm Shoulder Press
1rm Deadlift

Scores:
Back squat: 295lbs. (PR tie)
Shoulder Press: 140lbs. (PR tie)
Deadlift: 405lbs. (PR)

Total: 840lbs.

then:
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Time: 19:32

Note(s): HSPU @ 90 degrees

Thruster, Pull-up

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

Score: 13 + 10 Thrusters + 3 Pull-ups
Previous Score: 13

Squat Clean, Clean and Jerk

Squat Clean 7 heavy singles:
1) 200# (PR tie)
2-7) 205# (fail)

Note(s): Form was crappy, try again some other time...

Rest 5 minutes then:
30 Clean and Jerk @ 155# (full squat clean)

Time: 14:42

"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: 26:38
Previous Time: 27:02

"Diane"

Skills / Warm-up:
OHS, Snatch, Pull-ups

Workout:
Three rounds, 21-15-9 reps for time of:
225lb. Deadlift
Handstand Push-ups

Time: 10:35
Previous Time: 14:02

Note(s): HSPU range of motion @ past 90 degrees. Most reps were hair touching the ground. Getting closer to Full ROM!!!

Muscle-ups, Row

30 Muscle-ups for time

Time: 4:16
Previous Time: 5:11

Then:
100 KTE (not timed)
5x20

Rest 3 Minutes then:
2 x 500m Row
1 minute rest between row

Row: 1:36.8 / 2:01.1

Double Under, Squat Clean, Ring Dip, Double under

For time:
45 Double-unders
45 Squat Cleans, 135lbs.
45 Ring Dips
45 Double-unders

Time: 19:34

Note(s): Last 45 Double-unders took forever! fail...

Cool Down:
Five Rounds of:
P1) 20 Sit-ups
P2) Ring Push-up Hold

Dumbell Thruster, Ring Row

10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Thruster, 2 x 30#
Ring Row

Time: 4:47

"Jonescrawl"

Three rounds for time of:
10 Deadlift, 185lbs.
25 Box Jumps, 24" box

Time: 5:09

"Mary"

Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups

Rounds: 11 + 5 HSPU, 2 pistols
Previous score: 10

"Lynn"

5 Rounds for max reps of:
Bodyweight Bench Press
Pull-ups

Reps:
12/22
13/23
11/12 (grip fail)
11/20
10/20

Totals:
Bench Press: 57
Pull-ups: 97

Squat Clean, Deadlift

Skills/ Warm-up:
OHS 3x5 @ 95lbs.

Workout:
5 Rounds for time of:
225lb. Deadlift, 5 reps
135lb. Squat Clean, 5 reps

Time: 8:53
Previous Time: 10:42

Double-unders, Ring Row, Push-up

50-40-30-20-10 reps for time of:
Double-unders
Ring Row
Push-up

Time: 34:03

Note(s): Just got back from Hawaii, ate unhealthy things and did not workout. I had to workout just to make me feel better.

"Helen"

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

Time: 8:10
Previous time: 8:42

Muscle-up, Clean and Jerk

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

Time: 19:23
Previous Time: 18:42

Note(s): Not bad. Legs sore from yesterday but I wanted to do this one anyways.
*Full Squat Clean

"Suck Balls"

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

Time: 18:45
Previous time: 21:23

HSPU, Ring Dip

5 rounds for time of:
10 HSPU
15 Ring Dips

Time: 13:29

"Mr. Joshua"

5 Rounds for time of:
400m Run
30 GHD sit-ups
15 Deadlift, 250#

Time: 42:50

"Fran"

21-15-9 reps for time:
95lb. Thrusters
Pull-ups

Time: 6:03
Previous time: 4:23

Note(s): I blame having no competition. The last time I did fran was at my cert, and I have never felt that much adrenaline in my life... so I blame my horrible time on lack of competition.

Hang Power Clean, Clean and Jerk

Skills/Warm-up:
Snatch
Double Unders

Workout:
Hang Power Clean 7 Heavy Singles
1) 165#
2) 170#
3) 175#
4) 180#
5) 185#
6) 190#
7) 195#

Then:
Clean and Jerk (max effort)
1) 190# (PR tie)
2) 195# (PR)
3) 200# (New PR)

Cool down:
Jump Rope

KB Snatch, Ring Push-up, Double-under

5 Rounds for time of:
20 KB Snatch @ 53# (10 each arm)
40 Ring Push-ups
60 Double-unders

Time: 38:24

Note(s): I wanted to combine an exercise that I don't do often and an exercise that I suck at w/ ring push-ups. I do not do KB Snatches often so I decided I would throw that in. Double-unders are one of my worst exercises. I surprisingly got a lot better at them today since I did 300 total.

OHS, GHD, Thruster, Pull-up

Overhead Squat 5x3
1) 95#
2) 105#
3) 115#
4) 120#
5) 125# (failed)

Then:
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Time: 24:19

Power Clean, Ring Dips

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Time: 11:37

"JT"

21-15-9 reps for time of:
HSPU
Ring Dip
Push-up

Time: 11:52

Note(s): HSPU @ 90 degrees

Front Squat, Pull-ups

Front Squat 5x5
1) 155#
2) 175#
3) 180#
4) 185#
5) 190#

Then:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Note(s): Due to time constraints I did 2 rounds as perscribed, then switched to the 35# dumbbell, then the 25 and did a total of 4 rounds. Rounds 3 and 4 rest was taken as needed.

Time: 18:46

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