WOD

"Nicole"

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

5 rounds

17-12-12-10-7

total 58

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scaled version
95x21
95x15
115x9

No rings. Dip station.
42
30
18

Sharing equipment between three people so time can't be measured.

WOD

Thruster 1-1-1-1-1-1-1 reps

95
115
135
145 fail
135
145
145
145

I wasn't to sure of my form until my last set though.

WOD

Four rounds for time of:
30 Glute-ham sit-ups

20 Back extensions

12:38

PLUS:

SDLHP 115×10
HPC 135×10
OHS 135×3
DL 205×5

WOD SCALED

"Barbara" Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
4:30
5:37
6:12
8:35
9:15

REST

Three on One off.

WOD

Another ass kicker:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

22:00 min

+500m row cool down :-)

I liked this one. I don't think my glutes and hammies are going to like it tomorrow though. Just remember that "The pain is just the weakness leaving your body".

WOD

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
6 L Pull-ups
5 Handstand push-ups
5 L Pull-ups
3 Handstand push-ups
6 L Pull-ups
1 Handstand push-up
7 L Pull-ups

Forgot to time it. I also need to go lower on the Handstand push-ups.

WOD

Mr. Joshua

Scaled down version

400 meter run ×5
15 GHD situps ×5
135×15 deadlifts ×5

35:15

REST

Another day of rest.

WOD

Hang power clean 1-1-1-1-1-1-1 reps

95
115
135
145
165
165
165

WOD

Supposed to be 10K.

I Only got in 8K :-( 1:05:00. Not to bad for not running in about three years. I'm really digging CrossFit. I have lost 9 lbs since the first.

WOD

Scaled Down Version courtesy of Brand X

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups
20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
10 Pull-ups

35 min with Julius

A Day of Rest

Today's WOD calls for a "Rest Day"

The WOD

I was told by a friend about CrossFit around the beginning of December. I LIKE IT. I decided it was time I start a journal to track my progress. Today is my first post in doing so. The WOD (workout of the day) called for the following:

Overhead squat 3-3-3-3-3 reps

Here is what I did:

OHS - Over Head Squats

95x3
85x3
85x3
85x3
95x4 (1 I didn't go low enough)

OHS, first time, I love them. I need to do more to get more weight on. Feeling kinda low on the cardio so I did this as well:

2 rounds
500 Meter row
20 push-ups
15 burpees

I should have went for three.

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