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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

78
54
53

185 reps

No ball so we did barbell thrusters and the rower was in another room so we had to sub the row for burpees. Still very much an ass kicker.

Just Rest

Today I'm letting my wounds heal. 24 rounds of rest as rx'd

WOD

10 rounds for time of:

10 Pull-ups10 Ring dips

Due to being on a time limit I was only able to complete seven rounds. I tore my hands up pretty good doing the pullups. It looks like it's time for me to use some tape.

800 M WOD

Four rounds, each for time of:
800 meter run

CFWU x 2

3:54
3:52
3:40
3:44

Treadmill is killing my time.

FRONT SQUAT WOD

Front squat 3-3-3-3-3 reps

Result: 135lbs, 135lbs, 145lbs, 145lbs, and 155lbs | Rx'd

REST

REST DAY

"Karen"

For time:
150 Wallball shots, 20 pound ball

No med ball so I had to use the alternative.

150 Barbell Thrusters

20 mins 43 secs

Lynne WOD

5 rounds of body weight bench press and pullups.

Result:
185 lbs

8/15
8/17
6/14
5/12
6/12

Rx'd

DL Run WOD

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

Not Rx'd

185 lbs

21:34

Drinking a lot the night before definitely got the better of me.

Pull-up WOD

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

1. rx'd
2. 25 lb
3. 25 lb
4. 25 lb
5. 25 lb
6. 25 lb
7. 25 lb

Two others and I were sharing the bar we and ran out of time. My hands are pretty beat up. Time to download the hand care article from the journal.

Tome could not be measured due to the sharing of equipment.

Split Jerk WOD

Split Jerk 1-1-1-1-1-1-1 reps

95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs, and 165lbs(Fail)

Murph

I have been waiting for this one to pop up again.
"MURPH"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats

1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

1:11:04

WOD JT

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

31:24

My rings came in the mail just in time for the WOD. My time could use some work though. Maybe I won't BS for time as well next time.

CRAPPY WOD

(THE REAL DEAL)Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Suckin today. Scaled to pack. No access to a rope so I tried the towel pull-ups and they just weren't happening so my workout went a little something like this.

5 rounds:

115 pound Hang squat clean, 5 reps
15 pull-ups

32:14

Yeah I know, pretty weak right? Maybe when I find a place to open a box over here I'll have high ceilings so I can hang a rope. If so, it's on.

BS WOD

Back Squat 3-3-3-3-3 reps

Definitely need to work on back squats. For my height and weight I should be able to put up a lot more than I am.

135lbs, 135lbs, 155lbs, 175lbs, and 195lbs | Rx'd

A Day of Rest

I'll be doing 24 rounds of REST as rx'd

WOD

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

Five pull-ups
Five dips×3
15 Sit-ups

15 rounds + pull-ups+dips+2 sit-ups

CFT WOD

Yesterday was a nice DAY OF REST today we have the CFT
CrossFit Total. The CFT is you 1RM on the following lifts:

Back Squat
Shoulder Press
Dead Lift

Last time on 1/25 I did the following:

BS 225
SP 135 (could have gone up more)
DL 275

CFT= 635

Toay is:

My CFT was very disappointing. I have done more of on SP/BS. WTF happened to me today. PR'd though on DL.

SP: 135 (WTF)
BS: 185 (WTF)
DL: 345 PR =-)

Today CFT= 665

WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

According to beyondthewhiteboard.com I got:

6.933 rounds

as rx'd

I was three lunges short of round seven.

WOD 5K run

Run 5 K

A balmy 6 degrees C. The hill of death really killed my time. I figured CF is constant variation of different possibilities, so I'd try it this way. Next time I'll try starting and finishing on flatter ground for another variation.

31:10

"Jackie"

"JACKIE

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

as rx'd

12:18:25

WOD

Back from a day of rest and this is what we were greeted to:

Clean and Jerk 1-1-1-1-1-1-1

Result: 145lbs, 145lbs, 150lbs, 155lbs, 155lbs, 165lbs (failed), and 160lbs

Barbara

Scaled to Pack:

So if I add the 15 min of rest this is what I got:

Result: Total 43 mins 45 secs | 1 (3 mins 47 secs), 2 (5 mins 17 secs), 3 (6 mins 42 secs), 4 (6 mins 38 secs), 5 (5 mins 21 secs) |

Not Rx'd

WOD

Deadlift
1 rep max for seven rounds:
1-1-1-1-1-1-1

CFWU (CrossFit Warm Up)

295
315
325
325
335
335
345 (fail)

HELEN

Three rounds for time:

Run 400 meters
40 lbs Kettlebell X 21 swings
12 Pull-ups

12:22

scaled to a 40 lbs kettlebell. Plus the treadmill takes time to get up to speed.