"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

27:07

Muscle up WOD

30 Muscle-ups for time

I did muscle-up progression. 30 muscle-ups with my toes on the ground, then 30 pull-ups and 40 ring-dips. I wasn't really measuring time but I did the 30 muscle-up progression movements in under around 15 min.

Thrusters

Thrusters 1-1-1-1-1-1-1

1 135
2 155
3 175 (F)
4 155
5 165
6 170
7 175 (F)

Barbara

Today is a rest day but I forgot to enter yesterdays ino.

This time I did it rx'ed

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

1: 7:20

2: 8:55

3: 7:28

4: 8:12

5: 13:50 ( I was bullshitting this time)

=46:45

5K

Well, my time really sucked.

39:22

CFT

Back squat, 1 rep 225lbs
Shoulder Press, 1 rep 140lbs
Deadlift, 1 rep 365lbs

= 730 lbs

RSET DAY

Today I rested.

CF Football WOD + RUNS

10 rounds for time of:
240 meter run
3 Deadlifts 275 lbs
6 Ring Dips
9 Knees to Elbows

33:06

TWINS WOD

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups

36:09

fist two rounds I finished in 9 something. WTF happened? I also scaled to 95 lbs :-(

WOD

I rested up good yesterday. So good that I drank like a fish and definitely felt it today. My time shows too.

Four rounds for time of:
Run 400 meters
50 Squats

21:14

WOD

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

36:14

Dirty Thirty WOD

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

I didn't think I'd finish so I didn't keep track of my time. I finished the whole thing in pretty good timing though.

DIANE

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

13:51

WOD of PAIN

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

I forgot my stopwatch so I couldn't time it. We knocked it out pretty fast though. I also subbed half of the GHD sit ups with with ab mat sit ups.

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 rounds.

rx'ed

Didn't even go up compared to the last time I did it. WTF! I think I may have did jumping pull-ups first time.

PC WOD

Power Clean

1-1-1-1-1-1-1

135
155
165 (f)
165
165
165
175

A Day of Rest

Well I thought I might take it easy today. It seem I just can't stay put though. Julius and I went to the track and did our own little WOD that went a little something like this:

2 rounds
800 M
10 ring dips
15 ab mat situps
10 jumps on 3' table
10 pushups

We also did some muscle up training. Julius knocked out about 15. I just tried to do them. Summer is coming up and I need to get my summer body back.

SQUAT WOD

Back Squat 5-5-5-5-5 reps

still weak but i went up.

135

155

165

175

185

all × 5

Julius, Jahsh and I

WOD

Four rounds, each for time of:
800 meter run

This time I did it on the outside track. I think I dig the track more then the treadmill.

3:19

3:37

3:28

3:32

GRACE

Forgot to update yesterday:

"Grace" 135 pound Clean and Jerk, 30 reps for time:

I did half at rx'ed weight and the other half at 115 lbs in 7:24.

WOD

Push Jerk 1-1-1-1-1-1-1 reps

all 7 were 135 lbs. I need to get the technique down more before I can put up more weight.

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

Well, I only did five rounds. 45 pound pull-ups were getting to me, plus I need to save some energy for surfing tomorrow.

FS WOD

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

135

135

155

155

155

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

I was only able to get three out.

31:16

"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.

Post total reps:
252

"Elizabeth"

"Elizabeth"

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

12:16