EVA

5 rounds for time:
800 meter run
2pood kettlebell swing 30 times
30 pullups

50:10

CFT

After a day of rest was my CFT:

"CrossFit Total"

Back squat, 1 rep 245
Shoulder Press, 1 rep 155
Deadlift, 1 rep 385

the WTF WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

PP=65×1 45×1
DL=115

33:50

WOD

"Nicole"
Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

5 rounds
10
20
20
17
15

WOD

Complete as many rounds as possible 20 minutes of:

MFWU x 4 (2 to many)

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I think I did to long of a warm up. I was pretty wore out and could only get 4 rounds in. It was a fun WOD though.

WOD

FRONT SQUATS 3-3-3-3-3

135
155
155
185
185 ×2(went to low and dropped it)
185

WOD

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

18:58

I went to dinner with Yuuki last night. Still hanging pretty hard. I was only able to give it about 40%

pull-up WOD

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

Living right up the street for the past three years and I missed this little hidden gem until last week. I found a pull-up station at the local Junior High. Didn't quite get the rx'd in but I did 10 sets of 15, from as many strict to completing with kipping. Here I thought I was going to take the day off too. Good thing I didn't.

Forgotten WOD

Posting a little late here.

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

I got three plus the 5 HSPU.

WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

21:25
:-(

WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

MY WARM UP

65
65
65
85
85
85
105
105
115(f)
115

5K

25:14

WOD

3 rounds for time of:
50 Squats
7 Muscle-ups (progressions)
135 pound Hang power cleans, 10 reps

18:00:05

the sqats were killing my time

WOD - 14JUN09

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

17:25

JULIUS 13:45

BS WOD

Back Squat 1-1-1-1-1-1-1 reps

1- 135
2- 185
3- 205
4- 215
5- 225
6- 235 PR
7- 245(not a fail, but not low enough)

Cindy

Yesterday was a REST day but today I took on Cindy.

13 rounds

Five rounds for time of:

75 pound Thrusters
21 reps 21 Double-unders

I need to practice more on my double unders. I had to sub with tuck-jumps.

22:36

Lynne

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

1- 9/19
2- 7/17
3- 5/18
4- 5/15
5- 5/15

Deadlift WOD

Deadlift 1-1-1-1-1-1-1 reps

1- 315

2- 345

3- 365

4- 375 (f)

5- 375 (f)

6- 365

7- 370 (f)

WOD

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

31:56

OHS

Overhead Squat 5-5-5-5-5 reps.

-95
-115×2 95×3
-95
-95
-105

I tried to go up but my shoulders weren't having it. OHS always feels a little awkward to me.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

28:06

sharing the pullup bar with my bloke.

A Day of Rest

Today I rested. I had an opportunity to train Justin and Rob. I taught them the Air Squat. I think I did pretty good too. I will try to go through all nine movements to see how it goes. I took them through a little WOD as well. I had the do three rounds of the following:

200 meter run
25 ft lunges
5 burpees

They both said that was one of the roughest 10 minutes of their lives.