"Annie"

10-29

229

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders... tuck jumps
Sit-ups

14:28... good jumps and full sit-ups

(9-15 8:59 with part crunches and low jumps)

Back Squats 5x5

10-28

228

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

NO BELT, GOOD AND LOW

315
345
375
405
420

(5-15 475, 2-3 485)

"Nate"

10-27

227.8

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups... did 3:1 conversion hoping to get more rounds, 6 pull ups, 6 dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings

10 RDS + 16 reps

8-26 did 10 rds + 4 pull-ups, and 9 rds on 7-8 both doing 4:1 conversion

"Michael"

10-25

228.8

"Michael"
Three rounds for time of:
Run 800 meters... ran on treadmill
50 Back Extensions... 50 supermans
50 Sit-ups

24:08 PR

(5-22 did it in 27:59 and 33:32 on 4-24)

Deadlift 7x1

10-24

228.6

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

NO BELT OR STRAPS

365
405
435
455
470
480 PR
485 PR
490 F

9-22 pulled 477.5, 475 on 9-7, and 455 on 7-21

"Tommy V"

10-23

226.8

"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents .. 21 rope pull ups
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents... 15 rope pull ups
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents.. 9 rope pull ups

6:15

feet on the ground to start pull ups

4 Rds: Walking Lunges 50M, Sit-ups X 50

10-21

227.6

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

19:55

All lunges were deep lightly touching my knee, and sit-ups were all the way up

"Tabata Something Else"

2-20

228.0

"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.

Pull-ups 73 (PR)
17+10+10+8+7+7+7+7

57 on 8-9 (swing set) 58 on 5-1

Push-ups 132
25+20+20+15+15+12+12+13

174 on 8-9 (PR), and 118 on 5-1

Sit-ups 63
9+8+8+8+7+7+7+9

64 on 8-9 (PR), and 52 on 5-1

Squats 83 (full range of motion roll hips at the top)
13+9+10+8+11+11+10+11.... aim for 15 each set next time

113 on 8-9 (full range of motion)146 on 5-1 (not so much)

TOTAL: 351

408 (PR) on 8-9, and 374 on 5-1

Weighted Pull-ups

10-19

229.8

Weighted pull-ups 1-1-1-1-1-1-1 reps

45
60
77.5
87.5
95 F
90 F pulled to upper lip

Kind of disappointing considering I pulled 110# on 8-30... but it was the afternoon and this was at 6;30 am,... and my arms are still feeling it from all the pulling in Saturday's WOD...

"Tyler"

10-17

227.4

Five rounds for time of:
7 Muscle-ups... 21 pull-ups and dips
95 pound Sumo-deadlift high-pull, 21 reps

18:25

Intense grip WOD, got the first round all unbroken and then sets of 11-10 on dips and PU and 7-10 on SDLHP.

Hip-Back EXT & 400 Meters

10-16

229.0

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

22:30

used a bench on 4 45# bumpers and feet under safety bars for ext

ran an extra 400 after time for an even 2 miles

5 Rds: Hang Squat Clean X 15, Push-ups X 30

10-15

227.4

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

9:59

Tried to do hang squat cleans the first 2 sets and only managed 4-5 reps of them before doing regualr hang cleans... cannot shelf the weight even when spliting up the clean and the front squat. So I did 5x15 of front squats with 135 after time. Next time need to just have a 2nd bar set up and do them during the WOD.

"Crossfit Total"

10-13

229.0

"CrossFit Total" = 1155 all raw lifts no belt, wraps or straps

Back squat, 1 rep = 455 Tie RAW PR
Shoulder Press, 1 rep = 215
Deadlift, 1 rep = 485 RAW PR

9-7 Back squat, 1 rep was 455 PR going ATG, just a touch high, 425 on 8-1 with tight spot, and was over 500 before going ATG, and 600 in March at 275lbs
9-7 Shoulder Press, 1 rep... 245 (245 on 5-26 and 260 on 3-11
9-7 Deadlift, 1 rep... 475 (500 on 5-26 and 505 on 3-11

"Elizabeth"

10-12

228.6

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds... hang cleans
Ring dips... 63-45-27 regular dips

5:59 .... NO PR SHOULD HAVE DONE POWER CLEANS

(With Power Cleans on 9-2 did it in 8:35 and 4-30 did it in 9:02 with the clock not starting until 15 reps)

5K

10-9

231.0

Run 5 K

34:52

(9-4 34:42 PR, 7-20 34:59 on treadmill, 35:06 on 6-15, 40:54 on 5-25 and 36:46 on 4-9 on treadmill... estimate after plug came out)

new course out to D over to K. Roweton's drive and back... thought it was 35 and change for last Pr...DANG!!!

"Fran"

10-11

229.8

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

3:03 PR (2-15 12:00)

In a hurry by myself on Sun eve going to GKGW and was hoping to be in the 9's... totally suprised myself!!! ... smokin fast

Row, SDLHP, Pull-ups

10-8

231.0

Complete as many rounds in 20 minutes as you can of:
Row 250 meters... ran 200 meters (10 lenghts) inside weight room
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

5 rds + 35 meters PR (3 rds on 2-8)

Next time I need to do KB swings instead of the running

Thruster 7 X 1

10-7

231.0

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

185
205
215 F
215
225 Wraps
235 Wraps F
230 Wraps F
230 Wraps
235 Wraps... a bit high (245 on 7-15 and 225 on 6-2)

Wrist were killing me and did not feel like I was getting an even movent and explosion until the end. First few were a front squat + shoulder press

30 Muscle-ups

10-5

230.8

30 Muscle-ups for time

12:05 PR did 120 pull-ups and dips, 30 sets of 4 each

Meant to do 5:1 (150), so did 30 extra of each after time... Had 4:1 on the brain from answering questions for Mary Beth the night before

(7-17 did 150 (30 sets of 5) in 19:06 and 4-13 did 120 (20 sets of 6) in 17:40)

21-18-15-12-9-6-3 Power Cleans, Sit-ups, Back Ext

10-4

231.4

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

10:44

Sun eve, planted 8 trees today after church... back was tight on cleans... might have been under 10 if fresh

800, Pistols, Sit-ups

10-3

230.8

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

18:52

Did pistols in the rack with hands on the bar, no weight

Dirty Dozen

10-1

233.6

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders... tuck jumps with double arm movement
25 Ring dips... 75 regular dips
20 Knees to elbows
30 Kettlebell swings, 2 pood, 75#
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells... used 40#
25 Back extensions
30 Wall ball shots, 20 pound ball... 45# thrusters
3 Rope climb ascents... 45 reps of staggered alternating rope pull-ups, assisted off the floor

26:05

I felt like I was making great time until the knees to elbows then the sit-ups

"Helen"

9-30

231.4

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)... did DB swings
12 Pull-ups

12:03 PR (16:15 on 4-20 and 14:29 on 3-1)