"Dae Han"

Barbell Run 800m
3 Rope Climbs
12 135# Thrusters

"Ricky"

Hidalgo

This is BIG TIME. Note the two minute rests. Read the hero story on the main site. For time: Run 2 miles Rest 2 minutes 135 pound Squat clean, 20 reps 20 Box jump, 24" box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24" box 135 pound Squat clean, 20 reps Rest 2 minutes Run 2 miles

triplet: 5 rds of 9 DLs, 6 HPS's, 3 OHS

triplet: 20 min AMRAP 18 BJs, 15 TTB, 12 pullups

Front Squat 2-2-2-2-2-2

10 MUs, 100 75 lb push presses, row 1K

1K run, 100 pushups, 10 squat snatches

Watched the demo, these are full squat snatches.

21-15-9 POWER Cleans and GHDs

Please note these are power cleans, not squat cleans... per the WOD demo video. Seems like since Tony Budding took over the programming he means "power clean" when he says "Clean"... used to be that "Clean" meant squat clean by default, but he actually designates squat cleans.

40th Birthday Workout

Who wants to join me in ushering in my 40th year of personhood? I can't do the CFT anyway.

So here's the WOD, written by me:

400M Row
40 pushups
40 GHD situps
40 back extensions
40 weighted step lunges with 95 lb bar on back (OUCH)
40 ring dips
40 95 lb push press
40 toes to bar
40 95 lb. back squats
400M Row

CFT

3 rounds row 1K/run 800M

5 rounds of 20 pullups, 30 1.5 P KBS, 40 DUs

Muscle Ups and DB thrusters

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

5x5 Deads

One -Arm Snatch and Abs

Three rounds for time of:

35 pound Dumbbell squat snatch, 15 reps, right arm

15 GHD sit-ups

35 pound Dumbbell squat snatch, 15 reps, left arm

15 Toes to bar

7 rounds of heavy cleans and ring HSPUs

Bench Press 2-2-2-2-2-2-2-2-2-2

20 Mins AMRAP 400M runs and 21x155 lbs DLs

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

BS 3-3-3-3-3

Eva

5rds for time:

Run 800m

30 KBS 2pd

30 pullups

20 mins of row 250 and 25 pushups

Clean and Jerk's 1's

Heart beat much?

15min AMRAP of:

15' rope climb x2

20 WB

200m dash

Ring extensions, rolls, and sots press

CRAZY

Deadlifts and Handstand Walks

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Run 10K

Hang Power Snatch

Hang Power Snatch 3-3-3-3-3

Happy Thanksgiving!

"Santora"

Three rounds for reps of:


155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute

Rest 1 minute

G.I. Jane

Big Buck 2011

100 Burpee pull-ups

Ideally the pull-up bar is 1 foot above your reach

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Heavy Fran (135/45 lb WPU)

Michael

Sprint 800M X3, rest 2 mins in between

Thruster 1-1-1-1-1-1

WOD 111112

time:Row 500 meters20 inch Box jump, 50 repsPush-ups, 50 repsSit-ups, 50 repsJumping pull-ups, 50 reps50 Back extension, 50 repsDips, 50 reps1.5 pood Turkish Get-up, 20 reps, alternating arms
I did this as RX'd, only I didn't exactly have a ring dip setup. The rings weren't set up high enough so I subbed a movement as close as I could to the dip. Whatever the case, my tri's were burning, much different when it's more of a secondary muscle involvement than having a stationary dip. Next time I am at the gym, I'll see if there is a way to alter the rings to sit higher in order to get a more upright dip.
Also, TGU's... my knee's are all scrapped from this crazy move. The workout called for 35 lbs, and I'm not sure I could have done any heavier. I've never done this move before but did watch the WOD vid to get the movement down. After about 5-6, I started to get the hang of it better. At 10, I wanted to quit, but figured if I just focused a bit more I'd pound them out and the last 3 were all heart, but I did it. My shoulders after were whimpering! They still are as I scribe this post!! Anyway, I'm proud as hell at my time... 23:30
Happy workout peeps!
Wy

GHDwb wb2f1

"Murph"

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy�s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his Headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

50 20#vest burpees

Grace

For time:


135 pound Clean and Jerk, 30 reps

"White"

Rows and Push press

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

30 WB10.5/30HSS75#

7 rounds DUs and Snatch

MU GHD WOD

Isabel

3rds of pain

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Clean Bench Press OHS

Tabata Fight Gone Bad

Tabata Something Else

20 minute bodyweight AMRAP weirdness

3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

Kettlebell Snatches and Pullups

21-15 and 9 rep rounds of:



Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

New Pullup Bar

Took some framing, but it was well worth it. The bar is the perfect height for me, feet don't touch when kipping but I can grab the bar from my tip toes. It would be too short for Fletcher. I am stoked about it. Only cost me $50 when my coach remodeled his space.

"Bradshaw"

10 rounds for time of:


3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Press 2-2-2-2-2-2-2-2

3rd,135#ohs/50du

5rd200/pu/200/pu/200/su/200sq

Squat Cleans and Kettlebell swings

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Deadlift 1's

Chas, good to see you back.

30 min amrap 400m/10lpu/15wbx/20wsu

Front Squat your ass off

Front Squat 2-2-2-2-2-2-2-2-2-2

Diane

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Got Wood?

This is my wife with the haul we made from the forrest today. I think the Flinstones would have been proud of the trees we cut down:)

Cindy or Mary: Pick your girl

Run Snatch Run Snatch Run Snatch

Holy Snatch

HSPUs, CTBs, Weighted Lunges

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

Hero WOD: Carse

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

JOSHIE

Snatch 1-1-1-1-1-1-1

CrossFit Games 2011: Workout #10

I am going to do this but not just without the sled pull... maybe do some rope climbs in place or some pullups. Can't just leave it out, because that was the part that killed the competitors the most!

15 min AMRAP WB/TB/BJ 10s

Deadlift 3-3-3-3-3

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

MU/DL/GHD/Sprint

Lynne

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

Fight Gone Bad!

CrossFit Kids!

Started doing CrossFit Kids with Luci. She will be 5 in a few weeks. They say to start on the puppy track @ 5 so here we go. Today's WOD was: 2 rounds: 3 cartwheels 10 K2E 5 pullups (we added these, she likes pullups and I didn't know she could do them) 10 situps (supposed to be 20, but she had a really hard time with these) 6:09 Then 1 round: 2 forward rolls 100' plank walk (walk on crack down driveway, balance work) 3 handstand attempts 1:40 She LOVED it. She was really having fun.

Double Unders and 200M runs

Rope Climbing Clean and Jerkin'

Squat Trifecta

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

4 rounds run 400 15 thrusters 15 pullups

WIND SUCK!

400#s

305#s bumbers, 15# steel plates, 2 thirty# concrete filled pumpkins, 1 20# vest

B2B Tabata Squats + Run 1 Mile

Deadlift 20

Deadlift 2-2-2-2-2-2-2-2-2-2
Rest 60 seconds between sets

Chipper

Thrusters 3-3-3-3-3-3-3

Meadows

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

FS 3-3-3-3-3

Power Cleans and Burpees

15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee

Weighted Pullups 3-3-3-3-3-3

Tabata PP/Jumpling Lunge

Cleans and Burpees

Five Rounds:

3 Cleans
20 Burpees

Tryin' to reason with hurricane season

Wall balls and Rope Climbs

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Nancy Pants

DL/TTB

Double-unders,Box Jumps and Kettlebell Swings

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Shoulder Press 5x5

MUs and Squats

Isabel

For time:
Snatch 135 pounds, 30 reps

"Bradley"

10 rounds
Sprint 100m
10 Pull ups
Sprint 100m
10 Burpees
Rest 30 Seconds

Run 5k

Minutes of PU/HSP

Behind the neck Jerk 1-1-1-1-1-1-1

12 minutes of Runs and Dead Lifts

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Gator

Go hard for the HERO men!!!

Overhead Squats 3-3-3-3-3

Row your ass off!

Four rounds for time of:
Row 500 meters
Rest 3 minutes

CrossFit Games Masters Chipper

For time:


10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds

CrossFit Games 2011 Event 9

Complete as many reps as possible in 6 minutes of:


20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

CrossFit Games 2011: Workout #8

Skillz

2011 Games WOD: Triplet Sprint

Ropes and C and J's

Squat Clean & Jerks and Muscle-ups

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

Run 3 Times

Three rounds for time of:

Run 800 meters
Rest 2 minutes

JACKIE

Rest Day

Weighted dips 3,2,2,2,2,1,1,1,1

Helen

Three rounds for time:

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

Wall balls and Squat Snatches

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Weighted pushups 1-1-1-1-1-1-1

MANion

Seven rounds for time of:

400m run

135# back squat, 29 reps

You know you're a CrossFitter when....

(friend sent this to me)

You know you’re a CrossFitter when:
You’re asked in a job interview, what your strengths and weaknesses are and you reply “my Fran time is strong but I need work on my double unders.”
You tell an attractive woman after the workout, “You’re a freaking beast!”, and she wholeheartly says “Thank you!”
You don’t own a tractor but you own tractor tires.
Every time you go to Lowe’s/Home Depot, you are looking for the exercise potential of equipment rather than stuff for your home.
Your shins have more scrapes than a twelve year old boy.
You know better than to say, “That looks easy”.
You’ve spent HOURS watching videos of other people working out (who does that?).
CrossFit t-shirts dominate your wardrobe.
When you travel, your first concern is if there is a local affiliate close by.
You know that a 70%+ dark chocolate bar can sub as 3 blocks carbs.
You must WOD with loud obnoxious music, but never hear a word of it.
You don’t bite your nails, you pick your callouses
You talk about WODS, Snatches, Thrusters, and Jerking, and know that these all have nothing to do with sex
You consider other CrossFitter’s family.
You believe the world would be a better place if everyone was a CrossFitter.

OHS/DU

Big ol' Bad Ass Barbara

Front Squats

Front Squat 1-10-1-20-1-30 reps

Waiter Walk WOD

Big Bag'o PU/HSPU

Snatch a minute for 15 Minutes

5rd:run400m/20dl/20pu/10dl/10pu

Weighted Pullups

I am all alone in bloggy world... boo hoo

Lropeclimb,Phsp,OHS1leg

Happy Fourth of July!

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

RIP

Shoulder Press 5's

Front Squats and Burpee Pullups

3 rounds of 12 135 lb FS, 12 burpee PU's

Deadlifts 3-3-3-3-3

Deadlifts 3-3-3-3-3

Filthy Filthy Burpees

amrap hsp/lpu

Run800m/30Snatch/Run800m

Run800m/30mu/Run800m

Run 1/2 mile, do Grace, run a 1/2 mile again!

Deadlift 3-3-3-3-3

I need more weight.

NATE

DU/WB2-4-1 or Learn to Laugh at Yourself

Run 13.1 Miles

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Clean & Jerk

Clean & Jerk  1-1-1-1-1-1-1

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

FRAN

Back Squat 3-3-3-3-3

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

DL/squat/PP

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

6' x 6' "total gym"

I am pretty stoked. With some careful organizing my entire gym takes up just under a 6' x 6' space in the corner of the garage, now that should keep the woman happy.

Climb dip throw

Push Jerk

Push Jerk 2-2-2-2-2-2-2-2-2-2

Hey Justin

Snatch Balance

Snatch Balance 1-1-1-1-1-1-1

2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Moon

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Cleans

Burpee, More Like Pukie

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

MU/Snatch

9-7-5 rounds of:

Muscle up

135# squat snatch

DL/BJs

21-15-9 for time:

315# Deadlift

30" Box Jump

Run HSPU Row

1K Run

30 HSPU

1K Row

CTB's + L-sits

Swim Push-Up

Five rounds for time of:
Swim 50 meters
25 Push-ups

7 rounds 35 DU's and get some Snatch each time

Wilmot

SIX FREAKING ROUNDS of 50 squats, 25 RING DIPS!!!!

Run 1 Mile

Weighted Pullups 2-2-2-2-2-2-2

Thruster 2-2-2-2-2

DL/PP AMRAP

AMRAP in 5 minutes:

275# DL, 3 reps

115# PP, 7 reps

FS/GHD/HSwalks

3 rounds for time:

21 FS, 95#

40' HS walk

30 GHDSU

40' HS walk

CFT

Run / 7 MU's

OHS, T2B, db Cleans, and DU's

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

OHS/TTB/HSC/DU

Complete as many rounds as possible in 20 minutes of:

135# OHS, 5 reps

10 TTB

40lb DB HSC, 15 reps

20 DUs

C2B, Wall Balls and Kettlebell Swings

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

ThrusterBurpeeSuckfest

5RFT:

15 thrusters, 95#

15 bar-facing burpees

Power Snatch, Big Box J's, CTB's

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Griff

5x5 Front Squats

Jeremy

21-15-9 of:

95# OHS

burpees

MAN WOD - 15 Ring rows, Bench, and Big Boy Squats

Jackie

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Moore

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Fun With Giant Rubber Bands

CrossFit Games Open: Round 6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Deadlift 1-1-1-1-1

Tabata Something Else

Easter Weekend Chipper: 12 moves, 298 Reps

Happy Easter! He is Risen.

Row 2K

Suck

CrossFit Games Open: Round 5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Guaranteed PR if you Want Snatch 1-1-1-1-1

Sprints and Body Weight Shit

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Hammer

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Lynne

Five rounds for max reps of:

Body weight bench press
Pull-ups

400m Walking Lunge

WOD 4 or Fuck Burpees

GET RID OF YOUR FLIP FLOPS

Shoulder Press 2x10 1 minute rest

Run Rest Run Rest...

Fight Gone Bad!

JT

5 Min of 165# C&J's

Michael

Diane

30 MUs for time

CrossFit Games Open: Round 2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Thrusters

Thruster 3-3-3-3-3-3-3

Body Weight Extravaganza

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Abbate

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

21-15-9 225DL/135OHS

Med Ball Cleans and WB's

Piles and Piles of suck ass

135FS/Rope climb

Run 10K

Weaver

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Heavy Squats

30DU15PS 10minute AMRAP

Behind the Neck Jerks 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

Wallballs and Pullups

Seven rounds for time of:

10 Wallball shots, 20 pound ball
10 Pull-ups

Run, situps and BEs, then Run

Oly Day

Minutes of Pull-ups

Bench Squat

10 100m sprints 90 seconds rest

Muscle Ups/Dead Lifts/Lunges

Four rounds for time of:

7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Should Press 7x3

Walk on Hands/Squat 135 a zillion times

Run400/SquatSnatch/HSP

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

Jerk Blocks

Finally got me something to squat with and jerk with. They are designed so that you can drop the weights from overhead to practice heavy sets of jerks without having to catch. They are a little low for a squat rack, but that is a small price to pay for the versitility. Also, with a few hooks and additions they will provide plently of storage. Guess I have to buy some more weight for squat day now.

Hang Power Snatch 3-3-3-3-3

Sumo/OHS 21-15-9

Back Squat 3's

Row One Arm Snatch...a bunch

Deadlift 3-3-3-3-3

Pick your Poison

Cindy or Mary

5 rounds of 50 ' 45 lb OH lunges and 21 burpees

Kelly..Eva's little sister

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

annie

E V A ! ! !

Dumbbell 5's

Clean and Jerk 1's

Chelle set a PR today for unbroken deadhang pullups. She got 4, clean!! Luci wouldn't cheer though... she clams up when the camera is running. This was right after Chel did Kelly in 24:27, 24 seconds longer than her PR...

15 mins of CTB's and 30 second ring L sit holds

"Wittman"

One wrench+10lbbumper+45lbbumper=redneck 1.5 pood kettlebell.

Run 5K

"Ledesma"

Deep HSP/Toes TR/WBclean AMRAMP 20

Karen (Ms. Lots)

As in "Karen Lots about YOU and how SORE YOU ARE!"

Snatch balance x 3

G.I. Jane (100 burpee high jump pullups)

OHS 1-1-1-1-1-1-1

Yuck!

Deadlift Run

Do stuff fifty times for time

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Clean 7x3

"Holbrook"

Muscle up and Squat A Bunch!

3x800m 2min rest

Deadlifts and Double Unders

Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders

Here's the new Rogue Pull-up bar system I just got.  It's 8' off the ground, alot better than doing them in the basement.  It was real easy to install.  Cost me 135 bucks

LPullup/Pistol Decending Ladder

It is hard for me to go ALL of the way down every time with my left leg sometimes because it causes pain in my knee, but I think I always get ass below knees.

Snatch 1-1-1-1-1

5rds 400m/burpee/BOR

Rope Climbs

The Total

Elizabeth

5rd: 20ghdsu/5PushPress

AMRAP 15: Row250m/25Push Up

3 rds: MU/WB/HSPU/PCs

Chris Spealler is superhuman. Winners get a quarter mil this year!!!

Big Announcement

Check this out!



http://games2010.crossfit.com/blog/2011/01/2011-crossfit-games-return-home-depot-center-1-mil,990/

Bud Light/Weighted Muscle Up

Weighted Pullup 1's

This was the 2nd 120... I think I got the chin over the bar with that jolt at the end. This is a PR. First one was a little better than this one. WODs at the Fletcher Home are often a family affair... my 4 year old Luci LOVES the rings, the rope, the rower, etc. She "writes" (scribbles lines, etc.) herself a workout and then runs around "doing stuff" in the garage gym. It's cute. Sometimes I set up timed obstacle courses for her and she gets pretty serious about her times!

5rds: 10 WC/10TB/20BJ

"Rankel"

SEAL ETHOS

United States Navy SEAL
In times of war or uncertainty there is a special breed of warrior ready to answer our Nation’s call. A common man with uncommon desire to succeed. Forged by adversity, he stands alongside America’s finest special operations forces to serve his country, the American people, and protect their way of life.I am that man.
My Trident is a symbol of honor and heritage. Bestowed upon me by the heroes that have gone before, it embodies the trust of those I have sworn to protect. By wearing the Trident I accept the responsibility of my chosen profession and way of life. It is a privilege that I must earn every day.
My loyalty to Country and Team is beyond reproach. I humbly serve as a guardian to my fellow Americans always ready to defend those who are unable to defend themselves. I do not advertise the nature of my work, nor seek recognition for my actions. I voluntarily accept the inherent hazards of my profession, placing the welfare and security of others before my own.
I serve with honor on and off the battlefield. The ability to control my emotions and my actions, regardless of circumstance, sets me apart from other men.Uncompromising integrity is my standard. My character and honor are steadfast. My word is my bond.
We expect to lead and be led. In the absence of orders I will take charge, lead my teammates and accomplish the mission. I lead by example in all situations.
I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.
We demand discipline. We expect innovation. The lives of my teammates and the success of our mission depend on me - my technical skill, tactical proficiency, and attention to detail. My training is never complete.
We train for war and fight to win. I stand ready to bring the full spectrum of combat power to bear in order to achieve my mission and the goals established by my country. The execution of my duties will be swift and violent when required yet guided by the very principles that I serve to defend.
Brave men have fought and died building the proud tradition and feared reputation that I am bound to uphold. In the worst of conditions, the legacy of my teammates steadies my resolve and silently guides my every deed. I will not fail.

Fran

Safer rope harness

I had a dumb blond moment here. Since the rogue ropes have a braided top, why not just loop that bitch through my rings bar that spans like 5 joists with 2 5" lag bolts going through each one? So that's what I did like 5 minutes ago.. DUH!!

Front Squat 3-3-3-3-3

Got me some ropes

Hey guys. I got those speed cable jump ropes from Rogue and guess what? I still suck ass at DU's! Yay! I think they just take some committed practice time. I got that 7 foot rope installed. Here are some boring pictures for you to look at. Justin you are hardcore. When it's 30 degrees in my garage the steel of the bar and KB's hurts the hands. I am going to take my buddy Sean's advice and start to warm them up with my plumbing torch. I like that idea!

I used a gate bolt (from a tack store) and a big ass hook big enough for the rope.I drilled a hole in the 2x8" board that supports the pullup bars and screwed that big ol' dude in there. First few ass to top rope climbs I got a big rope hair in my eyeball that I cannot get out. My eye is all red, watery, and burning and driving me nuts. Flushed it under the sink forever and no dice!

3rd 400m/30OHS/21PU

JACK

As always it's safety first at the barn gym...well honestly maybe fifth:)