Luke

10 Rds Rowing Sprints

Laredo

21, 18, 15....95# PC/SU/Bex

Minutes of CTB and OHS 1/2bodyweight

Modified Karen

Did this last Sunday 12.14 with the only wallball we have, which is 15 pounds. So I did 175 rather than 150. TT 9:34

1 mile for time

Last night I took this one. My goal was to tie together 4 1:30 400. I came close, time was 6:20.

Kelly

EMOM ring push-ups and front squats

Minutes of Ring Dips and Hang Power Cleans

"Spehar"

3rds row 50 cal/150 DU/50 lunge steps

AMRAMP: 200m Hill Run and 15 Burpee

This turned in to a neighborhood outing. Jane and I were joined by three of our neighbors for the party.

We have a fairly significant hill at the end of our street so we did a 200m sprint up and back down to 15 burpees, AMRAP in 20 minutes.

I am a bit of a weirdo as I really enjoyed this WOD.

I finished 8 rounds + run and 10 burpees–5 burpees short of 9 rounds.

One of my neighbors sent a text later in the day proclaiming that his ass had officially been kicked.

AMRAP 12 Min 135# Squat Cleans and Push Jerks

Rowing and dumbbell squat snatches

20 minutes pull-ups squats DUs

Split Jerk 5-5-5-5-5

Chipper with some rowing!

Weighted Pullups 5-5-5-5-5-5-5-5-5-5

75 1.5P KBS/Run 1 mile/75 1.5P KBS

12-9-6 Deadlifts and Bar Muscle-ups

12.1

Jenny

20 MInute AMRAP 10 95# Squat Clean/10 Ring Dips

DL 3-3-3-3-3

2rds: 10 205# Front Squat/10 Burpee Muscle Ups

OHS 3-3-3-3-3

Shoulder Press 3-3-3-3-3-3-3

4rds 100' Walking Lunge 30# dumb bells/30 24" BJ/20 30# Pull ups

3rds 30TTB/15 155# CJ

20, 30, 40, 50 - 5 RFT

Did pull ups for the first time in a long time today, it wasn'tt pretty. I didn't do the 3 minutes rest in between.

TT: 20:13

AMRAP 20 minutes of 5burpee/1rope climb/30 DUs

Barbara

Inverse Tabata: Shoulder press, front squat, deadlift

4 RFT 400m run and 20 Ring dips

Row...hard

FRAN

5rds 9 DL/5 HPS/3 OHS 135#s

Ozzy

SHAM

NED

225#Front Squat/Bar Muscle Up 9-7-5

OHS, Bench, Clean

Running + 1/2 Angie

21-15-9 TTB and Snatches

EMOM ascending thrusters

30, 30, 30, 30 etc......

30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

"Abbate"

10min AMRAP 10 GHD situps, 15 Pushups, 10 GHD situps, 30 Squats

AMRAP 10 minutes of : 10 Triple Unders, 15 Kettlebell swings, 20 Walking Lunges

Box Jump Fun

Deadlifts 5 sets with 5 reps

AMRAP 20 minutes 21 135# Bench Press 21 L-Pullups

AMRAP 10 Burpee Box Jump/155# Squat Clean 10 min

10 Minutes of Snatches

Row 5K

100 DUs, 21 PP/FS, 100 DUs, 15 PP/FS, 100 DUs, 9 PP/FS (115)

Weighted dip 3-2-2-2-1-1-1-1-1 reps

3 RFT 30 sec L-sit, 20 pull-ups, 10 thrusters

FEEKS

10 rounds of row 250M rest 2 minutes

7 rds: 7 dumbell thrusters 1 15' rope climb

RILEY

5rds 30 sit ups, 1 minute plank, 50 push-ups and 40 Mountain Climbers

This was a core buster, I stayed at home and did this workout with my wife-she subbed a few things due to a hurt rib and shoulder. The last set of push-ups was straight from hell, did them all strict. TT 25:47.

3rds run400m/21 75# HPS/12 CTB

3 Rounds: 400m runs/30 Squats/20 115# Push Press

3rds Run 400m/21 SHP 75#/12 Bar over Burpees

21-15-9 115#OHS/TTB

Bench Press 2-2-2-2-2

50 Wall Ball 30 155# Clean 15 Muscle Up

30–20–10 Thruster, Burpee and KB Swings

This was a gasser, TT 14:48. Two hours later and I am still recovering, great quick WOD.

5 rounds 10 Strict HSPU/20 GHD situps

5rds 10 StrictCTB/20 slow Hip Back Ex

Get outside!

The Seven

100 12' WB and 5 L-rope climbs

Deadlifts and running

Box Jumps and Muscle Ups

"Rocket"

Clean & Jerk 3-3-3-3-3

Snatch 3-3-3-3-3

Row 30 Calories 30 Bar over Burpees 30 135# Hang Cleans

Front Squat 3-3-3-3-3

Fight Gone Bad

I did this workout yesterday at about 85% as I am fighting an end of summer cold. I wanted to hit 300, but I ran out of gas in the second round. I got 277: 105–91–81

WB: 27–20–20
Sumo: 18–17–12
Box: 25–21–18
SP: 21–18–16
Row: 14–15–15

Muscle Up every 15 seconds

Fight Gone Bad

Chelle's AMRAP Salad

My wife and her girlfriends did this the other day as I quietly (until the final 2K anyway, where there was much grunting and tribulation) rowed my 10K.

3 separate 6 minute couplet AMRAP's, with 2 minutes rest in between

WOD 1:
7 thrusters (95)
7 wall balls

WOD 2:
7 double unders
7 20" box jumps

WOD 3:
7 pushups
7 dips

Back Squats

Power Snatch GHD Abdominal Destruction

Split Jerk 1-1-1-1-1

Elizabeth

20 Min AMRAP: burpee pullovers squats and handstands

JBo

Run 10K

Morrison

Clean and Rest then Clean and Rest Some More

30 minute AMRAP 12 lunges, 15 GHDs 15 BE 5 MU

4rd Row 500m/rest 3 minutes

3 RFT 35 lb DB presses, 35 lb WPUs, 35 lb WRDs

15 min AMRAP 10 50# DB Thrusters and 50 DU

5 RFT 500M row 50 squats 30 BEs

Hang Power Snatch 5-5-5-5-5

10 RFT Run 100M 15 pushups

13.3 150WB/90DUMU AMRAP 12 minutes

The Midline March

21-15-9 Complex

Row 3k/300DU/Run 3 Miles

back squat 5-5-5-5-5

OHS 1-1-1-1-1

5 RFT Deadlifts and Wall balls

Whitten

Thrusters, GHDs, Running, 3 rounds

20 minute AMRAP: HPCs, RDs, 30" BJ, DU

Helen

Dead Lift 3-3-3-3-3

HS hold, lots of squats, HSPUs, HS walks, etc.

10 ropes, lunges, ring dips, lunges, MUs

6 moves x50

Muscle clean 5x1/Power clean 5x3/Clean 5x5

5 rounds of swim 200M

Bell

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

(10rd) 5pu/5pu (5rd) 10ghd/10be (2rd) 25wb/25bj

MS 5x1/PS 5x3/Snatch 5x5

Back Squat, Push-press, Dead Lift Ladder

Body-weight back-squat ladder
3/4 body-weight push-press ladder
1 1/2 body-weight deadlift ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

4 Rounds of Row 50, 40 GHD, 30 Pullups

4 RFT 50 Squats, 40 Back Extensions, 30 Push-ups

10 X 100M Sprints

10rds 3-45#PU/5 Strict PU/7 kipping

3rds 25 GHDs/5 205# C&J

The Ghost

Snatch Balance 1-1-1-1-1

3 RFT 50 med ball cleans & 800m Run

Climb Throw Run AMRAP 15 minutes

Overhead squat 5x10

3 RFT 15 cal Row and 10 Burpees

75 reps of things...

5 RFT 400m Run 15 Thrusters

21/15/9 225# DL + Pullups

21, 15, 9 135# Squat Clean & HSP or Elisabeth

SealFIT, Day 2

RANDY

7 RDS 250m Row and 20 GHD Sit-ups

Karen (lots about your shoulders)

For Time 500m Rows and HSPU

For time Pull-ups and Runs

Split Jerk 3-3-3-3-3

Shoulder Press 3's

MURPH

Alexander

McGhee

21-15-9 Snatches with 3 minute rests

New garage gym plans

If all goes well, we will be moving down into the city (sort of, not right IN IT but in the Cherry Creek area) in August. House already has one smaller 2 car garage, if I get my permits which I think I will, I am going to add a second garage gym garage. Plans are here. Gonna put one of those big bad ass Rogue rigs in there.

For Time 100m Lunges, 800m run, 100 squats

AMRAP in 10min of Bar MU and Thrusters

Run 1600m, 1200m, 800m, 400m

7 Rounds 15 Back/Hip Ex/3 Strict Muscle Ups

50-40-30-20-10 of GHD Sit-ups and KB Swings

Helton

AMRAP 20 min of 400m run and 3 rds of Cindy

Zembiec

Regional 7

Regional 6

Regional event 4: 21-15-9-6-3 HSPU, FS, Burpee

Regional 5 Legless Climb/Sprint 10 Rounds

Nasty Girls V2

If your a man,

50 Pistols alternating legs
7 muscle ups
10 175# HPC

or your a mouse

50 squats
7 muscle ups
10 135# HPC

115 lbs + body weight 50/40/30/20 Chipper

"Tabata Something Else"

Grace + 20

10 Rounds Row Rings Dips

Deadlift 5-5-5-5-5

Rows, HSPU's and Double Unders

5 RFT of 135 lb overhead walking lunges and 15 K2E

1 Rep Max Clean Rest 100 PU/WB

AMANDA

20 minutes of rowing and shoulder press sprints

NUKES

Weighted Pullups 5-5-3-3-3-1-1-1-1

10 Rounds of Rows and Push-ups

10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

12 Min AMRAP 115#SHP/30"BJ

JUSTIN

FOR TIME 30-20-10

Body Weight Back Squats
Body Weight Bench Press
Strict Pull-ups

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

Lynne

DUs and Snatch 12minAMRAP

Taylor

Back Squat 3-3-3-3-3

20 Min AMRAP 10 strict HSPU, 20 strict pullups, 30 alternating jump lunges

Hang Squat Clean 5-5-3-3-3-1-1-1-1

2K Row

Zimmerman

14.5

Wuss cure day

FRAN

Here is the intial layout.  Carpet got delayed two weeks for office and bonus room in the back of the shop, but this is the basic set up.  Rings and a true 15' rope will go where all the stuff is piled into the middle.  Went with total overkill on the 6"x6" post for the pullup bar but I know will come up with plenty of uses especially since it is 12; to the bottom of the truss cords.  I am already think a second higher bar for flying pullups and a place to hang rings for dips that can just be easily moved off to the side. 

Cannot wait to get the carpet in and get this space cleared out.

Linda

JACK

14.4

5K run

Push Jerk 5-5-3-3-3-1-1-1-1

Push Press 5-5-3-3-3-1-1-1-1

Daniel

Arnie

Ryan

5 rounds for time of:
7 muscle-ups
21 burpees

14.3 DL and Box Jumps

1 mile run

RJ

14.2 OHS and CTB

JJ

5RFT: 800m Runs & 25 Burpees

3 RFT 5 rope climbs, 25 RDs, 100 squats

Rows, Hips and Abs

Fran

"Diane"

14.1 its like de ja vu all over again...

CFTish

The 12 minutes party: 4 mins of 135 C&J, 4 minutes of calorie row, 4 minutes of burpees

10k Row

SUPER SLOW Back extensions and other core stuff, like 100 GHDs

50 Super Strict push-ups then 5K row?!?

Special Mary

7 minutes of big ol box jumps and big ol squat cleans

7 minutes of triple unders and big boy thrusters

7 minutes of 5 sub 1:30 pace row pulls, DLs

CFTish

3 rounds Row 2 Min Barbell fun 2 Min

3 X 2min Row w/ 2min "Rest"

For the rests do:
1. Max Pull-ups
2. Max Burpees
3. Max GHDs
Add Calories and max numbers together for total.

3 Rounds of 21 115 push press, 3 legless rope climbs, and 27 GHDs

3 rounds of 21 115 power cleans, 27 burpees, and 27 GHDs

3 rounds of 115 lb power snatches, LPU's (AGAIN!) and GHDs (AGAIN!)

Burpee/GHD/InvertedBurpee repeat 1/2 again

50 Ring Dips, 50 Squat Cleans 115, 50 more damn Ring Dips

50LPU/50 Squat Cleans/50LPU

"Flight Simulator"

Flight Simulator
20 Minute time cap
Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rules:
1. You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4. There is not modifying!!!!
Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

OHS, Row 1K, Ring Dips, all try for PRs

"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.

Heavy ass thrusters and SDHPs

15 ascending minutes of 5 thingies

Row500M/50GHD/Row1K/30GHD/Row2K/20GHD

Deadlift 1-1-1-1-1

3 RFT Strict MU, Strict HSPU, Pistols

AMRAP 20min of 21 135# Bench Press & 21 L-sit Pull-ups

5K Row

7 RFT GHDs, BEs, Thrusters, C&J

For time: 30 MU, 21 C&J 135# and 2K row

Crossfit Total

"Marguerita"

50 RFT of Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

BackEX/GHD/135#OHS 21-18-15-12-9-6-3

4 RFT 1000M Row rest 90 sec

5 RFT Run 400M 21 dumbbell clean and jerks 50 lbs of fun

Cindy XXX

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

20 MIN AMRAP 15GHD/21 135# DL

3 RFT of 10 HSPU, 15 Dips, 20 Push-ups, 45 Pull-ups

50squat/50ghd etc....aka the stupidiest wod ever

Snatches & Rowing (9/2K, 15/1K, 21/500M)

Hard Cindy

Goals

5 RFT 20 Strict Ring Dips & 14 135# Thrusters