Chipper:

100 DUs

10 Pcs @125

20 push up (3/4 due to shoulder)

30 sit ups

40 box jumps 24

30 sit ups

20 push up (3/4 due to shoulder)

10 Pcs @125

100 DUs

12 Days of Christmas

1 DEADLIFT (225/155)

2 BURPEES

3 PULL UPS

4 PUSH UPS

5 TOES TO BAR

6 SHOULDER TO OVERHEAD (95/65)

7 BOX JUMPS

8 LUNGES

9 SIT UPS

10 RING ROWS

11 KB SWINGS (53/35)

12 FRONT SQUATS (135/95

Last WOD before surgeries

Did a Chipper designed by wifey this morning... surgeries are tomorrow.

50 burpees, warm up

It went like this:

Row 500M
50 sumo deadlift/squat things with 1 1.5 pood KB in each hand (110 pounds)
100 situps
Row 500M
25 of those sumo squat things
50 toes to bar
Row 500M
10 of those things
50 side crunch V-up things
Row 500M

Took 28 minutes. 

See you on the other side, fellas. 

Tabata Something New

44th birthday WOD

44 calorie row
44 burpees
44 wall balls
44 barbell curls 95 lbs
44 step lunges (out and back in place) holding 45 lb plate
44 KBS, 45 lbs
44 Toes to Bar
44 Pull-Ups
44 Power Cleans, 95 lbs
44  GHDs

AMRAP 25 Minutes: 2 Rope Climbs, 20 KBS, 20 DU's

5 RFT 400 Meter Row, 50 Sit ups, 50 Walking Lunges with 20 LB vest

I used the GHD bench for the situps, had a small back issue when starting, but worked through it. Still got beat by Chelle :)

5RFT: 15 box jump, 45# thrusters, 25 reps 15 T2B

5 RFT Rowing, thrusters, TTB

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

Tabata squats and deadlifts x2

T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

15-12-9-6-3 135#PC/PU/135#FS/PU

Tabata: Push press, situp, SDHP, pushup

FOR TIME: 30-25-20-15-10: K2E & KBS 15:00 CAP

Grace and Karen Partition in Thirds

Crossfit Open 14.3

10 DL 135#
15 BJ 24"
15 DL 185#
15 BJ 24"
20 DL 225#
15 BJ 24"
25 DL 275#
15 BJ 24"
30 DL 315...

AMRAP 8 minutes

Linda

As many rds as possible in 20 mins:

400 Meter Run
185 lb Front Squat, 10 reps
20 GHD Sit-ups

Mini Chipper Crossfit Frontier

EMOM Stuff

Josh and I follow Chelle's lead and did some WOD she made up, or, at least some of it. She wrote it up as:

EMOM 14 min
odd min- 7 thrusters/20 sit ups
even min- 10 lateral jumps/7 wall balls

rest 3 minutes

 EMOM 12 min
odd min- 7 Push press/5 toes to bar
even min- 5 box junps/7 wall balls

rest 3 minutes

 EMOM 10 min
odd min- 5 pull ups/sit ups until the minute is over
even min- 5 burpees/7 wall balls

6,5,4,3,2,1 stuff

6 minutes row for calories
(rest 2 mins)
5 minutes deep walking lunges w 20 lb vest (count reps)
(rest 2, between all)
4 minutes burpee box jumps (turn around and face box)
3 minutes snatch
2 minutes of situps
1 minute pullups

Chipper

15 Squat Clean @ 115

30 ttb 

30 box jumps @ 24

15 Ring rows

30 push press

30 DU 

15 Thrusters 40# Dbs 

30 Burpees 

300 ft walking lunges with 50#s

Squat Heavy Squat a Bunch Repeat 3x

4X1000m Row Sprints/90 sec rest

Cindy or Mary

Matt 16

Matt 16

For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.

Chipper

For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells 
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead

AMRAP in 12 minutes: 3 Snatch, 6 C&J, 9 CTB, 54 DUs.

MRI Results

Dudes... I do indeed have a torn labrum in my shoulder, and I do indeed also need some cartilage clean up in my left knee.

Fight Gone Bad

7 rounds power cleans thrusters burpees

Box jump and SDLHP

Tabata Something Else

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

5 2 min rounds 5MU/150mSSprint/135# Thrusters 3 minutes rest in between

5 RFT Hip Extensions, handstand walk, 150 feet of lunges

12 Min AMRAP 115#SHP/30" BJ

15-12-9 135# CJ/CTB

Chelle's 43rd Birthday workout

Run 430M with 20 lbs
Row 430M
4+3 rope climbs :-) (or 43 jumping pullups)
43 burpees
43 wall balls
43 TTB
43 lunges with 43 lbs of weights
43 weighted situps (med ball overhead)
43 KBS
4:30 wall sit (4 minutes 30 seconds)

21-18-15-12-9-6-3 Ring Dips/115# OHS

3 Rounds: Row 500M, 21 burpees, 12 thrusters @ 95

20 minute AMRAP: 5 box Jump (24), 10 Good Mornings (95#), 15 Chest 2 Bar PUs and 45 DUs

Chipper

Clean(er) living

Row 5K

Push Press 3-3-3-3-3-3-3

10x7 Squat Ladder & 5x500 Rowing Sprints

10 sets of 7 squats, 5 rds of 500m row sprints

"Scooter"

TK – AMRAP in 20: 8 Strict Pull-ups, 8 Box jumps, 36" box 12 Kettlebell swings, 2 pood

5rounds 50'walkinglung45#bar overhead/21 burpees

5 rounds run 800m/bench 205x10/pullup+45#x10

22 min AMRAP – 10 Lunges with weight, 16 knees to elbow and 93 Double unders

5 RFT 10 DLs, 10 Snatch, 10 HSPU, 10 Snatch

Horton

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

2 RFT: 50 sit up, 40 air squat, 30 box jump overs, 20 Pull-ups, 20 good mornings at 95#

Front Squat 7-7-7-7-7

Thrusters 5-5-5-5-5 reps

30 DL 30 Calories 30 OHS

Jane's Birthday WOD: 400, 20 dls, 20 KBS, 400, 20 OHS, 20 Burpees, 400, 20 pull ups, 20 box jumps 400

30 min AMRAP: Lunges, GHDs, BEs, MUs

Helton

Back Squat 3-3-3-3-3

FRAN...uck

7 Rounds of Sumo HP and Ring Dips

Nancy

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

5K Row 9-25-15

10 100M running sprints with 90 second breaks

1Mile Run-100 Situps-100Back Extensions-1 Mile Run

For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.

Sqat 1-1-1-1-1-1

Kutschbach 9-21-15

7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.

5 RFT rope/ttb/rope/dbsc's

4 RFT: Run 400, 25 sit-up and 25 lunge

12 min AMRAP: 7 Ring Rows, 14 Med Ball Sit ups (20) and 21 Med Ball Cleans (20)

CTB reverse Fran Ladder

Rowing sprints: 750M x5 (rest 3 mins in between)

12-9-6 MU and DL with penalty DL

Clean and Jerk 20 minute AMRAP ladder

100 DUs 50 cal row 25 weighted box stepups

One clean, one bench and one overhead squat

15 min AMRAP 155-lb. squat cleans, 5 reps 5 burpees, jumping over the barbell

9/7/15 Victoria: Hero

5 RFT:


10 Thrusters (95 lbs)
14 Box Jumps (24")
12 Sumo Deadlift High Pull (95 lbs)
12 Burpees
27 KBS (54lbs)

Old Man Harrison Row/GHD/Squats

It's been awhile, still trying to let the shoulder heal, so I did a solo workout today at the Fletcher gym.

5 rounds for time of 30 calorie row, 20 GHD situps, and 30 air squats.  TT 25:10.  Pretty easy to get out of shape!!

45-30-15 GHDs, hip ext, L Sit, Plank

Gwen

9/4/15 Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

Tucson AZ

Chipper Fun: 50 Lunges, 40 sit-ups, 30 KBS 52#, 20 Push Press 95#, 10 K2E, 20 Thrusters 95#, 30 Goblet Squats 52# KB, 40 Push-ups and 50 Air Squats

8-29-15 Decending/Acending Ladder: Wall Balls and Row

50 Wall Balls, 150m Row
40 WB's, 250m Row
30 WB's, 400m Row
20 WB's, 1000m Row
10 WB's, 2000m Row

4 RFT: 15 box jumps, 36-inch box jump and Run 400 meters

5 RFT: 15 C2Bs Run 400 meters

Front Squat 5-5-5-5-5

Pike

10 minute AMRAP Big boy box jumps and 1 legged squats

10 Min AMRAP 10 115#SHP/Bar over Burpees

7 Deadly Sins: 10 C2B, 20 T2B, 30 KBS 53#, 100 DUs, 30 box jumps 24’, 20 burpees, 10 OHS

For Time: 10 Rounds – 10 Pull ups and 10 Box Jumps (24/20) *15 min Time Cap*

Isabel + 20

Monday 8/17: 5 rounds for time of: 155-lb. squat cleans, 7 reps, 14 kettlebell swings, 1.5 pood

Split Jerk 3-3-3-3-3-3

A new beginning

So tore my left patella tendon about 3 months ago. Did all the right things and I'm feeling OK now. In re-boot mode. Did René today. Took me 72 minutes. No pain beside the typical crossfit surgery without anesthetic typical discomfort :-) I'm happy to be starting up again. - Cheeers.

8-14 Rene 7 rounds for time of: Run 400 meters, 21 walking lunges, 15 pull-ups, 9 burpees, 20-lb. weight vest or body armor, wear it.

WOW, this one was probably one of the toughest ones yet. It didn't help that I was doing it in the middle of the afternoon in the garage that was 95+ degrees. I combined the burpees and pullups into one movement on rds 1-6, but looking back I think that actually slowed me down. Rd 7 I separated them and it seemed to work better. Rds 1-3 averaging about 5:30 per round, mid Rd 4 the wheels really started coming off and I slowed down tremendously. TT 49:07. I am willing to bet all of you beat me by 10 minutes, as I was just slow today, but I wanted to finish for Rene and his family!!

"Hortman"

30 minute AMRAP: 30 GHD, 20 KBS, 30 k2E and 40 OHS

5rd 100m swim/30 push ups

2 minute intervals of rope climbs and ascending reps of front squats

Three burpee ladders

Elizabeth

Swimming Sprints (replaced by rowing sprints)

Shoulder Press 3x7

15 m AMRAP: 15 Thrusters, Mountain Climbers, Sit ups. Burpee and Run 200

Run 5K

Back Squat 5-5-5-5-5

Fran

Old Man Harrison (Rowing, HTBs, PUs, SU)

I did 3 RFT of 1000M row, 25 Harrison-to-bars, 30 push-ups, 35 sit-ups.  Or rather I planned 3 rounds and quit after 2, got dizzy.  TT 24:19

15-10-6 Thruster/Bar Muscle Up

Clean and Jerk Heavy Single

Double DT or Heavy DT or Two Workouts I can't Do Rx'd

Tabata: bicep curls, ring rows, plank, lunges, wall sit, and lateral raise holds

Crossfit Mayhem WOD That Looks Fun

For Time:

100 Double Unders
9 Push Jerks (185/115)
21 SHSPU

100 Double Unders
9 Squat Cleans (185/115)
21 SHSPU

100 Double Unders
9 Thrusters (185/115)
21 SHSPU

100 Double Unders

15 Min AMRAP: 200M Sprint and 12 Burpee Box Jumps at 24

5 RFT: 25 Wall ball 20# and KB Swings 52#

Odd Object Carry For Time

"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.

SQT

5 RFT 25 KBS, 25 GHD, 25 BE, 25 K2E

5 Rounds 20 WB/10 225# Deadlift

10 RFT 5 HSPU, 10 1 leg squats, 15 pullups

Snatch Balance Heavy Singles

Casper Strong

Tuesday 150714 Complete as many rounds as possible in 12 minutes of:75-lb. dumbbell squat snatches, 10 reps

Today I did this with 50 lb dumbbells and just a regular Snatch.
completed 6 rounds + 10 Snatches


Then for fun I did 5 rounds of 10 Burpee/pull-up


Then finished with 100 GHD and 100 bicep curls with 65 lb barbell

5 minute rowing intervals

Front Squat Ladder

100 DUs for time, 5-5-5 of clean and jerk then thruster followed by 7 RFT 7 hang clean at 115and 14 wall ball 20# ball

Thursday 150709

5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions


Did 4 RFT (messed that up)
Row 800
30 GHD and Alternated with 20 KTE
30 Sumo 53 lb KB deadlift (couldn't remember what a hip extension was)
TT: 28:32

CrossFit Crested Butte

5-5-5-5-5 and 4RFT KBS, BJ's, GHD

Today I went off script and somewhat made up my own. to warm up and get started, I did...


5-5-5-5-5 of 95 lb Push Press and HO Pull up's. TT: 4:38


Then I did 4 RFT of 40 45lb KB, 20 16" BJ's, 25 GHD sit ups TT: 20:33

Marco

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

150706: 42-30-18 reps for time of:

20-lb. wall-ball shots
75-lb. sumo deadlift high pulls
20-inch box jumps
75-lb. push presses
Row (calories)


This one was tough, it may have had a little to do with the Coors Light from watching the World Cup yesterday, or the warm garage, but it had me winded. TT was 35:51

4th of July: Hotshots 19

PK

Weighted dip 5-5-5-5-5 reps

For time: 100 L-Pull-ups

3 RFT Run 400M 21 dumbbell thrusters @ 35 each hand

Power Snatch 3-3-3-3-3

Descending Chipper 80-70-60-50-40-30-20-10 of stuff

4 RFT Row 500M 15 Push Press

Power Clean 3-3-3-3-3 reps

Chipper

Progress Report: Back to the beginning go Josh and Jeff

12-9-6 315# DL and Bar MU

2-8 minute AMRAP with 2 minute rest between

Casper Strong

20min AMRAP 10 CTB, 10 HSPU, 20 Hip Extensions

FLIGHT SIMULATOR (WALL BALL) 10-15-20-25-30-25-20-15-10 all sets must go unbroken, if you drop the ball the set does not count

DT

20 min AMRAP 2 ropes, 10 ring dips, 20 GHD

Press and weighted pullup

Muscle up clean and jerk

Ascending Rowing and Wall Balls

AMRAP in 14: 15 box jump, 12 Push Press 9 Toes to Bar

Split jerk 1-1-1-1-1-1-1

Double Unders – 50, 40, 30, 20, 10 and Wall Balls 25, 20, 15, 10, 5

One Legged Squat – 50, 40, 30, 20, 10 and Box Dips 25, 20, 15, 10, 5

Servais - Drastically Scaled: 800 m run, 4 rounds 19 Pull-up, Push-up and Burpee and 400m 45# plate carry

HALL

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Box Jumps & Handstand Push-ups-ups

20 25-yard swim sprints

Overhead Squats 10-5-5-3-1-1-3-5-5-10

10 Minute AMRAP 10 Burpees/20 Wall Balls

For Time: 100 each of squats, situps, pushups, pullups, pushups, situps, squats

Heavy Fran! (15-12-9 135 lb thrusters 45 lb pullups)

2 RFT: 100 m run with 20# ball between each: 50 Box Jump, 40 Back Squat, 30 Push Press, 20 Snatch

6 400m runs

15 Minute AMRAP Bench/TTB/Bex

Memorial Day 2015

Today was nuts! We had 16, yes SIXTEEN people come to the house today for a Memorial Day workout. I had to be creative with the programming since we don't have 16 of anything except for weighted objects (DBs, KBs, bumpers, etc.)

So we broke the 16 people into 4 teams of 4... and for first part, we did 240 wall balls cumulatively between the 4 people. Each person does max reps wall balls while the other 3 try to hold plank until it is their turn to do wall balls. Go until 240 are done.

Then all 16 people do this:

3 rounds for time:
400M weighted run (I chose a 45 lb plate, I suggested that everyone choose their own implement, so this varied a lot obviously).
50 KBS (I chose the 55 pounder)
100 yard bear crawl (we have a green belt in the middle of our street so we used that and put cones on either side of a 50 yard distance, so do a down and back)
75 air squats

I got 34:15 or something like that... don't remember. Definitely pushed it. Wanted to beat my new pal Will who is a 25 year old bad ass 2 years removed from playing football at Clemson. Will is STRONG with the weights but is not yet used to the metcon quite yet....so ya, I did beat him by a couple of minutes :-). Don't ask me to get into a weightlifting competition with this beast though.

Then.... we broke into our teams again, and did 160 pullups each team of 4, the other three do wall sits whilst waiting for their turn on the bar. During this, I felt very woozy and pukey.

After the workout I felt really uneasy/messed up, so I took a double dose of "Ultima" electrolyte replinisher, and started recovering literally within a minute. Note to self for next year, drink this stuff during the WOD. Then I ate a huge lunch and kept eating anything I could find... kids had a bowl of leftover bite sized pancakes. Dad mowed them down. Now I feel almost normal so I'm going to sit by the pool with some friends and whack beers.

3 RFT of: 10 HSPs 15 ring dips 20 push-ups 45 pull-ups (strict)

10-5-3-1-1-1-3-5-10 DL Ladder

6 RFT Run, KB swings, Burpees and Box jumps

Run 400

21-KB Swings at 53#

15-Burpees

9-30 inch box jumps

Core/Cardio blowout with the ladies

Capoot

Pull-up and Rowing Fun

1 minute pull-up
1 minute rowing
1 minute pull-up
2 minute rowing
1 minute pull-up
3 minute rowing
1 minute pull-ups

Good METCON from Crossfit Mayhem

800M Run
75 GHD
100 Double Unders
50 Box Jump Overs (24)
800M Run

8 Minutes SP + DUs, rest 4 mins, 8 Minutes HPC + Squats

Sprint 100M 10 times

Jackie

Mean Karen

Back squat 10-5-3-1-1-1-3-5-10

2015 Regional Event 6 (5 RTF Row 25, 16 CTB, 9 HSPU)

Run a mile, then do a nasty chipper

For time:
1-mile run
135-lb. overhead squats, 50 reps
100 GHD sit-ups
150 double-unders
135-lb. sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches

Tommy V!!!!

Randy

AMRAP in 15 minutes: 50yd sprint (run), 10 Burpee, Run, 10 Box Jump (24 inch), Run, 10 Pull-up

5 RFT - 3 minute clock: 20 GHDs, 20 BEs, BW front squats, record front squats to comments...

5 RFT KBS, deficit pushups, run 400M

Blake

Nasty Girls v 2

5 RFT, row 25 cal, 16 CTB, 9 HSPU

AMRAP in 10 Minutes: 20 DUs, 15 KBS (1.5 Pod) and 20 Walking Lunge

17 RFT 5 Box Jump, 5 Press (95#), 5 OHS and 5 TTB

Master's Qualifier 2 then 1

Master's Qualifier 3 or Phat Jackie Twice

2015 Masters Qualifier Event 4

21-15-9 reps for time of:
225-lb. deadlifts
24-inch box jumps
Handstand push-ups

Snatch Hang Snatch Plank

For time 1000M run, 30 HSPU, 1000M Row

2013 Regional Event 7: climb, run, clean heavy, run 4 RFT

Thruster 3-3-3-3-3

5 RFT squat cleans and gymnastics fun

10 Rounds 30 sec on 30 sec off Bupree Thruster

15 min AMRAP PP/OHS/GHD

100 burpee pull-ups, otherwise known as "GI Jane"

10 rds 15 second on 45 seconds rest Deadlift Heavy

5 rounds of Fight Gone Bad @ 20 reps each

20 AMRAP 400m + 7 Muscle Ups

Front Squat 3-3-3-3-3

30 Minute AMRAP: 800M Runs, DB thrusters, 400M farmer carry.

Complete as many rounds as possible in 30 minutes of:
800-meter run
35-lb. dumbbell thrusters, 25 reps
400-meter farmers carry, 35-lb. dumbbells

Angie

20, 18, 16 ... 18, 20 Working down by 2's then back up. Jumping Jacks, squat, weighted sit up (20 ball), DUs and push ups.

5 RFT 350M run 50M Lunges

5RFT: 20 30" box jump, 20 GHDs, 20 Hip Extensions

15.5

Vanity Day

5 Rounds: overhead barbell lunges, GHDs, Back Extensions

5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 GHD sit-ups
20 hip extensions

Descending DB snatches and rope climbs

For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Crain

Elyptical Performance Training

PR today for both Cals/strides. 860 cals & 9708 strides in 60 minutes. (1st 30 did 825 cals 2nd 30 did 835 cals)

15.4

Row 2,000 Meters

The most awful WOD there is that is 8 minutes or less.

15.3

OTM Snatch Clean Dead Lift

Yoga

Gentlemen... might I suggest yoga once a week? I think it's really helpful especially as we're getting a bit older. Yoga of the "power yoga" type not the "stretching" type. We have been doing this once per week and it's a good thing. The P90X Yoga DVD is good and I also got a new one on Amazon for like $9, Bob Harper yoga inside out or something like that.

10 Rounds: 205 lb front squat, 10 parallette HSPU

Bowen

15.2

4 RFT 25 hip extensions and 400m runs

4rds 135#OHWL 50'/25 GHD a.k.a. ouch

Deadlift 5-5-5-5-5

Foo

5 RFT Handstand Walk and 1-legged squats (pistols)

Cross Fit Endurance Recovery Wod

3x15

GHD
Back Ex
KBS
Bench Press
Pull Up

Not for Time

15.1a and 15.1b

AMRAP: 10 Burpee and 25 DUs

50 DUs, 20 TTB, 50 DUs, 50 Sit ups, 50 DUS, 30 Twists with Ball, 50 DUs, 50 Sit Ups, 50 DUs, 150 Mountain Climbers, 50 DUs

4 rounds row 500M + OHS

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

4 Rounds of Suprisingly Difficult Work with 95# SHP/PP/BS

10 200m sprints

Cindy

For time: 20 pull-ups, 30 kb swings, 40 wall balls, 50 box jumps, 60 sit ups and 70 burpees

Eva

Elliptical Interval Training

60 minutes of Interval Training on Elliptical machine today of 2 min hard, 2 min medium. burned 795 Cals, 8304 strides.
-2 Min Crossramp of 4, Resistance of 6
-1 Min Crossramp of 11, Resistance 15
-1 Min Crossramp of 11, Resistance 12

J.T.

21-15-9
HSPU
Ring Dip
Push-up

Thrusters and Pullups, descending batches. FranFest

Filthy Fifty

Front Squat 10-10-10-10-10

Whitten

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

5 RFT 12 HC&Js 9 Thrusters 6 power snatch @ 115

ARAMP in 20: 20 Chest to Bar, 20 95lbs Squat and 30 DUs

Deadlift 10-10-10-10-10

4 L-climb 8 legless climb 12 rope climb

Shawn

Run 5miles. Every 5 minutes do 50 squats and 50 pushups.

4 RFT 3min Rowing 1min MUs

Interval Training

Today was a rest day, but squeezed in 45 minutes of Interval training on the elliptical machine. 6500 strides, 650 calories, good cardio!

4RFT 2 Minutes each of: Triple-unders and Burpees

Oly PR Day

Hang Power Clean 3-3-3-3-3
Front Squat 2-2-2-2-2
Squat Clean 1-1-1-1-1

5 rds 20CTB/30 WB/40 PushUp Rest 3 minutes in between

21,18,15,12,9,6,3 255#DL/Strict TTB

Lynne

3rds 100 Squats/50 20" Box Jumps/25 45# Dumb bell Clean and Jerk

Thruster/Push Press/Push Jerk/Split Jerk

Michael

3RFT: 10 HSPU, 15 Box Dip, 20 Push-up, 25 Pull Up

50 each of: Walking Lunge (WL), Push-up, WL, DUs, WL, Pull ups, WL and Sit ups

21-18-15-12-9-6-3 PCs and Pistols

walking lunge 100 ft, 50 push ups, 50 DUs, 25 Knee to elbow, 50 OHS with 20 lbs ball, 25 L pull ups, 50 sit ups with 20 lbs ball and 100 ft walking lunge

Done with neighbors, wish i had the stuff for Robbie. TT:14:28

Robbie

AMRAP Row Box Jump Push Jerk

30s Chipper

For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips (Subbed 50 box dips, I don't have rings yet)
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

Have been doing WODs with neighbors—its been fun getting them hooked. Like Craig, the community of garage Crossfitters is growing. 

I have a tweaked hamstring from playing soccer, so the MB cleans gave it a good stretch but didn't bother it to bad. 

TT: 12:48

AMRAP Row Burpee Thruster

30 Strict MU

15 Minute AMRAP 10x275# DL/20 GHD

Front Squat 1-1-1-1-1-1-1

3rd 50 Walking Lunge Steps/100ft Hand Stand Walk/150 DUs

RANDY

Tabata This!

OHS 5-5-5-5-5-

New gym preview (still a mess)

Traveling and Running do Not Equal Crossfit

Grace

4 800M runs