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