rope climb, ring dips, squats

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

Time- 18:58

I shouldn't have talk so much during work out. Could have been faster. I will cash out so to feel better.

135 thrusters and 400s

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Time- 34:04

I have lost strength since workout schedule was disrupted. That needs to me my focus. Today my 400s were slower due to snow and slush.

However, it is good to be back in workout mode.

"Daniel"

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Time:18:39

Handstand push-ups, and L-pull-ups

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

11:06

I miss the weight room.

"Diane"

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

No that I can not use the weight room during the week I am trying to use it on the weekend and to other non-weight room cross fit workouts durring the week. That had me doing front squats on sore legs followed by these deadlifts. I was rolling along pretty good and felt my back give out in the middle of the second set of deadlifts. I finished with kettle bells hanging straight from my shoulders where I did not have to bend over. Not being able to work out is during the week is having a lot of negative effects on me.

Front squat

Front squat 3-3-3-3-3 reps

185
195
205
225
235

PR by 10 lbs.

"Barbara"

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

2:51
2:54
2:41
2:59
2:57

Felt good

lunge, Box Jump, Weighted pull-ups

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps


Time:19:55

"CrossFit Total"

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

squat =325
shoulder press = 145
Deadlift= 335

Total=805

I know I can do more in dead lift but this was my second WOD in a row and I tried to do too much to start with.

400, Burpees

6 rounds for time of:
Run 400 meters
25 Burpees

I did this one at home. I don't remember much except that it sucked. Stepped in a cow pie at the end of a 400 and had to smell it the crap on the mat I was doing my burpees on.

Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

I did this a few days ago and have not had the time to post. Don't remember for sure but I know I started at 135 and ended at 195. I got 200 over my ears twice but could not lock my elbows.

Row or run, Thrusters, Pull-ups

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

My time was 19:34 with the running instead of rowing.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Time:7:01

I did not pay attention and did dips first.

Power snatch, 400's

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Time:19:23

Weighted pull-ups

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

35
45
60
70
80
90
100

Overhead Squat

Overhead Squat 3-3-3-3-3 reps

185
205
215
225
240

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I got 15 rounds plus muscle-ups and one blister

Thrusters, Hang Powercleans, SDHP

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I got 11 rounds plus 3 thrusters

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I got 32 plus Pull-ups. That is two less from last time. I did run this morning so I hope I am not in a backslid or slump or some other kind of funk.

Hang Power Clean

Hang Power Clean 1-1-1-1-1-1-1

155
165
175
185
185
185
185


I did a little more but it was only a power clean without the hang. I probably attempted 185 10 times to get it done but I got it eventually.

Lunges, pull-ups, sit-ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time:10:59

In the middle of the workout I started to wonder if the last rep was 6 or 3 so I did an extra one and finished it all in 11:20

"Karen"

For time:
150 Wallball shots, 20 pound ball

I subbed with 45lb bar thrusters.

Time:9:06

Jenni's:18:39 with the curl bar

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

My time:
19:12

Push Press

Push Press 1-1-1-1-1-1-1 reps

135
155
165
175
185
195
205

Double-unders and Sit-ups

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

104- 60
44-42
30-30
10-16

188 Double-unders]
148 Sit-ups

Front Squat

Front Squat

Reps:1-1-1-1-1-1-1

185
205
225
235
240
245
225

Pull-ups by minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

I went out in the 21st minute with 10 pull-ups

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

My time was 29:42

Four rounds, each for time of:
800 meter run
My times:
2:39
2:46
2:52
2:51
Jenni:
Jenni ran a little over 4/10ths each time on some very rocky hilly roads.
3:45
3:33
4:04
3:32

SDHP, Burbees, 400

Three rounds for time of:

Row 500 meters (Subbed 45# SDLHP)
21 Burpees Run
400 meters

My time: 18:10
Jenni:16:51

As Jenni was doing this the sky opened up and soaked her. She was hard core and flew right through the workout.

Deadlift 5-5-5-5-5 reps

Mine:
225
235
255
275
285

Jenni:
65
65
70
75
75

L pull-ups and L rope climb

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Did this one as RXed. Don't have time. Granton hit the button on the stopwatch. It was not fast and the kids did not cooperate.

Jenni: did her sitting pull-ups and used her legs for the rope climb. She only got to the top about half the time.

"Tabata Something Else"

"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.

Me:
Pull ups-17, 14, 15, 10, 11, 10, 10, 10 = 97
Push ups-20, 20, 20, 11, 15, 16, 17, 16 = 135
Sit ups- 11, 11, 11, 12, 11, 11, 11, 12 = 90
Squats- 20, 21, 20,20, 17, 19, 18, 19 = 154

Overall total =476

Jenni: (had trouble with Granton so there are some 0's)
Pull ups-10, 0, 8, 8, 5, 5, 0, 6 =42
Push ups- 11, 9, 8, 8, 8, 7, 4, 5 =60
Sit ups- 5, 6, 4, 0, 6, 6, 6, 6, =45
Squats- 12, 11, 12, 11, 12, 11, 11, 11 =91

Overall total=238

"Fight Gone Bad"

"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball (subbed 45# BB Thrusters): 28, 25, 20 (73)
Sumo deadlift high-pull, 75 pounds: 17, 17, 12 (46)
Box Jump, 20” box: 30, 20, 21 (71)
Push-press, 75 pounds: 17, 13, 10 (71)
45# KB Swing* (No Rower): 27, 26, 29 (82)

Total: 343

Jenni:

"Fight Gone Bad"
Three rounds of:Wall-ball, 20 pound ball (subbed training bar Thrusters): 20, 20, 14 (54)
Sumo deadlift high-pull, 55 pounds: 7, 7, 7 (21)
Box Jump, 12” box: 45, 35, 37 (117)
Push-press, (training bar): 12, 14, 10 (36)
20# KB Swing* (No Rower): 25, 24, 32 (81)

Total:309

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

275
295
305
305
315
315
315

I thought I would do more. Hopefully, I am just out of the grove today.

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

My time: 18:24

I did the first round as RXed but it would have taken me all day so I dropped the weight to 135 for the next four rounds. Next time I want to do the first two rounds as RXed, then three, then for four and then five. It would be great if I can do this and still keep the time pretty close to the same.

"Nicole"

Complete as many rounds in 20 minutes of:
Run 400m
Max rep Pull-ups

1. 400m + 40 PUs
2. 400m + 25 PUs
3. 400m + 21 PUs
4. 400m + 21 PUs
5. 400m + 23 PUs

Total pull-ups:130

I finnished my fith 400 at 18 minutes. I thought I would really take my time and get a bunch of pull-ups for my last round but they just weren't there. Next time I need to run faster and get more rounds and I think I should get more pull-ups also.

10 K

Run 10 K

My time: 47:58

I ran each 400 at about 1:56 -1:57 and had a lot in the tank to hit the last 400 real hard. Next time I want to run each 400 at 1:55.

Wallball, GHD, BE

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

I have not done Crossfit in about a week so I have not done any GHD and it killed my back. At 12 mintues I had to stop touching the ground because it shot pain down my leg. However, I still went just as deep if not deeper.

I got 16 without any time to spare.

"Lynne"

"Lynne"

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

Bench: 15, 10, 8, 7, 7
Pull-up: 30, 21, 21, 21, 22

I started this work out while still breathing hard from the one before. I know I can do better.

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Jenni: 14 and 3/4ths

I did different work out because I was sore from yesterday and we are making up as much as we can from the week we missed.

clean & jerk increasing per minute

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I got 8

5K

Run 5k.

My time: 22:11
Jennis: 30:05

I thought I would do each 200 at 1:00 but it was more natural to run each 400 at abouty 1:45

Filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My time:22:15
I must get better at Double unders! I some how missed knees to elbows; I will get it next time.

Jenni started puking at the back extensions again and decided to quit.

Hang power clean

Hang power clean
1-1-1-1-1-1-1 reps

My reps:

155
165
175
180
180
180
180

Tried 185 a few time and could not get it. I may be a little gased from muscle-ups.

Jenni's reps:
45
50
55
55
55
55
60

30 Muscle-ups for time

30 Muscle-ups for time


If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I am getting better at muscle-ups; when I started, I could only do 3 in one set. My sets were: 7,5,4,3,3,4,3,1

My time: 6:44
Jenni's: 15:30

Jenni did 120 modified pull-ups and dips

"Nancy"

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

My time:14:47
Jenni's:15:10(using the training bar)

3 Weighted pull-ups, 5 strict, 7 Kipping

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.Post time and number of sets to completion.

24:59 in 10 sets (June 22, 2009)

New time: 23:09 in 10 sets

Did 3 crossfit workouts in one day. Time for supper.

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

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

We are behind on workouts and catching up.

Mine:
135
145
155
165
175
185
185

I had to stat with the bar up high for the last to for me to completely get them. I tried picking it up from the floor a few times but I just could not get it all the way.

Jenni:
55
55
55
55
55
55
60

All hers started withe the weight racked. Jenni made a lot of progress with explosiveness today.

G.H.S and B.E

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

My Time:11:55
Jenni's: 36:05

I am very happy. Did not feel pain until third set. It did end up shooting sharp pain through my leg but I was able to deal with it. When I started, these hurt on the first sit-up! Jenni had a hard time with this one. The G.H.S. really hurt her back. So she started out doing 60 sit-ups instead of 30 G.H.S. On round 3 I rigged up the bench and end zone marker for her to use for the G.H.S. that did not hurt her back, probably because she did not have to go as deep. Jenni did have to stop and puke (hot dog, nice!) but she finished the workout.

400's and Squats

Four rounds for time of:
Run 400 meters
50 Squats

I did this workout about two months ago. I think my time was 12:20 something but I remember thinking I could have done better. I did it on the track then and we used the track again today so the distance was official. I am happy with my time because I am still so sore for from the front squats that I can hardly walk. I don't think I to will be hard to take some more time off next time I do it.

My time: 11:34
Jenni's: 22:31

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

16 rounds

I had trouble at the end mustering up the explosiveness needed for muscle-ups. I also had to dry my hands to keep grip of the 70lb dumb bell.

Jenni could not do this because she was in K.C. with Granton

Front Squat, GHD Sit-up

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

This was very frustrating because Granton was literally screaming and hanging on to our legs as we tried to workout. We both know we can get better times without that distraction. I was happy to see that the GHD Sit-ups don't hurt my back as much. I used to only be able to do about 3 or for before pain shot down my leg. I did the first two sets just fine and just worked thought the pain on the others the last few on the set of nine was the worst but I did it. Hopefully, I did not do any damage to my back. GHD was too much for Jenni's back so she did normal sit-ups only she did twice as many (42-36-30-24-18-12-6). I read Clayton's post and decided to break up the reps for front squat. This is good because I can't do that much weight with those reps.
This is how I did the front squats:
11+10=21
9+9=18
8+7=15
6+6=12
5+4=9
3+3=6
3

My time was 33:08
Jenni's was 27:53 (using only 45lb bar)

"Randy"

75 pound Power snatch, 75 reps for time.

We have been on vacation. This was the off day but we are trying to get back into it. I can tell I have been gone. I plan on doing better next time.

My time: 5:44
Jenni's:9:04 (using traning bar)

one arm barebell push-press and deadlift + 800's

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Push press = 50lbs
Deadlift = 115
Time = 18:40

Had no idea what weight to pick for lifts because I have never done anything like them. Only had one 45lb bar so had to use a cheep bar and weights for push press but at least it was long like a normal bar. I think the push press weight was pretty good but as I got into the workout I decided I needed more for deadlift so this is my note for next time. I am using our circle driveway for running. Obviously, not marked so I decide to error on the long side my guess is I was running 850 to 900 but don't really know.

Jenni said she will do it tonight.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

This was Jenni's big day. In the middle of the workout she said "I think I am going to start pushin' my self." I thought she did very well. I held her feet for assisted pull=ups which I think is tougher then her old substitute. She did:

10
6
10
10
6
10
5

Jenni had ran about 50 meters of her 7th round when the time ran out. We accidentally did pull-ups before we ran. I wish we would have paid better attention to the workout but oh well. Pull-ups were a problem anyway. We did them on the bail spear of the tractor. It was a very smooth, shiny, slick surface to hold onto and the spear wobbled all over the place. This is what I did:

40
25
20
21
20
18
I ran out of time right after my 6th round of pull-ups but did the 400 anyway. Good work-0ut, we are both sore from a bunch of 40s we did over the off day from the Crossfit football workout. Hopefully, that will go away soon.

Thrusters, Hang Powercleans, Sumo Deadlift High-pulls

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I went out after thrusters on the eleventh round but I went ahead and finished the other two lifts.

Jenni did 9 rounds with a twenty five lb bar.

We did this workout in the dirt in front of the old hog barn on the farm in Kansas. It is very hot here. Jenni and I could not believe it when we got out of the car. I forgot how hot it gets, been getting soft I guess. Anyway, it was a humid 103 in the shade. Makes me glade we did not turn on the AC yet back in Bolivar or else this would have been real bad.

Fight gone bad

Andy and I wanted to do a little extra after the front squats. He suggested Fight gone bad and since I had never done it before I thought it sounded good. Glad I did it, felt good on the way home. We subbed dips for calorie rows since Sumo dead lift was already in there.

Numbers went like this:

Thrusters (45 lbs): 31, 20, 16
Sumo DL (75 lbs): 21, 17, 10
Box Jump: 32, 17, 20
Push Press (75 lbs): 11, 10, 11
Dip 23, 20, 11

Front squat

Front squat 3-3-3-3-3 reps

95x6 (warm-up)
135
185
195
205
225

This is my first time to record weight for this lift. I started too light I will do more next time but I did make sure I went real deep(A to G)

Jenni did them all with just the bar but she went real low and had great form.

400, Kettlebell swings, Handstand push-ups

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

My time was 10:43 I wanted 10:30 but I was spent because I had finished the chin-up workout about 20 minutes before. However, I feel real good for running 4.2 miles this morning and doing two crossfit workouts in one hour.

Jenni finished in 11:30 she started with a 15 lb kettle bell but switched and did her last two rounds using the 20 lb bell. She also did modified hand stand push-ups.

Weighted Pull-ups, Pull-ups, Kipps

Ten rounds for time of:
3 Weighted Pull-ups,
45 pounds5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.Post time and number of sets to completion.

24:59 and 10 sets

I have done this workout a few times but never timed. I was trying to do it in under 25 and just hardly made it. I would have been a little faster but on the back half I got to talking to Andy and started doing 8 kipps instead of 7.

Jenni did the little pup workout (3 assisted pull-ups and hang as long as possible) she was in a hurry so did 6 assisted pull-ups and a hang at the end to speed it up but she did not time it.

Handstand push-ups, bench, Push press, dips

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

I went out after the fifth rep of push press on the fifth round. I went ahead and finished the round. I bogged down in push press. Still not very good with weight above my head. I needed to make my handstand push-ups deeper in the last few sets also.

Jenni did six rounds with modified handstand push-ups, light bar bench press, training rod push press and modified dips.

Wall-ball & Pull-ups

For time:50 Wall-ball shots50 Pull-ups35 Wall-ball shots35 Pull-ups20 Wall-ball shots20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.

I substituted thrusters with the 45lb bar for wall-ball because we don't have a twenty pound ball. I broke up the reps on the 1st and second set, 30-20 and 20-15. Next time I hope to do all 35 reps straight through on the second set and eventually do the entire thing straight through. My time was 11:21

Jenni did modified pull-ups and was not able to time herself.

Hang Power Snatch

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

95
95
105
105
115
115
125
125
130
135

I have never done this lift before, took a lot of time to get the motion down and I still don't think I have it right.

Jenni did most of hers on the training bar but she did finish on a normal 45lb bar

Lunges, Pull-ups and Sit-ups

Walking lunge 100 ft.21 Pull-ups21 Sit-ups
Walking lunge 100 ft.18 Pull-ups18 Sit-ups
Walking lunge 100 ft.15 Pull-ups15 Sit-ups
Walking lunge 100 ft.12 Pull-ups12 Sit-ups
Walking lunge 100 ft.9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.6 Pull-ups6 Sit-ups
Post time to comments

My time was 9:44 I know I can do this faster. I was worn down by the nasty girl workout about 20 minutes before this one. I did both today after running this morning to try and catch up from the wedding this weekend.

Jenni did it in 23 minutes with the modified pull-ups.

Nasty Girls

3 rounds for time of:50 Squats7 Muscle-ups135 pound Hang power cleans, 10 reps

Time:8:o4
I loved this one. I am getting much better at Muscle-ups. My old record was four in a row before I was too gassed to get the 4th. Today I did the entire set of 7 without any break the first two times. I did have to break the last set up 4-3. I was at a wedding over the weekend and could not get on the web for crossfit so I just ran. It is good to be back.

Jenni did this in about 20 minutes but she subbed dips and modified chin-ups for muscle-ups. She also did some extra dips to work on form and she threw in some crunches as well.

Clean, Dips, Sit-ups

Complete as many rounds as possible in 20 minutes of:115-pound Hang clean, 15 reps12 Ring dips21 Sit-ups

Compleated six rounds and was on hang cleans when time ran out.
Did not have rings so I did 36 normal dips each round
I am getting quicker with my sit-ups

Note: did not run in morning

Jenni did not get the chance to work out

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

225
275
295
315
325
295
295
I made sure I went parallel each time. My legs were shot and I didn't want to mess up my back so I lowered the weight on the last two.

Jenni did not get the chance to do this one.

Cindy

"Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats

I did 34 which is one better than last time.

Jenni did 14 plus chin-ups
(modified chin-ups and girl push ups)

Thrusters and Double-unders

Five rounds for time of:75 pound Thrusters, 21 reps21 Double-unders

My time was 18:22
I need to work on my Double-unders

Jenni did three rounds with a 35 pound bar untimed