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