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)