"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