Front squats, L pull-ups

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Time-5:15

Head not really in it. Had good extension on legs but knees were not locked.

Double-unders, Box Jumps, KettleBell Swings

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Time: 20:23

I wanted to get under 20 and probably would have if it had not been for using online stopwatch. The screen saver popped on twice and I ran in and shook the mouse. Excuses, Excuses.

Thruster

Thruster 3-3-3-3-3-3-3

135
145
155
165
170
175
180

I thought a good goal would be 200. I have a lot of work to do to get there. My warm-up was 30 muscel-ups for time. The workout from the day before as I was behind. For the first time in a long time my triceps are sore from a workout.

30 Muscle-ups

30 Muscle-ups for time

I had to do bar Muscle-ups but now I have rings!

Time:6:58

Snatch

Snatch 1-1-1-1-1-1-1 reps

95
105
115
125
135
145(F)
140
145(F)
145 Press at top

I don't think I have ever done high weight and low reps with this lift. I don't know much about Snatch right now but I plan to starting playing around with it as a cash out type thing. After watching the video, I widened my grip and fixed my stance. That helped a lot. My 145 that I finally got was very ugly with a big press at the top. A goal is to be able to do this weight clean and smooth.

Chest-to-bar, Box Jumps, GHD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Liked this one.

Time-9:16

Deadlift, Double-unders

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

My back is not feeling 100% so I only did 225 Deadlift. I probably could have done full weight but I don't risk many steps back for a small step forward. I hate how much that sounds like some one making excuses. I took to long getting in the groove for the Double-unders also.

Time 8:40

Row and Dumbbell snatch

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Time- 17:39

Death by Handstand pushups and pull-ups

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

I got through 9 rounds of handstand push-ups and 20 rounds of pull-ups

Handstand push-ups = 45

Pull-ups = 210

Total reps = 255

Weighted pull-ups

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


25
50
60
75
90
105
115

I did this five days ago and for got to post which is surprising as it is a pr by 15lbs. However, I remember the day I did 100 I was pretty confident I could do more. I just ran out of time that day.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

275
285
295
315
325
345
365

PR by 10lbs!!! I guess my back is healthy again. I am pumped. My legs are sore from all these body squats and overhead squats and I still had a PR. Great Day!!!

Back Extensions, Knees to elbows, Overhead squat

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments

I got 12 rounds +15 Back extensions + 15 Knees to elbows + 9 Overhead squats

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

I had to sub 45lb thrusters for wallball.

I did five rounds + 300m.

Jenni did four rounds with a 6lb ball for the wallball.

Double-unders, L-pull ups, DB squat cleans

Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps


Time-19:46

I broke up L-pull ups like this 9-8-8 and DB squat clean 10-10. The squat cleans were killers.

L rope, Parallette, onelegged squats

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

did L-rope climb as RX

used 45lb bumpers for parallettes- took me most of the workout to figure out the groove. I did not go deep enough until last two rounds once I learned to arch my back to help out. I think I got low enough on a few

Held the sphere of the kettle bell in front of me for balance and stood on a box for the squats. Like anything else once you figure out a motion it gets much easier. Not as bad as I feared.

Again this workout was like one I just did this week. I did not feel totally gassed because I had to wait due to mussel fatigue in order to do it as RX.

Time-14:28

"Helen"

Three rounds for time:
Run 400 meters1
1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Time-9:23

Not bad, considering I was stuffed with Mexican food.

Muscle-ups, Back squats

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Time 19:53

I had to do bar muscle-ups. I was pretty slow with them only doing 3 or 4 at a time due to muscle fatigue. I never got too winded in this one because of the time between in the muscle ups. the Squats were much easier than I thought and I was able to do them unbroken. I am not too upset because last time I had a workout with Muscle-ups I had to sub and this time I was able to finish, even though it took a while.

Deadlift & Overhead squat

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Time:9:01

Had trouble controlling the weight with my injured shoulder. I had to rack it with only two reps left on the first set. Really slowed me down. Deadlift was a lot easier than I expected.

Shoulder Press

Shoulder Press 3-3-3-3-3-3-3

95
105
110
115
120
125
130

My shoulder seems to be improving. I think I am about back to where my strength was. Still need to improve flexibility. My old max for shoulder press was 145 but I bet I had a little bit of push jerk in it and these were done right.

400 repeats

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Time-21:44

I don't know each time the first on was 1:21 and the last was 1:24. I wanted to keep each on under 1:30 and I think I did. Rested exactly 90 seconds each time.

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Time-29:41

I started with muscle-ups on the chin-up bar. The back of my shoulder was hurting pretty bad before I even did 10 so I switched over to Chin-ups and dips as a sub. Worked out in the morning and just didn't get very fired up at all for this one. I like running in the morning better with crossfit in the afternoon. However, that was not an option today.