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