Light Fran

500m Row
21 Thrusters (45LB)
21 Pullups
500m Row
15 Thrusters (45LB)
15 Pullups
500m Row
9 Thrusters (45LB)
9 Pullups

17:04

AMRAP 20 minutes

5 Chest to Bar pullups
10 Ring Dips (banded)
15 Overhead squats (45lb)

6 Rounds + pullups+5 dips

ISABEL

30 Snatches

2:19

Dumbbell Bear

Front Squat
5-5-5
95-105-115 (2x)  PR

Every minute on the minute: 15lb
5 DB Deadlift
5 Power Clean
5 Thrusters

20 rounds max

Run, Thrusters

5 Rounds
400m Run
7 Thrusters (65lb)

15:14

* Got my military pullup back. Did two in row after playing and doing a bunch of singles :-)

500m Row

5 Rounds
500m Row
3 min rest in between

1:56
2:08
2:08
2:06

Jeremy

21-15-9
Overhead Squats 45lb
burpees

7:50

Fat Pritt

7 Rounds:
300m Row
10 Deadlift 1+30lb body weight or 145LB
10 24' box jumps
10 burpees

RX'D 31:35

One Round: lol

200m Run Backwards
25 kettlebell goblet squats (1 pood)
25 burpees
400m Run
25 KB swings (1 pood)
25 wallballs (12lb)
400m Run
25 pullups
25 turkish get ups (10lb)
200m Run backwards

22:56

4 Rounds:
Lunges 100ft with a 15lb plate over head
30 box jumps
20 wall balls 12lb
10 HSPU (on box)

22:00

Row, Push Press

500m Row
21 Push Press  65lb
500m Row
18 Push Press
500m Row
15 Push Press
500m Row
12 Push Press

17:58

PR Deadlift 210lb

Shoulder Press
1-1-1-1-1
45lb-55lb-06lb-65x-X

Push Press
3-3-3-3-3
65lb-75lb-80lb-85 (1)-85lb

Push Jerk
5-5-5-5-5
75(3)-75lb-75lb-75lb-X

LUMBERJACK 20

20 Deadlifts (135lb)
400m Run
20 KB swings (1 pood)
400m Run
20 OHS (45lb)
400m Run
20 Chest to Bar Pullups
400m Run
20 Box Jumps
400m Run
20 Dumbbells Squat Cleans (20lb)
400m Run

30:12 PR

Front Squat 5-5-5
65-80-85lb

3 Rounds
30 ketttle bell swings 1 pood
25 wall balls  12lb *all the 15lb were being used :-(
20 pullups

17:41

DB Thrusters, Rope Climb

AMRAP in 12 minutes:

9 Dumbell Thrusters (20lb)
1 Rope Ascent

6 3/4

*couldn't do the last ascent all the way

Deadlifts
5-3-3-3-3

135-155-165-155-155lb

Deadlifts  5-5-5

155lb-165lb-165lbx

One rep max 185lb

AMRAP in 20 minutes
10 wallballs (15lb)
10 GHD situps
10 GHD back extensions

11 rounds

AMRAP in 20 minutes
10 Thrusters (45lb)
10 Pullups

7 rounds

*1st time in six months doing rx'd pullups in a wod

Bookend Chipper

1000m row
20 wallballs
20 wallball cleans
20 push press (45lb)
20 Kettlebell swings
1000m row

16:19

5 Rounds for time:

10 Burpees
20 box jumps
30 pushups (knees)
40 air squats
50 walking lunges

30:17

Deadlifts and Over Head Squats

21-15-9
Deadlifts 135lb
OHS 35lb

8:00

Mammograms in Action - Barbells for Boobs! Grand Finale WOD

Squat Cleans
3-3-3

75lb-85lb-90lb x2

3 Rounds for Time

15 Hang Power Cleans (75lb)
15 Burpees

9:11
(went for weight not time. need to build up again)

Grace "Barbells for Boobs" @ CF Ethos

For Time:
30 Clean and Jerks (65lb)

2:53

*feels good to be getting stronger again!

Chooch

100 Squats
30 24" Box jumps
30 GHD sit ups
30 KB Swings (1 pood)
30 DB Push press (30lb)
30 Knees to elbows
30 Wall balls (12lb)
Row 1000M

18:17

Captain America (modified)

Run 800M

Complete 5 rounds of:

3 Clean and jerks (65lb)

6 Chest to bar pull ups

9 push ups

11:50

DOUG

AMRAP in 20 minutes: @35lb
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerk
5 Back Squats

13.5

Paddy Brown

3 rounds for time:

1000m row
50 airsquats
40 pushups (not rx'd)
30 situps (1rd GHD, 2rds ab mat)
20 pullups
10 knees to elbows

40:35

21-15-9

Right Arm Snatch
Left Arm Snatch  20LB kettlebell
Pullups

10:26

* first time in 6 months doing rx'd pullups

OHS  1-1-1
55lb-65lbx-65lb

Front Squat 1-1-1
95lb-115lbx-115lbx

Back Squat 1-1-1
115-120-125

10 deadlifts @ 125lb

Barbells for Boobs-Grace

For Time
30 Clean and Jerks 55lb

3:33

10-14-10

For Time:
10 Push Presses 35LB
20 10 ft Wall Balls  15LB
30 Thrusters 35LB
40 Sit-up (GHD)s
50 Ring Dip (jumping)s
40 Back Extensions
30 Sumo Deadlift High-pulls 35LB
20 Ball Slams 10LB
10 Push Jerks 35LB

12:14
FIRST DAY BACK!!!!!!

Broken Hand WOD 3

Run 5K

Not for time.

Broken Hand WOD 2

70 walking lunges 15lb in each hand
side abs 10lb
back extentsion 10lb

20 mins on the crazy yellow ellipical on level 10.
Then 10 mins on the sit back bike level 7.

Broken Hand WOD

I am very limited on what I can do since I broke my hand

Today and yesterday I did 20 mins on the crazy yellow ellipical on level 10.
Then 10 mins on the sit back bike level 7.

Then:
ab twists with a 10lb weight.
50 air squats with a weighted jacket 17.4lb
150 air squats

Next week I will find out if I can have any real weight in my left hand than I will be able to do mix up my exercises with a row. Been trying to give the shoulder a break as well so haven't done any type of shoulder exercise in 2 weeks.

Diane Meets J.T.

21-15-9 reps of:
Deadlift (146lb)
Handstand Push Ups (on box)
Ring dips
Push ups (skipped these all together)

9:48

Prison Workout

20 Burpees
Walk 25M
19 Burpees
Walk 25M
18 Burpees
Walk 25M
17 Burpees
Walk 25M
16 Burpees
Walk 25M
15 Burpees
Walk 25M
14 Burpees
Continue with this pattern until you reach one burpee, and walk 25M

23:20

NANCY

5 Rounds


400m Run/(Row)

15 Overhead Squats (35lb)

16:46

*I was handicapped on this one!!

RANDY

75 Power Snatches
Rx'd +  60lb

11:47

300

25 ring incline Pull ups

50 Box jumps
50 Deadlift (95lb)
50 Push ups  (skipped altogether)
50 Floor wipers
50 KB Clean & press (18lb)
25 ring incline Pull ups

18:36

Lunge Pull up Sit up

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

12:43

Deadlifts OHS 21-15-9

21-15-9

Deadlifts 145lb

Over head Squats 45lb

9:20

Crazy Eights

8 Rounds for time of:
8 Pull ups ring rows
8 Knees to elbows
8 SDHP (35lb)
8 KB Swings (1 pood)
8 Slam Balls (10lb)
8 Wall Balls (10lb)
8 Abmat Sit ups

29:29

*shoulder hurt to do pushups

Linda

10-9-8-7-6-5-4-3-2-1
Deadlifts 135lb
Bench Press 70lb
Power Cleans 85lb

23:49

Long Cycle Burpees

50 rounds of:
1 Squat
1 Pushup
1 Situp
1 Superman
1 Tuck jump

13:14

Chief

Max rounds in 3 minutes of:
3 Power cleans (85Lb)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

20 rounds PR

Overhead Lunge Burpees

Five rounds for time of:
35 pound barbell Overhead walking lunges, 50 feet
21 Burpees

12:50

Fight Gone Bad

244

Deliverance

Row 2000M.
At the top of every odd minute, dismount the erg and complete:
5 Pull ups (on rings from the ground)
10 Push ups
15 Squats

17:04

Grace

30 Reps for time of:


Clean and Jerk (75lb)

4:28

Row Power Cleans

Row 250M
10 Power cleans (75lb)
Row 250M
9 Power cleans
Row 250
8 Power cleans
Row 250M
7 Power cleans
Continue this pattern until you reach:
Row 250M
1 Power clean

20:49

Drunken Sailor

2 rounds of:
35 Squats
35 Knees to Elbows
35 Squats
35 Lunge steps
35 Squats
35 Sit ups

13:31

Tabata- Row Wall ball Slam balls 2X unders

"Tabata" intervals are 8 rounds for each exercise of 20 seconds of work followed by 10 seconds of rest.
This workout has a total of 32 total rounds. Your score is the lowest number of reps in each of the 8 rounds.
Row (calories)
Double unders
Wall balls
Slam balls

4-6-9-8 Rx'd ttl 27

Practiced OHS afterwards

DJ Chris or 10to1 OHS SDHP PP

Power Cleans 3-3-3-3-3

95lb-105lb-110lb PR-110lb (x2)-105lb


10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Overhead squats (45lb)
Sumo Deadlift High Pull
Push press

16:09

Michael

3 rounds of:
800M Run
50 Sit ups
50 Back extension

19:19

Jackie and a Half

Row 1000 meters
50 Thrusters (45LB BB)
30 Pull-ups
Row 500M
25 Thrusters
15 Pull ups

16:49 (no real pullups)

Deadlifts
5-5-5

135lb-155lb-175lb PR

a play date with Grace and Karen

WOD: Complete 10 rounds for time of:
3 Clean and jerks (65lb)
15 Wall ball shots 20# ball to the 10' line

18:28

After Shock: Tabata rowing for calories. 8 rounds 20 seconds of work followed by 10 seconds rest. Your score is the lowest number of calories rowed in the 8 rounds.

4 Cal

ARNIE

21 Turkish get-ups, Right arm (8lb)
50 KB Swings (1 pood)
21 Overhead squats, Left arm
50 KB Swings
21 Overhead squats, Right arm
50 KB Swings
21 Turkish get-ups, Left arm

21:10

SEVEN- HEROES ALL

Seven rounds for time of:
7 Handstand Push-ups (scaled)
30lb Thruster, 7 reps
7 Knees to elbows
95lb Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups (scaled)

23:40

PRITT

Complete as many rounds as possible in 10 minutes of:
7 Deadlifts bodyweight (120lb)
7 Box jumps
7 Burpees

6 plus box jumps


Saturday 5/29/10

Deadlifts

205lb PR

Row Squat Run

3 Rounds

500m Row
50 squats
400m Run

18:24

Chooch

100 Squats
30 24" Box jumps
30 GHD sit ups (with a med ball 10lb)
30 KB Swings (1 pood)
30 DB Push press (30lb)
30 Knees to elbows
30 Wall balls (15lb)
Row 1000M

17:58 PR*

*10lb less on the DB push press

AMRAP Thrusters Pull ups

Complete as many rounds in 20 minutes as possible of:
10 Thrusters (45lb)
10 Pull ups (feet on the ground)

11 + 5 thrusters

*still have a bum wing. Need to rest it for another month....maybe

Dirka Dirka WOD

6 rounds for time of:
30 Squats
12 Chest to bar pull ups
5 Clean and jerks (55lb)

10:48 (no real pullups)

ROAD KILL

Run 400m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Run 400m

12:28

Run SDHP Thruster

Front Squat
5-5-5

65-95-105LB PR

Run 400 meters
21 Sumo deadlift high-pull (45lb)
21 Thrusters (45lb)
Run 400 meters
15 Sumo deadlift high pull
15 Thrusters
Run 400 meters
9 Sumo deadlift high pulls
9 Thrusters
Run 400 meters

Rx'd 17:17

Big Jake

* MRI appt. Thursday. I finally get answers on how to go about healing my shoulder*

Run 200M
1 Squat Clean
10 Pull ups
Run 200M
2 Squat Cleans
9 Pull ups
Run 200M
3 Squat Cleans
8 Pull ups
Continue this pattern until:
Run 200M
10 Squat Cleans
1 Pull up

did 75LB until round 8 Cleans- 2 Pullups
than did 65Lb

30:15

Pullups were from the ground and reversed because of the shoulder

Squat Clean Situp

warm up
Barbell Bear
5 rounds (35lb)
1 deadlift
1 hang power clean
1 front squat
1 push jerk
1 back squat
1 push jerk

WOD
Complete as many rounds in seven minutes as you can o:
10 Squat cleans (65LB)
20 Sit-ups

3 rounds Rx'd


*Doctor is putting in for an MRI on my shoulder. Hopefully will get an appt soon*

2010 CF SW Qualifier Row OHS Run

Row 1000M
30 Overhead squats (35lb)
Run 1200M

13:58

2010 CF SW Qualifier Helenish

3 Rounds for time of:
50 Double unders
21 KB swings (1 pood)
12 Pull ups (assisted green band. Shoulder is still messed up after a month. Going to the doc on Wednesday)

13:35

PAUL

Five rounds for time of:
50 Double unders
35 Knees to elbows
20 yard Overhead walk (55LB)

24:35

Deadlifts 5-5-5

135-155-165

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

3:07, 4:20, 4:15, 4:50, 4:55

21:29

Tabata Oly Lifting

8 rounds each of 20 seconds work followed by 10 seconds rest of:

Deadlifts 12-12-12-11-11-11-11-11
Power cleans 6-5-5-5-5-5-5-5
Front squats 3-3-3-3-3-3-3-3
Push press 3-3-3-3-3-3-3-3

65LB

Your score is the lowest number of reps per per round on each of the movements

ANNIE ARE YOU OKAY?

21-15-9

ROW calories
DB Thrusters (12lb)
KB Swings (1 pood)
Burpees
Med Ball Clean (15lb)
Wall Balls (12lb)

23:04

BADGER

Complete three rounds for time of:
30 Squat cleans (55LB)
30 Pull-ups
Run 800 meters

45:44 Rx'D

ISABEL

Front Squat

3-3-3-3-3
75-85-95-105-105 PR


For Time:

30 Snatches (45lb)

2:19

*my shoulder is still hurting so I did a light weight again

THE CHIEF

Max rounds in 3 minutes of:
3 Power cleans (80Lb)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

20 rounds PR

last time did it @75lb and 17+

Carlsbad 5000

5k Run

26:21

Pike Pole Mile

25 Back squats
25 Front squats
25 Overhead squats
Run 400m
25 Shoulder press
25 Push press
25 Push Jerk
Run 400 m
50 Squat cleans
Run 400 m
50 Snatches
Run 400m

32:16 (35lb/15LB)

My left shoulder is still killing me so I had to take it light on all overhead moves.

JT

21-15-9

Hand stand pushups
Ring Dips
Pushups

Scaled 7:44

Christine

3 rounds of:

Row 500M
12 Deadlifts (120lb)
21 Box jumps

Rx'd 12:50 PR

300

25 Pull ups
50 Box jumps
50 Deadlift (95lb)
50 Push ups
50 Floor wipers
50 KB Clean & press (15lb)
25 Pull ups

20:25*

* had to wait to have my bar setup for the wipers

3-31-2010

800m run
400m run backwards
800m run
400m run backwards

13:05

STEPHEN

30-25-20-15-10-5 rep rounds of:

GHD sit-up
Back extension
Knees to elbows
65LB Stiff legged deadlift

18:20 Rx'd

LYNNE

5 ROUNDS
MAX BENCH PRESS (80LB)
MAX PULLUPS

10/8, 8/8, 8/6, 8/7, 6/7

1 BAR 3 BITCHES

21-15-9
THRUSTERS (65LB)
PULLUPS
SQUAT CLEANS
RING DIPS
DEADLIFTS
HAND STAND PUSH UPS

30:10

45 Caliber

45 Double unders
45 DB Thrusters (20lb)
45 Pull ups
45 Double unders (180 singles)

13:23

MURPH

1 mile run

100 pullups
200 pushups
300 air squats

1 mile run

46:05

BIALO

3 Rounds for time:
Row 250 M
10 OH Squats (45lb)
10 OH Lunges (35lb)
Row 250 M
10 Push press (45lb)
10 Sumo Deadlift High Pull (45lb)
Row 250 M
10 “L” Pull ups (blue band at ankle)
10 Ring push ups
Row 250 M
10 Burpees
10 Double unders

37:16

KASAL

10 Rounds:
10 Deadlifts (95Lb)
10 Push ups
Your hands do not leave the bar for the entire workout.

11:31

3 Rounds

800 m Run
25 box jumps
25 kettle swings (1 pood)

400m Run
25 wall balls (12lbs)
25 slamballs (10lb)

37:25

Big Jake

200m Run
1 Squat Clean (55lb)
10 pullups
200m Run
2 Squat Cleans
9 pullups
200m Run
3 Squat Cleans
8 pullups
repeat the ladder 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1

Rx'd 25:17

4 Rounds of:
Row 500M
10 Burpees
20 Box Jumps
30 Double unders

24:48

Fran

21-15- 9 for time of:

Thrusters (65lb)
Pull-ups

9:36

NANCY

5 Rounds

400m Run
15 Overhead Squats (45lb)

15:56

Started with 500m Row for time
2:04.8

STEFFI

21,18,15,12,9 reps of:

Deadlift
Hang power cleans
Front squats
Push jerk

All moves are done with 55Lb

22:34

Went to the 24 hour fitness

Back Squats 125lb x10 (4 sets)
Walking lunges 10Lb x50
Incline chest dumbbells 25lb x10 (4 sets)

Cardio 30mins

Playdate with Karen and Grace

Complete 10 rounds for time of:

3 Clean and jerks (65lb)
15 Wall ball shots (12 pounds, 10' target)

21:14

A Ton Of Tens

10 Burpees
10 Jerks
10 Burpees
10 Power clean and jerks
10 Burpees
10 Jerks
10 Burpees
10 Cleans

@65Lb

17:37

Fight Gone Bad

Rx'd weight 55lb
12lb wallball @ 10ft target

222

Chooch

100 Squats
30 24" Box jumps
30 GHD sit ups (with a med ball 10lb)
30 KB Swings (1 pood)
30 DB Push press (40lb)
30 Knees to elbows
30 Wall balls (15lb)
Row 1000M

19:40

1990 WOD

3 Rounds of:
3 Rope climbs (9 ground to straight thingies)
76 single jump rope
90 Squats

17:40

Ramstein

Row 500M
25 Pull ups (blue band)
20 KB swings (1 pood)
15 Overhead squats (45lb)
10 Burpees
Run 400M
10 Burpees
15 Overhead squats
20 KB swings
25 Pull ups
Row 500M

19:21

*used the band because of my torn palm

CrossFit Total

1-1-1

Shoulder Press
65-75-80x
Back Squat
135-140-155
Deadlift
155-170-180

PR across the broad

Crazy Eights

8 Rounds for time of:
8 Pull ups (Rx'd)
8 Push ups
8 Knees to elbows
8 SDHP
8 KB Swings (1 pood)
8 Slam Balls (12 & 15lb)
8 Wall Balls (15lb)
8 Abmat Sit ups

30:40

Should be about 2mins less. Tore my hand doing the pullups Rx'd. Taped up my hand and continued the workout.

Back Squat

3-3-3-3-3
135lb-140lb-140lb-140lb-140lb PR

assuming the bars are 45lb at 24 hour fitness

Jackie

1000m Row

50 Thrusters (35lb)
30 pullups

11:15

Captain America

Run 800M
Complete 5 rounds of:
3 Clean and jerks (65lb)
6 Chest to bar pull ups
9 Clapping push ups
Then:
Run 800M

16:35

Back Squats
115lb x 30

5K Run

*the run was relatively easy eventhough I haven't done a straight 5k since October.

J Norm

Row 1000M
21 Thrusters
15 Pull ups
Row 750M
18 Thrusters
12 Pull ups
Row 500M
15 Thrusters
9 Pull ups
Row 250M
12 Thrusters
6 Pull ups
Row 100M
9 Thrusters
3 Pull ups

26:03

45lb
I used the skinny band for the pullups

Niki

3 rounds for time of:

Row 500M
30 Slam balls
30 Push ups

16:34

Deliverance

Row 2000M.
At the top of every odd minute, dismount the erg and complete:
5 Pull ups
10 Push ups
15 Squats

21:34

Christine

Shoulder Press
5-5-5
55lb-60lb-60lb (x4)

12-9-7 Press @ 45lb

3 Rounds

500m row
12 BW deadlifts (110lb)
21 box jumps

14:22

Lorie

21-15-9 of:
Squat snatch (45lb)
Chest to bar pull ups (skinny band)

15:02

Back squats 5-5-5

100lb-120lb-125lb PR

DJ Chris

10,9,8,7,6,5,4,3,2,1 of:

Overhead squats
Sumo Deadlift High Pull (SDHP)
Push press


18:34

@50lb first two rounds, 38lb the last rounds

Run 400M

50 Pull ups

Run 400M

50 Push ups

Run 400M

50 Sit ups

Run 400M

50 Squats


18:35

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

29:57 PR

20 mins on ths stair climber

Front squats
5-5-5-5-5

55-75-80-85-90lb (assuming the bar at 24hr fitness is 35lbs)

quick abs with a 25lb weight

1000m row

Barbell Bear

7X = one round
1 Deadlift
1 Hang power clean
1 front squat
1 push press
1 back squat
1 push press
This WOD is untimed. Complete 5 rounds attempting to go up in weight each round.

Did 5 rounds at 45lb

Deadlifts
5-5-5

135-145-150

Had to do this at 24hr fitness. While I was there, a guy a little bit older than me and carrying 15-20 extra pounds with no muscle definition was doing back squats next to me. He did not have the bar (w/ the pad) low enough on his back so he was leaning forward and balancing on the balls of his foot. For a second I thought, maybe I should say something a correct his form. But decided to mind my own business. A few minutes later, he comes over to me and tells me if I don't bend at the knees more when putting the weight down, I will hurt my back. I said I do when the bar comes to about my knees. He told me no, I should do it sooner. (similar to a curtesy) sooo I showed him what I meant by using my thumbs for the bar visual. He starts shaking his head saying 'I will hurt my back doing it that way'. I then said with a bitchy smile and pointed to his squat rack "you don't even know how to do a back squat" and turned around an grabbed my water...He went to the other side of gym to not be seen again. lol

Michael

3 Rounds

800m run
50 GHD
50 back extentsions

21:57 PR

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull ups, squats, push ups, squats, pull ups, etc... The goal is to stay within the workout's formula as long as possible.

Do not do more than 60 squats in any round!

399 squats-20 mins

Painstorm January 2010

10X bodyweight Back Squats for least amount of reps.
(13 at 95lb)

rest 5 mins

800m run

10 rounds

10 pullups (skinny band)
10 DB clean (15lb)
10 walking lunges

32:35

7 Rounds

250m row/ run
7 Deadlifts (125lb)
7 burpees
7 box jumps

23:05

1st day at OC crossfit....

Fran

21-15-9
Thrusters (45LB)
Pullups (Rx'd)

9:51

Back Squat

Back Squats
3-3-3-3-3

105-115-120 (x1)-120-120 (x1)


I need to warm up less. I started with 3 sets of 95lb should have only done 2.

Hand Stand Push ups/ L-Pullups
15-13-11-9-7-5-3-1
1-3-5-7-6-11-13-15

12:50

Used box and bands

Nan-Si's WOD

75- Deadlifts 125lb
150- knees to chest

2000m row

Threw in some 10lb Ab twists

Did this as fast as I could at the 24 hour fitness without dropping weights on the floor etc.

Hanging Power Cleans

1-1-1-1-1

Mostly did 85LB to work on my technigque.

Followed by an AMRAP 10mins
45LB
5-Jumping Squats
5-HPC
5-Front Squats

7+ rounds

Overhead Squats

OHS
3-3-3-3-3

45lb-50lb-55lb-60lb X (2 only)- 60lb X (1 only)


This was my 2nd attempt at doing OHS with a 3 month gap in between.
Went up 20lbs.

Power Cleans and Ring Dips

15-12-9-6-3
Power Cleans (65LB)

30-24-18-12-6
Ring Dips (blue band one legged)

11:40

Hang Power Snatch

Hang Power Snatch
1-1-1-1-1-1-1

60-60-65x-65x-65x-65x-65


AMRAP 15 mins
10 wallball (14lb)
25 double unders (3 times singles)

8 round + wallballs

Deadlifts

Deadlifts
3-3-3-3-3

145/155/160/165/160