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