Complete 10 rounds of the following for time:

10 ball slams
10 wall balls (10') shots
FreddyC: You pick the weight for both the ball slams and the wall balls. The goal is to finish in ten minutes. For every 15 seconds over ten minutes, run 100m. Example: Finish in 12 min? Run 800m.

9:56

Then:

"Nate"

AMRAP 20 min

2 muscle ups
4 HSPU
8 2 pood KB swings

10 rds

Mu's were a mash up of false grip and games style.

Kb swings got sloppy where I had to redo some.

10 rds plus a mu

Last time was 9 rds and the kb was 1.67 pood and mu were jumping.

Beat everyone by 3 rds

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"Annie"

Complete 50/40/30/20/10 reps for time of:

Double unders
Sit-ups

11:40

Abmat and anchored


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5 rds

15 DL 135lb
3 rope ascents 12 feet.

24:05

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Performed the following couplets:

Hspu on paralletes
One arm chin up

Bulgarian ring push ups
Bulgarian ring pull-ups

Sets were a buy-in on the rings then the hspu and oac's dictated the number on the rings for 6 rds of 12 reps each.

This seems to be a good evaluation.




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Xmas from Rogue

25 cal row
25 ohs jumps 45
25 ring dips
25 clapping push ups
25 95 clean
25 box jumps 24"
25 walking pull ups
25 sit ups
25 kb 53lb
25 wall ball 20
25 burpees

32:51 sucked. Sciatica and going up against an airborne ranger are my only excuse.


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Wednesday 12/22/2010 “12 Gifts of CrossFit”
​​​​12 Squats
​​​​11 Sit Ups
​​​​10 Wall Balls 20#/14#
​​​​ 9 KTBS 53#/36#
​​​​ 8 Burpees
​​​​ 7 Box Jumps
​​​​ 6 Deadlifts 95#/65#
​​​​ 5 Hang Cleans 95#/65#
​​​​ 4 Thrusters 95#/65#
​​​​ 3 Racked Lunges 95#/65#
​​​​ 2 Front Squats 95#/65#
​​​​1 Mile Run J

Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs...and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb-weighted sets.

55:47

Suuucked


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Conditioning: “Nasty Girls”
​​50 Air Squats
​​7 Muscle Ups
​​10 Hanging Power Clean (135#/95#)
3 rounds

11:13 mu were without false grip

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15-10-5-10-5-5 of the following reps:

Bulgarian ring push-ups
HSPU progressing from paralletes to plate.

Not timed. Good practice.

Sometimes you just gotta start again and work thru the fuckin pain.

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30 muscle ups without the false grip

7:47


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5 rds

10 clapping push ups
10 rope pull ups
10 ring dips

14:58

Still fucked up back


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Sciatic nerve damage. Gonna be out for a bit and these vicodin don't cut it. Worst pain ever in my life.


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4 rounds

Row 500m
15 thrusters 95lb
15 KB swings 1.5 pood

19:52


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100 ring pull ups

22:51

Dead hang only. I think I tore a muscle in my ass. Seriously, I can't move real fast. Can't do the wod either.


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100 dead hang Muscle-ups for time.

45:40 PR

Broken down:

30@9:40
50@18:53
60@23:56
70@29:04
75@31:44
80@34:25
90@40:27
100@45:40

Brutal. Hands are wrecked.





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Complete as many rounds as possible in 12 minutes of:



3 push press at 75% of your 1 rep press max
6 clapping push-ups
9 toes to bar

155lbs

6 rds + 7 toes


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"Diane"

21-15-9 reps of:

225lb DL
HSPU

12:52

Not the elite athlete's performance but decent. I always hurt my back on this one and did. Typical.


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