"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

10:30 bar MU. I think I could have gone sub 10 if I used the rings


- Posted using BlogPress from my iPhone

Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

I worked toward getting it all unbroken. Focus was on technique since these are my worst movements.

22:36


- Posted using BlogPress from my iPhone

AMRAP 12

1 weighted MU 20lb med ball
5 med ball cleans 20lb
2 WMU
10 med ball cleans...

Increase by 1 WMU and 5 MBC each time

5 rds plus one WMU

- Posted using BlogPress from my iPhone

50 Double Unders
10 Calorie Row
40 Double Unders
20 Calorie Row
30 Double Unders
30 Calorie Row
20 Double Unders
40 Calorie Row
10 Double Unders
50 Calorie Row

11:56 and awful


- Posted using BlogPress from my iPhone

Love to lift day 16 done


- Posted using BlogPress from my iPhone

Day 15 love to lift complete


- Posted using BlogPress from my iPhone

2 RFT
400m run
30 KBS 72lb
30 DUs
30 burpees

16:27 awful.


- Posted using BlogPress from my iPhone

Love to lift day 14.

I started at the bottom and worked my way up which helps my old bones warm up.

4 RFT
400m run
50 DUs

12:16. I found the sweet spot on DUs at the end and nabbed it.


- Posted using BlogPress from my iPhone

Love to lift day 13 less pull ups


- Posted using BlogPress from my iPhone

Strength:
Overhead Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
“Knees to Elbow Annie”
Double-unders
Knees to Elbow
50-40-30-20 and 10 rep rounds; for time

*20 Minute time cap

17:25 P.R.


- Posted using BlogPress from my iPhone

Day 12 love to lift. More technique


- Posted using BlogPress from my iPhone

"Rich"
13 squat snatches (155/105)
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans (155/105)

19:25 power snatch and clean at Rxd weight

- Posted using BlogPress from my iPhone

21-15-9-6-3

KBs 70
HSPU strict

11:07


- Posted using BlogPress from my iPhone

WOD:
For time:
5 Rounds
10 Alternating Dumbbell/Kettlebell Snatch (50/35)
20 Double-Unders
-Rest 1 minute
4 Rounds
12 Alternating Dumbbell/Kettlebell Snatch
24 Double-Unders
-Rest 1 minute
3 Rounds
16 Alternating Dumbbell/Kettlebell Snatch
32 Double-Unders
-Rest 1 minute
2 Rounds
20 Alternating Dumbbell/Kettlebell Snatch
40 Double-Unders
*Time cap 30 minutes

Scale:
(40/25) and count Double-under attempts or Penguin taps.

53 lb KB 24:03 Rxd


- Posted using BlogPress from my iPhone

Snatch on toes (X/3)4
Clean (x/3)4
Jerk (x/2)4
Back Squat (x/3)4

Shitty day but the snatch on toes is a great movement.


- Posted using BlogPress from my iPhone

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

7/10/10/10

I often negate this wod which is a testament to my overall destruction.


- Posted using BlogPress from my iPhone

Kelly

33:32 Rxd

Box jumps but I stepped down for knee issues


- Posted using BlogPress from my iPhone

AMRAP 20

Kb bench press
Kb Row

104/104
208 reps


- Posted using BlogPress from my iPhone

Strength:
Push Jerk 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
6 Rounds
2 Min on/1 Min off
100m Run
5 Overhead Squats (95/65)
Max Rep Double Unders
*Score = Total Double Unders

P.R. 265

227 DUs with my new rope


- Posted using BlogPress from my iPhone

Strength:
Power Snatch 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
Complete as many rounds as possible in 12 minutes of:
250m Row
25 V-ups


5 plus 6 v ups




- Posted using BlogPress from my iPhone

Snatch: (X/2)4
Clean & Jerk: (X/2+1)4
Back Squat: (X/2)4
Press: (X/3)4


10" AMRAP
3 bar MU
3 HPC 185
100m run

6 rds

Not bad after this mornings globo WOD


- Posted using BlogPress from my iPhone

AMRAP 20
75 lb db
Bench press
Bent over Row

81/81 P.R.


- Posted using BlogPress from my iPhone

Strength:
Power Clean 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
-more practiced athletes should work toward stringing reps together and NOT dropping the bar

WOD:
"Jerry"
For time:
Run 1 mile
Row 2000m
Run 1 mile

P.R. 255

27:05 not a P.R. Rest In Peace, Sgt. Major.


- Posted using BlogPress from my iPhone

Front Squat: (X/3)4
Pull-ups: (0/5)4

P.R. 1 RM Front Squat 325

Death by KB fat grip:
30s on/30s off

Failed at RD 11


- Posted using BlogPress from my iPhone

EMOM 20
Even: 3 KB snatches right arm
Max DU's
Odd: 3 KB snatches left arm
Max DU's

Total DU's

323. 72lb KB


- Posted using BlogPress from my iPhone

Power Snatch: (X/2)4 {Do Pull-ups: (0/5)4 if WOD was done.}
Power Clean & Power Jerk: (X/2+2)4
Clean Halting Deadlift to Power Position: (X/3)4
Good Morning: (X/4)4

WOD:
10-8-6-4-2 bar MU
50-40-30-20-10 DUs

11:08

New rope and it's awesome.


- Posted using BlogPress from my iPhone

Thruster 5-5-3-3-3-2-1-1-1
P.R. 1 RM 245 and easy

10" AMRAP
7 pull ups
Run 100m
7 double KB FS

7 rounds even


- Posted using BlogPress from my iPhone

AMRAP 20

75lb DB

Bench
Bent over row

142 reps 71/71

Snatch High Pull & Snatch: (X/2+1)4
Clean High Pull & Clean (X/2+1)4
Back Squat: (X/3)4
Press: (X/4)3



- Posted using BlogPress from my iPhone

30 second intervals:
Death by:
TTB with a 20lb weight vest
Rest 1 minute
Death by:
TTB with ankle weights
Rest 1 minute
Death by:
TTB
*should be a supplement to another type of conditioning like grip training
6/21/17
7-5-7
7/12/17
8-6-7

Grip training

Death by KB fat grip:
30s on/30s off

Failed on 8 rounds but went to 10

It was a burner


- Posted using BlogPress from my iPhone

Strength:
Overhead Squat 1RM

WOD:
Complete as many rounds as possible in 12 minutes of:
* Ladder by ones each movement
1 Box Jump (24/20)
2 Toes To Bar
3 Box Jumps (24/20)
4 Toes to Bar
5 Box Jumps (24/20)
6 Toes to Bar
…etc…

16 TTB Rxd plus one box jump


- Posted using BlogPress from my iPhone

Helen

10:36 Rxd. Not my best time but my knee is a drag


- Posted using BlogPress from my iPhone

"Randy"

75 snatches at 75lbs

5:09 Rxd. I took too many breaks.

PJ 5!


- Posted using BlogPress from my iPhone

2000m row & Death by HSPU
Failed at 9 HSPU and 1550m. Had to do it barefoot though.

Power Snatch: (X/2)4
Power Clean and Power Jerk: (X/2+1)4
Clean Extension: (X/3)4
Press: (X/3)4

Grip training
For 10 rds:
Pinch 25lb plates for one minute
Rest 30 seconds
-stand at POA

- Posted using BlogPress from my iPhone

WOD:
3 Rounds for Time of:
500m Row
400m Run
50 Double Unders
Rest 1 minute

19:26 Rxd awful


- Posted using BlogPress from my iPhone

Skill:
Handstand Push-Up, Pull-ups, or Knees to Elbows

WOD:
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/180)
7 Burpees
7 Kettlebell swings (70/55)
7 Pull-ups


https://www.crossfit.com/workout/2010/05/30#/comments

38:36 subbed push jerk for Thrusters

Still awful


- Posted using BlogPress from my iPhone

100 MUs anyhow
100 DL at BW

62:21 Rxd


- Posted using BlogPress from my iPhone

WOD:
Complete as many round in 20 minutes of:
200m Run
12 foot Handstand Walk
7 Pull-ups


10 rds but the run was short of 200m

Good practice.

- Posted using BlogPress from my iPhone

"Baseline"

4:04. Possible P.R.


- Posted using BlogPress from my iPhone

Strength:
Back Squat 1RM

WOD:
For time:
25 minute time cap
39 Toes To Bar*
33 Toes To Bar*
27 Toes To Bar*
21 Toes To Bar*
15 Toes To Bar*
9 Toes To Bar*
3 Toes To Bar*
*any break during the set = 5 cal on rower. After each set of TTB complete calories before moving onto the next set.

23:15 not as fast as last time but still a good workout


- Posted using BlogPress from my iPhone

Run 5K

27:33.

I'm pretty much destroyed from Tuesday's work out so this was definitely not a PR


- Posted using BlogPress from my iPhone

AMRAP 20


Run 200m
12 foot handstand walk
7 pull-ups


8 rds plus 1 HS walk


- Posted using BlogPress from my iPhone

WOD:
10 Back Squat at bodyweight
500m row
8 Back Squat at bodyweight
400m row
6 Back Squat at bodyweight
300m row
4 Back Squat at bodyweight
200m row
2 Back Squat at bodyweight
100m row

9:53 Rxd 195lb


- Posted using BlogPress from my iPhone

"Lynne"-Unleashed

5 rds for max reps:

Body weight bench press
Strict pull-ups

After 5 rds are complete and reps are totaled perform additional rounds in the same scheme until 150 total reps are completed.

Took me 8 rounds.


- Posted using BlogPress from my iPhone

120 horizontal ring rows
120 ring dips

5/26/17
24:14


- Posted using BlogPress from my iPhone

With a 20lb vest:
100 GHD sit-ups
100 Back extensions
14:24


- Posted using BlogPress from my iPhone

150 GHD sit-ups
150 back extensions

17:49 5/18/17
Awful


- Posted using BlogPress from my iPhone

1-10
MU
HSPU
Ring rows

30 min time cap

Got thru RD 8


- Posted using BlogPress from my iPhone

Strength: Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

50 Jumping Squats
50 Back extensions/good morning with PVC
50 Push-ups
50 Toes to bar
50 Box Jump overs 24”/20”
50 Horizontal Ring Rows*

*kipping ok

19:28




- Posted using BlogPress from my iPhone

5 KB Thrusters
100m run
10 KB Thrusters
200m run
15 KB Thrusters
400m run
15 KB Thrusters
200m run
10 KB Thrusters
100m run
5 KB Thrusters

53/35 each arm

10:21 Rxd


- Posted using BlogPress from my iPhone

120 horizontal ring rows
120 ring dips

25:08


- Posted using BlogPress from my iPhone

Squat Clean: 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees with a 6” target

93. I could've gotten over 100 if I worked harder.


- Posted using BlogPress from my iPhone

Death by power clean 15" @135

11 min


- Posted using BlogPress from my iPhone

3 rounds for time:
30 second L-sit
15 Calorie Row
30 second pull-up hold at top
15 Calorie Row
30 second superman hold
15 Calorie Row
30 second handstand hold
15 Calorie Row

* accumulate 30 seconds total of each static hold before moving onto the row.

23:38


- Posted using BlogPress from my iPhone

"Karen 2.0"

150 WB 20lb
Every time you rest perform the same number of burpees

22:31 Rxd


- Posted using BlogPress from my iPhone

Strength:
Front Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
"Diane"
21-15-9
Deadlift (225/153)
Handstand Push-Ups

4:51 Rxd P.R.


- Posted using BlogPress from my iPhone

20 min EMOM
First minute:
30 Double-Unders
Second minute:
10 Alternating KB Snatch 53/35

Rinse and repeat

Finished


- Posted using BlogPress from my iPhone

"Griff"
For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

14:38


- Posted using BlogPress from my iPhone

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

19:58 Rxd. Butterfly pull ups

P.R.

- Posted using BlogPress from my iPhone

5 RFT

40 DUs
30 KBs 1.5/1.0
20 Box jumps 24"/20"
10 pull ups

25:45 Rxd.


- Posted using BlogPress from my iPhone

AMRAP 20"

Run 100m
10m handstand walk (33 feet)
10 squats
10 TTB

5 rds plus 20 feet


- Posted using BlogPress from my iPhone

Row 2000m
EMOM 5 burpees
-no burpees until minute 1 is complete on rower

11:41


- Posted using BlogPress from my iPhone

Strength:
Deadlift 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.
These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by "No-Thank-you"*
** Rest 3 Minutes **
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by Hand Stand Push-Up

*"No-Thank-You":
- 1 Pull-Up
- 1 Knee to Elbow
- 1 Toes to Bar

DL to 385

Got thru 6 min of No Thank you's and all rds of HSPU


- Posted using BlogPress from my iPhone

DB Lynne

101 reps 65lb DB


- Posted using BlogPress from my iPhone

WOD

2 Strict pull ups
2 Front squat 185/135
50 DUs

4 Strict pull ups
4 Front squat 185/135
40 DUs

6 Strict pull ups
6 Front squat 185/135
30 DUs

8 Strict pull ups
8 Front squat 185/135
20 DUs

10 Strict pull ups
10 Front squat 185/135
10 DUs

8:39 Rxd



- Posted using BlogPress from my iPhone

WOD:
Every 3 minutes for FOUR rounds:
400m Run or Row 500m
Max rep burpees in the remaining time in the 3 minute block
*Rest 1 minute between rounds

Run

71 burpees

- Posted using BlogPress from my iPhone

5 RFT

12' HS walk
15 TTB
30 DUs


14:24

Previous 16:15

All HS walks broken. Sped up DUs and that helped

- Posted using BlogPress from my iPhone

Press 5! Failed at 205

5 RFT

12' HS walk
15 TTB
30 DUs

16:15

Put together 3 things I suck at and this is what you get. Good practice.


- Posted using BlogPress from my iPhone

WOD:

25 minute time cap

25 Double-Unders
10 Power Clean 135/95 - 95/65
10 Pull-ups

25 Double-Unders
9 Power Clean 135/95 - 95/65
9 Pull-ups

25 Double-Unders
8 Power Clean 135/95 - 95/65
8 Pull-ups

25 Double-Unders
7 Power Clean 135/95 - 95/65
7 Pull-ups

25 Double-Unders
6 Power Clean 135/95 - 95/65
6 Pull-ups

25 Double-Unders
5 Power Clean 135/95 - 95/65
5 Pull-ups

25 Double-Unders
4 Power Clean 135/95 - 95/65
4 Pull-ups

25 Double-Unders
3 Power Clean 135/95 - 95/65
3 Pull-ups

25 Double-Unders
2 Power Clean 135/95 - 95/65
2 Pull-ups

25 Double-Unders
1 Power Clean 135/95 - 95/65
1 Pull-ups

16:59 Rxd

Sick right now but the doubles got me


- Posted using BlogPress from my iPhone

20 min AMRAP

5 TTB
10 push ups
15 squats

16 plus 10 squats


- Posted using BlogPress from my iPhone

15-12-9

OHS 135
TTB

5:30 Rxd

Like a bomb goin off


- Posted using BlogPress from my iPhone

Strength:
Back Squat 6x1 @ 90%

WOD:
Every minute on the minute for 20 minutes complete:
Even Minutes: Max rep Double Unders
Odd Minutes: Max Calories Row

517


- Posted using BlogPress from my iPhone

WOD:
"Jorge"
For time:
30 GHD Sit-ups
15 Squat Cleans (155/105)
24 GHD Sit-ups
12 Squat Cleans
18 GHD Sit-ups
9 Squat Cleans
12 GHD Sit-ups
6 Squat Cleans
6 GHD Sit-ups
3 Squat Cleans

Subbed TTB for GHD cause I did it at home.

21:16


- Posted using BlogPress from my iPhone

Strength:
Overhead Squats 5x3 @ 80%

WOD:
3 Rounds
800m Run
10 Front Squat (135/95)

13:56 Rxd


- Posted using BlogPress from my iPhone

WOD:

"Gymnasty"
10 Muscle Ups
20 Handstand Push-ups
30 Toes to Bar
40 Squats
50 Box Jumps (24/20)
40 Squats
30 Toes to Bar
20 Handstand Push-ups
10 Muscle Ups
*40 minute time cap

19:25 Rxd


- Posted using BlogPress from my iPhone

Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

19:35 Rxd

DUs kicked my ass

- Posted using BlogPress from my iPhone

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

7:38 Rxd

Broken DUs in 20 and 10. Not a P.R. 7:31 is my fastest


- Posted using BlogPress from my iPhone

"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

3:44 Rxd P.R.
Butterfly's


- Posted using BlogPress from my iPhone

WOD:
4 Rounds
400m Run or 500m Row
50 Double Unders

Run 12:15. Need du practice


- Posted using BlogPress from my iPhone

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

91 butterfly


- Posted using BlogPress from my iPhone

21-15-9

Calorie row
HSPU
DL @ BW

7:26




- Posted using BlogPress from my iPhone

KB Lynne

53lb KBs

158 reps


- Posted using BlogPress from my iPhone

Strength:
Squat Clean 6x2 at 85%

WOD:
21-15-9
Ring Dips
KB Swings (70/55)
Walking Lunges with kettlbell in front rack position (sub plate if KB weight for swings is limiting)

7:30 Rxd kipping dips.


- Posted using BlogPress from my iPhone

10-9-8-7-6-5-4-3-2-1
Box Jumps (30/24)
Overhead Squat (95/65)
*Run 100m after each set

I used a 24" box at home and 100m was estimated.

16:13. Could have gone a little harder but it's a risk for my bad knee. It was really just a test for my class tomorrow.


- Posted using BlogPress from my iPhone

Strength:
Front Squat 5x3 at 80%

WOD:
5 Rounds
15 Power Clean (95/65)
25 Double-unders

245

9:02 Rxd


- Posted using BlogPress from my iPhone

1 rm DL


WOD:

"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

405 DL

22 rds plus 2 push ups. P.R.

- Posted using BlogPress from my iPhone

Push press 5!

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

I used two 53lb KBs

Got thru 16 MU

Went on to finish for 19:53 Rxd



- Posted using BlogPress from my iPhone

WOD:
3 Rounds
20 Wall Ball Shots (20/14)
20 Kettlebell Swings (55/35)
5 Thrusters (185/135)
Hold 1 Minute Handstand Between Rounds

20:54 Rxd. I went easy on my knee

- Posted using BlogPress from my iPhone

15" AMRAP
16 foot walk walk
10 TTB

6 RDS plus 6 TTB



- Posted using BlogPress from my iPhone

Strength:
Push Press - 1RM

WOD:
Four rounds for time:
15 Deadlifts (155/105)
15 TTB
30 Sit-ups

245 PP

14:14 Rxd


- Posted using BlogPress from my iPhone

Push press 5! Failed at 195

WOD:
On a 25-minute clock
1 Mile Run
Then perform as many rounds as possible of:
11 Chest-to-Bar Pull-ups
7 TTB
7 Push Press (155/105)

4 rds plus 2 pull-ups Rxd

- Posted using BlogPress from my iPhone

Cindy

21 rds plus 2 push ups Rxd.

P.R.


- Posted using BlogPress from my iPhone

Strength:
Bench Press: Warm up, then: 5@75%, 3@85%, 1+@95%x (Last set is a for max reps).

WOD:
4 rounds for time of:
800m Run
15 Overhead Sqauts (75/55)
15 Sumo Deadlift High Pulls (75/55)
*Time Cap

22:58 Rxd



- Posted using BlogPress from my iPhone

KB Lynne 1.5 pood

114 reps

Strict pull ups


- Posted using BlogPress from my iPhone

Strength:
Deadlift: 3@70%, 3@80%, 3+@90% (Last set is a for max reps).

WOD:
Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
15 Burpees
1 Rope Climb
40 Sit-ups

I tweaked my back so I didn't do the deadlifts. Four rounds on the WOD RX


- Posted using BlogPress from my iPhone

21-15-9
Overhead Squat 135/95
Box Jump Over 24/20
Kettlebell Swing 1.5/1

11:10 Rxd

Not as good as I could have done


- Posted using BlogPress from my iPhone

"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Press (45/35)
50 Back Extensions (Sub Good Mornings (45/35) or Supermans)
50 Wall Ball Shots (20/14)
50 Burpees
50 Double-Unders

24:08 P.R. Rxd.


- Posted using BlogPress from my iPhone

Strength:
2 Power Cleans + 1 Squat Clean (heavy for the day)

WOD:
4 Rounds
7 Handstand Push-ups
14 Box Jumps (30/24)
21 Air Squats
28 Sit-ups
400m Run

20:17 Rxd


- Posted using BlogPress from my iPhone

30 muscle ups

No false grip

7:33


- Posted using BlogPress from my iPhone

Strength:
Deadlift: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (135/95)
1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

Used two 53lb KBs instead and regular burpees. Goal was to be consistent at burpees.

18:33

- Posted using BlogPress from my iPhone

"Karen"

150 WB shots

8:21 Rxd. P.R.


- Posted using BlogPress from my iPhone