Murph

62:07

20lb vest


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Complete as many rounds as possible in 15 minutes of:

Row 250m
5 burpees
10 pull-ups

7 plus 4 burpees. Finished 8


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10 pull-ups
1 burpee
9 pull-ups
2 burpees
8 pull-ups
3 burpees
7 pull-ups
4 burpees
6 pull-ups
5 burpees
5 pull-ups
6 burpees
4 pull-ups
7 burpees
3 pull-ups
8 burpees
2 pull-ups
9 burpees
1 pull-up
10 burpees

7:29 w a 20lb vest

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"Daisy"
Complete 3 rounds for time of:
Run 400m with weight
25 Squats with weight
25 Push-ups with weight
25 Walking Lunge Steps with weight
25 Sit-ups with weight

This workout is done using a bumper plate or steel plate.
Men
will use a 45# plate. Women will use a 25# plate. You
can do anchored Abmat sit-ups for the sit-ups. Try sticking
your feet under some dumbbells.

I did 5 rds but at 3 it was 31:59 and @5 it was 55:05

Perfect form. I coulda picked up the pace tho


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Every minute on the minute for 8 minutes perform:

2 front squats at 70% of 1 rep max
1 box jump as high as possible


"Lynne"
Complete five rounds of:

Max reps body weight bench press
Max pull-ups

185 FS

12/22
14/17
11/20.
10/11
10/20

Dolphin pull-ups? May have to consider them.


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Row 1000m for time
Rest 2 minutes
Run 800m for time
Rest 2 minutes
Row 500m for time
Rest 2 minutes
Run 400m for time
Rest 2 minutes
Row 250m for time
Rest 2 minutes
Run 200m for time

3:33-3:45-1:42-1:39-:48-:47

Interesting to note that my longer distances were significantly slower than my teammates but 500m or below I matched or improved on their time. I still hobble my 800m sprints.

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10-8-6-4-2 C&J interlaced with 10-20-30-40-50 DU

8:39


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Complete 21/15/9 reps for time of:

Calorie row sub du or run 400m

Kettlebell Swings (M:53#/W:35#)

Burpees (CrossFit Games standards)

8:30 wrist is fucked


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1 RM OHS 205 "Overhead Squat"
3 RM PP 205


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16:50



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Bench press. 270. PR and I coulda got 280 or more but I jerked my thoracic spine out demoing kipping ring dips. Fml


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In 20 minutes, rounds of:
* 115 pound Push press, 10 reps
* 10 KB Swings, 1.5 pood
* 10 Box jumps, 24 inch box

8 rds.

Last was 7 but with a 2 pood.


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"Barbara"



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Within one hour, complete the following:
"Grace"- 30 power clean to overhead for time (M:135#/W:95#)
5k row for time
You can row first or do "Grace" first. Rest as long as needed between efforts, but to complete as RX'd, you must finish within one hour.

3:42 great form 19:55 row


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omplete the following for time: I am thinking we make make the
prescribed loads (135/95) which is pretty freaking heavy for this.

* 5 barbell strict press
* 1 rope climb (15')
* 10 push press
* 1 rope climb
* 15 push or split jerk
* 1 rope climb
* Bench press to failure
* 1 rope climb
* 15 push or split jerk
* 1 rope climb
* 10 push press
* 1 rope climb
* 5 strict press

1300. Had jared pushing me. Makes all the difference.

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Complete as many rounds as possible in ten minutes of:

* 3 power snatch (M:95#/W:65#)
* 4 power clean to overhead (M:135#/W:95#)
* 5 kettlebell swings (M:53#/W:35#)

8 rds. No back injury tho I thought I did it in when I was rocking on the inversion boots. May be time for another MRI soon. I can def tell where the disc is nowadays.


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Rx'd"
• In 2.5 minutes, run 200m and with remaining time complete as many ring pull-ups as possible
• Rest 2 minutes
• In 2.5 minutes, run 200m and with remaining time complete as many clapping push-ups as possible
• Rest 2 minutes
• In 2.5 minutes, run 200m and with remaining time complete as many Abmat sit-ups as possible
• Rest two minutes
• Repeat entire sequence

25-26-48=99 round 1
18-32-44=94 rd 2

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Complete five rounds for time of:
• Row 250m
• 30#/20# dumbbell bear crawl (to box)
• 10 box jumps with 30#/20# dumbbell
• 30#/20# dumbbell bear crawl (to rower)

I used a 25lb DB cause of shortage

18:54


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Perform as many reps of Fran as possible in 3 minutes
Rest 3 minutes
Perform as many reps of Isabel as possible in 3 minutes
Rest 3 minutes
Perform as many reps of Grace as possible in 3 minutes
Rest 3 minutes
Perform as many 15' rope climbs as possible in 3 minutes
"Fran"- 21/15/9 reps for time of thrusters (M:95#/W:65#) and pull-ups

"Isabel"- 30 power snatch for time (M:135#/W:95#)

"Grace"- 30 power clean to overhead for time (M:135#/W:95#)

Perform "Fran" as normal until the 3 minute time expires. The goal of the entire workout is to get as many reps as possible in the 12 minutes of work.

59-12-21-4

96

Went easy on the snatches which hurt me for time. But I'm walking.

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Overhead Squat 5x3 (10min)
**"5x3" is five sets all done at the same weight. You are trying to go as heavy as possible for five sets, but it is important that you get all three reps of every set, so don't go so heavy that you miss reps.

WOD:
"Rx'd"

Complete five rounds for time of:

15 kettlebell swings (M:70#/W:53#)
6 broad jumps (6')

155lb pathetic OHS. Where did all my ability to OHS go?

6:14 shoulda gone unbroken and I didn't.



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