100 DL 95lb/2-44lb kb and rehab

100 MU nehow interrupted 51:15

50 back ext

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300 burpees

50-3:42
100-8:20
150-13:38
200-19:22
250-24:52
300-29:45

Back broken so I couldn't do squat cleans. This hurt too, but last time burpees helped realign my spine.


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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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