Murph 49:26 PR

AMRAP 20 min "Nate": 2 jumping MUs, 4 HSPUs, 8 KBS @ 55lbs = 10.33 rounds

7 rounds: 1 power clean + 3 front squats at 165, 7 L-pullups 12:22

Split Jerk 1-1-1-1-1-1-1

135-165-185-190-195x-190-185

1 Round of "Bull"

200 Double-unders
50 OHS 95lbs
50 Pullups
Run 1 mile

38:15

Tabata squats "bottom to bottom", run one mile- 14, 6:39

DT

5 rounds @ 115lbs:

12 deadlifts
9 hang cleans
6 push jerk

11:44

(PR by 46 secs and used 20lbs more)

Back Squats

3-3-3-3-3

145-155-165-175-185

Randy

75 snatches at 75lbs

7:50

Nutts 38:43

10 HSPU
15 Deadlift at 255lbs
25 Box jumps
50 Pullups
100 Wall balls
200 Double Unders
400m Run with 45lb plate

4 RFT: 25 box jumps, 25 KB swings 35lbs., 1/4 mile run, 25 burpees, 25 thrusters @ 35 lbs

Amrap 20 min: 5 CTB, 10 x ring dips, 16 x 35lb one-arm OHS (8 each arm)

3 RFT: 10 x 35lb weighted pullups, 30 x good mornings 35lbs

Shoulder press 1x5, push press 3x5, push jerk 5x5

Deadlifts and situps

3RFT:

10 x 255lb deadlifts

30 x Mountain athlete weighted sit-ups 25lbs

9:16

3RFT: 200 single unders, 15 pullups, 50 squats, 15 pullups

5 rounds: Max Rep Pushup and Deadhang Pullups

30/10

18/7

18/10

20/8

16/7

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 good mornings 35lbs
50 thrusters 35lb kettlebell
50 Burpees
50 Double unders

34:35 (2:26 pr)

Sickness Wednesday-Friday and still getting over it

Deadlift 2-2-2-2-2-2-2-2-2-2 rest 60 sec between sets

345-345-345-345-345-345-345-355-365-375

21-18-15-12-9 of 95lb snatch, wall ball, KTE

Crouchfit Total

1 rep max of:

Clean and press- 190

Power clean- 215

Deadlift- 415

825lbs (PR by 25 lbs)

-------------------------------

Still no squat rack, so continued my version of Crossfit total for consistency with my previous tries. George did deadlift of 75lbs (1.5x bodyweight) Good Job little buddy!!

Muscle-ups, Forward Rolls, Pistols, Cast Wall Walks

3 rft:

10 jumping MUs with bottom of rings at 72"

10 forward rolls

20 pistols alternating legs- used hand on counter for balance

10 handstand cast wall walk

22:19

SDHP and Heavy Thrusters

3 rounds:

SDHP 45lbs x 50 reps

135lb Thrusters x 7 reps

15:45

Rest Day

Pullups, Back Squats, Farmers Walk

1 round for time

15 pullups
29 back squats 95lbs
10 m farmers walk 95lbs per hand

4:30

Then

Mini-Cindy

8 rounds plus 4 squats

Too Cold To Run

800 single unders
rest 3 min
600 single unders
rest 2 min
400 single unders
rest 1 min
200 single unders

Tabata: weighted pu 20lbs, weighted squat 35lbs, weighted ring dip 20 lbs, deadlift 165lbs (rest 1 min btwn)

Diane

15-12-9 reps

225lb deadlift

HSPU

9:28

Runs, rests

5 rounds of 1/2 mile run, 3 min rest

3:17, 3:21, 3:22, 3:31, 3:36

Helen

3 rounds:

1/4 mile run

55lb kb swings x 21 reps

12 pullups

11:22 PR

Jackie

45lb sumo deadlift high pull x 100 reps

45lb thrusters x 50 reps

pullups x 30 reps

12:22

Push press 3-3-3-3-3-3-3

135-140-145-150-155-160-165(2)

6 RFT

Carry 50lb sandbag 400m
12 push press 115lb
12 box jumps
12 SDHP 95lbs

5 rft: 5xHSPU, 10x185 DL, 10xCTB, 20xDUs = 18:11

Hang Power Cleans 3-3-3-3-3-3-3

135-145-155-165-160-175x-170

Static Hold AMRAP 20 min

30 sec handstand hold
30 sec squat hold
30 sec tuck sit hold
30 sec chin over bar hold

5 rounds plus 22 seconds chin over bar

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

95-100-105-110-115-120-125x-120-120-125

"Blake"

4 rounds:

100ft lunges with 45lb plate overhead

30 box jumps

20 wall balls

10 pushpress 115

REST DAY

Deadlifts and runs

Run 400m

Deadlift 285lbs x 5

AMRAP 12 min

5 rounds plus 130 m

5 RFT: run 400m, OHS 95lbs x 10

21:13

OHS, Front Squat, Back Squat

1-1-1-1-1 of each exercise trying to increase load each of fifteen total reps

115-120-125-130-135 (OHS)

140-145-150-155-160 (Front squat)

165-170-175-180-185 (back squat)

AMRAP 8 min

4 push press 135lb
8 KB swings 55lbs
12 situps

5 rounds + 6 swings

3 RFT: 30 KB swings 1.5 pood, 25 wallballs, 20 pullups

Thrusters and Towel Pullups

AMRAP 12 min:

9 reps 85lb thrusters
9 reps towel pullups

6 rounds plus 7 thrusters

Lumberjack 20

15 snatches on the minute

post lowest and highest weight

95/155

REST DAY

Barbara

5 rounds:

20 pullups
30 pushups
40 situps
50 squats

SLOW motion

5 rounds:
7 jumping muscle-ups
7 handstand pushups (the slow part)
10 burpees
10 pullups

34:18

Squat Clean and Jerk 135lbs 30 reps for time

AMRAP 20min

10 Wall Balls

10 Toes to Bar

10 KB swings 35lbs

10 round plus 5 wallballs

REST DAY

5k 22:06( PR by 2:19)

20 min AMRAP

10 squat snatch 65lbs

10 ring dips

10 knees to elbows

4 rounds plus 10 ring dips

10rft: 1 x 155lb c&j + 1 round of Cindy

10 rounds of

1 clean and jerk 155lb

5 pullups

10 pushups

15 squats

15:48

21-15-9: 175lb deadlift, 85lb OHS 13:08

10 RFT: 10 wallball shots, 10 pullups 15:33

"Forrest"

3RFT:
20 pullups (tuck)
30 toes to bar
40 burpees
run 800m
47:34

Thrusters 1-1-1-1-1-1-1

135-145-155-165x-160-165-170

Bulger

10 rounds of:

150m run
7 front squats 115 lbs
7 push press 115lbs

Hiking and Crossfit Total

Hiking hardcore Shores Lake 4 hours

---------------------------------------------

Crossfit Total (sans squat rack)

Clean and Press 185lbs (PR)

Power Clean 215lbs

Deadlift 395lbs (PR)

Hiking Shores Lake

2 hours slow walking tooting around

Hang Power Cleans and Burpees

3RFT:

15 x 115lb hang power clean

15 x burpees

8:46

Run 5k

3 laps Kings Dr to Mission to Lakeside to Kings Dr

10:12+10:20+10:17=30:49

Wall Ball and Jumping Muscle-ups

50 wall ball 20lbs at 9 ft target

10 MUs (jumping, ring at top of my head)

40 WB

8 MUs

30 WB

6 MUs

20 WB

4 MU

10 WB

2 MU

For Time

Snatch Balance and CF Endurance run WOD

Snatch Balance 1-1-1-1-1-1-1

45-45-65-85-95-105-115(x)

---------------------------------------------

12 rounds for distance:

60 sec run

30 sec rest

1.93 miles

Tabata This

8 intervals of 20 sec on: 10 sec rest of:

SDHP 45lb- 12

rest 1 min

Squats- 13

rest 1 min

Pullups- 4

rest 1 min

Pushups- 5

rest 1 min

Knees to elbows- 4

Score is the lowest number of reps done during the Tabata intervals- 38

Rock moving and Tree Choppin

Loading rocks 1 hour

Unloading rocks 1 hour

lay rocks in yard 1 hour

Chop down a medium tree 30 min

Squat Clean

1-1-1-1-1-1-1

------------------------------------

Then

4x5min run

rest 3 min between runs

for max distance

21-15-9

Right Arm KB snatch 55lbs

Left Arm KB snatch 55lbs

Pullups

Rest Day

10 rounds max pushups

rest 60 sec between rounds

Back Squats and Pullups

65lb Back Squat 50 reps

Towel Pullups 25 reps

85lb Back Squat 40 reps

Towel Pullups 20 reps

95lb Back Squat 30 reps

Towel Pullups 15 reps

115lb Back Squats 20 reps

Towel Pullups 10 reps

135lb Back squats 10 reps

Towel Pullups 5 reps

Jerry

Run 1 mile

200 SDHP at 45lbs

Run 1 mile

25:32

Rest Day

This was tough last time

Snatch 1 rep max
Clean and Jerk 1 rep max

10 minute AMRAP

6 x 55kg squat clean
12 x Pullup
24 x Double Unders

Score is total of the snatch + clean & jerk in kg
+plus number of reps in the AMRAP
------------------------------------

previous result 8/4/10 was 283.9

5 RFT

7 Jumping Muscle-ups (bottom of rings at 69")
21 Burpees

16:02

20 Min AMRAP

10 push press 115lb

10 KB swings 55lb

10 box jumps 24 in

7 rounds plus 1 pp

Rest Day

10 rounds of Deadlifts and Pushups

15 x 135lb deadlift

15 x pushups

--------------------------------

Last effort 3/10/10- 21:54

AM- 3x1mile repeats; PM- death by pullups

AM- rest 3 min between rounds

PM- With a continuously running clock, do one pullup the first minute, two the second minute, three the third minute, continuing until unable to complete a round

Fight Gone Bad

Shoulder Press

3-3-3-3-3-3-3

Beast 12

25 Walking Lunges

20 Pullups

50 Box jumps 20in box

20 Double-unders

25 Ring Dips

20 Knees to Elbows

30 KB Swings, 55lb

30 Sit-ups

20 Hang squat cleans, 65lb barbell

25 Good-mornings 35lb Kettlebell

30 Wall ball shots

20 Pullups

3 RFT

800m run
50 supermans
50 situps

Rest Day

AM -Nicole PM- Mainsite (subbed)

20 min AMRAP

400m run

max reps pull-ups

post rounds and reps

---------------------------------------

5 Rounds

Deadlift 3 reps

Max rep pushups

5 RFT:

50 x 35lb KB swings

rest 3 min

For time each round

Heavy thrusters and jumping muscle ups

Rest

Kelly

5 rounds:

400m run
30 box jump 24in
30 wall ball 20lb ball 8.5ft target

31:07

Ring Work

Complete 5 rounds on the rings:

7 inverted hangs, then slowly lower keeping body as straight as possible and arms extended
15 ring pushups

Not for time

Heavy Fran

15-12-9

135lb thrusters

45lb weighted pullups

Rest

"The Seven"

7 ring pushups

7 thrusters 95lbs

7 knees to elbows

7 deadlift 215lbs

7 burpees

7 KB swings 55lbs

7 pullups

"Helton"

3 rounds:

800 m run

30 x 95lb squat clean

30 burpees

41:42

Fran

21-15-9

thrusters 95lbs

pullups

5 RFT:

25 x SDHP with 55lb KB

20 x box jumps 24in

15 x mountain athlete weight situps with 25lb plate

10 x 115lb front squat

Overhead Squat 3-3-3-3-3

85-95-105-110-115

Severin

50 pullups

100 pushups

Run 5K- Root Rocket Run

41:53

Linda w/ no bench and one bar

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift 255

Pushup x 2 (20-18-16-...2)

Clean 135lb

Split Jerk 1-1-1-1-1-1-1

135-145-155-165-175-185-185

20 min AMRAP

65lb thrusters 5 reps

65lb hang clean 7 reps

65lb SDHP 10 reps

REST DAY

21-15-9 reps

35lb kettlebell turkish get-ups right arm

35lb kettlebell turkish get-ups left arm

45lb barbell Sotts press

5 rounds for time

8 ctb

8 ring dips

10 ohs 95lbs

10 toes to bar

15 situps

----------------------------------------

and explore this http://mobilitywod.blogspot.com/

SDHP and Push Jerk 75lbs

21-18-15-12-9-6-3

REST DAY

dangit

Pullups, and 75lb push press

21-18-15-12-9-6-3 reps

Test 5

800 m run
21 thrusters 75lbs
21 L pullups

Test 3

tabata squats
muscle ups for 4 min

score is lowest number of reps in the tabata multiplied by the number of muscle ups

5 rounds for time

30 jump and touch a target 18 in above tiptoe reach

25 squats

20 situps

15 pushups

10 pullups

Rest Day

400 yards of lunges

for time and steps.... ouch

30-25-20-15-10 reps of

burpees

boxjumps

toes to bar

3 RFT

21 pullups

21 ring dips

50 squats

Rest Day

"Nate"

AMRAP 20 min

2 Muscle ups (I'll be doing jumping MUs)

4 HSPU

8 KB swings 1.5 pood

Sprints, Rests

15 rounds: sprint 20 sec, rest 40 sec

Wall Ball and Squat Snatches

3 Rounds for time

20lb wall ball to 8.5 ft target x 30 reps

45lb squat snatch x 30 reps

Rest Day

Weighted Pull-up 1-1-1-1-1-1-1

Max rep pullups and Rests

Max rep pullups x 10 rounds resting 1 min between rounds

Annie

50-40-30-20-10 reps of

Double Unders

Situps

"Coe"

10 rounds for time:

10 thrusters 95lbs
10 ring pushups

Rest

"Rest is not idleness, and to lie sometimes under the trees on a summer's day, listening to the murmur of water, or watching the clouds float across the sky is by no means a waste of time."
-John Lubbock

ADAM BROWN

2 rounds:

205LB deadlift x 24

24in box jumps x 24

35lbs KB thrusters x 24

pushups x 24

24in box jumps x24

35lb KB thrusters x 24

115lb cleans x 24

Ground To Overhead and Runs

3 rounds for time:

GTO 95lbs x10

Run 50m x 4 shuttle sprints

Backsquats, Burpees, and Buncha Lunges

AMRAP 20 min

Clean and press 155lb

Back squat 155lb x 7

walking lunge right hand with 35lb KB overhead 10 steps

Burpees 7 reps

Walking lunge left hand with 35lb KB overhead 10 steps

Rest Day

5 rounds for time

5 muscle ups

10 OHS 115lb

15 toes to bar

20 situps

This sounds hard (really, really hard). I'll let you know.

3 rounds for time:

50 x 35lb kettlebell SDHP

30 x 24in Box Jump

25 x Supermans

20 x Deadlifts 205lbs

Snatch Max, C&J Max, and an AMRAP

1 rep max snatch- post in kg

1 rep max clean and jerk- post in kg

then

10 min AMRAP:

6 squat cleans 55kg

12 pullups

24 double unders

Total score is the sum of the kg from the max loads plus reps in the AMRAP

Rest Day

Double Unders and Thrusters

3 rounds for time

50 double unders

20 thrusters with 55lb KB

Squat Clean Thrusters and CTB

5 Rounds for time:

115lb squat clean thrusters, 5 reps

Chest to bar pullups, 10 reps

Runs and Burpees

6 Rounds for time:

400m run

25 burpees

Rest Day

Isabel

30 snatches for time

135lb big dawg
95lb porch
65lb pack
broomstick puppies

Run 5K am / Roy pm

5k for time AM WOD

----------------------------------------------------------

3 rounds of Roy PM WOD

155lb deadlift 15 reps

24in box jumps 20 reps

Pullups 25 reps

----------------------------------------------------------

Trying to incorporate more protein in the diet and shooting for at least 170g protein per day. I have been using whey protein and my recovery seems to be much better. Was really battling soreness the past few days, and this seemed to help.

Check out the crossfit football diet:

http://www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutrition

2010 Online Qualifier Workout #2

For Time:

150 Double Unders

30 Thrusters 135lb

30 Chest to Bar Pullups

Rest Day

Much needed rest day today. Sore all over. Stretching might help.

ANGIE

100 pullups

100 pushups

100 situps

100 squats

you must complete each set of 100 before moving on to the next exercise

post time

max clean, max clean and press, max deadlift

1 rep max clean

1 rep max clean and jerk

1 rep max deadlift

Use as much time as needed to get to your one rep max of each exercise. Your score is the total weight lifted of each of the three max weights.

7/23/10

3 rounds for time:

30 pushups lifting hands at the deck

21 OHS 65lbs

30 toes to bar

21 Ground to overhead 65lbs

cleans and handstand pushups (sort of)

7 rounds of

135lb cleans 3 reps

HSPU parallettes 4 reps

12:27

I did real HSPUs for the first 2 rounds, then scaled to parallette handstand holds for 3 seconds per rep. Had a really hard time getting into a stable position. I can't believe the mainsite wod with the ring HSPUs. There's a great video of Tommy Hackenbruck from a couple weeks ago attempting these http://media.crossfit.com/cf-video/CrossFit_Tommy_100627WoD.wmv. And the live.crossfit.com site has the games workout from July 18 in the 8:00-9:00 slot.

Deadlifts, Pistols, Double Unders

AMRAP 7 min:

205 lb deadlift 7 reps

run 20 yards

14 pistols

21 double unders

run 20 yards

3 rounds plus 2 deadlifts

Catch-up

Bruce has graciously asked me to post daily on the paperstreet blog. I tend to do a scaled version of the mainsite WOD. I'm doing a little catch-up because I was travelling yesterday. I'll be doing Monday's mainsite WOD tonight and pulling a double day tomorrow.

As you may know I'm a relative Crossfit novice. Before Crossfit, I made every excuse in the world not to workout and I ate like a pig. My fitness background was absolutely zero before crossfit unless you count 8th grade football. In May 2009, I had the absolute pleasure of Bruce and CoyP introducing me to Crossfit. I've been doing 3 on 1 off for a little over a year and have made some significant gains in strength and conditioning. I eat about 90% paleo and I have lost about 45lbs on the program. I do almost all my WODs at night after my kids are in bed. I have gradually amassed weights, kettlebells, pullup bar, jumprope, parallettes, and I do all my training out of my garage by myself.

7/20/10-

For time:
run 1200 m
63 KB swings 35lb
36 pullups
run 800m
42 KB swings 35lb
24 pullups
run 400m
21 KB swings 35lb
12 pullups

Box Off!

"Saturday we will have our first ever 'box off' against CrossFit NWA. We will have a team event where our best goes against theirs and then everyone will be invited to do a Fran workout. EVERYONE is invited. CF'ers or not. There will be food and drinks. (BYOB) Come meet our northern brethren. They are just as crazy as we are, so we know we have something in common.

Also, we need the support!!!! please come cheer our team on, and everyone else who will be doing Fran. It should be a good time.

When: Sat the 24th @ 10am.
Where: CrossFit NWA in Bentonville www.crossfitnwa.com
Who: anyone and everyone."

-Trevor @ CF540

WOD

7/18

Run 1200 M
63 KB Swings
36 Pullups
Run 800 M
42 KB Swings
24 Pullups
Run 400M
21 KB Swings
12 Pullups

7/19

"The Tryout"

21 Thrusters 95/65
21 Pullups
15 From Ground to Overhead anyway 135/85
21 Deadlifts 225/155
21 Burpees
21 Power Snatches 95/65
21 T2B
10 Squat Cleans 135/85
50 DU

WOD

Complete as many rounds in 12 minutes as you can of:
155 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

I'm Back

Been in the Gila Wilderness for the last week. Ready to WOD!

WODS

7/4

Old Post Single Track
8.5 Miles

7/6

5 Rounds

Max Reps Body Weight Bench Press
Max Pull Ups

7/7

Shoulder Press
3-3-3

Then:

3RFT

135/95 Squat Cleans 10 reps
20 Commando Pushups

WOD

Complete as many rounds in 15 minutes as you can of:

95 pound Push jerk, 5 reps
7 Box jumps, 30 inch box

WOD

8 rds

Run 400 M
7 Front Squats 115/85
7 Pullups

WOD

Diane

21-15-9

Deadlifts 225/155
HSPU

WOD

21-15-9

Power Snatch 95/65
Burpees

WOD

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Then:

OHS 3-3-3-3-3

WOD

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

WOD

6/20

3 rds of,
30 reps of back squats at your Body Weight for time
each round will be scored for time

6/21

5 rds
5 one arm KB swings @ 55#
5 one arm KB swings
15 KB Swings @ 55#
20 Commando Pushups
40 Commando's
Run 400 M

WOD

6/16

Death by Pushup

6/17

Lake Fayetteville Singletrack

WOD

chest to bar pullups x 3
16kg swings x 10

95lb hang power clean x 5
9lb push press x 7

ring dips x 7
24" box jumps x 9

as many rounds as possible in 4 minutes of each pair
recover 2 minutes between efforts

WOD

Franalicous

AMRP in 5 minutes
21 Thursters 95/65
21 Pullups
....rest 2 Minutes
AMRP in 5 minutes
15 Thrusters
15 Pullups
....rest 2 minutes
AMRP in 5 minutes
9 Thrusters
9 Pullups

WOD

4 RFT:

10 burpee pullups
15 KBS
20 Double Unders

WOD

am:

Power Clean

1-1-1-1-1


pm:

Ride Lake Fayetteville Single Track for time

WOD

6/6

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

6/8

3 Attempts

3-rep max clean and jerk in 40 seconds.

WOD

For Time:

50 Pullups
50 Burpees

WOD

5/31

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop


06/02

20 Min AMRP

7 Deadlifts 1 and 1/2 x's your bodyweight
4 Muscle ups
Run 400 M

WOD

5/29

"Rookie's Test" (variant)

4 RFT of:

5 Clean and Jerk (anyhow) @ 115lbs
10 Box Jump @ 30"
15 KB Swings @ 35#
20 Double Unders

WOD

5 rounds
1 Shoulder Press
3 Push Press
5 Push Jerk

Weight will remain constant for all three lifts, and done without break each round if possible. This is not for time.

WOD

21 Squat Cleans, 9 Deadlifts 135/95
Run 400
15,15
Run 400
9,21
Run 400

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

WOD

40-30-20 reps for time of:

box jumps, 24" box (20" box)
pushups

WOD

The 540

50 OH Lunges
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Squat Cleans 135/95

WOD

05/17

3 rounds barbell complex

then:

10-1 pullup ladder

05/18

"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.

WOD

Mini Cindy

AMRAP in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

WOD

Filthy Fifty

WOD

5 rds rx'd weight at 135/85

5 Deadlifts
5 Squat Cleans
5 Press/Jerk
5 Front Squat

for time..

WOD

For Time
30 Handstand pushups
40 Pullups
50 KB Swings 55/35
60 Situps
70 Burpee

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

WOD

8 min AMRAP of:

5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

WOD

21-15-9

Burpees
KB Swings @ 35#
Box Jumps @ 24"

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

15-1

Front Squat @ 95#
Sit Ups
SDHP @ 95#
Pull Ups

40 minute cut off.

WOD

25 Min AMRAP

15 Cousins
Run 400 M

WOD

Unintentionally fasted today. Crazy schedule. When it came to WODing I was in for a rude awakening. Gave me a new respect for a hungry caveman trying to bring down a mastodon.

95-115-135
Barbell Complex

Then:

2:00 static hold on rings (stop watch when you come down, restart when you're back up)

2:00 Wall Handstand (Ditto)

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

WOD

4/12/10

5 Rounds For Time:

15 Pullups
10 foot Handstand Walk
5 Handstand Pushups

Then:

The beep test

WOD

4RFT:

5 Clean and Jerk @ 135#
10 Box Jumps @ 24"
15 Pull Ups
20 Double Unders

WOD

Major lack of posts lately, but I'm still WODing.

10-9-8-7-6-5-4-3-2-1

Pullups
Pushups
MA weighted Situps @ 20#

WOD

21-15-9

pullups
KBS
wall ball

WOD

Three rounds for time of:

225 pound Deadlift, 10 reps
50 Double-unders

WOD

5 RFT:

5 Curtis P @ 95#
10 Burpees

WOD

3/24

5 rounds
1 Shoulder Press
3 Push Press
5 Push Jerk

Weight will remain constant for all three lifts, and done without break each round if possible. This is not for time.

Then:

30-20-10

Double Unders
Situps

3/25

AMRAP in 10 minutes:

1 Power Snatch and 5 OHS @ 115#
10 Pushups
10 Box Jumps @ 24"

WOD

Row 500m

4 rounds of:

5 squat cleans @ 135#
2 muscle ups
7 burpees

Row 500m

WOD

4RFT:

double unders x 25
KB swings x 20
situps x 15
24" box jumps x 10
ring dips x 5
recover, 90 sec

Back From The Dead

Coming out of sickness, ready to get moving again.

Barbell Complex 75-85-95

Weighted Pullups

1-1-1-1-1-1-1

WOD

Tabata style

Situps
Squats
Butterfly Situps
Squats with Med Ball

WOD

Three rounds for time of:

4 Handstand Pushups
8 Chest to Bar Pullups
12 Deadlifts (185#)
16 Box Jumps (24")

WOD

10-15-20

Power clean @ 95#

Ring dips

Weighted Sit ups @ 35#

Rest Day

Resting today after a great 3 day cycle at CF540.

We did a shoulder press WOD yeterday, and afterwards I did my first ever 500m sprint on the C2. My time was 1:47.2. What a killer that is. I'm looking forward to my next attempt :)

WOD

30-20-10-5

Deadlift 225/135 lbs
Burpees

For Time

WOD

Grace

WOD

Row 500m

4 rounds of:

5 squat cleans @ 135#
2 muscle ups
7 burpees

Row 500m

WOD

"Fran"

For Time:

21-15-9

95 pound Thruster (Women 65)
Pull-ups

WOD

"Angie"
100 pullups
100 pushups
100 situps
100 squats
For time.

WOD

For Time:

3 times

5 Thrusters 115
5 pull ups
5 ring dips

rest 3 minutes

3 times

5 SDLHP 115
10 sit ups
5 box jumps

WOD

3 rounds BB COmplex

Then:

For Time:

30-20-10

Thruster @ 65#
Ring Pushups

WOD

12 minute AMRAP of:

7 OH Squats 65/45 and 10 Burpees

WOD

4RFT:

5 Box Jumps @ 38"
25 Double Unders
5 C2B Pullups
25 ABMAT Situps

WOD

Clean and Jerk

1-1-1-1-1-1-1

WOD

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 55 pounds (540 Mod)
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

3 Rounds for time

15 overhead squats @ 95#
10 knees to elbows
15 box jumps
10 clapping push ups

WOD

21-15-9

Pullups
KB Swings
Ball Slams

WOD

1 round Tabata uphill sprints (20:10 x 8) or on treadmill 12% grade
(Source: Crossfit Endurance)

Then: 50 Pull Ups for time.

WOD

30 Curtis P's for time @ 95#

WOD

Cindy

AMRAP in 20 Minutes of
5 Pullups
10 Pushups
15 Squats

Untitled from Bryce Harrison on Vimeo.

WOD

5 rounds:

1 Power Clean
5 Front Squats

WOD

"Goats and Goodies"

Top to bottom, 3 rounds for time of:
2 muscle ups
4 hspu
6 snatch @ 95
8 burpee box jumps @ 24
10 sumo deadlift high pull @ 95
12 double unders

WOD

For time:
30 Burpee Pull-ups

Then:

2 minutes of Double Unders

WOD

As Many Rounds Possible in 20 Minutes of

7 DeadLifts 225/155

15 Air Squats

30 Lunges

WOD

8 min AMRAP of:

5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

WOD

Complete 5 rounds for time of:

10 OHS (95/65)
10 Pull-ups
10 Box Jumps

WOD

Complete as many rounds possible in 20 minutes of

10 feet of Wall Walks
10 Burpees
10 Air Squats

Rest Day

WOD

Front Squats 3-3-3-3-3
Squat Cleans 3-3-3-3-3

WOD

3 RFT of:

25 pullups
10 HSPUs

rest precisely 3 minutes then

2 RFT of:

50 KB swings @ 55#
25 Ring Dips

WOD

Power Clean

1-1-1-1-1-1-1

WOD

AMRAP in 5 Minutes: 21 Thrusters 21 Pullups
Rest 1 Minute
AMRAP in 5 Minutes: 15 Thrusters 15 Pullups
Rest 1 Minute
AMRAP in 5 Minutes: 9 Thrusters 9 Pullups

SOURCE: http://www.crossfit540.com/

WOD

Deadlift

3-3-3-3-3

Then:

Max Reps Bodyweight Bench Press

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats