The Chief

Did 2 kippings in a row!!
5 ROUNDS AMRAP IN 3 MIN OF:
3 power cleans (135# and 85#), 6 push ups, 9 Air Squats,1 MIN REST
3+push/2/2+push/2/3

FINALLY!!!!

got ONE kipping!!!! Yeah! David and Michelle were proof and David clarified it .....GOOD!

Outside Hughey

21, 15, 9 kettlebell/dumbell swings(35lbs.), burpees, 100 m sprint between the swings and the burpess, 100 m backwards run from the burpees back to the swings, 100 meter bear crawl = 19:58.........

"The Jack Attack"

21 Pull-ups/21 dips, Run 400 M, 10 Back Squat 115lbs , Run 400M, 7 Handstand Push-ups, Run 400, 10 Clean and Jerk 65lbs, Run 400M = 18:07

Fran

21, 15, 9....Thrusters, pull-ups = 14:02, 65lbs.

Main Site Monday

3 rounds: 400 m run, 21 kettle bell swings(did 1 pood), 12 handstand push-ups(did modified) = 19:42.... terrible! Thats all I can say .... no ones fault but my own

Thruster/Sit-up/Track Run

34:04.... with 65lbs. Thrusters are not my favorite!
400m run, 10 sit-ups, 1 thruster, 10 s, 2 th, 10 s, 3 th, 400m run....so on and so on to ten thrusters

Ring Dips/ Power Clean

9:09... 87 lbs., 15, 9, 6

Sled Drag/Tire Flip

5:15, 5:10.... pulled 160ish pounds

Deck of Cards

28:03, Great WOD, one of my favs! and it was HOT!
No Joker, Pushups, Pullups, Squats, Box jumps

Deadlift

Beat my PR! 153, 175, 195, 205, 215

Clean & Jerk, Bear Crawl, 25 sit-ups

19:20, 4 rounds of: 10 clean and jerk (115# and 95#) I did 87 lbs., bear crawl, 25 Sit ups
I enjoyed the workout, clean and jerks are my favorite!

40, 5, 5, 30 Sprint, Jump, Burpee, Rest!

15:10.... not so good :(
WOD: 10 rounds for time40 yard dash, (shuttle run, 20 yard, quick touchturn 20 yard return), 5 box jumps, 5 burpees, rest 30 seconds between each round-after the 5 burpees you will remain laying on the turf face down for the 30 sec rest,to begin the sprint you will quick start from the lying position

1/2 Murph

"Murph"
Run 0ne mile, 300 Squats, 200 Push-Ups, 100 Pull Ups, Run one mile
I Did:
1/2 Murph- Ran 1 mile in the beginning and 1/2 mile to finish = 49:00
1/2 Murph is...Run 1/2 mile, 150 squats, 100 push-ups, 50 pull-ups, run 1/2 mile

Snatch, Jump, Burp

17:16, slowwwww! But did RX'd! Yeah!!! 21, 15, 9 = 35 lbs dumbell snatch, 24"box jumps, burpees

Hang, Jerk, Run

19:43, feel ok with that! I can totally tell that my mind has not been focused on my body lately!!! SAD!
WOD5 Rounds For time:7 Hang Power Cleans (65 lbs), Push Jerk, 400M Run

Squat Clean/Overhead Carry

27:34..... not too shabby! All day field day then a workout! It was hard!

2000 Row

10:32....Hurt my right ass cheek, took the day off from squats!

Sumo Deadlift/Weighted box jump

Sumo-65lbs...12lb med. ball.....8:07

5 rounds...thrusters/burpees

WOD 2:
7 Double Kettlebell Thrusters - Men (2) 24KG/Women (2) 16KG
11 Burpees
5 Rounds for Time!

11:47

Walk Lunge/box jumps, pull ups

Four rounds for time of:100 ft Walking lunge, carrying dumbbells 2 sets with 20/2 with 15, Box Jump, 30 reps, pull-ups, 20 reps

Sucked.........37:27

4800 Row!

Wow....that explains it all. That was hard! 24:47....

Nona

33:25, liked the WOD!
Row 500M
Then 30,20,10 of:
Hang Cleans (65#), Pull Ups, Kettle Bell Swings (1 pood), Burpees

Deadlifts

180, 190, 200, 210, 215, 220

Fight Gone Bad

Score 200, Beat my last score by ONE point!!!!! YEah!

Danny

2 rounds + finished box jumps for round 3
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Jackie

14:45, great wod!
"Jackie" = 1000M row, 50 thrusters, 30 pull ups

Push, Push Press, Push Jerk

Press:65/70/75 Push Press: 80/85/95 Push Jerk: 95/105/110(x2, :( 1 failure) Warm-up: Did finish the mile right at 10 min....I was struggling!

The Chief

Not too bad!! 4/4/4/3/3

3 Power cleans
6 Push Ups
9 Squats

Helen

Great WOD! 14:11 - 35 lb. kettlebell
Helen-pull ups + push ups
Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Push-ups

Cross Fit Totals

Loving our new space!!! :)
Press:70/75/75, Squat:135/155(F)/145, Deadlift:185/200/210Totals: 430.....lb for lb - 2.8

Row 1500 +...Thurs. 4/9

Row 1500 - 7:30
Daily Minute-Squats - 44
AMRAP as many rounds as possible:1 Skin the cat, 3 Static L-Pull-ups, 10 Broad Jumps, 15 Superman's - 4

Pain Storm

20:11, Nice WOD, it was a tough one!
WOD:
"Pain Storm"
10 front squat, 10 push press, 10 thrusters (Men 95# and Women 65#)
2 box jumps, 2 pull ups, 2 burpees.....
8, 8, 8 /4, 4, 4
6, 6, 6 /6, 6, 6
4, 4, 4/ 8, 8, 8
2 , 2, 2/ 10, 10, 10

Running Cindy!

Liked it! 26:22, jumping pull-ups(will I EVER get my pull-ups?), modified push-ups, tried to start with "real" ones but couldn't hang!

WOD:
Running Cindy-For Time:
3 rounds- (5 Pull-Ups , 10 Push Ups, 15 Squats), run 400(2 laps), 3 rounds, run 400, 3 rounds, run 400, 3 rounds, run 400, 3 rounds

Sumo Deadlift high pull/Push press

7:56 with 65lbs.

whatever!

35:03, loved the WOD! intense workout!
Complete 5 rounds
10 each arm - kettle bell or dumb bell snatches from ground to overhead
20 box jumps (M:24"/W:20")
30 front squats with the kettle bell used in the snatches
200m run

Deck of Cards

32:05, nice WOD

push-ups, pull-ups, squats, box jumps, jokers=21 burpees!

Deadlift 3,3,3,3,3

Beat my personal record by 24lbs., yeah!
88/108/128/154/164/169/174/179/184

300

Liked the WOD.....it was brutal though! 29:38

25 Pull-ups (50 if jumping/assisted)
50 Deadlifts
50 Push-ups
50 Box Jumps
50 Knees to Elbows
50 Clean and Press
25 Pull-ups

Front Squat

95, 95, 105(2x), 100(3x), 95 Still sore from Friday ....just not feeling it. Need to work on positive thinking, eating right and focused workouts!!!

Nifty, Fifty

1 lap, 10 cleans, 1 lap, 10 pull-ups, 1 lap, 10 clean and jerks, 1 lap, 10 box jumps, 1 lap, 10 burpees, 1 lap
8:50, 65lbs. (rx is 95lbs)

Fri. 3/20-Pull-ups/Push press

This WOD was interesting and a killer on the arms and shoulders....
5, 10, 15, 20, 15, 10, 5 - Pull-ups and Push press
Since I cannot do pull-ups I got to do 3x the amount on "assisted" pull-ups!
15, 30, 45, 60, 45, 30, 15! = 23:22

Wed. 3/18- OHS

Overhead squats, 3,3,3,3,3
45, 55, 65, 75, 85(2x)

Barbra

Barbra is ruthless! I liked it though.... 42:54

5 rounds
20 - pull-ups
30 - push-ups
40 - sit-ups
50 - squats

Press 3,3,3

press - 65/65/70
push press - 75/80/95
push jerk - 95/100/100

Felt pretty good, had to rush through unfortunately!

Clean & Jerk & Throw

10 Rounds, 67 pounds with Michelle... and it was outside workout, loved it!!!!

Clean and Jerk, minute by minute

77lbs. - finished 8 rounds
Lifting 1 at minute 1 and move up 2 at 2, 3 at 3 ......

micheal

26:10, enjoyed the WOD! did 50 on first round and dropped to 25 on the last two rounds!

1500m - Rower

I love the rower!!! It is a great workout... not too shabby on my time, could improve - 7:07

Squat Cleans 3,3,3,3,3

Not my favorite, just got REALLY angry with myself! 75/85/87/77/82

Friday, Feb 27th-Fight Gone Bad

199, could have been 200 but I fell on my last box jump!!! Quite funny! Loved the rower too by the way!!!

Karen

I am not a fan of Karen! I was a slacker on this one, becuase it gets me before i even start! Time: 13:45/20lb med ball

Sumo Deadlift High Pull/Ring dip

65 lbs. rx, 10:48! Felt pretty good after this WOD, it was good!

Front squat-3,3,3,3,3

75/85/95/105/110
Tried to get 115, did it one time and could not handle it! :)

Cindy

Normally as many rounds as possible in 20 minutes...

5 pull-ups
10 push-ups
15 air squats

Completed 9 rounds in 10 minutes so that we could play Hoover ball outside!!! Fun!

Push Press/Weighted Box Jumps

65lbs.push press, 25lb. weighted box jumps.... Those box jumps punked me out, but with a little work and people pushing me (aka -both Hughey's & David)= complete!
Time - 11:05

Deck of Cards

20:58

Heavy thrusters, OHS

Heavy thrusters and overhead squats

only 45lbs. - 10:58
Muscles are yelling at me!!!

"The Chief"

75 lbs. - Clean
Regular and modified push-ups, really tried regular the whole time :(
5 rounds - 4, 3, 3.75!!!, 3, 4

I agree with Jessica, awesome 5:00 group and workout, it was exciting!

Overhead Relay

107lbs.... that is it!

100 thrusters

14:52, 45 lbs.

1/30 - Fran

12:38, 65lbs. thruster, pullups

1/29 - Grace

4:55, 30 reps 67lbs. clean and jerk

1/28 -21,15,9

14:08, Burpees, straight into box jump for jumping pullups
Crazy WOD

333,Overhead 333, Front 333, Back Squats

Not wanting to post these ;( Feel like I should have been able to add more weight but ...

Overhead 55, 65, 70
Front 70,80, 90
Back 95, 95, 100

Kool Aid, Seriously?

26:40, that was killer! I am not sure the name should be kool aid because i like kool aid!

WOD - Sit-ups, back extensions, thrusters, and pullups (3 sets with different reps)

Four little bears!

WoW!!! That is about all that I have to say!

25 sit-ups
bear crawl back and forth
25 weighted box jumps

4 rounds! - 17:46

1,2,3,4,5,.....

11:56, 135lbs

ok, my hands hurt!!!! :)

3,3,3

Push - 45/55/60
Push Press - 60/65/75
Push Jerk - 80/85/85

Not too shabby?... always want more though!!!
Kippings - one of these days!

100 Burpees

16:26

"OX" - 21, 15, 9.....

21, 15, 9 - 5 laps - 9, 5, 21

Done in 21:55 - 35 lbs.

3,3,3,3,3 Deadlifts

Nice WOD! 120, 130, 140, 150, 160(MAX) and that will do it!

Fight gone bad...explains itself!

168, yes it was a tough one!

Deck of Death?

Good WOD! I liked it but it seemed like I had more than 52 cards!!!

27:00
(I can do better than that!)

Back to Helen

This WOD was on December 31st

Helen the Great!

yes i did like this workout...
14:04, great last workout of the YEAR!!!

HAPPY NEW YEAR!!!