"Crossfit Total", run

1 rep max of squat, sholder press, deadlift
Did in wrong order today.
Sp= 155
Sq= 205
Dl= 365
Total= 725
then an easy run

Tabata something else

Pull-ups 11,10,10,8,8,8,8,8=71
Push-ups 16,16,12,10,10,10,10,8=92
Sit-up 15,15,15,14,13,10,11,12=105
Squats 14,15,15,15,15,12,15,20=121
Total=389

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps

30 Pull-ups
Run 800 meters

full squat cleans
sets as broken as a politician's promises
stopped the clock to run to the truck for an alpha call and back
Brutal!
40:46

150 burpees

at the station
14:58

row/press

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
sub'd
65lb SDHP
dumbell presses
first 10 with 70lbs
55lbs for the rest
19:40

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
did at the station with Blaine
8:07

5K run

a leisurely run with the wife and the Ehrlichs,
followed by 50 burpees,

snow lunges

400m lunges
did 400 steps instead
20:59

family run

a little run with the family

a few exercises at the park

good family fun!

station work-out

20 of:
wallball,box jumps, sit-ups with ball, pull-ups, dips, swings 1.5pood, sledge, log flips
everyone finished just after 10 min

class

10,9,8,7,6,5,4,3,2,1 of
thrusters,slams,run
push-up,step-up,run
crunch,squat,run
push-press,lunge,run
good times!

Painstorm

5 rounds for time of:
10 Man makers
20 Dumb Bell deadlifts
30 Single Dumb Bell snatches ( 15 per side)
40 Single overhead lunges ( 20 per side)
50 Dumb Bell swings

35 lb dumbells
1:11:11

At station with: Blaine, Mike, and Alex Caban
Brutal!

5K run

raindeer run
with Shae & Morgan ( first mile )
with 20 lb vest
30:12

station 10 with Bob

Working at station 27. Went to 10. Did 1/2 mile, farmer's walk, high-rise back up stairs x4, push-ups, sit-ups. total run 3 miles

FSFC

A good work-out at fire college:
stairs, hose pull, pulleys, pull-ups, the large stone, in gear

"Nancy" then "Elizabeth"

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

After first 7 reps at 95# had to stop clock to change weights,
it wasn't going to happen at 95 lbs for 69 more reps.
sub'd 75 lbs
19:26

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

sub'd full squat cleans( a whole different animal from power cleans!)
with 45 lb dumbells
bar dips with an extra 35 lbs
19:42

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

had to sub a 50# DB
8:48
Did it at the station with Joel and Blaine.

Later a 2 mile jog with Shae

30 Muscle-ups for time

Did 30 jumping MU 6:24
then 30 sit-ups with 20# ball
30 SDHP with 45#
30 lunges
30 burpees
12:55
a busy day at the station

station work-out

21-15-9 of:
box jumps
dips
sit-ups with ball
log flips
push-press 45#
burpees
22:15

5k run

turkey trot
23:14

"The Filthy Fifty"

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, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

sub'd supermans for back extensions
sub'd sledgehammers for DUs
got a call at 15:00
returned and completed.
total time 23:04

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

DL 275#
Hammer strength 180#(too light) 200# after 8
need to bump it up more next time
cleans 115#
did full squat cleans this time, brutal!
32:52

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
5:52
same as last time
I found out I actually have to breathe during the sets

G.I. Jane with vest

100 burpee pull-ups with 20 pound vest
18:59
then a 2 mile run

Class

Did class:
1 1/2 mile run
lots of lunges
tire flips
pull-ups
abs etc..

Cards at the Station

Used the deck of cards:
95 pull-ups
95 kettlebell swings
95 sit-ups
95 push-ups
60 log flips

Deadlifts 3s

Deadlift 3-3-3-3-3 reps.
275
325
345
345
345

400mx4

Did this one after the squats
1:38
1:34
1:34
1:34
2 min in between

Back Squat singles

down to the meterbox
135
225(too shallow)
185
205
225(F)
185(F)
155x5
I used to be so much stronger with shallow squats! LOL

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

still have to do jumping muscle-ups
13:50

Punishment at the Park

meet with station 24 at Liberty Park

10,9,8,7,6,5,4,3,2,1 of:

20 pound wallball over the swing set
pull-ups on monkey bars
box jumps on bench of picnic table
kettlebell swings
burpees
Blaine and I: 21:39

"Isabel"

For time:
Snatch 135 pounds, 30 reps

had to scale to 109 lbs( odd weights )
my form is just too horrible at this point for 135#
3:39

then did:
30 burpee pull-ups
6 hose pulls
30 1 pood KB snatches
30 1.5 pood KB snatches
30 frog sit-ups

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

DL as rx'd (felt good)
HSPU, piked off my truck
4:19

Cleans and Front Squats

worked on getting full squat cleans
max 155 lbs
most done with bar or 95 lbs

worked on front squat form
95x5,145x5,165x2,145x3,95x5,115x5,135x5

" JT " running

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

everything as broken as a politician's promises
ring dips down to singles at the end
HSPUs a few handstands with microscopic pulses for presses, 17
the rest pikes

19:40

pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

16 even

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

sub'd a dozen trips up and down the stairs
GHDs( touching the floor side to side )
back extensions24:34

"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.

Did it at the station with Blaine and Mike.

pull-ups: 14,12,10,10,8,7,7,7=75
push-ups: 20,15,15,12,12,10,10,8=102
sit-ups: 19,16,14,14,12,12,12,11=110
squats: 17,17,15,15,15,14,14,14=121
total=408
My best yet!!

Class

Slamming

and

beating


and


lifting

and


Flipping


Great Fun!

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

had to use the hammer strength for the benches
Bench press 185#
26/18/14/13/12=83
pull-ups
20/16/15/12/10=73

"Fran"

Three rounds,
21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups

5:52

Class

tire flips,
tire throws,
kettlebells,
etc...

Run 10K

59:35

"Crossfit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

squat-255
press-145
deadlift-365
total= 765

felt good!

" Helen "

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

10:16

firestation

In the pouring rain
Did 20s of:
box jumps ( actually top of picnic table jumps )
log flips
bar dips
sit-ups with 45# bar
wall balls
burpees
sledgehammer to our log/kaiser replacement
10:12

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.

Did a modified Linda at the station with the crew
DL 110# DB
incline push-ups
95# cleans
15:12

10K

ran a 10K
57:41

class

Did class outside:
tire flips
kettlebell juggling
push-ups( fun after Murph )
burpees
etc...

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

First time with 20 pound vest
53:31

Tabada

At the station
Tabada intervals of:
sledgehammer:16,14,14,14,13,13,14,15=113
push-ups:20,16,15,15,13,13,11,11=112
sit-ups with 45# bar:5,6,6,6,6,6,6,6=47
burpees:4,6,6,5,5,5,5,6=42
total=314

Squats & Jumprope

Five rounds for time of:
50 Squats
100 Rope jumps
11:07

Tabata something else indeed!

Tabata intervals with the following exercises:
Wallball: 11,11,11,11,10,11,10,10=85
Push-up: 26,20,14,12,10,10,10,10=112
KB swings: 10,9,11,11,10,10,10,10=81
Box jumps: 10,11,10,10,12,12,11,12=88
Squats:15,15,16,15,18,15=94( missed 2 rounds due to a call)
Sit-up with ball: 5,10,9,8,8,8,7,8=63
Superman: 11,14,15,16,14,17,15,14=116
Pull-ups: 10,6,7,6,6,6,6,6=53
Total=692

weighted pull-ups

singles
45,70,80(nose),70,70,55,55,55,45

class

Shae and I taught class
1/4 mile of lunges
tire flips
kettlebells
etc..

Firestation 21,15,9

21,15,9
box jumps( top of picnic table)
log flips
kettlebell swings ( 1.5 pood, switching hands)
sit-ups with 20# med ball
burpees

Blaine 20:45
Dave 21:25
Mike 26:05

Deadlifts

knew there would be no records for me today
but could not let it pass,
I need the work too bad!
225x1
295x1
345(F)
295x3
315x1
315x1
315x1
315x1
295x1
295x1
295x1

Playing Cards

At the station, used a deck of cards, did:
sit-ups with ball 81
lunges 100 each leg
burpees 107
box jumps 100
35:17

Class

did a circuit in class.
box jumps,TGU, manmakers,jumprope,wallball,heavybag carries,etc...
Shae and I teaching class with Blaine and Leah, good times.

Double unders & Thrusters & Pull-ups

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups



DUs went like this..SU,SU,DU,. SU,SU,DU,
I need help getting more than one in a row!
thrusters with 45# Dumbells 5x5
( thrusters always kill me)
PUs
as rx'd
24:19

"Cindy"

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

Did at the station with Blaine.

22 even

"Nicole"

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

21,18,15,13,13,12=92

Fire!

21,15,19 of:
logflips
sit-ups
wallballs
boxjumps
burpee pull-ups
waiter walks
ring push-ups ( had to try these after the video!)

interupted by a structure fire!
everyone did awesome!

SDHP & Thrusters

Five rounds for time of:
95 pound Sumo deadlift high-pull,
15 reps
95 pound Thruster,
15 reps

as rx'd
all sets broken
SDHP 8,7
Thrusters 5x3( they always punish me! )
19:42
Brutal!

Muscleups

30 muscleups for time

30 jumping MU 5:59
then:
30 bar dips
30 OHS 45#
30 SDHP 1.5 pood
30 kettlebell snatches(15R,15L) 1 pood
30 lunges with 50# dumbells
30 log flips
30 pull-ups
27:37 with MU

"Grace "& "Isabel"

"Grace"
135 pound Clean and Jerk, 30 reps
12:25

"Isabel"
For time:Snatch 135 pounds, 30 reps
dropped it to 95 pounds
5:57

then for fun did :
30 box jumps
30 burpee pull-ups
30 dumbell swings 50 pounds
30 push presses 95 pounds
30 trips up and down the stairs

Michael

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

sub'd supermans for back extensions

feet anchored sit-ups

18:39

Row & Wallball

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

display not working on rower
did 1 stroke per 10m
otherwise as rx'd
15:43

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

still working on HSPU but trying to get them very vertical and deep

6:05

Power Cleans

3-3-3-3-3 reps
135x3
179x3
199x1( multiple fails )
179x3
189x1,x2
179x3
my form still needs SERIOUS work!

Shae's class

lunge-o-rama,
boxjumps,
burpees,
push-ups

Double-unders & Squats

Three rounds for time of:
50 Double-unders
75 Squats

ran at rope at bottom of kneecap level, jumped it as sub for doubleunders
squats as rx'd
14:27

Fat Fran

Three rounds,
15-12-and 9 reps,
for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups


started as rx'd
after 3 reps I knew that the 135# would not happen
115# after that
45# pull-ups
14:58

Pull-up & Deadlift

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps
24:55

Presses,Jerks

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 115,125,135,140(Fx2),135,135
PP 135,145,145,145,145
PJ 135,145( my form stinks!) work-out cut short

Front Squat

singles
145,145,165,165,185(shallow?),185(S?),185(fail),165,165,145

Filthy Fifty !

Everyone did awesome! Great effort!

For time:

50 Box jump, 24 inch box (sub'd 15" onto picnic table)

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions (sub'd supermans)

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders (sub'd ball slams with bowling ball)

27:00

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

as rx'd
at station with Blaine
9:40

Structure Fire!

We were not able to do "Helen" today due to a fire. We plan to do it in the morning.

By the way, all the crew did a great job!

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips


Power cleans 135 lbs
weighted dips
13 with 45 lbs
23 with 35 lbs
last 9 2x1
15:11

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

had to sub 65 pound OHS
15:13

Blaine and I did this one after the CrossFit Total
A good one!

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS 225 felt good, 255 too shallow
SP 130 have done better
DL 325 was easy, failed on 375( this time! )

sit-up/superman

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions


we did this one after a nice farmer's walk,push-up,log flip/relay race at the firestation.

sub'd sit-ups / supermans
Steph 5:50
Blaine 6:05
me 6:40
Kenny and Mike also

Juggling

Just a little work on kettlebell juggling and OHS.
OT at station #24.

20s

A fun work-out at the station today!

20 reps of everything for time
Burpees
Dips
Pull-ups
Push-ups
Wall balls
Box jumps
Kettlebell Swings 1.5 pood
Log flips
Sumo high pull 65#
Turkish get up 15#( heavier next time)
Push presses 65#
Sit-ups
Farmer’s walk 200’ 75# dumbells
supermans

17:47

Muscleups

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

tried/failed regular MU
jumping, 6 rds
7 was just over time
8 after a min rest
ran 4 miles

Lunges

400 meter walking lunges
352 steps
17:02

then an easy 1 mile run

Fran!

7:10
used #45 dumbells
had to pause to breathe!
sets broken
former times: 9:46,11:42,9:42

Deadlifts!

Deadlifts!
205x1
255x1
305x1
365x1
375 failed twice
305x2
325x1
325x1
345x1
Felt good today! Still working on form.