"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

I sub'd 100 strokes on the rower
75 lb dumbell swings ( I like the KB much better! )
only did 3 rds
29:05

"Cindy"

a sad and pitiful 17 + pull-ups
paying for the bad eating, extra weight, and missed work-outs

"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 ( did supermans )
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders ( did log jumps )
31:42

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
sub'd 21 pull-ups and 21 dips for muscle-ups
18:08

worked on double unders, handstands, spilt jerks.
managed something like a correct split jerk with 145 lbs

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
did at the studio with Blaine
felt good, deadlifts still need tons of work!
5:50

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

at the station, got 2 rds and started the 3rd, got a call

2 rds in 13:26

Firefighter Fran

89 pound bar
boots,pants,coat,pack,mask, not on air
15:19

Linda..light

10,9,8,7,6,5,4,3,2,1 of:
deadlift 225 pounds
benchpress hammerstrength 185 pounds
hanging power cleans 115 pounds
15:48

Burpee Challenge Complete!

196 Burpees today
box jump burpees, jumpinmg muscle-up burpees, clean and jerk burpees, donkey burpees, lunge burpees, log flip burpees, power clean burbees, burpee pull-ups, and some plain old burpees
Burpee Challenge Complete!

reindeer run

5K reindeer run

170 burpee/log jumps
4854 down, 196 to go.

AMRAP in 20 min
5 reps 205 lb deadlifts
10 reps burpees
13 rounds even

4684 down, 366 to go.

Day eighty six of the Burpee Challenge.
308 burpees done today.
100 during dogwalk/burpees
208 during class. 1 min on 30 seconds off x15
4554 down, 496 to go.

Day eighty five of the Burpee Challenge.
336 burpees done today during class. 3 min on 1 min off x10
4246 down, 804 to go.

Clean and Jerk 1-1-1-1-1-1-1 reps
135,155,179,179,155,155,155,155

Day eighty four of the Burpee Challenge.
330 burpees done today!
3910 down, 1140 to go.

Another nice day of take the dog for a walk, stop and do burpees.
Day eighty three of the Burpee Challenge.
3580 down, 1470 to go.

Day eighty two of the Burpee Challenge.
3497 down, 1553 to go.

Day eighty one of the Burpee Challenge.
3415 down, 1635 to go.

Another nice day of take the dog for a walk, stop and do burpees.

Day eighty of the Burpee Challenge.
3334 down, 1716 to go.

Heavy Thrusters
at least 10 sets of 1-3 reps, most with 145 lbs
sets of 10 burpees in between
100 burpees

Day Seventy nine of the Burpee Challenge.
3254 down, 1796 to go.

Back Squat 5-5-5-5-5 reps
135,189,209,225,225

Did 100 burpees today.
Day Seventy eight of the Burpee Challenge.
3154 down, 1896 to go.

Day Seventy seven of the Burpee Challenge.
3054 down, 1996 to go.

Day Seventy six of the Burpee Challenge.
2977 down, 2073 to go.

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

89 pounds
sub'd 15 burpees for run

18:07

51 up on the burpee count
Day Seventy five of the Burpee Challenge.
2901 down, 2149 to go.

"Fight Gone Bad"

BJ 28,25,20
SDHP 23,28,20
WB 15,12,10
PP 10,15,15
Burpee 14,10,11
total=256
I knew this was not going to be my best performance, but I sure felt better after having done it!

I had already done my burpees for the day as well.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
Post time to comments.

I did 3 rounds
did burpee pull-ups
it was interesting and it got my burpees done for the day.
21:04

Day seventy two of the Burpee Challenge.
2628 down, 2422 to go.

Power clean 1-1-1-1-1-1-1 reps
135
155
185
185(F)
155
175
195(F)
185

Day seventy one of the Burpee Challenge.
2556 down, 2494 to go.

Day seventy of the Burpee Challenge.
2485 down, 2565 to go.

"Ike and Tina"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

13 even!

Day sixty nine of the Burpee Challenge.
2415 down, 2635 to go.

Had to do yesterday's and today's.
Day sixty eight of the Burpee Challenge.
2346 down, 2704 to go.

Day sixty six of the Burpee Challenge.
2211 down, 2839 to go.

Day sixty five of the Burpee Challenge.
2145 down, 2905 to go.

Thruster 1-1-1-1-1-1-1 reps
115
135
145
155
165(F)
135
145

Day sixty four of the Burpee Challenge.
2080 down, 2970 to go.

Day sixty three of the Burpee Challenge.
2016 down, 3034 to go.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

15:31

Day sixty two of the Burpee Challenge.
1953 down, 3097 to go.

Day sixty one of the Burpee Challenge.
1891 down, 3159 to go.

Squat clean 1-1-1-1-1-1-1 reps
95,115,135,145,155,165(F),165(F)

Day sixty of the Burpee Challenge.
1830 down, 3220 to go.

Day fifty nine of the Burpee Challenge.
1770 down, 3280 to go.

@ 65% of Body Weight (120 lbs)
25 x Deadlift
25 x Box Jump
20 x Deadlift
20 x Box Jump
15 x Deadlift
15 x Box Jump

rest three minutes, then:

@ 70% Body Weight (125 lbs)
20 x Deadlift
20 x Box Jump
15 x Deadlift
15 x Box Jump
10 x Deadlift
10 x Box Jump

rest three minutes, then:

@ 80% Body Weight (145)
15 x Deadlift
15 x Box Jump
10 x Deadlift
10 x Box Jump
5 x Deadlift
5 x Box Jump

16:49

Burn Trailer

Day fifty seven of the Burpee Challenge.
1653 down, 3397 to go.

Ten rounds for time of:
12 Burpees
12 Pull-ups

Did 120 burpee pull-ups

18:37

1498 down, 3552 to go.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
8 rds + thrusters

Day fifty two of the Burpee Challenge.
1378 down, 3672 to go.

Day fifty one of the Burpee Challenge.
1326 down, 3724 to go.

"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

Did box jumps and back extensions on the big tire.
sub'd tuck jumps
33:16

This worked out perfect
Day fifty of the Burpee Challenge.
1275 down, 3775 to go.

Day forty nine of the Burpee Challenge.
1225 down, 3825 to go.

Since I missed the work-out with squat cleans I did squat clean burpees 115 lbs.
Day forty eight of the Burpee Challenge.
1176 down, 3874 to go.

" Cindy "

23 rounds even

Day forty seven of the Burpee Challenge.
1128 down, 3922 to go.

Day forty six of the Burpee Challenge.
1081 down, 3969 to go.

Deadlifts

Deadlift 3-3-3-3-3 reps
225x3
275x3
319x3
339x3
349x2(3F)

Day forty five of the Burpee Challenge.
1035 down, 4015 to go.

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
as rx'd
20:00

Day forty four of the Burpee Challenge.
990 down, 4060 to go.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

sub'd 6 times up and down the stairs for the run
managed to do all GHSU and deads as rx'd
44:39

was ahead a few burpees, did 21 to finish todays
when posting this I realized I had missed a couple somewhere, did 2.
Day forty three of the Burpee Challenge.
946 down, 4104 to go.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
18:10

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees
Did at station 20 with Blaine helping with my MU form.
jumping MU
20:55

Day forty one of the Burpee Challenge.
Did 105 as part of today's work-out
923 down, 4127 to go.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
should have scaled this one today
my form was better on the front squats this time, but after 12 of them I was done!

Day forty of the Burpee Challenge.
818 down, 4232 to go.

"Barbara"

Finally got Barbara done!
It felt good!
During the second round I got a call, came back and finished. Took a 2 min break after round 2.
2:51
3:17
3:01
3:20
3:55

Did yesterday's and today's burpees

Day thirty nine of the Burpee Challenge.778 down, 4272 to go.

Very hectic day!
Cleaning, painting, moving the studio.
I didn't even get my burpees done!

Day thirty seven of the Burpee Challenge.
703 down, 4347 to go.

Day thirty six of the Burpee Challenge.
666 down, 4384 to go.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

7 rounds even.

Day thirty three of the Burpee Challenge.
felt so good after the work-out I did a little jog and banked burpees for the next two days

630 down, 4420 to go.

Day thirty two of the Burpee Challenge.
528 down, 4522 to go.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
26,15,15,15,12, 1/2 run, all runs with Nebo

I knew this was not going to be my best effort
but I wasn't going to let that stop me from doing it

Day thirty one of the Burpee Challenge.
496 down, 4554 to go.

"Jello Legs"

Four rounds for time of:
Run 400 meters
50 Squats
14:26
Last time I did this was before the cert.
The squats and overall time much better this time!

Day thirty of the Burpee Challenge.
465 down, 4585 to go.

Day twenty nine of the Burpee Challenge.
435 down, 4615 to go.

Day twenty eight of the Burpee Challenge.
406 down, 4644 to go.
Cheat day

sick, but feeling better today, still did the burpees
Day twenty seven of the Burpee Challenge.
378 down, 4672 to go.

sick today, still did the burpees
Day twenty six of the Burpee Challenge.
351 down, 4699 to go.

resting today, still did the burpees
Day twenty five of the Burpee Challenge.
325 down, 4725 to go.

started "Nicole" did 25 pull-ups and 2 runs, got a call. when I came back I wasn't feeling well at all. But did the burpees.

Day twenty four of the Burpee Challenge.
300 down, 4750 to go.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling ( 45 lbs on one end of olympic bar )
over and back as one rep
Push-ups
17:35

Day twenty three of the Burpee Challenge.
276 down, 4774 to go.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

started with 115lbs and they were just too ugly to continue, dropped to 95lbs
4:03

Day twenty two of the Burpee Challenge.
253 down, 4797 to go.

"Filthy Fifty"

at the firestation
18:57 in got calls, hour break
8:47 to finish
27:43 total
sub'd good mornings and tuck jumps
did 10 doubleunders but were so slow I was losing the intensity
This also was my burpees for yesterday and today + nine for tomorrow

Day twenty one of the Burpee Challenge.
240 down, 4810 to go.

Rest day for me today.
Will do the burpees as part of the filty fifty tomorrow.

A nice easy jog at Jervey Gant. Then the burpees.

Day nineteen of the Burpee Challenge.

190 down, 4860 to go.

"Grace"

135 pound Clean and Jerk, 30 reps
5:01

One month in the zone. Feeling good!
Day eighteen of the Burpee Challenge.
171 down, 4879 to go.

"Michael"

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

12 times up and down the stairs instead of the run
first 35 GHD then incline SU
back extensions
25:48

Seventeen in the steamroom.
Day seventeen of the Burpee Challenge.
153 down, 4897 to go.

"Fran"

7:19
always the thrusters that get me

Day sixteen of the Burpee Challenge.
136 down, 4914 to go.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
5 + cleans & push-ups
4 + cleans
4
4
4

Day fifteen of the Burpee Challenge.
120 down, 4930 to go.

Day fourteen of the Burpee Challenge.
105 down, 4945 to go.

Day thirteen of the Burpee Challenge.
91 down, 4959 to go.

Clean and Jerk

Clean and Jerk 3-3-3-3-3 reps
power cleans & jerks
gotta work on getting under it with arms locked
135x3
150x3
165x3
179x2(3F)
160x3
175x3
179(F)

Day twelve of the Burpee Challenge.
78 down, 4972 to go.

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

53:45
squat cleans were brutal!
ran with Nebo

Day eleven of the Burpee Challenge.
66 down, 4984 to go.

Five rounds for max reps of:

Body weight bench press
Pull-ups
Body weight back squat

Benchpress 185 lbs
8,9,8,7,7=39
Pull-ups
30,25,26,26,22=129
Squat 180 lbs
6,5,6,5,6=28

Day ten of the Burpee Challenge.
55 down, 4995 to go.

"Fight Gone Bad"

Bj 23,15,14
WB 22,15,12
SDHP 25,15,15
PP 18,12,10
Burpees 13,10,12
total= 236
first round felt good
2 & 3 a wind-sucking grind

Day nine of the Burpee Challenge.
45 down, 5005 to go.
Did yesterday's and today during FGB

Day seven of the Burpee Challenge.
28 down, 5022 to go.

"Linda"

Deadlifts 285 lbs
Benchpress 179 lbs
Cleans 125 lbs power cleans
27:33
Broken up by a couple of calls.

Day six of the Burpee Challenge.
21 down, 5029 to go.

Day five of the Burpee Challenge.
15 down, 5035 to go.

Deadlift x3

Deadlift 3-3-3-3-3 reps
225x3
295x3
345x2(3F)
345x3
355x1(2F)
315x3
315x3
Day four of the Burpee Challenge.
10 down, 5040 to go.

Back Squats

Back Squat 3-3-3-3-3 reps
185x3
205x3
225x3
255x1
255(F)
205x3
205x3
Day three of the Burpee Challenge.
6 down, 5044 to go.

Push jerk

Push jerk 3-3-3-3-3 reps
95x3
115x3
135x3
155x3
165x3
175(F)
135x3
155x3
Day two of the Burpee Challenge.
3 down, 5047 to go.

Day one of the Burpee Challenge.
1 down, 5049 to go.

weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps
Did after the 400 m runs at station
55lbs
65lbs
80lbs
90lbs(F)
85lbs(F)
65lbs
85lbs
90lbs

400 m x 4

Four rounds for time:
Run 400 meters
Rest 2 minutes
1:27
1:29
1:32
1:35

"Nasty Girls"

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

sub'd jumping MU
14:42

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

worked on handstands for 5 min
then completed the rest
20:13

Front Squats

Front Squat 10-10-10-10-10 reps
95x10
115x10
135x10
140x4
115x10
felt pretty good!
then did a tabata run afterwords
8x3

"Murph"

This crushed me today!
bunker gear and airpack for first mile and 4 rds 5,10,15.
Pack through first half.Without second half. Calls in between.
Aprox 1 hr 20 min

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

In the rain on the fringes of Fay.
At 4:45 minutes into it we were interrupted by a call.
Came back and finished
15:30

Deadlift

Deadlift 1-1-1-1-1-1-1 reps
295
365
405(F)
385(F)
365
315
315
I thinked I jumped up too fast.
still not sure I was running it up the legs/tightening back/shoulders

"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.
Post total reps from all 32 intervals to comments.

Pull-ups- 13,13,10,9,6,5,5,6= 67
Push-ups- 15,15,12,9,8,7,8,9= 83
Sit-ups- 17,15,13,12,12,10,10,12= 101
Squats- 14,15,12,12,10,12,12,16= 103
Total= 354

Man-Fran

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

used 135 lbs for thrusters, groups of 3, cleaned off the ground
sub'd jumping muscle-ups
23:50
a few mins of wife/dog time included

Zone

First day on the zone !!

Pull-ups and Dips

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

sub'd regular bar dips
almost all were sets of 5
35:12

" Fran-Coretastic "

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Thrusters done in sets of 5
last rd sub'd foot anchored SU and supermans
38:34

"CrossFit Total"

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

We messed up order and did SP first

SP-165
Squat- 255 parallel
DL-400
Total= 820

Everything feels so much better doing it correctly!
The cert was a huge help!

level 1 cert day 2

worked on more moves with the PVC
Did a fun little triplet of:
row 250m
15 box jumps, 24"
15 wallballs, 20lbs
as many rds in 10 min.
Did 2 rds plus row & Boxjump
some people did 4 +
awesome!

VA Cert!

Went to the level 1 cert in VA!
Day one did bottom to bottom tabata squats
lots of work on the 9 fundamental movements with the PVC
ended the day with "Fran" 8:59
awesome!
http://www.flickr.com/photos/29567306@N08/
http://www.flickr.com/photos/dan-reshef/sets/72157606666851756/
http://www.flickr.com/photos/23219104@N06/sets/72157606681749349/

workout with 24

Complete as many rounds in 20 minutes as you can of:

15 elevated push-ups
20 squats
200 m run

completed 6 rds, did Pu, Sq and started run on 7

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
Did at Oak Griner.
11:12

"CrossFit Total"

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

squats- 225, 245 too shallow, couldn't count it ( video )
press- 155
deadlift- 385
total= 765

"Tabata 6"

Blaine & I did the following Tabata style:
Squats: 17,15,15,15,16,15,15,16 = 124
Burpees: 5,5,5,5,5,5,5,6 = 41
Got halfway through the Dip round & had to respond to a medical call - Came back & included Adam Noble from St.17 into the WOD so Blaine & I started all over again w/ the following:
Dips: 7,10,7,6,6,4,4,4 = 48
Sit-ups: 19,15,15,14,12,10,10,14 = 109
Box Jumps: 7,7,7,7,7,7,8,10 = 60
Pull-ups: 6,8,6,6,6,6,6,6 = 50
Total: 432

Props to Blaine he beat me good on this one!

"Michael"

3 rounds of:

800 meter run
50 back extensions ( sub'd with supermans }
50 situps

24:12

"Jeremy"

21-15-9

Overhead squats
burpees

It called for 95 lb OHS, I used the 45 lb bar to the meterbox

7:40

"Fran"

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

A new PR!

5:40

It's on you now Blaine !

work-out with 12, row

5 towel pull-ups
10 dips
10 wallballs
15 pushpress 95 lbs
15 burpees
20 kettlebell swings
run the bleachers with hose
3 rds
then had to go to burn trailer for training
came back to station , did a 4th rd with 25 step-ups with hose and one lap to replace bleachers

then did row 200 pulls with dino-rower 5:35

Class

one minute intervals
Burpees
slamballs
bike
farmer's walk
push press
etc..

Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps
used kettlebells & 10# plate
53 lbs
78 lbs
88 lbs
98 lbs
113 lbs (F) x3

class

run 1 lap
30 sit-ups
30 supermans
30 hip thrusts
30 squats

push,dip,press

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

5 rounds
ring dips the weak link

"Filthy Fifty"

For time:
50 Box jump, picnic table seat
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Tuck jumps
at Liberty park with the crew( -Blaine )
27:29

canoeing

Canoeing down Juniper Springs.

Deadlift x5

Deadlift 5-5-5-5-5 reps
135x5
225x5
275x5
325x5
345x1
after one at 345 something in my lower back said "enough for now"

work-out with Station #12

at Westport
4 rounds, 10 reps of:
knees to elbows
farmer's walk
dips
dumbell thrusters
push-ups
burpees
19:30

"Jello Legs"

Four rounds for time of:


Run 400 meters
50 Squats


after yesterdays pullup/pushup
as rx'd
18:14
run just a weak pitiful shuffle
actually felt good doing the squats knowing the cert is coming up

HSPU & L pull-ups

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
push-ups were pikes, felt good
L pull-ups were pretty good, at first
very broken after 9
a bit ugly at the end but stronger than they have been in the past
12:30

Class

squat-thrust-o-rama
swings,push-ups,step-ups,lunges,ball slams,stc..

workout with #24

4 rounds, 10 reps of:

wallball
kettlebell swings
knees to elbows( feet to bar)
run
lunges
burpees
box jumps ( I did to the table top today )
Baine & Joel called away, Blaine drew some blood on the picnic table
very hot and humid

workout with station #24

10 reps, 4 rounds of:

kettlebell swings
box jumps
knees to elbows
burpees
lunges
wall balls
16:30 for me
joel & Blaine 15:00 ( and they jumped to the TOP of the picnic table )

workout with station #24

3 rds of :

kettlebell swings 10 reps
burpees 10 reps
pull-ups 10 reps
wallballs 10 reps

It was a good start for the 24 crew. They haven't done it in a while.

Class

50 reps of:
squats
step-ups
jump ropes
knee-ups
sit-ups

20 reps of:
kettlebell swings
pushpress
bench dips
ball slams
burpees

I did 3 rds

" Games trio "

5 rounds for time of:
275 pound Deadlifts, 5 reps
10 Burpees (with clap overhead while airborne)
7:35

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups (chest must hit the bar to count)
2 do overs
11:42

2 laps around the station with a 2 1/2" line & tire
9:03

Took 5 to 10 minutes between work-outs

Fire

Another fire that caused us to miss our work-out.

" Oly beat down"

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
front squats were a bit shallow
everything but the Deadlifts seriously broken!
41:44
brutal!
Did at station 24 by myself.

"FrankenHelen"

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

as rx'd
at the firestation with the whole crew
in the pouring rain
32:52

"Lynne"

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

used 65lb Dumbells for BP
used an extra 25lbs for PU
16,8
13,8
12,7
11,6
10,5
totals: 62,34

Class

farmers walk, overhead squats, kettlebells, etc..

Fire!

We missed our workout due to a fire.

Everybody did awesome!

"Bad Moody"

log flips, run ( fence to pull-up bar ),
burpees, pull-ups, 1,2,3,4,5,6,7,8,9,10
Did it with Blaine,Joel, and Ryan modified.
18:01

Class

Us and a buddy.
With a buddy ( I had a 1 pood KB )
run,lunge,squat,throw,step-up,sit-up
great fun!

firestation

Just started our work-out when get were interupted by a fire.

A shift

4 rounds, 15 reps each of:
deadlift 223 lbs
squat 185 lbs
dumbell bench press 50 lbs
dumbell push press 40 lbs
hanging power cleans 135 lbs
did with Brent hayden and Sam Empfield
36:21

"Ike & Tina"

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

11 rounds plus 10 thrusters and 8 pull-ups

threes

shoulder press
45 x3, 95 x3, 115 x3, 125 x3, 135 x3, 135 x3 PP
Squats
a bit shallow, still babying the knees
135x3, 185x3, 235x3, 285x3
deadlifts
205 x3, 275 x3, 345 x3, 365 x1

firestation

4 rounds for time of:
1 hose pull
5 log flips
5 deadlifts 185 lbs
5 dips
25 sit-ups
25 push-ups
400 m
in bunker pants and coat

aprox 30 min

class

good class, 1 minute intervals

firestation

1 hose pull
10 squat cleans/thrusters 30 lb dumbells
10 burpee/pull-ups
10 kettlebell swings 1.5 pood
400m lap
I managed 3 rounds
bunker pants,coat,and pack
aprox 40 min.
I was dying!

firestation

4 rounds for time:
5 pull-ups
10 knees to elbows
5 log flips
20 step-ups
1 hose drag
farmer's walk 110 lb dumbells
400m run

33:38

10x10

10 sets of 10 reps for time of:
Pull-ups
GHD sit-ups
Back extensions
Bench press 135 lbs
26:45

Went to the Dr. and got a shot of cortisone in my right knee.
Started a few days fasting today. It didn't seem to effect this work-out.

mash up

Mash up of a couple of work-outs from the main site:
Power cleans 115 lbs
felt like I was cheating, next time full squat cleans or more weight
10,8,6,4,2
box jumps
had to go to the picnic table seat due to the knees
50,40,30,20,10
Thrusters 115 lbs
10,8,6,4,2
sit-ups
50,40,30,20,10
25:45

shoulder press

45x3
95x3
115x3
135x2
something didn't feel right in my right shoulder so I ended it here

"Tuesday Morning"

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
At the station with Blaine and Sam Empfield

run 7:47
SDHP 60
20# ball clean 27
thrusters 23
box jumps 23
PU 34
total 167

run, pull-ups

Three rounds for time of:
Run 800 meters
50 Pull-ups

at station with Blaine
as rx'd
24:33

Clean and Jerk, Run

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

at the station with Blaine and Emerson
they both did awesome!
as rx'd
full squat cleans
3 rds + 2 cleans
the cleans kill me!

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats



at HQ on lunch break

21 even

"Deadlift"

Deadlift 1-1-1-1-1-1-1 reps

205
275
345
375(PR)
385(PR)
345
395(F)
345
felt good!

"Fran"

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

as rx'd
6:29

station 4

4 rounds of:

5 pull-ups
10 push-ups
15 sit-ups
20 cals on airdyne
farmer's walk 100' with 100 lb dumbells
18:54
in gear with mask

"Diane"

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

deadlifts as rx'd
worked on doing actual handstands for 3,2,1 mins
actually felt like I did pretty good holding the handstand
aprox 13 mins total time

800 meter runs

Four rounds, each for time of:800 meter run
Rest as needed between efforts.

3:41
3:30
3:37
3:29

Burpees

For time:
50 Burpees
Jump one foot above reach each rep.
5:29
done after "Elizabeth"

"Elizabeth"

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

sub'd 115 lbs first 8 reps, then 95 lbs full squat cleans
at station with Blaine
times got messed up due to waiting on cleans to get done.
aprox 18:00

Firefighter "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.

Did it in Bunker coat,pants, airpack,
no mask, helmet, or boots

It killed me! The second run was mostly a walk.
muscle-wise was good, sucking wind bad!

1:15:45

" Ike & Tina "

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

11 rounds even.
This one kicked my tail!
I was sucking wind bad!
Blaine and I at station.
I was Tina.

5K

a nice leisurely run with the wife and dog.

Thrusters

Thruster 1-1-1-1-1-1-1 reps
115
135
135
115
115
115
125
bottom half felt good
sholders not up to heavier today

5X7

5 rounds of:

pull-ups x 7
thrusters 95 lbs x 7
ring dips x 7 ( most sets broken )
burpees x 7

at the station with Blaine
12:31

Deadlift

Deadlift 3-3-3-3-3 reps.
135# x 3
225# x 3
275# x 3
325# x 3
345# x 3
275# x 3

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

sets seriously broken!
at the station with Blaine
18:55

Class

a good class
tire flips, knees to elbows, etc. minute rotations
then 10-1 thrusters,curls

Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

1x 1.5 pood
1x 1.5 pood + 25 lbs
1x 1.5 pood + 25 lbs
1x 1.5 pood + 35 lbs
1x 1.5 pood + 1 pood ( face to bar )
1x 1.5 pood + 25 lbs
3x 1.5 pood

Back Squats

Back Squat 5-5-5-5-5 reps

Got a few sets in.
not as deep as I need
needed to get under some weight
135x5
225x5
245x5

"Elizabeth"

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

95# full squat cleans
bar dips with an extra 25#
at the station with Blaine
broken up by calls, time got all messed up
so did 21,15,15

"Nancy"

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

75 lb OHS
50 strokes on the rower
my OHS stinks bad!
17:40

Cleans

Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.

135,155,175,195(F),185(F),175,155

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 secondsRest 45 Seconds
50 pound Weighted pull-up, 15 secondsRest 45 Seconds
Burpees, 15 secondsRest 45 seconds

50# DB thrusters 4,6,6,6,6=28
1.5 pood pull-ups 8,6,5,6,6=31
Burpees 5,6,6,6,7=30Total= 89

station 28

at station 28

5 rounds of:

245 lb deadlift 10 reps
50 lb dumbell benchpresses 10 reps
sit-ups on the incline bench 10 reps
1.5 pood kettlebell swings 10 reps
burpees 10 reps
"run" to the stop sign and back
32:27

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.

Did with Joel at the station.
Joel- 29:42
Me - 31:42

"minute 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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

15 complete, +11
then the same number of tire filps/burpees
at station #18

"Gwen"

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

My first time for this one.
99 lbs ( odd wts )
more next time

"Heavy Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
with 20lb weight vest

12:39

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

sub'd burpees for row
box jumps: 32,25,25
push press: 20,20,20
wall ball: 23,17,16
SDHP: 22,20,15
Burpee: 12,12,10
Total: 289
At the station
sucking wind bad in 3rd round!

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
7:32

with a 65 lb bar
20 SDHP
20 hanging power clean and press
10 overhead squat
5 rounds for time
25:59

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
At the station with Blaine
3:13, 3:37, 4:33, 4:55, 5:19

"Fight Gone Bad!"

Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
sub'd Burpees for rows

box jumps: 30,25,27
push press: 25,20,17
wall ball: 20,20,16
SDHP: 18,15,15
Burpee: 13,11,12
Total: 284
At the station with Blaine and Joel.
not my best,still coming back.

"Nate"

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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Sub'd :
jumpng MU
pike PU
1.5 pood

11 rounds

Did after "Nicole"

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

16,10,12,12,12,10

"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 ex
tuck jumps for double unders
32:15

kicked by butt !

"Linda"

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

had to seriously scale, but can't let this pass.
DL 90# DB
BP 185# hammerstrength machine
95# power cleans
15:57

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Getting back into it, been sick as a dog!
Only time for 3 rds
1.5 pood
32:31

"Tabata something else"

At the station
Pull-ups: 8,10,8,8,8,8,7,6=63
Push-ups: 15,15,15,12,12,12,10,10=101
Sit-ups: 16,15,13,13,12,13,13,13=108
We got a call at this point. Came back and did.
Squats: 15,15,16,16,15,15,15,15 =122
Total= 394

"Diane-a-Fran"

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

sub'd pikes for HSPU
thrusters with 45lb dumbells
19:56

" Bad Moody" again!

log flips, run ( fence to pull-up bar ), burpees, pull-ups, 1,2,3,4,5,6,7,8,9,10

everybody at the station did it
broken up by a call
great fun!

"Bad Moody "

log flips, run ( fence to pull-up bar ), burpees, pull-ups, 1,2,3,4,5,6,7,8,9,10.
17:59

"CrossFit Total"

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

225lb squat( the kneewraps helped )
245 a bit shallow1
35 press
365 deadlift
total= 725

"Grace"

135 pound Clean and Jerk,
30 reps
10:21

"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

I love doing this one with the guys at the firestation!
sub'd:
supermans for back extensions
tuck jumps for double unders
26:08

Tire flips

50 flips of the big tire
50 flips of the smaller tire

3 rounds of:
20 pull-ups
20 burpees
20 doubleunders
sprint

at HQ with Blaine as inventor and timekeeper.

Class

class at the studio,

suicides
shuffles
etc.

In Gear

In gear with pack and mask:
5 log flips
5 pull-ups
10 burpees
10 wallballs
20 kettlebell swings 1.5 pood
20 walking lunges

21-15-9 ...ugh!!

21-15-9 of the following:
Kettle Bell swings w/ 55#
Burpie Pull-ups
Thrusters w/ 40# db
Sit-ups
Log-Flips
Dips
33:17
Did it w/ Mike, Steph, Dave & Andy Noble from 17-A
Good Stuff!!

Power Cleans

135x3
155x3
175x3
185(F)
155x3
165(F)
155x3
155x3

Muscleups

" 30 Muscle-ups for time "

that was the idea
jumping MU as usual
they were pitiful!
came back from a call and tried to do the last one with bunker pants on.
It wasn't happening!

Class

a good class.
inside, one min intervals.

"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

3:59
4:05
4:20
4:43
4:34

" Painstorm XXXlll "

'Total Death'
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 X body weight
Back Squat: 1.25 X body weight
Shoulder Press: .75 X body weight
for time

Had to seriously scale this!
DL: 120 lb dumbells
Squat: 135 lbs (more next time)
Press: 50 lb dumbells (more next time)
21:24

"Helen" with a twist

instead of 1.5 pood swings did 21 KB snatches 1.5 pood per arm. OUCH!
otherwise as rx'd
18:56