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