"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.