" 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