"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