At station #12

heavy lunges 5 steps per leg
in gear, with pack then:
45 lb bar, 95 lbs 115 lbs, 133 lbs
Then in gear:
25 pull-ups
25 push-ups
50 sit-ups( no pack)
50 squats
12:00

At station with Smiley, Colin, Nick, and Freddie
worked on some snatches and overhead squats then:

AMRAP in 8 min of:

kettlebell swings, 2 pood 8 reps
boxjumps 22" 12 reps

7 rds + swings

AMRAP in 20 min of:
10 push-ups
20 sit-ups
30 jumpropes

Shae: 12 - 6 jumps
Me: 14 even

AMRAP in 20 min of:
5 boxjumps
10 deadlifts
run to log and back

Shae: 115 lbs 11 rds
Me: 205 lbs 10 rds + jumps
Shae and My back was TIGHT!

"Diane"

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

Shae: 115 lbs and feet on bleachers 3:29
Me: 225 lbs and feet on black thing at studio. 3:49

5 rds for time of:
15 thrusters
400m run

Nick used 135 lbs
Colin and I used 95 lbs
N: 18:38
C: 18:52
Me: 19:02


Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

My 2nd and 3rd rds were 2 assents and 10 ring dips
21:48

2 trips across the retention pond at the station with the tire.
presses up to 160 lbs

100 burpees for time
shae: 10:35
Me 8:41

at station 24

4 rds of:
5 thrusters 95 lbs
5 bench press 155 lbs
10 one-arm kelltlbell swings
10 tire/ box jumps
5 dips
hose pull

deadlifts up to 385 lbs.

pushpresses up to 155lbs.
not feeling well.

While Shae, Nick, and Colin were in the level 1 cert I went to a nearby globo gym and did:
rack thrusters 45x5, 95x5, 115x5, 135x5, 155x5

Then 7 rds for time of:
5 rack thrusters 115 lbs
10 deadlifts 225 lbs with diamond bar
11:17

While Shae, Nick, and Colin were in the level 1 cert I went to a nearby park and did:
Tabata pull-ups 8,8,8,8,8,8,8,6
push-ups 12,12,12,12,10,10,10,10 ?
after that had timer problems.
Did some box jumps and worked on squats.

At station with Blaine, Nick , and Colin.
Bench singles up to 235 lbs, with 5 handstands in between( at least worked at handstands)

AMRAP in 12 min of:
10 hang power cleans
10 box jumps
10 deadlifts

Shae: 45# db.95# dl 7 rds + cl , 6 bj
Dave: 115# bar, 205 dl . 6 dl short of 6 rds

5 rds of:
20 sumos, 2 pood
30 push-ups
40 sit-ups
50 squats
23:29
Shae 45# 17:59

Evening worked on boxjump dumbell cleans, sets of 5 up to 40#

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs) ( sub'd 95lbs )
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
28:54

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

17:25

AMRAP in 12 min of:
10 kettlebell swings
5 burpees
Shae: 1 pood 11 rds
Me: 2 pood 12 rds + swings

20 rds for time of:
5 sumos
5 push-ups
5 sit-ups
5 squats
Shae: 1 pood 15:00
Me: 2 pood 12:16

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight 260 lbs
Bench press: body weight 175 lbs
Clean: 3/4 body weight 135 lbs
29:37
Then a few hours later:
AMRAP in 8 min of:
15 doubleunders
15 incline sit-ups
5 rds + 12 DU
Then 3 50 yd tire pulls
29,29, and 40 seconds

AMRAP in 20 min of:
box jumps
ball slams
med ball cleans
Shae 12 rds + box jumps
Me 12 rds + a couple box jumps

At station with Nick.
Worked on some deadlifts and cleans.
It was not a PR day for either of us, but it's always good to do some heavy deads.

Tabata
pull-ups
ring push-ups
one arm snatches with 45 lb barr
overhead squats with 45 lb bar

At the station with Nick & Colin
benchpress up to 225 lbs
front squat to 185 lbs
back squat to 225 lbs
tire and jeep pulls ( good stuff! )

AMRAP in 12 min of:
5 push-ups
10 sit-ups
15 squats

Shae: 13
Me: weight vest and elevated push-ups, 11

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
At station with Nick and Colin.
45:25

turkish get-ups, 45 lb bar and 50 lb DB.
Clean & jerk 95(multiple singles),115(ms),135(ms),155
still not getting down enough in the jerk.

5 rds for time:
15 power snatches
20 box jumps

Shae: 35 lbs 10:58

Me: 95 lbs, bleachers 14:06

"The 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 ( good mornings )
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

At the station with Colin, feeling pretty good till I got to the wallballs. Of course the double unders were slow, but rx'd!
35:29

5 rds for time of:
10 thrusters
10 burpees
farmer's walk
Shae: 15 lb DB , 40 lb DB 9:53
Me: 70 lb bar, 110 lb Db 11:00

3 rds for time:
20 kettlebell swings
20 goblet squats
400M run

Shae: 1 pood 11:14
Me: 1.5 pood 11:31

At station with Nick and Colin

25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
just under 12 min. We got a call. The work-out called for 75 of each also. Done after the call.

Benching up to 235.
worked on handstands and abs

"Annie"

50-40-30-20-10 of:
double unders
sit-ups ( anchored )
14:19

"Nate"

First deadlifts: 420 lbs new PR baby!

AMRAP in 20 min of:
2 muscle-ups
4 handstand push-ups ( sub'd pikes )
8 KB swings with 2 pood

2 muscle-ups short of 8 rds

AMRAP in 20 min of:
15 sumos 70 lbs
30 push-ups
45 squats
6 even

4-1-7-9
4 presses 95 lbs
1 deadlift 275 lbs
7 burpees
9 push-ups
9 rds

heavy bench and handstands

7 rds for time of:
10 deadlifts 185 lbs
10 pushpress 115 lbs
small lap around station
19:09

overhead squats, up to 115 lbs for me.

still need serious work on these!

Dog sledding. It was fun pulling the tire around as a team! And hard work!

Ab work.

A very nice morning run with the wife.

A few cleans to 185 lbs.
A few snatches to 135 lbs.

"Tyler"

Weighted pull-ups( 50 lb vest ) 5 sets of 3 then Tyler.

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Had to sub jumping MU. I jut did not have it today.
16:24

OT at the new station #21
3 rds
Tire flips x5(heavy tire)
35# DB thrusters x5
pull-ups x5
hose pulls
lap
then some extra laps and handstand work thrown in.

Front squat 135x3,155x3,185x2,155x3,155x3

AMRAP in 8 min of:
5 renegade rows
10 sit-ups
10 box jumps
7 rds 5RR, 3 su

G.I. Jane

100 burpe pull-ups for time.
Shae 10:25
Me 12:10

Sumo Angie

100 sumos
100 push-ups
100 sit-ups
100 squats
Shae 11:45
Me 11:59

"Elizabeth"

Bench 3,3,3,3,3 135,185,225,225,225 ( needed a couple of spots)
21-15-9 reps of:
Clean 135 pounds
Ring dips
At station as rx'd.
16:50

5 rds of:
10 overhead squats 45 lbs
10 kettlebell swings 1.5 pood
10 push-ups

Crossfit Firebase, Orlando

FOR TIME:
33 Sit Ups (GHD)
33 Kettlebell Swings 1 pood
25 Front Squats 95 lbs
25 Box Jumps, 20″
25m Bear Crawl
25m Walking Lunges
25 Air Squats
33 Kettlebell Swings 1 pood
33 Sit Up (abmat)
12:54

AMRAP in 20 min of:

5 dumbell hang power cleans
10 push-ups
15 squats
with 20 lb vest

Shonnia 20 with 20 lb DBs
Shae 21 with 20 lb DBs
Me 11 with 95 lb DBs

Max reps in 2 min of deadlifts
Nick(34) and Colin(15) used 315 lbs
Freddy (21)and I(31) used 225 lbs

My back was feeling really messed up two days ago.I didn't want to injure myself.
It actually felt better afterward than it did before.


20 muscle-ups aprox. 20-30 min

A couple of miles with Shae then:
AMRAP in 10 min of:
5 push-ups ( feet elevated )
10 ball slams
15 box jumps
7 rds both of us.

"Dirty Dozen"

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (tailboard of E32)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions( goodmornings 55 lbs)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
25:20

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
At station #32 with Winters
Winters 9:01
Me 7:59
I think our lap is a little short of 400m

4 rds of:
400m run, 5 burpees at each corner.
Shae: 14:26
Me: 13:27

"Fish out of water"

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

shae : 45# 11 + 2 thrusters
Me: 11 even

"Angie"

First we did heavy squat clean thrusters.
135 lbs, 10 reps for time. 1:45
Then some heavy deadlifts.
Then a little later "Angie".
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
21:43

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

sub'd incline sit-ups
all cleans were caught high, then down into the squat.
12:30

5 rds
kettlebell clean & jerk 5 per arm
20 kettlebell swings
10 ballslams
Shae: 10:54 25 lbs
Me: 12:17 1.5 pood

Deadlifts
325, 375, 395, 415, 435(F), 425(F), 395
Back squats
135x12, 185x6, 205x3, 235x3

3 rds for time of:
20 pull-ups
30 push-ups
40 sit-ups
800m
20:06

7 rounds for time of:
10 deadlifts
20 thrusters
Shae 95 lbs /35 lbs 11:23
Me 225 lbs / 45 lbs 13:52

At station 17 with Panzik

5 rds for time of:
10 deadlifts 155 lbs
10 burpees
20 swings
20 box jumps
18:34
Danzik 23:00

Just a little practice with double-unders,handstands, a couple muscle-ups

1 to 6 to 1
1 x power clean 135 lbs
2 x pull-ups
3 x push-ups

pyramid where you do 1 clean, 2 pull-ups, 3 push-ups the first round. Then 2, 4, 6 the second, so on and so on.

tones at middle of 6, alpha. Right back at it.
12:18

J.T.

21-15-9 reps of:
handstand push-ups ( sub'd 9,6,3 ) ROM still limited
ring dips
push-ups
11:25

5 rds for time of:
5 push press 135 lbs
10 kettlebell swings 1.5 pood
15 box jumps 3 risers
8:18

Shae
45 lbs bar
1 pood
some 3 riser, some 2
7:45

"Tabata something else"

Sub'd 75 lb sumos for pull-ups
sumo 14,13,11,11,10,10,10,10=89
push-ups 15,17,12,12,12,12,10,10=100
sit-ups 16,15,15,15,15,15,15,16=122
squats 15,15,15,15,15,15,16,16=122
total= 433

Shae
sumos with 12 lb body bar
knee push-ups
92,156,98,162
total=508

"Diane"

Started with some deadlifts.
worked up to 375( I think )
Then
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Did 12 handstand push-ups for the first round, partial range.
Went to pike push-ups for rds 2 and 3.
3:54

A day with Dutch

Went to the Dutch Lowery seminar.

It was very educational. Great insight in regards to programing.

Also a good work-out.

3 rounds

20 wallballs 12 lbs

10 power cleans 135 lbs

The aim was to have a work-out that was completed in 4 to 6 min.

5:06

At station with Nick, Colin, Tom, and I.
with 95 lbs worked on form, 5 reps of
power clean, squat clean, clean & jerk, front squat, deadlift, overhead squat, and thruster.
worked on pull-ups, handstands, double-unders.
Did 5 rope climbs.

El conseguir en un cierto ejercicio en Cancun. Día dos

AMRAP in 20 min of:
5 strict pull-ups
10 overhead squats
run aprox 100m
10 lunges per leg
run aprox 100m

El conseguir en un cierto ejercicio en Cancun.

At poolside tried some squats/swim/burpees with the kids. A sad and pitiful display!

For time:
Run 1 mile
115 pound barbell thruster, 21 reps
21 chest to bar pull-ups
Run 800 meters
115 pound barbell thruster, 15 reps
15 chest to bar pull-ups
Run 400 meters
115 pound barbell thruster, 9 reps
9 chest to bar pull-ups
32:03

Double-under for 2 minutes 30
Sit-up for 2 minutes 50
Double-under for 90 seconds 26
Sit-up for 90 seconds 31
Double-under for 1-minute 20
Sit-up for 1-minute 20
Double-under for 30 seconds 11
Sit-up for 30 seconds 11
87 + 112 = 198
Did butterfly sit-ups


Hang Power clean singles
135, 185(F), 185, 195, 200(F), 200(F), 185, 185(F), 185

Fun at the 24 house

AMRAP in 30 min of:
10 reps thrusters 65 lbs
Farmer's walk with 50 lb dunbells
lap around the station
20 box jumps on picnic table seat
10 burpees

5 rds even
The guys did well, even if it was kicking their behinds.

"Fish out of water"

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

9 rds even!

Named it this because we were gasping for air like a fish out of water.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
With Colin at station #32
10:16

"Karen"

For time:
150 Wallball shots, 20 pound ball
Keeping the breaks to a minimum before starting again helped my time(Thanks Nick).
The time I am not working really eats up the time.
9:01

paleo day 18

"Tabata something else"

Pull-ups: 14,12,9,7,7,6,7,6= 68
Push-ups: 15,17,12,11,10,10,10,11= 96
Sit-ups: 17,17,15,15,12,12,12,15= 115
Squats: 15,17,15,15,15,15,15,16= 123
Total= 402

Was still feeling the muscle-ups, but was pleased with the total.

Front Squats
135x1
155x1
185x1
195(F)
165x1
175x1

400m barefoot
1:21
3 min rest
1:24
only ran 2, haven't run barefoot like that in a long time!
It felt good!!

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

I actually did this as rx'd!

All muscle-ups were singles, but I did them all!

49:14

paleo day 15

paleo day 14.
I even had paleo birthday cake!
It was great!

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight, used 275 lbs
Bench press: body weight, used 185 lbs
Clean: 3/4 body weight, used 135 lbs powercleans

22:33

CrossFit 603 − Grin and bear it

Buy-in
30 box jumps
30 pistols (15L/15R)

AMRAP in 10:00 of "Bear Complex" 95 lbs

29 rds

Cash-out
pigeon pose
paleo day 11

Played with a deck of cards:
pull-ups, dips, 1 pood kettlebell snatches, 45 lb overhead lunges, run (jokers a lap around station 19)
Paleo day 10

" With Colin in spirit. "

50-35-20

wallballs

kettlebell swings

We messed up. The swings were supposed to be 1.5 pood. We did 1 pood

11:52

From Crossfit Ocala
20-16-12-8-4
dumbbell snatch 55 lbs
pull ups
push up

Had a great workout with Blaine!
It sure helped push me having him going right next to me.
9:02

paleo day 8

Deadlift 5-5-5-5-5 reps

Went for max weight singles first.
HIT 415! NEW PR BABY!!
Then worked with 345 lbs. Sets were 5,4,3,3,2,1,1,1
paleo day 6

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 23,15,12
Sumo deadlift high-pull, 75 pounds (Reps) 30,20,15
Box Jump, 20" box (Reps) 17,10,11
Push-press, 75 pounds (Reps) 20,17,12
Row (Calories) sub'd burpees 13, 10,13

total: 238

paleo day 3

"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."

Power cleans, 7 even.

a few minutes rest then,

squat clean/thrusters 95 lbs, 6 even.

30 days strict paleo, day 1.

Level 2 cert

Shae and I were victims at the level 2 cert in Jax. It was great to have my form worked on and get more info on coaching and cues. Good times!!

skill work at the station.
snatch, muscle-up, handstand, double unders (still stink)
Then a short ugly.
AMRAP in 5 min of:
5 thrusters 95 lbs
10 burpees

4 rds

"Cindy"

Did at Jervey Gant with Nick, Colin, and Blaine.



20 rds + pull-ups and 3 push-ups.

"Lynne"

Five rounds for max reps of:
Body weight bench press ( used 185 lbs )
Pull-ups

12/25, 10/25, 9/23, 6/22, 6/22=43/117=160

Did it at the station with Colin,Nick, Smiley, Drake, Phillips.
Good times!

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
sub'd 135 lbs

11:08

Also did some deadlifts. Hit 405! PR!

Deadlift 1-1-1-1-1-1-1
225,395,345,395(F),365,345,345

"The 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 ( sub'd goodmorning )
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders ( sub'd 150 single unders )
Colin: 31:48
Nick: 32:17
Me: 36:46

run, aprox 5k

Hanging power cleans
1-1-1-1-1-1-1
135,145,185(F),185,190,190(F),185
Colin 185
Muscle-ups for time.
Nick 10:55 ( 1-20 in 4:05 )
Colin 13:48

MY FIRST MUSCLE-UP BABY!!

Worked on muscle-ups progression from the knees.

From Crossfit Ocala
1 to 7 to 1
1 x power cleans
2x pull ups
3x push upsThis is a pyramid where you do 1 power clean (115/75), 2 pull ups, 3 push ups the first round, then 2 cleans, 4 pull ups, 6 push ups then second. So on and so on.

Middle of the day, in the sun!

17:19

"Nancy"

5 rds for time of:
400m run
15 overhead squats, 95 lbs

Colin and Nick did as rx'd
Smiley,John and myself used a lighter bar 65 lbs ?

Colin: 16:03 ( broken up by a call)
Nick: 16:30
Smiley: 15:30
John: 19:15
Me: 14:51( broken up by a call)

" Take the baby with you!!!! "

AMRAP in 30 min of:

200m
45 swings
30 squats
15 sit-ups

Everything done with a 2 pood kettlebell.
4 rds + 1/2 run

21-18-15-12-9-6-3 res of:
front squat 185# , sub'd 135# for 21 the rest 115#
GHD sit-ups, sub'd incline sit-ups
24:?

From the Crossfit Ocala site

For time
Run 800m
20 Turkish Get Ups (10L/10R)45 lbs
30 Snatches (50#DB/KB, 15L/R)
40 Dead Hang Pull Ups
50 Push Ups
60 Swings (50# KB/DB) we used 70 lb KB
Run 800m

Colin: 32:02
Nick: 36:06 (pukie)
Me: 35:48

from 603

AMRAP in 20:00
12 DB hang squat cleans 50 lb dumbells
9 pull-ups
6 burpees

5 rds even

"Badger"

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

Nick: 33:12
Colin and I tied with: 37:09

"Randy"

75 lb power snatch, 75 rds for time

sub'd 95 lbs for 60 reps

Colin: 7:06
John: 8:20
Nick: 4:47
Me: 5:22

"Crossfit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
squat 255, 275(too shallow)
press 155
DL 265?

"Eva"

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

our new name for the 2 pood kb "ball of suck"
as rx'd
Nick 43:15
Colin 61:01
Me 59:45

One from the 603 site.
AMRAP in 20 min of:
185 lb deadlifts 7 reps
push-ups 7 reps
200m run( one lap around the station,inner circle)
12 rds even

AMRAP in 20 min of:
155 lb back squat 10 reps
incline sit-ups 20 reps
400m run

3/4 through run on rd 5

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

sub'd pike push-ups
dumbbell PP with 40 lb DB , messed up, only did sets of 10
5 ring dips

5 rds + push-ups and 8 benchpresses

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
95,115,125,135,145,155(F),135,145,135,135
also some deadlifts up to 400 lbs
lots of muscle-up work
Nick and Colin both got their first muscle-up!!
I am so close!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Nick 10:27
Colin 11:17
Me 11:25

"Nasty Girls"

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

at Station, sub'd jumping MUs

Colin 10:12
Nick 7:10
Me 8:43

We crushed it!
And it crushed us in return.

Back Squat 1-1-1-1-1-1-1 reps
225,245,265,275,275,285( F, too shallow )225x2

"Cindy"

22 rds + PU
with Winters and Harris at station 32.
Then a refreshing ice bath !

Nick and Colin did at jervey Gant
Nick 23
Colin 18

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

225,275,345,395,405(F),365,345
It was fun doing it with all the guys at the station
Nick 415
Colin 395
Ryan 300
Mike
Z

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

sub'd 30 lb dumbells
most double-unders were singles
but they were double-unders
18:56

An easy day at station 21. Just a little work on the dino-rower

"Lynne"

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

195 lbs first set, 185 lbs after

6,8,6,7,4=31
25,23,22,24,20=114
total=145

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Broke it up into 400m and 20 reps x2.
Nick 24:16
Colin 25:17
Me 25:09

Overhead Squat 5-5-5-5-5 reps.

45x5,65x5,85x5,95x5,105(too shallow),105x1

AMRAP in 20 min of:
lift a pack of shinges off the ground to shoulder and do 15 squats
9 pull-ups
6 burpees
9 rds
at HQ

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
At station with Nick and Colin.
I think our lap is a little short of 400.
Nick 26:12
Me 35:58
Colin 39:00

7 rds of :
5 pull-ups
10 box jumps
5 pushpress 111 lbs
10 squats
5 tireflips
23:19
At station #32 with Winters and Harris

Thruster 1-1-1-1-1-1-1 reps
cleaning from the floor
135,145,156,166(F),135,135,135x5

snatch grip deadlifts
135 x5 reps x 3 rds
225 x5 reps x 3 rds
regular grip
315 x5 reps
315 x4 reps
315 x1
365 (F)

AMRAP in 20 min of:

10 goblet squats
10 overhead press ( 5R,5L)
10 swings
1.5 pood
4 swings short of 10 rds

cash out :
get-up sit-ups 3x10 (5R,5L) 25# KB

From Crossfit 603
Buy-in
3 rounds, nice and easy
10 air squats 10 push-ups
10 pull-ups 10 sit-ups
10 second handstand hold

AMRAP in 12:00
5 thrusters (95#/65#)
10 burpees
6 rds even

then a easy one mile run.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (sub'd supermans)
50 Sit-ups
At station 32 with the crew.
Nick 15:40
Me 16:05
Colin 16;07
Ryan 16:39

“The Sissy Test”.

From Crossfit 603

Buy-in
400M farmer’s walk (one hand), 24K/16K
Change hands as often as necessary
Stop every 100M and perform five inchworms with push-up


10 KB American swings (24K/16K) + 1 burpee Sprint 100M
9 KB American swings + 2 burpees Sprint 100M
8 KB American swings + 3 burpees Sprint 100M
7 KB American swings + 4 burpees Sprint 100M
6 KB American swings + 5 burpees Sprint 100M
5 KB American swings + 6 burpees Sprint 100M
4 KB American swings + 7 burpees Sprint 100M
3 KB American swings + 8 burpees Sprint 100M
2 KB American swings + 9 burpees Sprint 100M
1 KB American swing + 10 burpees Sprint 100M

Cash out
Pistols, 10L/10R
Split ‘em up as necessary

50 SDHP
30 dumbell benchpresses
100 SDHP
20 dumbell benchpresses
200 SDHP
10 dumbell benchpresses

Shae 15:51
Me 16:33

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Did actual handstand push-ups!
Set 2 sections of 1 3/4 hose on ground and touched head to them.
Lost time getting into handstand position a couple of times.

8:48

" Firefighter Cindy"

12 rds in 18 min.

AMRAP in 20 min of:

5 push-ups, feet elevated
10 swings 1.5 pood
15 sit-ups
20 squats

11 rds

50 butterfly sit-ups

5 rds of:
20 SDHP
5 Pushpress

50 butterfly sit-ups

Shae 45 lbs 12:30

Me 115 lbs 16:37
Sumos were brutal!

"Grace"

135 pound Clean and Jerk, 30 reps
power cleans
7:21

AMRAP in 20 min of:
10 push-ups
10 ballslams
20 boxjumps

Shae and I 15 rds.

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
sub'd foot anchored sit-ups
me: 35:51
Shae: 32:02

Front squat 3-3-3-3-3 reps

156x3,171x3,192x1,192(F),186x1,135x3,156x3,171x3

"Tabata Something Else"

pull-ups:12,12,8,8,8,7,6,6=67
push-ups:15,13,12,10,8,8,8,9=83
sit-ups:17,15,15,12,15,12,13,14=113
squat:13,17,17,15,15,16,16,17=126
total: 389

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
sub'd 115 lbs
14:30??

3 rds, one minute each of:
wallballs 20,10,15=45
pushpress 65 lbs 15,25,23=63
SDHP 65 lbs 25,20,20=65
tire flip and jumps 4,3,4=11
total=184
Nick=268
Colin=164
Ryan=168

"Jello Legs"

Four rounds for time of:
Run 400 meters
50 Squats
Me:14:26
Shae: 14:48

Cards and goats

400m run

clubs 66 lb hang squat cleans(goat)

spades ring dips(goat)

hearts push-ups

diamonds sit-ups

jokers 400m run

jacks 10 banging chest to bar pullups

face cards 10, aces 11

400m run

50:55

"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
45# thrusters
tuck jumps

Me 23:16
Shae 20:14
Had to do some subs due to shoulder. one arm thrusters with bodybar, one arm swings, 35# pushpresses, no push-up in burpee, knee ups

Deadlift 1-1-1-1-1-1-1 reps
285, 335, 355, 385, 400!

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Sub'd row w/ SDHP w/ 45# bar or plate

Nick 13:10
Me 15:31
Colin 16:30
Keller 18:06

Back Squat 3-3-3-3-3 reps
225,245,245,225,225

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
sub'd kettlebell swings for pull-ups

Shae 5 rounds + 12 boxjumps, she used bodybar and 25# KB(40 reps )
Shae nursing a tweaked shoulder.
I did 3 rds + boxjumps, 1.5 pood(40 reps per rd)
Blaine worked out with us too.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
A serious grind today.
19:22

After the conex boxes did a couple laps, stairs, hose pulls, etc.

"Helen"

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

sub'd 21 burpees for run.
9:29

Shae did 3 rds:
50 push-ups
50 sit-ups
50 squats

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
used 155 for DL and cl on first 2 rds
everything with 135 lbs after that
14:59

Shae used 115 lbs for DL and 45 lb bar for cleans and PJ
9:49

At fire college did:
5 pull-ups
pullys at bottom and top
stairs
10 feet-raised push-ups
1 hose drag
5 dips
5 rds
25:32

At the station.
10 rds of:
5 pull-ups
10 box jumps
15 squats
10:31
M. Winters joined me at the station. I thought it would be a good, simple one for him. 12:02

In honor of Officer Paul Sciullo, III., 36.
badge number 4179
4-1-7-9
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups
9 rounds for time.
*WOD is based on Paul's badge number, favorite exercises, and 9 rounds for his age added together.

used 35 lb dumbells for presses
Did at the station with Keller, Crane.
They sub'd pull-ups for deadlifts. Keller-2(15:23),
Crane-3(15:55)
12:53

Shae did on 4/13, 95 lb DL and 20 lb DB
13:04

Run 5 K
Nice leisurely run with Shae. Beutiful day!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

still need serious work on the push jerk
Me
SP 135x1, x5
PP 135x3, x5
PJ 95,115,135,145
Shae
SP, PP 85#
PJ 45,65,85,75

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I sub'd 205 lb deadlifts for pull-ups 15:51
Shae 105 lb deadlifts 13:55

A circuit at the station:
5 pull-ups
5 tire flips
15 OHS 45 lbs
10 wallball, 20 lbs
10 burpees
10 Kettlebell swings 1.5 pood
20 crunches
running between stations,
AMRAP in 20 min
just over 4 rds.
then finished off with a 5th set of OHS
Sean Gallagher, Crane and I.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

sub'd regular sit-ups and supermans
Shae 9:20
Me 6:23

"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 dumbell thrusters for wall-ball, Shae 15 lbs, me 20 lbs
sub'd burpees for row
I used 75 lbs, Shae 45 lbs

Shae: 271, Dave: 269
looking for the rest of the numbers.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Shae did 4 pull-ups per round, 6 rds + 200 m

sub'd 21 burpees for run.
5 rds 15,12,10,12,12,
in the middle of my next set of burpees when I got a call, 7:38 remaining

A circuit at the station;

5 pull-ups
10 boxjumps
bearcrawl the bay
10 wallball( with sissy 8#)
10 burpees
10 Kettlebell swings 1.5 pood
25 crunches
running between stations, AMRAP in 20 min
1 round, a call, came back did the full 20 min, just short of 4 rds.
Cordle, Crane and I.

"Karen"

For time:
50 Wallball shots, 20 pound ball

11:44

At the station with Blaine. (24 lbs, 16:10)

Nick jumped up after we were done and did it, not timed.

Front squat 3-3-3-3-3 reps

me Shae
145 75
155 105
175 105
185x1 125
145 145

" Running Diane"

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

as rx'd 16:39
I'm liking the moderate weight deads
Right now the runs are killing my times

Shae used 110# dumbell 15:56

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

Did at the station with 50# dumbells
17,17
15,15
12,11
11,11
10,9
total= 128

Didn't feel well at all.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

I made it through 4 rds and the 3 weighted on the 5th before I was interrupted by a call.
I used a strap for the weighted.
16 sets 8:33.
No way I would have been able to do all 10 rds.

Split Jerk 1-1-1-1-1-1-1 reps

95,115,135,155,175,185(F),155,175

I know my form( it sucks! ) is seriously hurting my weight.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
with 20# vest
55:59

Shae did jumping pull-ups
35:45

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

did handstands, HSPU would be an exaggeration.
dips between 2 trucks, 1:1
9:58

Shae 4:24

Back Squat 3-3-3-3-3 reps

Me: 225, 235, 225, 230, 230

Shae: 155, 165, 175, 185, 205

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

22 even

Shae sub'd reg dips and jumping PU
she was 3 sit-ups short of 22

"CrossFit Total"

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

Squat 265
Press 165 ( went up slow )
Dead 395 ( saw spots )

Total= 825 PR Baby!!

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

used bands for HSPU
first 5 rds L Pull-up then knees to elbows
9 rds

Shae did inclne Push-ups and knees to elbows
11 rds

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

sub'd 100 SDHP 45 lbs for row
Shae did it with 35 lb bar and pull-ups with green band

Shae 5:57
Me 7:05

"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.

2:58, 3:30, 4:28, 4:34, 4:39

Clean and Jerk 1-1-1-1-1-1-1 reps
135,135,155,165,175(F),135,135,

just wasn't getting the form today

did 50 strokes of the bronto-rower in between each one

21 knees to elbows
400m run
18 knees to elbows
21 burpees
15 knees to elbows
400m run
12 knees to elbows
21 burpees
9 knees to elbows
21 burpees
6 knees to elbows
21 burpees
3 knees to elbows
21 burpees

22:12

"Helen"

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

sub'd 21 burpees for runs 2 and 3
9:39

Shae used 1 pood and jumping pull-ups
9:43

Push Jerk 1-1-1-1-1-1-1 reps
did them with the weight on my back, felt pretty good.
135,145,155,165,175,185(F),185(F)

Deadlift 1-1-1-1-1-1-1 reps
225,315,365,385,395,405(F)

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

sub'd 50 SDHP 45 lbs for row
14:34

Shae did 35# SDHP
45# PP
9:54

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.

These are squat not power snatches.

Sub'd 20 lbs dumbell
only did one round
9:08

the full squat snatches went better than I had expected
L pull-ups looked good only because I did one round, they would have been ugly by the third!

Front squat 3-3-3-3-3 reps

135x3
155x3
185x1(#2 too shallow)
185x1
165x3
175x3
155x3

I've learned that proper front squats are very uncomfortable on the throat,
but are much better for the lower back!

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

sub'd pike push-ups off truck

17:44

Shae sub'd regular dips and serious incline puh-ups

13:00

Squat clean 1-1-1-1-1-1-1 reps

95,115,135,145,155(F),155,165(F),165

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.

15

When I came off the bar at the end of 16 I was 3 seconds over the mark.

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
as rx'd
9:48

Wife sub'd regular dips 1:1
SDHP 45#
5:46
Her second offical crossfit work-out, she did awesome!!

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

sub'd 50 SDHP 45# for row
14:48

Shae did first offical crossfit workout.
sub'd 50 SDHP 12# for row

She did awesome!!
14:44

"Fran"

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

I actually made it through the 21 thrusters without putting it down.
( I made a vow to myself that I was not going to put it down )

5:58!

Shae and I did a work-out at the house.

AMRAP in 20 min of:

10 Burpee pull-ups, run
10 log flips, run
10 squats, run

5 rds plus burpees and 7 squats

Worked on double unders for 10 min.
actually strung a few together. Still need ALOT of work!
Was going to do the work-out from the main site, but wasn't feeling well.

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

185,225,315,365,385(F),315,365,385(F)

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

push-ups were the weak point today(Odd)

20 rounds + pull-ups and push-ups

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

sub'd 15 burpees for rows

4 rds + burpees and 11 SDHP

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

sub'd:1.5 pood ( i reaaly got to get me a 2 pood!)
sit-ups
supermans
the knees to elbows were the worst!
29:36

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

135,185,225,245(F),225,185


Then worked on muscle-ups with Blaine

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

sub'd false grip ring pull-ups
12,6,6,4,5,3

2nd 20 min
3,4,5,4,4,3

"Kelly"

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

Blaine and I at studio. (he beat me by 2 min 10secs, good job!)
Sub'd 15 burpees ( YAY BURPEES! ) for run.

26:16

Thrusters
heavy singles
95,115,135,155,175

then:

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

Sub'd full squat cleans 115#

14:06
an issue with stopwatch, when I almost quit after rep 5 of 15 cleans

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

sub'd regular sit-ups, feet anchored
supermans

6:07

No fun the day after Barbara.

"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.

2:59
3:28
4:52
5:11
5:38

total 22:08

"Crossfit Total"

Squat 265
press 145 (155 F)
DL 345 ( 365, back was rounding too much!)

Total= 755

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

I love when Blaine gives me a mark to shoot for!

16:26

"Mr. Joshua"

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

sub'd regular sit-ups

26:16

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

sub'd regular sit-ups and supermans on last round

29:39

Overhead squat 3-3-3-3-3 reps

Just worked on form with the PVC.

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

sub'd 135lbs and regular dips 1x1
16:35

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

24:10

Front Squat 5-5-5-5-5 reps

95
135
135
155
135
135
135

just a few benchpress & pull-ups
then 12 laps in the pool

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

holding the weight with my feet was bad. Had to re-set after each one.
After 2 rds used a strap to hold the weight
35 sets to complete 6 rnds.
First 5 were w/ the weighted pull-up (13:50) & the 6th was just strict for the 3 & then the 5 w/ the 7 kip.

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...
5+2 was doing it at gym, couldn't drop them.

Deadlift 3-3-3-3-3 reps
135,205,275,325,275,300
at 325 I could feel that my back was seriously rounding, have to keep working on that

hanging power cleans

at studio with Blaine
115,125,135,145,155,165(F),160(F),155

"Murph"

at station
with vest
1:05:19

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
7 rounds plus thrusters