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