"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)