"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