"Cindy"

at station with keller
17 rds plus 3 push-ups
The push-ups were the problem for sure today!

 5 rds for time 20 min cap
400m run
20 ground to overhead dumbell
I used red kettlebell. felt pretty good, left and right.
16:48 ( I think )

" 12 days of Christmas "
12 double-unders
11 burpees
10 sit-ups
9 kettlebell swings
8 push-ups
7 box jumps
6 deadlifts
5 hang cleans
4 push press
3 pull-ups
2 dips
1 run to the cone and back
23:

deadlifts 1-1-1-1-1-1-1
395 felt good, 405 felt heavy off the ground, wasn't going to risk it

4 rds
10 wallballs
20 ball slams
30 sit-ups
7:59

The 8 days of Hanukkah

8-1 of:
box jumpovers ( red )
dumbell squat clean thruster burpees  40 lb DB
12:37

Shae's Birthday

buy-in  19 burpees

AMRAP 12
13 box jumps ( yellow )
41 wallballs  9 20 lbs )
2 + 16 wallballs

Front Squats 3-3-3-3-3
everyone to meter box
135,155,185,205, 215x1
400m run x4
exactly 1 min rest in between
1:43, 1:40, 1:27, 1:24
total  9:04

"Annie"

Did "Annie" at the zoo. I was at station, didn't do it.

3 rope climbs
3 waiter's walks door to curb 45 lbs
30 toes to bar
30 ground to shoulder 90 lb stone
30 KB sumos  2 pood
1000m row
20:42

10 rds for time:
5 snatches  115 lbs
10 push-ups ( chest touch, thighs don't)
15 air squats
16:44

AMRAP 7
thrusters
when you set bar down 5 burpees
I was at station used 50 lb dumbells
5,3,2,2,2,2, 2= 18
30 burpees

"Karen"    150 wall balls for time   10:09

5 min later
6 rds   20 min cap
200m run
20 box jumps
20 dubs
I got 4 rds + run. After Karen I was shot.

10 push-ups,  5 pull-ups  x3
20 cleans,  10 jerkd  x3   95lbs
20 sit-ups with ball, 20 ball slams  x3
500m row
16:19

Deadlifts 255,305, 325, 255, 375, 395, 405, 415(F)

AMRAP 10
5 deadlifts 75%  300lbs
10 jumpover burpees
6 rds + 1 DL

Deck of cards at station
thrusters with bar
sumos 85lbs
feet elevated push-ups
jumps onto tire
kings 10 burpees

15 min cap
100 shoulder to overhead  95/65
everytime you stop for more than a breath or two you put the bar down and run to the stop sign and back
23,12,13,15,16= 79 5 runs  3 less than last time. need to take that breath at the bottom.

10 pull-ups, chest to bar
20 snatches 115 lbs
30 wallballs
40 push-ups
50 sit-ups
60 KB sumos
70 ft lunges 45 lbs overhead
800m run
19:00

1 min on 20 seconds off  3 rds of:
farmer's walk   30, 20, 25
ground to shoulder  stone or sandbag I used 90 lb stone  9, 9, 9
back squat  95/65  15, 16, 16
box jump  yellow with 25lb plate    10, 10, 11
row for cal     21, 22, 24
total    247

At the ZOO
10-1
ball slam 20lbs
burpee
sit-up with ball
at eand of each rd run to cone in parking lot.
12:38

AMRAP 7 min:
5 hang power clean
7 box jump
rest 3 min
500m row
score is total weight moved, time below 2:00 for men and 2:30 for women 10lbs per second
155lbs x 8 sets = 6200 + 240 = 6440     Row was 1:36

The ZOO did "Murph".
At station did. 1 min on, 20 sec off, 5 rds of:
cleans 95 lbs,  sit-ups with ball, KB swings 1.5, push-ups

AMRAP 12
10 overhead squats
20 dubs
used 35lbs, on second set did 5 with 45 lbs but needed to drop it back.
3 rds + 3 dubs

30 clean and jerks  145lbs
3 runs to stop sign
broken up however you want
16, run, 10, run, 4, run
10:58

The box did

7 rds
10 wallballs
20 ball slams

At station, just some swings for the challenge. busy day.

How far up the ladder in 6 min:  3-6-9-12- etc..

row for cal,  deadlifts 245lbs     15 of both even
3 min rest

pull-ups,  push-ups  15 of both + 4 pull-ups

weighted pull-ups 1-1-1-1-1
only hit 75 lbs

AMRAP 12
5 ring dips
10 ring rows
20 lunges
ring dips felt pretty good.

bench press 1-1-1-1-1-1-1
135,155,165,185,205,215,225

AMRAP 5 min:
Squat clean thruster burpees
did with 40lb dumbells  22

They did  "Helen" at the zoo. At station did
5 push-press 95 lbs
10 tire jumps
10 push-ups with dumbells
15 KB swings 1.5 pood
20 twists
6 rds

tabata fight gone bad
box jumps  7,7,7,7,7,7,7,7
sumo 12,10,10,8,8,8,8,8
push press 8,8,8,8,8,6,6,8
wall ball 3,3,4,4,4,4,4,4
row  3,5,6,7,6,7,7,8
total   239

Partner WOD
AMRAP 20
10 ground to overhead ( 5 each)
20 sit-ups, passing ball back and forth
run with kettlebell together to curb
jeremey Lamm and I as partners 135 lbs 7 rds + 27

AMRAP 15
5 snatches
200m run
object was to move the most weight in that time.
I used 95 lbs and got 9 rds.
4275 lbs
"good one"

AMRAP 12
1 burpee pull-up
1 burpee box jump
2 bpu
2 bbj
etc...
used the rings and 24" box
7 + 7 pu
"good one"

5 hrs later did
5 rds
200m row
10 kb swings 2 pood
3 front squats 135 lbs
12:40

"Fish out of water"

AMRAP 20
5 thrusters 95/65
7 hang power clean
10 SDHP
8 + 2 SDHP
"good one"

Did it again 5 hrs later with 65 lbs, still sucked.  13 rds even.

AMRAP 12
10 wall balls  i used the 25
10 sit-ups ball to wall
 8  + 8 WB

For time:
3 deadlifts  315/185
short run 25 squats
3 deadlifts
short run 25 squats
medium run 25 push-ups
3 deadlifts
short run 25 squats
medium run 25 push-ups
long run 25 burpees
3 deadlifts
11:56
"good one"

Did it again later with the vest.
sub'd the deads with 3 pull-ups + 3 ground to overhead 125 lbs.
16:41

tabata
pull-ups  10,7,7,7,5,7,6,5
single dumbell snatch 55 lbs  4,4,4,4,6,6,5,6
iron mikes  5,6,6,7,6,8,10,7
sit-ups   10,10,10,8,8,8,9,9
total= 220

work on dubs for 5 min

5 rds for time, 15 min cap

9 thrusters 105/75
25 dubs
4 + 3 thrusters

 200m run
21-15-9
deadlifts 225/155
box jumps  Y/R
 200m run
7:55

Cleans 1-1-1-1-1-1-1
135,155,175,185,195( multiple fails ) 185
AMRAP 7 min

3 heavy cleans ( aprox 80% of 1 rep max )
3 jumpover burpees
any misses on the cleans = extra burpees
10 rds + 2 burpees

15 min cap
100 shoulder to overhead  95/65
everytime you stop for more than a breath or two you put the bar down and run to the stop sign and back
25,15,15,11,15=81

At the station with Blaine
30-1-20-1-10-1
deadlift  185-315-225-365-275-375
benchpress  95-165-135-185-145-205

15 min cap
100 hang power clean   115/75
10 burpees when you set the bar down.
I did even worse than last time. Again the problem was just holding on to the bar, even using the hook grip.
Sets even more broken up, more burpees.   85

Tabata
Do all 8 before moving to the next.
abmat jumpovers 36,42,34,40,40,30,39,37=298
push-ups  10,10,10,7,7,7,7,7=65
abmat sit-ups( no hips ) 13,12,10,10,10,9,9,9=82
squats 13,14,15,15,17,15,19,20=128
total=573

snatches    front squats   pull-ups
10               10                  1
9                 10                 2
8                 10                 3
all the way to
1                  10               10
95/65
25:34

"Elizabeth"

21-15-9
Cleans  135/95
ring dips
power cleans
almost all the dips were sets of threes
10:18

At the station with Blaine, Kyle, Flash, and Dimitri, and I
3 min each of :
runs to light post and back
lunges
tire jumps
sit-ups
push press
285

"Barbara"

5 rds 42 min cap;
20 pull-ups
30 push-ups
40 sit-ups
50 squats
4 + 12 sit-ups at cap
push-ups were slower than usual.

Deadlifts 1-1-1-1-1-1
135,225,315,365,385,405, 415(F)
First time I've hit 405 in a while.

AMRAP 7
10 thrusters 65/45
10 box jumps 24"
4 rds + 6 thrusters

The sloppy seven with Blaine at the station.
7 hang power cleans
7 front squats
7 push press
95 lbs, can not put the weight down or the rds does not count.
Blaine would do one rds then I would. 7 rds
He made it through his rds much quicker than I.

Fight Gone Bad 6

at CrossFit Jax
first rd  96
second 80
third 77
total = 253

5 rds  10 min cap
35 double unders
200m run
3 + dubs

15 min cap
100 hang power clean   115/75
10 burpees when you set the bar down.
30,10,10,10,10,10,8= 88

around the cul-de-sac and to the stop sign x 3    4:12
max kb swings in 5 min,  yellow  85

3 min on 1 min off of:
row for cal    54
box jump   yellow   50
ball slams   20 lbs   111
wall balls    20 lbs    37
burpees       35
total    287

with a 25 min cap:
1 rd of cindy
1 clean and jerk ( 135 lbs )
1 rd of cindy
2 clean and jerk
...to 10
5 clean and jerks short when I hit the cap.
It would have helped to actually jerked instead of strict press or push press

AMRAP 20
10 single dumbell ground to overhead ( did KB swings at box )
10 goblet squats
30 sit-ups
run to stop sign and back ( 50 single-unders at box )
Did at station with Blaine, Burk, Keller, Flash, Demitri, and myself.
I did 45 lbs 6 rds + 9 sit-ups

AMRAP 15
5 ring dips
10 toes to bar, toes don't touch
15 jumping squats with 20 lb med ball
 6 rds 2 dips

AMRAP 15
3 handstand push-ups( i did wall walks ) hardest part of the WOD
3 chest to bar pull-ups
3 thrusters 115/75
6 rds even

turkish get-ups 1-1-1-1-1-1

250m rows x3 at 3 different damper settings

damper #1  49.3
damper #5  44.4
damper #8  42.2

10 rds with a 12 min cap of:
5 front squats 115 lbs
10 jumpovers, over and back as one
8 even
115 was a good weight for me, hard but do-able

back squat 3-3-3-3-3-3
95,115,135,155,185,205,215,200

AMRAP 7 min
burpee jumpovers(abmat)
72

30 clean and jerks with 3 pull-ups at the top of every min, starting with pull-ups. 135 lbs
5:41

At the station with Flash, Hutch, and Demtris
AMRAP 15 min:
lap around station
50' dummy drag
20 kb swings
20 push-ups
3 rds + run and drag

"Filthy Fifty"

at the zoo
35 min cut-off time
got through everything but the double unders at the cut-off.
Felt good till wallballs and burpees, then crashed and burned.

10-1
SDHP with 70 lb kettlebell
hop overs, 4 aerobic steps
9:33

10 rds  15 min cap
5 deadlifts 225 lbs
10 air squats
5 roll outs
10:43

5 cleans  155 lbs
20 dubs
12 min
5 + 3 du

"Fran"

21-15-9
thrusters  95 lbs
pull-ups

6:54

5 rds for time:
10 jumpovers, over and back as one.
20 lunges
30 sit-ups
Did it at the station with Blaine, Burk, Flash, and myself.
I got 12:06

weighted pull-ups  35, 55, 80, 90, 100( no rep)  

AMRAP 15
10 hang power clean  115 lbs
20 wallballs 20 lbs
30 ball slams  20 lbs
3 rds + 17 wall balls

bench press  135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230(F)

AMRAP 5 min:
dumbell squat clean thruster burpee
28 30lb dumbells

7 rds for time with a 33 min cap of:
24 box jumps
33 kettlebell swings
Kristine's birthday WOD

7 rds -7 swings

AMRAP 12 min:
5 handstand push-ups. I did pikes, The shoulder still was not quite ready for full handstands for reps
10 pull-ups.  felt good, first 3 rds unbroken
15 box jumps.  felt good, yellow box, added a 25 lb plate, did 6 on blaines 25'' box with 45 lb plate

4 rds even

AMRAP 10 min:

10 wallballs
10 barbell snatches
I did 25/95 lbs
5 rds -4 snatches

4 rds for time with a 12 min cap of
10 OHS with jump rope
20 double-unders
30 SDHP with kettlebell ( me 2 pood )
I hit the cap at 4 rds - 15 SDHP
the OHS and dubs actully felt pretty good. The SDHP slowed me down.

at the station with Blaine

1-10
deadlift 275 lbs
snatch  65 lbs
benchpress 135 lbs
one rested while the other worked

at station with Blaine and Flash

AMRAP 15
power cleans  1,  2,  3,  4,  5,  6,  7,  8,  9
push-ups        2,  4,  6,  8, 10, 12, 14,16,18-2(time)
sit-ups           3,  6,  9,  12, 15,18, 21,24
totals  45, 88, 108

3 rds for time:
30 kettlebell swings 1.5 pood
30 goblet squats 1.5 pood
run to stop sign and back 400m
17:43
Goblets SUCKED!!

08 games deadlift burpee WOD

5 rds
5 deadlifts 275/185
10 burpees
5:00 even

AMRAP 15

10 boxjumps
10 toes to bar
10 single dumbell shoulder to over 50lbs R  35 L
7 rds - the overheads

AMRAP 15
5 ring dips
20 sit-ups with 45 lb plate
20 lunges with 45 lb plate

For time:

3 runs to stop sign and back
30 clean & jerks ( 135 lbs )
broken up however you want
I did 15, run, 12, run, 3 run
10:43

At the station with Drew , Keller and I. They did the same at box today.

40-30-20-10
wall balls
boxjumps (used back of E32)
kettlebell swing ( 50 lb dumbell)
25:30

AMRAP 20
10 kettlebell swings 1.5 pood
10 throw the med ball across the mat.
14 rds + swings
this one always seems to get people in the lower back.

AMRAP 15
5 pull-ups
10 single dumbell, ground to overhead
5 burpee jumpovers
10 rds + pull-ups

At station with Flash, Burk, and Keller

alternating tabata
slam ball 20 lbs / sit-ups
push-ups/ hang power cleans 95 lbs
348

Front Squats 3-3-3-3-3

95,115,135,155,175x1,155,155,155, 160

" Fight Gone Bad"

Push press  25,22,22
SDHP        20,18,18
BJ(yellow)  15,13,11
row            13, 12, 12
wallball      10, 7, 8
total:  226

At the station with Flash and Burk.
3 rds
400m run ( the timesetter)
kettlebell swings
box jumps on time
total reps 186   just over 18 min?

In honor of Robert's, George's, Bea's, and Mike's birthday
3 rds 15 min cap ( I hit the cap)
51 sit-ups
46 kettlebell swings
30 double under attempts
21 burpees

at station with Blaine and Flash

run 1 mile then 100 of 4 exercises, broken up however you want.

1/4 run
25 pull-ups
25 extreme feet elevated push-ups
25 sit-ups
25 double-unders
X4
36:44

AMRAP 15
15 push press Me; 105 lbs, Shae  85 lbs
200m run
5 +PP

5 rds for time, 12 min cap
5 pull-ups
5 heavy cleans Me: 155 lbs,  Shae 105
20 ball slams
20 lunges with ball
17 lunges short of 5 rds

At station with Blaine and Flash
400m run
10-1 sumos
1-10 thrusters 95 lbs
400m run
19:58

Mud Bash!

AMRAP 15

5 deadlifts 185 lbs
10 push-ups
15 jumpovers

13 rds even

Cleans 1-1-1-1-1-1-1-1-1-1-1
everyone started really light and worked up
some of the light ones were squat cleans
heavy were power
got to 195

at station with Blaine and Flash

20 SDHP  75 lbs
20 front squat 75 lbs
20 push press 75 lbs
20 stone ground to shoulder 60 lbs
5 laps thru the station 70 lb sandbag
20 box jumps
20 single dunbell snatch 50 lbs
20 lunges per leg
20 burpees

10-1
wall balls
pull-ups
run to cone  50m
10:53

Thruster Ladder
borrowed for the regional work-outs
from the ground 1 rep each
65, 75, 85, 95, 105, 115, 125, 135, 145, 155
Better than I expected. First time 135 or more has gone overhead since surgery.
Shae went to 120 lbs.

5 rds with a 12 min cap

5 ring dips or 10 scaled,  I did 10 bar dips. they felt good first 2 sets unbroken
one arm kettlebell swings 10 per arm,  1.5 pood
200m run with weight hugged to chest
I was 1/4 run short of 4 at 12 min.

4 rds for time:
lap around the station
20 toes to bar
30 box jumps
5 deadlifts, 275 lbs
+ 5 burpees for me because Blaine passed me.
32:20

AMRAP 15

5 bodyweight deadlifts ( 205 )
10 wallballs
20 ballslams
7 rds 2 wallballs

Chase's birthday WOD

3 rds with 13 min cut-off, everyone hit the cut-off

13 burpee pull-ups
13 burpee box-jumps
13 burpee squat clean thrusters 25/15
Me:  1 rd, 3 cleans

AMRAP 15

15 hang power clean   ( me 135 lbs )
10 jump overs
5 wall walks
3 rds + 8 cleans

tabata fun

At station with Blaine:
log flips
 box(tire) jumps
sit-ups with med ball
squats
292

AMRAP 12

5 push press  115 lbs
10 box jumps   24"
10 push-ups
6 rds + 4 PP
push presses were supposed to be heavy, they were. A couple of rounds,  3 and 2.

200m run
20 burpees to plate
30 ground to overhead
40 toes to bar
20 lunges with plate overhead
200m run

at the station, alone
Amrap 7 min:

thrusters 65 lbs
evry time you drop the bar, 5 burpees

20,10,5,10,6,5 = 56

Fight Gone Bad...sorta

box jumps
hang power cleans 75 lbs
push press  75 lbs
wall balls
burpees

268

10-1
front squat
push press
box jump
95 lbs
yellow(24") box
19:04
still getting nauseous, like the last few days

At the station
"Murph"
first run in caot, pants and pack,
pack came off after first round
dressed down at halfway point.
nausea, light-headed, dizzy, bad!
1 hour 17 min.

At the station with blaine

20 rds for time:
5 dumbell power snatch
10 push-ups ( knee )
15 squats

23:40

at station with Blaine, same as at box yesterday?

10 mins
max thrusters each min,
after the first min at the top of the min do 5 burpees.
score is thrusters
 I used 66 lbs

67 I think

10-1
wallballs
pull-ups
run to cone x1

strict press 3-3-3-3-3
AMRAP in 15 min:
5 push press
15 double unders or attempts

AMRAP in 20 min of:
10 kb swings
10 ball throws, across blue mat to wall and back.

hang squat cleans1-1-1-1-1

5 rds for time:
15 DB hang squat cleans
30 double unders or attempts

AMRAP in 10 min:
10  dumbell push press
10 lunges per leg, with weights

AMRAP in 20 min of:
5 pull-ups
10 push-ups
15 sit-ups

Did actual pull-ups for most, shoulder is on it's way back.
My push-ups were elevated on rack.
Shae also did full pull-ups all the way, awesome!
10 GHD for SU.

21 thrusters
21 burpees
400m run
15 thrusters
15 burpees
400m run
9 thrusters
9 burpees
400m run

AMRAP in 7 min of:
7 KB swings
7 push-ups

couple min rest then

AMRAP 10
10 SDHP with KB
15 sit-ups

AMRAP in 20 min of:
15 ballslams
run to cone and back

benchmark #2 revisited
 max deadlift
500m row 
me: 1:28

Paleo benchmark #1

For time:
1000m row

50 sit-ups
50 KB swings
30 wall balls
30 box jumps
20 hang power cleans
20 push press
10 burpees
Due to shoulder still recovering my cleans, PP 40 lb db, wallball 15lb. were one handed.

Me; 21:38 last time,  14:50 this time, row at the end

AMRAP in 15 min of:
5 pull-ups or ring rows
10 ring push-ups or push-ups
15 squats
did ring rows and ring push-ups

21-15-9
thrusters
burpees
Ehrlichs ran this one as we were heading to Miami for Pat's wedding

10 rds for time:
2 deadlifts
24 jumpovers

Shae and I both used 185 lbs

5 rds for time
15 push press
run to stop sign and back  400m

I sub'd push-ups due to shoulder

benchpress  5-5-5-5-5

AMRAP in 10 mins

10 ring rows
10 push-ups
15 sit-ups

For time:
KB swings   slam balls
   20              100
   40               80
   60               60
   80               40
   100             20

cleans 1-1-1-1-1-1

For time
10-1
hang power cleans
burpees
run across parking lot

2 min of max rep pull-ups

AMRAP in 10 mins
10 push-ups
10 hip thrusts with wt
20 supermans
20 sit-ups

"Kelly"

5 rds for time of:
400m run
30 box jumps
30 wall balls

front squats 1-1-1-1-1-1

amrap in 10 min of:
10 ring rows
15 squats
Shae: 65,85,105,115,135,145,155,165,175(F)    12 rds
Me:  65,85,105,115,135,145,155,165,175   11 rds  + 1 squat
First time with bar in rack position since surgery, felt pretty good.

"love the one you're with"

AMRAP in 20 min

20 lunges
20 sit-ups passing ball
run together with kb down and back in box

deadlifts  I did one handed 205 or 215 lbs
500m row  1:30

10-1
knees to elbows, Shae and i used GHD due to shoulders
push-ups, me one handed on box
squat with wt, me 1pood
walk with wt overhead, me 25 lb kb
walks were also 10-1
me just under 29 min

paleo benchmark

For time:
1000m row
50 sit-ups
50 KB swings
30 wall balls
30 box jumps
20 hang power cleans
20 push press
10 burpees
Shae and I actually were able to work-out today.
Due to shoulder still recovering my cleans, PP, etc. were one handed.
Me;  21:38

AMRAP in 10 min:
10 push-ups
20 lunges

a couple min rest then:

AMRAP 12 min:
10 wallballs
15 ball slams
20 sit-ups

deadlifts  5-5-5-5-5

max reps kettlebell swings in 5 min

AMRAP in 15 min of:
20 ball slams
20 sit-ups
10 burpees

AMRAP in 12 min of:
5 push press
20 jump overs

back squat 5-5-5-5-5

row or run
400m  x 5

10-1
thrusters
burpees

skill: rope climbs

"Cindy"

7 rds for time:
50 jumpropes ( dubs count as 5)
15 kettlebell swings

AMRAP in 30 min of:
20 slam balls
20 sit-ups
20 box jumps

"Grace"

30 reps for time clean and jerk/ ground to overhead

FGB-ish

push press
burpee
sandbag ground to overhead
row
tire flip
tire hit

7 rds for time:
10 wall balls
20 ball slams

Lunge with weight  5-5-5-5-5

max reps in 4 min of:
kettlebell swings
sit-ups
2 min rest in between

Dips ring/bar  5-5-5-5-5

AMRAP in 15 min of:
10 push-ups
10 tuck jumps

overhead squat 5-5-5-5-5
for time:
10-1 of
overhead squat
pull-up/ ring row
run the box x2

Deadlifts 1-1-1-1-1

5 rds for time
5 deadlifts
10 box jumps

4 rds for time;
10 push-ups
20 ball slams
30 sit-ups
40 lunges

2 min of each X 2
row for cal
broad jump
jump rope
ring row

back squat 3-3-3-3-3

AMRAP in 10 min

10 thrusters
10 burpees

"Jack"

AMRAP 20 min

10 push press
10 kb swings
10 box jumps

AMRAP 12 min
15 sit-ups
15 ball slams
jumpover suicides with ball

1/2 Murph

run/row 800m   or 250 jumprope
50 pull-ups/ ring rows
100 push-ups
150 squats

800m run/ row/ or 250 jumprope

jerk  3-3-3-3-3

"Grace"
30 ground to overhead/ clean and jerk for time

deadlift 3-3-3-3-3
12 min?
5 deadlifts aprox 60% of above wt
10 jumpovers

strict press  3-3-3-3-3

"Take baby with you"
AMRAP 30 min
45 kb swings
30 goblet squats
15 sit-ups
run to fence
all with kettlebell