"Lynne"

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

had to use the hammer strength for the benches
Bench press 185#
26/18/14/13/12=83
pull-ups
20/16/15/12/10=73

"Fran"

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

5:52

Class

tire flips,
tire throws,
kettlebells,
etc...

Run 10K

59:35

"Crossfit Total"

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

squat-255
press-145
deadlift-365
total= 765

felt good!

" Helen "

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

10:16

firestation

In the pouring rain
Did 20s of:
box jumps ( actually top of picnic table jumps )
log flips
bar dips
sit-ups with 45# bar
wall balls
burpees
sledgehammer to our log/kaiser replacement
10:12

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.

Did a modified Linda at the station with the crew
DL 110# DB
incline push-ups
95# cleans
15:12

10K

ran a 10K
57:41

class

Did class outside:
tire flips
kettlebell juggling
push-ups( fun after Murph )
burpees
etc...

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

First time with 20 pound vest
53:31

Tabada

At the station
Tabada intervals of:
sledgehammer:16,14,14,14,13,13,14,15=113
push-ups:20,16,15,15,13,13,11,11=112
sit-ups with 45# bar:5,6,6,6,6,6,6,6=47
burpees:4,6,6,5,5,5,5,6=42
total=314

Squats & Jumprope

Five rounds for time of:
50 Squats
100 Rope jumps
11:07

Tabata something else indeed!

Tabata intervals with the following exercises:
Wallball: 11,11,11,11,10,11,10,10=85
Push-up: 26,20,14,12,10,10,10,10=112
KB swings: 10,9,11,11,10,10,10,10=81
Box jumps: 10,11,10,10,12,12,11,12=88
Squats:15,15,16,15,18,15=94( missed 2 rounds due to a call)
Sit-up with ball: 5,10,9,8,8,8,7,8=63
Superman: 11,14,15,16,14,17,15,14=116
Pull-ups: 10,6,7,6,6,6,6,6=53
Total=692

weighted pull-ups

singles
45,70,80(nose),70,70,55,55,55,45

class

Shae and I taught class
1/4 mile of lunges
tire flips
kettlebells
etc..

Firestation 21,15,9

21,15,9
box jumps( top of picnic table)
log flips
kettlebell swings ( 1.5 pood, switching hands)
sit-ups with 20# med ball
burpees

Blaine 20:45
Dave 21:25
Mike 26:05

Deadlifts

knew there would be no records for me today
but could not let it pass,
I need the work too bad!
225x1
295x1
345(F)
295x3
315x1
315x1
315x1
315x1
295x1
295x1
295x1

Playing Cards

At the station, used a deck of cards, did:
sit-ups with ball 81
lunges 100 each leg
burpees 107
box jumps 100
35:17

Class

did a circuit in class.
box jumps,TGU, manmakers,jumprope,wallball,heavybag carries,etc...
Shae and I teaching class with Blaine and Leah, good times.

Double unders & Thrusters & Pull-ups

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups



DUs went like this..SU,SU,DU,. SU,SU,DU,
I need help getting more than one in a row!
thrusters with 45# Dumbells 5x5
( thrusters always kill me)
PUs
as rx'd
24:19

"Cindy"

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

Did at the station with Blaine.

22 even

"Nicole"

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

21,18,15,13,13,12=92

Fire!

21,15,19 of:
logflips
sit-ups
wallballs
boxjumps
burpee pull-ups
waiter walks
ring push-ups ( had to try these after the video!)

interupted by a structure fire!
everyone did awesome!

SDHP & Thrusters

Five rounds for time of:
95 pound Sumo deadlift high-pull,
15 reps
95 pound Thruster,
15 reps

as rx'd
all sets broken
SDHP 8,7
Thrusters 5x3( they always punish me! )
19:42
Brutal!

Muscleups

30 muscleups for time

30 jumping MU 5:59
then:
30 bar dips
30 OHS 45#
30 SDHP 1.5 pood
30 kettlebell snatches(15R,15L) 1 pood
30 lunges with 50# dumbells
30 log flips
30 pull-ups
27:37 with MU

"Grace "& "Isabel"

"Grace"
135 pound Clean and Jerk, 30 reps
12:25

"Isabel"
For time:Snatch 135 pounds, 30 reps
dropped it to 95 pounds
5:57

then for fun did :
30 box jumps
30 burpee pull-ups
30 dumbell swings 50 pounds
30 push presses 95 pounds
30 trips up and down the stairs

Michael

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

sub'd supermans for back extensions

feet anchored sit-ups

18:39

Row & Wallball

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

display not working on rower
did 1 stroke per 10m
otherwise as rx'd
15:43

Diane

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

still working on HSPU but trying to get them very vertical and deep

6:05

Power Cleans

3-3-3-3-3 reps
135x3
179x3
199x1( multiple fails )
179x3
189x1,x2
179x3
my form still needs SERIOUS work!

Shae's class

lunge-o-rama,
boxjumps,
burpees,
push-ups

Double-unders & Squats

Three rounds for time of:
50 Double-unders
75 Squats

ran at rope at bottom of kneecap level, jumped it as sub for doubleunders
squats as rx'd
14:27

Fat Fran

Three rounds,
15-12-and 9 reps,
for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups


started as rx'd
after 3 reps I knew that the 135# would not happen
115# after that
45# pull-ups
14:58

Pull-up & Deadlift

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps
24:55

Presses,Jerks

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

SP 115,125,135,140(Fx2),135,135
PP 135,145,145,145,145
PJ 135,145( my form stinks!) work-out cut short

Front Squat

singles
145,145,165,165,185(shallow?),185(S?),185(fail),165,165,145

Filthy Fifty !

Everyone did awesome! Great effort!

For time:

50 Box jump, 24 inch box (sub'd 15" onto picnic table)

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 supermans)

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders (sub'd ball slams with bowling ball)

27:00

Helen

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

as rx'd
at station with Blaine
9:40

Structure Fire!

We were not able to do "Helen" today due to a fire. We plan to do it in the morning.

By the way, all the crew did a great job!

Elizabeth

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


Power cleans 135 lbs
weighted dips
13 with 45 lbs
23 with 35 lbs
last 9 2x1
15:11

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

had to sub 65 pound OHS
15:13

Blaine and I did this one after the CrossFit Total
A good one!

CrossFit Total

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

BS 225 felt good, 255 too shallow
SP 130 have done better
DL 325 was easy, failed on 375( this time! )

sit-up/superman

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


we did this one after a nice farmer's walk,push-up,log flip/relay race at the firestation.

sub'd sit-ups / supermans
Steph 5:50
Blaine 6:05
me 6:40
Kenny and Mike also

Juggling

Just a little work on kettlebell juggling and OHS.
OT at station #24.

20s

A fun work-out at the station today!

20 reps of everything for time
Burpees
Dips
Pull-ups
Push-ups
Wall balls
Box jumps
Kettlebell Swings 1.5 pood
Log flips
Sumo high pull 65#
Turkish get up 15#( heavier next time)
Push presses 65#
Sit-ups
Farmer’s walk 200’ 75# dumbells
supermans

17:47

Muscleups

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

tried/failed regular MU
jumping, 6 rds
7 was just over time
8 after a min rest
ran 4 miles

Lunges

400 meter walking lunges
352 steps
17:02

then an easy 1 mile run

Fran!

7:10
used #45 dumbells
had to pause to breathe!
sets broken
former times: 9:46,11:42,9:42

Deadlifts!

Deadlifts!
205x1
255x1
305x1
365x1
375 failed twice
305x2
325x1
325x1
345x1
Felt good today! Still working on form.