"Elizabeth"

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

95# full squat cleans
bar dips with an extra 25#
at the station with Blaine
broken up by calls, time got all messed up
so did 21,15,15

"Nancy"

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

75 lb OHS
50 strokes on the rower
my OHS stinks bad!
17:40

Cleans

Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.

135,155,175,195(F),185(F),175,155

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 secondsRest 45 Seconds
50 pound Weighted pull-up, 15 secondsRest 45 Seconds
Burpees, 15 secondsRest 45 seconds

50# DB thrusters 4,6,6,6,6=28
1.5 pood pull-ups 8,6,5,6,6=31
Burpees 5,6,6,6,7=30Total= 89

station 28

at station 28

5 rounds of:

245 lb deadlift 10 reps
50 lb dumbell benchpresses 10 reps
sit-ups on the incline bench 10 reps
1.5 pood kettlebell swings 10 reps
burpees 10 reps
"run" to the stop sign and back
32:27

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.

Did with Joel at the station.
Joel- 29:42
Me - 31:42

"minute pull-ups"

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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

15 complete, +11
then the same number of tire filps/burpees
at station #18

"Gwen"

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

My first time for this one.
99 lbs ( odd wts )
more next time

"Heavy Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
with 20lb weight vest

12:39

"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 burpees for row
box jumps: 32,25,25
push press: 20,20,20
wall ball: 23,17,16
SDHP: 22,20,15
Burpee: 12,12,10
Total: 289
At the station
sucking wind bad in 3rd round!

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
7:32

with a 65 lb bar
20 SDHP
20 hanging power clean and press
10 overhead squat
5 rounds for time
25:59

"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.
Post time for each of five rounds to comments.
At the station with Blaine
3:13, 3:37, 4:33, 4:55, 5:19

"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 Burpees for rows

box jumps: 30,25,27
push press: 25,20,17
wall ball: 20,20,16
SDHP: 18,15,15
Burpee: 13,11,12
Total: 284
At the station with Blaine and Joel.
not my best,still coming back.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Sub'd :
jumpng MU
pike PU
1.5 pood

11 rounds

Did after "Nicole"

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

16,10,12,12,12,10

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

sub'd supermans for back ex
tuck jumps for double unders
32:15

kicked by butt !

"Linda"

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

had to seriously scale, but can't let this pass.
DL 90# DB
BP 185# hammerstrength machine
95# power cleans
15:57

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Getting back into it, been sick as a dog!
Only time for 3 rds
1.5 pood
32:31

"Tabata something else"

At the station
Pull-ups: 8,10,8,8,8,8,7,6=63
Push-ups: 15,15,15,12,12,12,10,10=101
Sit-ups: 16,15,13,13,12,13,13,13=108
We got a call at this point. Came back and did.
Squats: 15,15,16,16,15,15,15,15 =122
Total= 394

"Diane-a-Fran"

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

sub'd pikes for HSPU
thrusters with 45lb dumbells
19:56

" Bad Moody" again!

log flips, run ( fence to pull-up bar ), burpees, pull-ups, 1,2,3,4,5,6,7,8,9,10

everybody at the station did it
broken up by a call
great fun!

"Bad Moody "

log flips, run ( fence to pull-up bar ), burpees, pull-ups, 1,2,3,4,5,6,7,8,9,10.
17:59

"CrossFit Total"

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

225lb squat( the kneewraps helped )
245 a bit shallow1
35 press
365 deadlift
total= 725

"Grace"

135 pound Clean and Jerk,
30 reps
10:21

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I love doing this one with the guys at the firestation!
sub'd:
supermans for back extensions
tuck jumps for double unders
26:08

Tire flips

50 flips of the big tire
50 flips of the smaller tire

3 rounds of:
20 pull-ups
20 burpees
20 doubleunders
sprint

at HQ with Blaine as inventor and timekeeper.

Class

class at the studio,

suicides
shuffles
etc.

In Gear

In gear with pack and mask:
5 log flips
5 pull-ups
10 burpees
10 wallballs
20 kettlebell swings 1.5 pood
20 walking lunges

21-15-9 ...ugh!!

21-15-9 of the following:
Kettle Bell swings w/ 55#
Burpie Pull-ups
Thrusters w/ 40# db
Sit-ups
Log-Flips
Dips
33:17
Did it w/ Mike, Steph, Dave & Andy Noble from 17-A
Good Stuff!!

Power Cleans

135x3
155x3
175x3
185(F)
155x3
165(F)
155x3
155x3

Muscleups

" 30 Muscle-ups for time "

that was the idea
jumping MU as usual
they were pitiful!
came back from a call and tried to do the last one with bunker pants on.
It wasn't happening!

Class

a good class.
inside, one min intervals.

"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.
Post time for each of five rounds to comments.

3:59
4:05
4:20
4:43
4:34

" Painstorm XXXlll "

'Total Death'
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 X body weight
Back Squat: 1.25 X body weight
Shoulder Press: .75 X body weight
for time

Had to seriously scale this!
DL: 120 lb dumbells
Squat: 135 lbs (more next time)
Press: 50 lb dumbells (more next time)
21:24

"Helen" with a twist

instead of 1.5 pood swings did 21 KB snatches 1.5 pood per arm. OUCH!
otherwise as rx'd
18:56

"Crossfit Total", run

1 rep max of squat, sholder press, deadlift
Did in wrong order today.
Sp= 155
Sq= 205
Dl= 365
Total= 725
then an easy run

Tabata something else

Pull-ups 11,10,10,8,8,8,8,8=71
Push-ups 16,16,12,10,10,10,10,8=92
Sit-up 15,15,15,14,13,10,11,12=105
Squats 14,15,15,15,15,12,15,20=121
Total=389

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps

30 Pull-ups
Run 800 meters

full squat cleans
sets as broken as a politician's promises
stopped the clock to run to the truck for an alpha call and back
Brutal!
40:46

150 burpees

at the station
14:58

row/press

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
sub'd
65lb SDHP
dumbell presses
first 10 with 70lbs
55lbs for the rest
19:40

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
did at the station with Blaine
8:07

5K run

a leisurely run with the wife and the Ehrlichs,
followed by 50 burpees,

snow lunges

400m lunges
did 400 steps instead
20:59

family run

a little run with the family

a few exercises at the park

good family fun!

station work-out

20 of:
wallball,box jumps, sit-ups with ball, pull-ups, dips, swings 1.5pood, sledge, log flips
everyone finished just after 10 min

class

10,9,8,7,6,5,4,3,2,1 of
thrusters,slams,run
push-up,step-up,run
crunch,squat,run
push-press,lunge,run
good times!

Painstorm

5 rounds for time of:
10 Man makers
20 Dumb Bell deadlifts
30 Single Dumb Bell snatches ( 15 per side)
40 Single overhead lunges ( 20 per side)
50 Dumb Bell swings

35 lb dumbells
1:11:11

At station with: Blaine, Mike, and Alex Caban
Brutal!

5K run

raindeer run
with Shae & Morgan ( first mile )
with 20 lb vest
30:12