" 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

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
sub'd 115 lbs
14:30??

3 rds, one minute each of:
wallballs 20,10,15=45
pushpress 65 lbs 15,25,23=63
SDHP 65 lbs 25,20,20=65
tire flip and jumps 4,3,4=11
total=184
Nick=268
Colin=164
Ryan=168

"Jello Legs"

Four rounds for time of:
Run 400 meters
50 Squats
Me:14:26
Shae: 14:48

Cards and goats

400m run

clubs 66 lb hang squat cleans(goat)

spades ring dips(goat)

hearts push-ups

diamonds sit-ups

jokers 400m run

jacks 10 banging chest to bar pullups

face cards 10, aces 11

400m run

50:55

"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
45# thrusters
tuck jumps

Me 23:16
Shae 20:14
Had to do some subs due to shoulder. one arm thrusters with bodybar, one arm swings, 35# pushpresses, no push-up in burpee, knee ups

Deadlift 1-1-1-1-1-1-1 reps
285, 335, 355, 385, 400!

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Sub'd row w/ SDHP w/ 45# bar or plate

Nick 13:10
Me 15:31
Colin 16:30
Keller 18:06

Back Squat 3-3-3-3-3 reps
225,245,245,225,225

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
sub'd kettlebell swings for pull-ups

Shae 5 rounds + 12 boxjumps, she used bodybar and 25# KB(40 reps )
Shae nursing a tweaked shoulder.
I did 3 rds + boxjumps, 1.5 pood(40 reps per rd)
Blaine worked out with us too.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
A serious grind today.
19:22

After the conex boxes did a couple laps, stairs, hose pulls, etc.

"Helen"

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

sub'd 21 burpees for run.
9:29

Shae did 3 rds:
50 push-ups
50 sit-ups
50 squats

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
used 155 for DL and cl on first 2 rds
everything with 135 lbs after that
14:59

Shae used 115 lbs for DL and 45 lb bar for cleans and PJ
9:49

At fire college did:
5 pull-ups
pullys at bottom and top
stairs
10 feet-raised push-ups
1 hose drag
5 dips
5 rds
25:32

At the station.
10 rds of:
5 pull-ups
10 box jumps
15 squats
10:31
M. Winters joined me at the station. I thought it would be a good, simple one for him. 12:02

In honor of Officer Paul Sciullo, III., 36.
badge number 4179
4-1-7-9
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups
9 rounds for time.
*WOD is based on Paul's badge number, favorite exercises, and 9 rounds for his age added together.

used 35 lb dumbells for presses
Did at the station with Keller, Crane.
They sub'd pull-ups for deadlifts. Keller-2(15:23),
Crane-3(15:55)
12:53

Shae did on 4/13, 95 lb DL and 20 lb DB
13:04

Run 5 K
Nice leisurely run with Shae. Beutiful day!

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

still need serious work on the push jerk
Me
SP 135x1, x5
PP 135x3, x5
PJ 95,115,135,145
Shae
SP, PP 85#
PJ 45,65,85,75

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
I sub'd 205 lb deadlifts for pull-ups 15:51
Shae 105 lb deadlifts 13:55

A circuit at the station:
5 pull-ups
5 tire flips
15 OHS 45 lbs
10 wallball, 20 lbs
10 burpees
10 Kettlebell swings 1.5 pood
20 crunches
running between stations,
AMRAP in 20 min
just over 4 rds.
then finished off with a 5th set of OHS
Sean Gallagher, Crane and I.

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

sub'd regular sit-ups and supermans
Shae 9:20
Me 6:23

"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)