AMRAP 10
5 thrusters 95/65
10 over the bar burpees
6 even

For time:
3 rope climbs
20 toes to bar
20 ring dips
20 stones
20 OHS 45 lbs
20 dumbell squat cleans 40 lbs
20 cal row
20 burpees
just under 22 min?

7 rds for time:
7 pull-ups
7 snatches 115/75
7 wallballs ,  must HIT the green line
14:22

10-1
deadlifts  155/275
box jumps
18:12

Bear Complex

65, 75, 95, 115, 95

snatches 1-1-1-1-1-1
hit 125?

10-1
snatch 95 lbs
burpees
wallballs
15:59?

Bench press 1-1-1-1-1
95, 135, 155, 185, 205, 215, 225, 235, 245, 255

7 rds for time:
3 wall walks
bear crawl
10 jumping squats
12:34
all about the wall walks

Clean 1-1-1-1-1
hit 195 lbs
did quite a few more singles with 185 lbs

1000m row  3:26

back squat 1-1-1-1-1
135,155,185,205,225,245, 255(F)
then played around with some more reps

AMRAP 15
15 ground to overhead dumbell 55 lbs
run to light post 200m
8 rds

Strict press 1-1-1-1-1
hit 145, should be higher but the shoulder felt good

5 rds for time:
12 wallballs
12 toes to bar
8:41 with 25 lb ball, only one miss

AMRAP 12 min
2 ring dips
4 hang power clean  95m / 65w
6 front squat
8 pull-ups
7 + 1 FS

7 rds for time:
7 snatches 115 lbs
14 jumpovers
9:51
Still can't breathe well. At least I got a work-out in.

games 08 WOD
5 rds
5  deadlifts 275 m / 185 f
10 burpees
4:48

With a continuously running clock do one clean the first minute, two cleans the second minute, three cleanss the third minute... continuing as long as you are able.  135m / 95w
13 +10

Later the same thing with bench press 135 lbs
11 +8

At the zoo the work-out was "tabata something else".
At the station, didn't do a work-out.

AMRAP 15
15 wallballs
15 box jumps
250m row
3 rds 2 box jumps
the yellow box felt very high today, lots of misses on wallballs


Later,...
AMRAP 15
5 back squats 95 lbs
5 pull-ups
5 ring dips
10 rds -dips
the dips got tough!

"Fran"

the 21 felt good, first 15 straight on thrusters. Hit me hard on the 15 set.
8:39

Deadlifts 1-1-1-1-1-1-1
hit 405 lbs

row 1000m   3:25

The zoo did:
AMRAP 12 min
10 KB swings
10 boxjumps

At the station did:
AMRAP 35 min
lap around station
5 pull-ups
5 presses 40 lb dumbells
10 push-ups, feet on E32
10 tire jumps
20 sit-ups with ball
7 rds + run, pull-ups

3 rds 1 min on 20 sec off, fight gone bad style..sorta
Pull-ups  22, 15, 13
stone      6,     6,   6,
wallball   15, 13, 11
burpee    12, 12, 12
row cal    18, 15, 18
total   205

"Nancy"

5 rds for time:
400m run
15 overhead squats
I used 55 lbs on first round. Had to go to 45 after that.
17:03

"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