"Fran"

21-15-9
Thrusters
Pull-ups
As always its the thrusters that kill me!
7:58

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
14 +8

open WOD 12.3

AMRAP 18 min:
15 box jumps   24" / 20"
12 push press   115 lbs / 75 lbs
9  toes to bar
6 rds + 10 box jumps   total reps = 226

ball slams 2 min   81
10 second transition
row for cal 2 min   35
10 second transition
ball slams 2 min    71
10 second transition
row for cal 2 min   44
each cal counts as 2 points
total = 310

10-1
deadlifts  225/155
burpee jumpovers
7:43

AMRAP 10 min:
5 dumbell squat cleans  40 lbs
5 chest to bar pull-ups
7 + 5 cleans

do over WOD 12.2

Do over.  score of 60, got through all the 135s.  I tried the 165, no go.

open WOD 12.2

in 10 min
snatches
30 at 75 lbs
30 at 135 lbs
30 at 165 lbs
210 lbs with time left

Got thru 75 lbs and 23 at 135 lbs

1 min on 20 sec off  4 rds of:
hang power snatch  75/55   20,16,16,16
goblet squat  red/gry   16, 18, 18, 18
box jump    12, 13, 12, 13
row for cal    18, 17, 17, 21
total   259

7 rds for time, 12 min cap

3 heavy cleans  ( 155 lbs for me )
10 toes to bar
run to cone, center of cul-de-sac
9:34

open WOD 12.1

AMRAP 7 min burpees
88    tied for 255th place.

" Crossfit Total "

1 rep max
back squat 255
strict press 150
deadlift 415
total = 820

AMRAP 15
5 ring push-ups
10 kettlebell swings  yellow
20 sit-ups
10 + 12 sit-ups

thrusters  3 min.   75 lbs
2 min rest
sumos    3 min.  75 lbs
2 min rest
cleans   3 min.  95 lbs
T-40, S-70, Cl-46
total weight= 12,620

Ground to overhead 6 min
score is total weight moved
I did snatches at 105 lbs, 65 reps, 6825 lbs

Deadlift 3-3-3-3-3
No dropping, must keep back solid. hit 305

AMRAP 15
2 rds of cindy
run to lightpost
5 rds even

pull-ups 1-1-1-1-1-1
got to 100 lbs

AMRAP 14
couple WOD
14 cleans ( back & forth)
14 wallballs ( back & forth)
14 sit-ups with ball ( back & forth)
Did with Mike Alsup @ 95 lbs  5 + 6 wb
with Shae @ 135 lbs  7 + 11 Cl
with Don @ 135 lbs  5 + 7 Cl

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.