skill work at the station.
snatch, muscle-up, handstand, double unders (still stink)
Then a short ugly.
AMRAP in 5 min of:
5 thrusters 95 lbs
10 burpees

4 rds

"Cindy"

Did at Jervey Gant with Nick, Colin, and Blaine.



20 rds + pull-ups and 3 push-ups.

"Lynne"

Five rounds for max reps of:
Body weight bench press ( used 185 lbs )
Pull-ups

12/25, 10/25, 9/23, 6/22, 6/22=43/117=160

Did it at the station with Colin,Nick, Smiley, Drake, Phillips.
Good times!

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
sub'd 135 lbs

11:08

Also did some deadlifts. Hit 405! PR!

Deadlift 1-1-1-1-1-1-1
225,395,345,395(F),365,345,345

"The 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 ( sub'd goodmorning )
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders ( sub'd 150 single unders )
Colin: 31:48
Nick: 32:17
Me: 36:46

run, aprox 5k

Hanging power cleans
1-1-1-1-1-1-1
135,145,185(F),185,190,190(F),185
Colin 185
Muscle-ups for time.
Nick 10:55 ( 1-20 in 4:05 )
Colin 13:48

MY FIRST MUSCLE-UP BABY!!

Worked on muscle-ups progression from the knees.

From Crossfit Ocala
1 to 7 to 1
1 x power cleans
2x pull ups
3x push upsThis is a pyramid where you do 1 power clean (115/75), 2 pull ups, 3 push ups the first round, then 2 cleans, 4 pull ups, 6 push ups then second. So on and so on.

Middle of the day, in the sun!

17:19

"Nancy"

5 rds for time of:
400m run
15 overhead squats, 95 lbs

Colin and Nick did as rx'd
Smiley,John and myself used a lighter bar 65 lbs ?

Colin: 16:03 ( broken up by a call)
Nick: 16:30
Smiley: 15:30
John: 19:15
Me: 14:51( broken up by a call)

" Take the baby with you!!!! "

AMRAP in 30 min of:

200m
45 swings
30 squats
15 sit-ups

Everything done with a 2 pood kettlebell.
4 rds + 1/2 run

21-18-15-12-9-6-3 res of:
front squat 185# , sub'd 135# for 21 the rest 115#
GHD sit-ups, sub'd incline sit-ups
24:?

From the Crossfit Ocala site

For time
Run 800m
20 Turkish Get Ups (10L/10R)45 lbs
30 Snatches (50#DB/KB, 15L/R)
40 Dead Hang Pull Ups
50 Push Ups
60 Swings (50# KB/DB) we used 70 lb KB
Run 800m

Colin: 32:02
Nick: 36:06 (pukie)
Me: 35:48

from 603

AMRAP in 20:00
12 DB hang squat cleans 50 lb dumbells
9 pull-ups
6 burpees

5 rds even

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
as rx'd

Nick: 33:12
Colin and I tied with: 37:09

"Randy"

75 lb power snatch, 75 rds for time

sub'd 95 lbs for 60 reps

Colin: 7:06
John: 8:20
Nick: 4:47
Me: 5:22

"Crossfit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
squat 255, 275(too shallow)
press 155
DL 265?

"Eva"

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

our new name for the 2 pood kb "ball of suck"
as rx'd
Nick 43:15
Colin 61:01
Me 59:45

One from the 603 site.
AMRAP in 20 min of:
185 lb deadlifts 7 reps
push-ups 7 reps
200m run( one lap around the station,inner circle)
12 rds even

AMRAP in 20 min of:
155 lb back squat 10 reps
incline sit-ups 20 reps
400m run

3/4 through run on rd 5

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

sub'd pike push-ups
dumbbell PP with 40 lb DB , messed up, only did sets of 10
5 ring dips

5 rds + push-ups and 8 benchpresses

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
95,115,125,135,145,155(F),135,145,135,135
also some deadlifts up to 400 lbs
lots of muscle-up work
Nick and Colin both got their first muscle-up!!
I am so close!

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

Nick 10:27
Colin 11:17
Me 11:25

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

at Station, sub'd jumping MUs

Colin 10:12
Nick 7:10
Me 8:43

We crushed it!
And it crushed us in return.

Back Squat 1-1-1-1-1-1-1 reps
225,245,265,275,275,285( F, too shallow )225x2

"Cindy"

22 rds + PU
with Winters and Harris at station 32.
Then a refreshing ice bath !

Nick and Colin did at jervey Gant
Nick 23
Colin 18

Deadlift 1-1-1-1-1-1-1 reps

225,275,345,395,405(F),365,345
It was fun doing it with all the guys at the station
Nick 415
Colin 395
Ryan 300
Mike
Z

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

sub'd 30 lb dumbells
most double-unders were singles
but they were double-unders
18:56

An easy day at station 21. Just a little work on the dino-rower

"Lynne"

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

195 lbs first set, 185 lbs after

6,8,6,7,4=31
25,23,22,24,20=114
total=145

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Broke it up into 400m and 20 reps x2.
Nick 24:16
Colin 25:17
Me 25:09

Overhead Squat 5-5-5-5-5 reps.

45x5,65x5,85x5,95x5,105(too shallow),105x1

AMRAP in 20 min of:
lift a pack of shinges off the ground to shoulder and do 15 squats
9 pull-ups
6 burpees
9 rds
at HQ

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
At station with Nick and Colin.
I think our lap is a little short of 400.
Nick 26:12
Me 35:58
Colin 39:00

7 rds of :
5 pull-ups
10 box jumps
5 pushpress 111 lbs
10 squats
5 tireflips
23:19
At station #32 with Winters and Harris

Thruster 1-1-1-1-1-1-1 reps
cleaning from the floor
135,145,156,166(F),135,135,135x5

snatch grip deadlifts
135 x5 reps x 3 rds
225 x5 reps x 3 rds
regular grip
315 x5 reps
315 x4 reps
315 x1
365 (F)

AMRAP in 20 min of:

10 goblet squats
10 overhead press ( 5R,5L)
10 swings
1.5 pood
4 swings short of 10 rds

cash out :
get-up sit-ups 3x10 (5R,5L) 25# KB

From Crossfit 603
Buy-in
3 rounds, nice and easy
10 air squats 10 push-ups
10 pull-ups 10 sit-ups
10 second handstand hold

AMRAP in 12:00
5 thrusters (95#/65#)
10 burpees
6 rds even

then a easy one mile run.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (sub'd supermans)
50 Sit-ups
At station 32 with the crew.
Nick 15:40
Me 16:05
Colin 16;07
Ryan 16:39

“The Sissy Test”.

From Crossfit 603

Buy-in
400M farmer’s walk (one hand), 24K/16K
Change hands as often as necessary
Stop every 100M and perform five inchworms with push-up


10 KB American swings (24K/16K) + 1 burpee Sprint 100M
9 KB American swings + 2 burpees Sprint 100M
8 KB American swings + 3 burpees Sprint 100M
7 KB American swings + 4 burpees Sprint 100M
6 KB American swings + 5 burpees Sprint 100M
5 KB American swings + 6 burpees Sprint 100M
4 KB American swings + 7 burpees Sprint 100M
3 KB American swings + 8 burpees Sprint 100M
2 KB American swings + 9 burpees Sprint 100M
1 KB American swing + 10 burpees Sprint 100M

Cash out
Pistols, 10L/10R
Split ‘em up as necessary

50 SDHP
30 dumbell benchpresses
100 SDHP
20 dumbell benchpresses
200 SDHP
10 dumbell benchpresses

Shae 15:51
Me 16:33

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Did actual handstand push-ups!
Set 2 sections of 1 3/4 hose on ground and touched head to them.
Lost time getting into handstand position a couple of times.

8:48

" 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