"Michael"

Run 800m
50 Back Extension
50 Sit-ups

3 rounds for time

My time: 28:40

PR!

Today's posted workout was Karen - 150 wall ball shots for time. However, I have been sick since Sunday and the warm-up kicked my butt, so I knew I couldn't do Karen justice - the cardio would've been too much. So, I chose to do Tuesday's workout which I missed:

Overhead Squats 3-3-3-3-3

Post max weight to comments

My Max: 110 lbs - PR!!

Warm up sets 3 reps each: 45, 65, 75
Then 5 sets of 3 reps each for the WOD: 85, 95, 100, 105, 110

TGIF

4 rounds for time of:

30 Knee to Elbows
25 Push-ups
20 Hanging Power Cleans (65 lbs)
15 Pull-ups

My time: 37:16
I subbed 60 sit ups for the Knees to Elbows - too much for my shoulder!!!

Sprint 400m
100 Walking Lunges
4 rounds for time

My time: 27:40

(Let's be clear on something here...I do not sprint, unless it's the last 50 feet of the last round of 5 rounds of a WOD containing 800 m runs, and then only in desperation to get it over with! )

Had to do the WOD at the Health Zone this morning - Erin was at the ER with an asthma attack.

4 rounds for time

Run 400m
15 Overhead Squats (95/65)
30 Push-ups
45 Sit-ups

My time: 35:00 Rx

Posted WOD was weighted pull-ups 1-1-1-1-1-1-1

I can't do a dead-hang pull up yet..so I did:


Karen
150 Wall-ball shots for time

My time: 9:39
12 lb ball

Run 400m
15 Overhead Squats (95/65)
15 Burpees

4 rounds for time

My time: 27:14

Scaled to 45 lb on OHS after first 10

Visited CF Jenks this morning.

7 Rounds for total reps of:
1 Minute of Thrusters (Men 95 lbs, Women 65 lbs)
1 Minute of Pull-ups

Post total reps to responses.

My total: 108 Rx63 thrusters, 45 plu

5 rounds for time of:

15 Thrusters (95/65)
15 Kettlebell Swings (50/35)
30 Sit-ups
Run 400m

My time: 32:42 Rx*
*bike 1/2 mile sub for Run

Shoulder Press

1-1-1-1-1-1-1

Post max load to comments

My max: 80 lbs
three failed attempts at 85. Next time!!!

For Time:
Run 400m
25 Thrusters (65/45)
15 Pull-ups
Run 800m25
Thrusters (65/45)
15 Pull-ups
Run 400m

My time: 23:42 Rx

Not sure what this was called...except Misery

50 walking lunges
20 pull ups
25 ring dips - sub 75 bench dips
20 knees to elbows
30 kettle bell swings - 1.5 pood (55 lbs)
30 sit ups
20 dumbbell hang squat cleans (25 lbs each)
25 back extensions
30 wall ball shots (12 lbs)
20 double unders (80 singles)

My time: 30:13
Modifications: bench dips, single unders

I rested today. I needed a break.

Although the WOD looks like I could do it at home with no trouble at all, sh0uld I get a burst of energy this evening. Not likely....

"Daniel"

For time

50 Pull-ups
Run 400m
21 Thrusters (95/65)
Run 800m
21 Thrusters (95/65)
Run 400m
50 Pull-ups

My time: 26:47*

*modifications: instead of 50 pull ups at beginning and end, I did 25 pull ups/25 sit ups in both places. I did do Kipping pull ups though. Just couldn't face a hundred of them today!

10 Ball Cleans (20/12)
10 Burpees

10 rounds for time

My time: 20:42 Rx

"Helen"

Run 400m
21 Kettlebell Swings (35 lb)
12 Pull-ups
3 rounds for time

My time: 16:26 Rx

"The Horrible Hundred"

For time

25 Deadlifts (225/155)
25 Squat Cleans (115/75)
25 Thrusters (75/55)
25 Overhead Squats (65/45)

Note: You must use the same bar throughout the WOD. Strip weights off to go from one exercise to the next. Hint-load the bar to aid in the download.

My time: 14:55 Rx!

***
The squat cleans were the hardest part of this WOD! Yesterday B did this and did "cleans" rather than "Squat cleans" and she was just under 10 minutes, so I'm sure the squat cleans were a big difference.

Anyway, it's my new favorite workout, officially.

300 Double-unders or 1200 Single-unders

uh...yeah...still not doing doubles

My time: 15:41