MMMBop?

As this is a hero WOD, I'm pretty sure it was some other Hansen. Oh wait, that was Hanson.

"Hansen" - 5 Rounds for time:

• 30 Kettlebell swing - 2 pood (72# DB)
• 30 Burpees
• 30 GHD Sit-Ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Results:
Seth - 39:39, 70# DB

The Odd Couple

We've done this pair of exercises in a 10-1/1-10 arrangement, but we'll go with the 15-1/1-15 (odd only) style today.

For time:

• 15 Handstand push-ups
• 1 L-Pull-up
• 13 Handstand push-ups
• 3 L-Pull-ups
• 11 Handstand push-ups
• 5 L-Pull-ups
• 9 Handstand push-ups
• 7 L-Pull-ups
• 7 Handstand push-ups
• 9 L-Pull-ups
• 5 Handstand push-ups
• 11 L-Pull-ups
• 3 Handstand push-ups
• 13 L-Pull-ups
• 1 Handstand push-up
• 15 L-Pull-ups
  

(Note: If you can't do HSPU, do decline push-ups, with your feet raised above your shoulders as high as possible. If you can't do L-pull-ups, do 1 pull-up and one hanging leg raise for each rep of L-pull-up.)

RESULTS:

• Jennifer - ~18 min, knee-hspu, jumping pull-up + leg-raises
• Todd - 21:18, feet on bar decline ~hspu, ~L-pu
• Seth - 20:19
• Jason - 17:45

Previous

Upping the Rx

The prescription hasn't actually changed since the last time we did this, but body weight has. Guess that means heavier dead lifts.

"Christine" - 3 Rounds for time:

• 500 M row - Sub 50 45# SDLHP
• 12 Deadlifts - bodyweight
• 21 Box Jumps

Results:

• Jason - 16:19, SDLHPs, 165# DLs, 18" box
• Jennifer - 15:48, 20# SDLHPs, 50# DLs, 12" box
• Seth - 19:16, SDLHPs, 205# DLs, 24" box

No WFIBDCSs today

James chose to go fishing instead of working out last time this one came up. Post your excuses for skipping this time around to comments.

3 rounds for time:

• 21 Burpees
• 10 Dumbbell power snatches per arm @50lbs
• 9 Ring Dips
• Run 400M

Results:

• Jason - 20:04, as Rx'd
• James - 25:46, sub 25 sit-ups for Ring Dips
• Seth - 18:57, as Rx'd
• Jennifer - 23:44, sub knee-burpees, 18# PS,2xReps bench dips, .22,.20,.25 mile runs

DEWD THAT SUCKED

Cutting to the chase. Shawn and Justin did:

3 rounds
100+lb sled drag - 100m (uphill/downhill)
10 burpees
10 DB clean+press @ 45lbs


Those sled drags were NO. JOKE. We'll be doing more of those in the future.

Shawn did as Rx. My second sled drag only made it half the distance. Third was at 50+lbs.

Feeling angry?

Nearly every muscle in my body is ticked off today. I'm betting this will take care of any that aren't.

"Anaerobics" - 3 Rounds for Time:

• 21 DB Bench Press - 2x65# DB
• 15 Power Clean - 135#
• 10 Turkish Getup-mills - 40# DB (5 each side)

Results:

• Seth - 22:56, as Rx'd
• Todd (welcome back!) - ~24 min almost finished, 35# DBPB, 50# PC, 15# TGUMs
• Jason - 2 rds in ~23 mins, sub 135# BP, 115# PC, 30# TGUMS

Previous

BACK UP IN THIS PIECE!!!!

Yeah. Reckonize.


Shawn and I did AMRAP in 20 minutes of:

5 deadlifts @ 225lbs
15 push-ups
10 box jumps @ 20"

then

500m row

I did some rounds. Shawn did more. I pulled a 1:45, Shawn pulled a 1:31.

That boy is becoming a force to be reckoned with.

After effects?

Anyone else feeling those thrusters from yesterday? Well get over it. We have some squatting to do!

"CFFB 091009":

Back Squat - 3x5

then

5 Rounds For Time:

• 7 Deadlifts - 315 lbs
• 21 Knees-to-Elbows

Results:

• Jennifer - 65,65x3+45x3,45 - 20:18, sub 80#DL, hanging knee-raises
• Seth - 275,295,295 - 21:38, as Rx'd

Previous

What the...? Oh my!

Pretty simple prescription today. However, as I'm barely on speaking terms with "Fran" to begin with, this has me a bit anxious.

"What-The-Fran"
9,15,21,15,9 Reps For Time:

• Thrusters - 95 lbs
• Pull-Ups

Results:

• Jason - 17:14
• Seth - 12:47
• Jennifer - 18:53, 35# Thrusters, jumping pull-ups

nightmare in my garage...

"Freddy's Revenge" - 5 Rounds For Time:
5 Push Jerk - 185 lbs
10 Burpees

previous

RESULTS:
Jason - 13:23 - scaled to 145#
Seth - 12:24, as Rx'd, cleaned weights from floor
Jennifer - 11:49, sub 40# PJs, knee burpees, cleaned weights from floor

Et tu, Brute?

Side-notes for this one in the spreadsheet suggest that an "AMRAP in 20" form would be more fun. Oh, what the hell, let's find out.

"AMRAP Brutus" - 5 Rounds For Time AMRAP in 20 minutes of:

• 5 HSPU
• 10 Pull-Ups
• 15 Double-Unders Tuck Jumps

Results:

• Seth - 9 Rounds, as Rx'd
• Jason - 10 rounds in 18:08

The Loving Randomizer

If you always hurt the ones you love, then the randomizer must really love us. This was its gentlest suggestion for today.

As Many Rounds As Possible in 20 minutes:

• 10 Burpees
• 20 Sit-Ups
• 10 Clapping Push-Ups
• 20 Squats

Results:

• Jason - 6 + 1/2 Rds
• Seth - 7 Rds + 11 Sit-Ups
• Jennifer - 5 + 1/4 Rds, sub knee-burpees, clapping knee push-ups

Always the off-season?

I don't remember going through the on-season, but we'll stick with the off-season version again, as that's what was randomly selected.

Strict Pull Ups 3 x max reps (3 min rest)

Then

10 rounds for time of:

• 3 Deadlifts - 315 lbs
• 5 Clapping Push Ups
• 7 GHD Sit Ups

Results:

• Seth - 14,11,9 10:23, sub chest-slap push-ups
• Jason - 10,9,8 14:50, as Rx'd

randomized

"090611" - AMRAP in 20 Minutes:
15 Hang Cleans - 115 lbs
12 Ring Dips
15 Sit-Ups

RESULTS:
Jason - 3rds + HCs as Rx'd
Seth - 5rds + 13 HCs as Rx'd

Another random selection

With more HSPU.
It's been just over a year since this one came up.

As Many Rounds As Possible in 20 minutes of:

• 4 Handstand Push-Ups
• 8 Chest-to-Bar Pull-ups
• 12 Deadlift - 135#
• 16 Box Jumps - 20" box

Results:

• Jason - 5 rds + 6 DL
• Jennifer - 6 Rounds, sub inverted knee-push-ups, jumping ctb pull-ups, 50# DL, 10# box
• Seth - 7 Rds + 1 DL

Number 112

Random selection.

21-15-9 Rep rounds for Time:

• Box Jumps
• Handstand Push-ups
• Lunges x each leg
• Knees to Elbows
• Run 400M

RESULTS:

• Seth - 18:50
• Jennifer - 19:36, sub 10" box, decline knee-push-ups, ~kte, .22 mile runs

no time

quick one.

DIANE

21-15-9 rep rounds of

225lb Deadlift
Handstand push-ups

RESULTS:
Jason - 11:03

Playing the Fool

I failed to consult the random selector before heading to the gym, so I have no one to blame but myself. I foolishly selected this "Hero" WOD, originally posted to crossfit.com on August 18, 2005

"Murph" - For time:

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Results:

• Seth - 43:03, as Rx'd