Stolen pride

We'll be ending the year with a routine borrowed from the BrandX forums.

"Ratzon" - 5 Rounds For Time:

• 3 Bar Muscle-Ups (sub 3x pull-ups and dips if no MU)
  
• 5 One-Legged Box Jumps, Left - 18"
  
• 4 L-Pull-Ups
  
• 5 One-Legged Box Jumps, Right - 18"
  
• 5 Strict Pull-Ups
  
• 5 One-Legged Box Jumps, Left - 18"
  
• 7 Kipping Pull-Ups
  
• 5 One-Legged Box Jumps, Right - 18"
  

Results:
Jason - 15:10, sub jumping muscle-ups
Seth - 16:08 (14:53 + ~1 min brain fart + final set of jumps)
Justin - 19:02
Melanie - 18:28, sub jumping pull-ups/l-pu, 10 step-ups for right leg jumps (sore knee)

Previous

Little Linda…

Going with a scaled-back version of Linda today, as we need to get some bench in.

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

• 225lb Deadlift
• 165lb Bench Press
  
• 115lb Squat Clean

Results
Seth - 26:39
Justin - 37:44
Jason - ~50 mins, sub 40# weighted dips for bench, 95# HSC after Rd 2 for cleans.

That looks kind of familiar

This workout was posted to the crossfit main site recently. Looks like a whole lot of 'fun'. It's actually been on the spreadsheet for a while, but haven't done it till today.

"081020" - AMRAP in 20 minutes:
5 Thrusters - 95#
7 Hang Powercleans - 95#
10 SDHLP - 95#

Results:
Jason - 5 Rds + HPCs
Seth - 8 Rds
Shane - 6 Rds + HPCs
Melanie - 7 Rds, sub 50#
James - 7 Rds + HPCs, sub 10 pull-ups for Thrusters, 10 GHD Sit-ups for SDHLP

Movin' on UP...

i've been wanting to try this one and decided today was as good a day as any...and the title seems fitting for the season, too.

"Grace"

30 reps for time of:
Clean and Jerk @ 135#

RESULTS:
Jason: 11:37

And A Partridge In A Pear Tree

I've seen other variations of this workout, but this is the one that made it into the spreadsheet. Just like the classic Christmas song, we'll do 1, then 2,1 then 3,2,1, then 4,3,2,1... Just be glad we only have to do the 12th day (Burpees) once.

"12 Aches of Christmas" - For Time:

• 1 Muscle-Up
• 2 Handstand Push-ups
• 3 KettleBell Swings - 2 pood (75# DB)
• 4 Deadlifts - 255#
• 5 Push Jerk - 135#
• 6 GHD Sit-Ups
• 7 Back Extensions
• 8 Wall Ball (Sub 20# DB Thrusters)
• 9 Box Jumps - 30" Box
• 10 Double-Unders
• 11 Pull-Ups
• 12 Burpees

Results:
Seth - 33:44, bar muscle-ups
Jason - 43:37, sub'd atomics for GHDs, good mornings for back-extenstions and tuck jumps for DUs, mostly jumping muscle-ups

AMRAP Hero

This is the only Crossfit Hero workout of the AMRAP variety. Can you be a hero for 20 minutes?

"Nate" - As Many Rounds as Possible in 20 Minutes of:

• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 DB Swings @ 70lbs

Results:

• Melanie - 11 Rds + push-ups, sub 3 X Jump Pull-Ups + bench dips for muscle-ups, decline push-ups for HSPU, ~30# DB swings
• Jennifer - 11 Rds, sub 3 X Jump Pull-Ups + bench dips for muscle-ups, decline push-ups for HSPU, 25# DB swings
• James - 8 Rds + push-ups, sub 3 X Pull-Ups + bar dips for muscle-ups, HSPU on smith machine, 50# DB swings (first 2 rounds: bar muscle-ups)
• Shane - 11 Rds, sub 2 X Pull-Ups + bar dips for muscle-ups, decline push-ups for HSPU, 50# DB swings
• Seth - 13 Rds + 2 HSPU, sub bar muscle-ups
• Jason - 10 Rds + HSPU, sub jumping bar muscle-ups

Previous

Dialing up HQ

Going with the WOD from crossfit.com today. Let's get filthy.

"Filthy Fifties" - For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35# DB)
Walking Lunge, 50 steps (25 each leg)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20# DB Thrusters)
50 Burpees
50 Double-Unders

Results:
Seth - 31:32
Jason - 40:56
Shane - 58 min, 40 reps on Jumping pull-ups, knees-to-elbows
James - alternate workout, see comments.
Justin - alternate workout

Overly complex?

This certainly looks interesting.

"Complexity" - For Time:

• 3 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 21 x Burpees
  
• 50 x Double-Unders
  
• 21 x Pull-Ups
  
• 6 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 15 x Burpees
  
• 50 x Double-Unders
  
• 15 x Pull-Ups
  
• 9 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 9 x Burpees
  
• 50 x Double-Unders
  
• 9 x Pull-Ups
  

Results:
Seth - 18:31
Justin - 30:01
James - 25:51, sub 2 HPC + 1 PP @95# for Complexes, 1/4 mile on elliptical for DUs
Shane (Welcome!) - 30:27, sub 95# complexes

Previous

De-icer

This should get us warmed up. I'll just refer to the previous attempt for descriptions, rather than re-type them here. I don't think we re-pressed the weight overhead after the windmill portion.

For Time:
10 Renegade Man-Maker Mills, 30#
1 Burpull
9 Renegade Man-Maker Mills, 30#
2 Burpull
...
1 Renegade Man-Maker Mills, 30#
10 Burpull

Results:
Jason - 33:27
Seth - 30:17
Melanie - 31:09, sub 10# RMM-Ms

Conflicting interests

Couldn't decide what workout to do today, so here are two suggestions:

AMRAP (As Many Rounds As Possible) - 20 minutes:
5 Handstand Push-ups
10 L-Pull-ups
15 Walking Lunge Steps (15 Total, alternate starting leg each round)

Results:
Melanie - 7 Rds + 3 L-Pull-Ups, subs: decline push-ups, jumping L-Pull-Ups
Jennifer - 7 Rds + 7 lunges, subs: decline push-ups, jumping pull-up + L-raise
Stephanie - 8 Rds + push-ups, subs: decline push-ups, jumping pull-up + L-raise / atomic situps (rds 4-8)
James - 8 Rds + 7 L-Pull-Ups, subs: feet hooked on smith machine HSPU, back-extensions for lunges

Previous results

OR

"CrossFit Total" - Total weight lifted in:
Back Squat - 1 rep
Shoulder Press - 1 rep
Deadlift - 1 rep

Results:

	Back Squat		Shoulder Press		Deadlift
	Justin	Seth	Justin	Seth	Justin	Seth
Attempt 1	315	315	155	170	335	375
Attempt 2	335	335(f)	165	180	345(f)	395
Attempt 3	340	335(f)	175(f)	190(f)	340	400
Total	Justin	Seth
	845	895

Previous results

Un-motivated

Given how much fun this was last time, we'll scale it back a bit. Motivation: the harder you work on the deadlifts, the easier the TGU will be.

"Deadly Motivation"

It's three rounds of bodyweight 135# deadlifts followed by Turkish get-ups. Here's how the reps/load will work:

Round 1:

• Max reps BW 135# DL in 3 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round 2:

• Max Reps BW 135# DL in 4 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round 3:

• Max Reps BW 135# DL in 5 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round all loads up to the nearest 5lbs

Explanation: Load up a bar with your bodyweight 135# and perform as many deadlifts as possible in the time given. Subtract the number of reps performed from 100. This number (rounded up to the nearest 5) is the weight of the DB to use for the Turkish Get-ups for that round.

Post loads and overall times to comments.

Results:
Jason - 35:47

1. DLs - 50, 5 TGU per arm @ 50#
2. DLs - 40, 5 TGU per arm @ 40#
3. DLs - 40, 5 TGU per arm @ 40#

Seth - 28:38

1. DLs - 63, 10 TGU per arm @ 40#
2. DLs - 45, 10 TGU per arm @ 55#
3. DLs - 50, 10 TGU per arm @ 50#

Justin - 2.5 rds in ~29 min

1. DLs - 65, 10 TGU per arm @ 35#
2. DLs - 45 (in 3 min), 10 TGU per arm @ 40#
3. DLs - 45, DNF

Melanie - 2 rds in 19:27

1. DLs - 72 @ 45#, 10 TGU per arm @ 10#
2. DLs - 68 @ 45#, 10 TGU per arm @ 10#
3. DNF

Jennifer - ~35 min

1. DLs - 70 @ 45#, 10 TGU per arm @ 5#
2. DLs - 70 @ 45#, 10 TGU per arm @ 5#
3. DLs - 70 @ 45#, 10 TGU per arm @ 5#

Feeling lucky?

Someone took the lucky "7" theme a bit too far with this one.

"7-Up Yours" 7 Rounds for Time:
7 Pull-Ups
7 Thrusters 2x25# DBs
7 Burpees
7 Ring Dips
7 Push-Ups
7 Double-Unders

Results:
Seth - 17:58
Brian - ~22:00, bar dips, tuck jumps
Jason - 22:24, bar dips, tuck jumps
James - 22:13, 15 GHD sit-ups for Thrusters+Burpees, 15 Ab Rollers for DU
Shiloh - 19:34

Previous luck.

Changing things up

Today we'll do a variation of "Dumbbell Hell". Rather than just seeing how much weight we can do, we'll add a run and see how fast we can go.

"Dumbbell Holy Hell" - 5 Rounds for Time:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Front Squat
5 DB Push-Press
Run 400 M
Use 2 DBs, each weighing 1/4 of your body weight.

Results:
Seth - 13:28, 55# DBs
Brian - 18:22, 40# DBs
Justin - 19:52, 45# DBs
Melanie - 19:52, 20# DBs
Jennifer - 17:08 (4 Rounds) 15# DBs, 10# for Push-Press, Runs: 0.25,0.2,0.14,0.13 miles.

Get your gun

Someone may need to be put down after this one.

7 Rounds For Time:
10 1-legged squats (pistols), alternating
12 Ring Dips
15 Pull-ups

Pistols are a bit difficult, so if you can't do them free-standing, try holding onto something. Or substitute some one-legged step-up/downs on a tall box/bench/step. If that is fairly easy, then double the reps to compensate.

Results:
Seth - 17:53
James - 25:02, subs: 2 x air squats, bar dips
Justin - 25:16
Jason - 19:24, pistols to bench, bar dips

Just stay home

This has already been one of those Mondays that makes you wish you'd just stayed home. This workout routine may just serve to reinforce that sentiment.

"080811" - For Time:
10 GHD Sit-Ups
10 Hip & Back Extensions
30 Thrusters - 95#
50 Pull-Ups
30 GHD Sit-Ups
30 Hip & Back Extensions
20 Thrusters - 95#
35 Pull-Ups
50 GHD Sit-Ups
50 Hip & Back Extensions
10 Thrusters - 95#
20 Pull-Ups

Results:
Melanie - 24:36, sub 40# Thrusters, jumping pull-ups
Stephanie - ~27 min, sub atomic sit-ups, 30# thrusters, jumping pull-ups
Jennifer - 29:15, GHD/atomic sit-ups, 30# thrusters, jumping pull-ups
Seth - 27:57, 45# good mornings for back-ext rds 2&3
Jason - 36:46 + ~10 min "Pukey" break, atomic sit-ups, 45# good mornings
James - DNF(time): 2 rds + 20 GHD sit-ups in 30 minutes, sub 45# Thrusters

Note: Equipment contention caused some exercise substitutions, and I'm not entirely sure who did what exactly in what rounds. -Seth

It starts with a run.

This one looks interesting. We usually strive for the best time OR maximum round/reps. Today we'll do both!

080527: For Total Time and Total Reps:
Run 1 Mile
Two Minutes of Each (10 min continuous clock) of:
Row (calories) - sub SDLHP @ 45# for reps
DB Thrusters - 2x30# DBs
Medicine Ball Cleans - 20#
Double-Unders
Pull-Ups

So time your 1 mile run, add the ten minutes of work = total time.
Count reps completed in the two minutes allotted for each of the other exercises, without stopping the clock between exercises.

Results
Seth - 5:37 run,47 SDHLP,21 Thrusters,20 20#DB Cleans,63 DU,28 PU - 16:06 total time, 179 reps
Melanie - 7:50 run, then some 30# SDHLP, 20# Thrusters, Cleans & Pull-ups

Two girls, one bucket

This something of a combination of two girl-named workouts: Fran & Diane. It doesn't have an official name, but it sure was tough last time.

"Friane" - 3 Rounds for Time:
15 Deadlift - 225#
15 Handstand Push-ups
15 Pull-Ups
15 Thrusters - 95#

Let's hope we don't need the bucket.

Results:
Jason - 27:50 + ~2 minutes injury time-out (~30 min total)
Jennifer - 19:52, sub 65# DL, decline push-ups, jumping pull-ups, 30# thrusters
James - 22:55, sub 135# DL, HSPU w/ toes hooked on smith machine, unladen squats for thrusters
Seth - 24:01

Of Questionable Origin

I'm not sure where this routine originated, but it sure looks like it will make for a very tough twenty minutes.

As Many Rounds As Possible in 20 minutes:
10 Burpees
20 Sit-Ups
10 Clapping Push-Ups
20 Squats

Results
Melanie - 5 rds, sub knee push-ups
Seth - 6 rds + burpees, sit-ups, 3 clapping push-ups
Jason - 6 rds

Forecast: Sunny and cold today...

with a PainStorm on the horizon.

"PAINSTORM XXXI"

Use two dumbbells which together total ½ your bodyweight. Using them, do:

• 5 Weighted Pull-Ups
  
• 3 Man-Makers
  
• 10 Pressing Snatch Balance - Left
  
• 3 Man-Makers
  
• 15 Step Ups - Left
  
• 3 Man-Makers
  
• 20 Power Snatch - Left
  
• 3 Man-Makers
  
• 25 OH Walking Lunge steps - Left
  
• 3 Man-Makers
  
• 30 KB Swings - Both hands
  
• 3 Man-Makers
  
• 25 OH Walking Lunge steps - Right
  
• 3 Man-Makers
  
• 20 Power Snatch - Right
  
• 3 Man-Makers
  
• 15 Step Ups - Right
  
• 3 Man-Makers
  
• 10 Pressing Snatch Balance - Right
  
• 3 Man-Makers
  
• 5 Weighted Pull-Ups
  

Use both DB for man makers, one single DB for the rest.

We've actually done this one before.

Results:
Jason - 31:05, 40# DBs
Justin - 28:35, 35# DBs
James - 29:34, 35# DBs, unweighted step-ups
Seth - 26:13, 50# DBs

Turkey burner

I admit that I enjoyed that Thanksgiving break, but it's time to get back to it. Some heavy thrusters should get rid of that holiday hangover.

"080817" - 15,12,9 Rep rounds For Time:
Thruster - 135 lbs
Muscle-Ups

Standard substitute for a muscle-up is 3 pull-ups and 3 dips.
Scale as needed.

Results:
Jennifer - ~9 min, sub 30# thrusters, 1 x jumping pull-ups, triceps dips
Melanie - 9:57, sub 45# thrusters, 1 x jumping pull-ups, triceps dips
Seth - 17:14, sub bar muscle-ups
Jason - 29:23, sub jumping bar muscle-ups
Justin - alternate strength workout, see comments

Glutton for punishment

One last workout before the national day of gluttony. Be thankful it's only:

21-15-9 Rep rounds for Time
Box Jumps
DB Swings - 35#
Lunges x each leg
Knees to Elbows
Run 400M

Note: Run 400M each round (three times total).

Results:
Melanie - 25:47, as Rx'd

Previous

Does this look heavy?

It sure looks heavy to me.

15-12-9 Rep rounds For Time:
Back Squat - 225#
Power Cleans - 135#
Weighted Pull-Ups - 50#

Results:
Seth - 18:57
Justin - DNF, 2 rounds in ~17:30
James - 19:31, sub 45# bs, 95# Hanging PCs, 35# pu

Previous

More than a hero

This workout combines the hero workout J.T. plus running. I'm not sure why, but it's called:

"Tri-athlon"
For Time:
21 Handstand Push-ups
21 Ring Dips
21 Push-Ups
Run 800 meters
15 Handstand Push-ups
15 Ring Dips
15 Push-Ups
Run 800 meters
9 Handstand Push-ups
9 Ring Dips
9 Push-Ups
Run 800 meters

Results:
Shiloh - 22:14
Seth - 23:01
Justin - 27:37
James - 26:16, subs: decline push-ups, bar dips, elliptical
Melanie - 27:44, subs: decline push-ups, triceps dips

Previous

Rower blues

Today's workout appeared in a mainsite video about a month ago. Sure would be nice if there was a rower available, as I don't care much for all those SDLHP. Should still be 'fun'.

"The Ramstein" For Time:
Row 500 M (sub 50 SDLHP - 45#)
25 Pull-Ups
20 KB Swings - 1.5 pood (55# DB)
15 OHS - 65#
10 Burpees
Run 400 M
10 Burpees
15 OHS - 65#
20 KB Swings - 1.5 pood (55# DB)
25 Pull-Ups
Row 500 M (sub 50 SDLHP - 45#)

Results:
Seth - 17:56
Shiloh - 20:18, sub 2min double-unders for 400M run

Back to Basics

No complicated lifts in today's workout, but it sure gets tough. A CrossFit classic:

Cindy - AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

To get the most benefit from the exercises, attempt to maintain good form and range-of-motion.

Pull-Ups: Full arm extension at bottom, chin over bar at top.
Push-Ups: Chest & thighs touch floor at bottom, full arm extension at top.
Squats: Hip crease below knees at bottom, full hip extension at top.

Results:
Jason - 14 rounds, sub clapping pull-ups
Seth - 18 rounds + pull-ups + 2 push-ups
James - 13 rounds + pull-ups + push-ups, subbed anchored sit-ups for squats

Previous

Going back a bit

Haven't seen this one in quite a while.

For Time:
15 Overhead squat - 95#
15 L-Pull-ups
15 Split-jerk - 95#
15 Knees to elbows
15 Hang clean - 95#
15 Back extensions, with 25 pounds

Results:
Melanie - 7:20, sub 30# bar, jumping pull-ups + L-raises
Jennifer - 8:39, sub 20# bar, jumping pull-up + L-raises
Seth - 9:18, sub 115#
Jason - 13:20, sub 75# OHS, 35# good-morning for back-extensions

Gimme 20

It's just 20 minutes. How bad can it be?

AMRAP in 20 minutes:
10 Glute-Ham Developer Sit-Ups
10 Pull-Ups
15 Back-Extensions
15 Push-Ups

Results:
James - 6 1/2 rounds
Seth - 7 1/2 rounds plus 13 back-extensions
Jason - 9 rounds, sub'd atomic sit-ups and supermans for GHDs and back extensions
Shiloh - 6 rounds in 14:02

Snatch and Go

We'll be attempting the HQ workout from Friday:

"Snatch & Go"
Five rounds for time of:
15 Hang Power Snatch - 95#
Run 400 meters

Results:
Seth - 15:43
Melanie - 16:56, sub 30# HPS
Jennifer - 19:46, sub 12# HPS, 200M run on rds 2-5
Jason - 25:41
Shiloh - 17:57

Travel light

I'm traveling this week, but did manage to bring my jump rope with me. This girl-named workout is one I can actually do with my available equipment.

"Annie"
50-40-30-20-10 rep rounds, For Time:
Double-unders
Sit-ups

If you can't do double-unders, substitute tuck-jumps.

Results:
Jason - 7:47, tuck-jumps
Seth - 8:54

u pull it...

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

RESULTS:
Jason - 15rds + 12 PUs

Quick and Dirty

Usually the "As Many Rounds As Possible" workouts last for 20 minutes. Whomever came up with this workout decide 15 minutes would be plenty. As burpees are included, that assessment is probably spot on.

AMRAP in 15 min:
5 Burpees
5 Pull-ups
5 Hang Power Cleans #65

Results:
James - 13 rounds, sub 5 push-ups & 10 sit-ups for burpees
Seth - 15 rounds
Stephanie - ~8 rds, sub jumping pull-ups, 20# HPCs
Jason - 12 rounds

Absolute power

Borrowing the CrossFit HQ workout from Sunday:

Power clean 1-1-1-1-1-1-1 reps

This workout calls for 7 sets of your maximum effort for the power clean. Rest as needed between sets (~2-3 minutes). You can change the weights in order to challenge yourself if you succeed. Use your warm up sets to gauge what weight should be counted as part of your seven max effort sets.

Results:
Seth - 225,235,235,235,240(f),240(f),235
Jason - 155,165,175,185(f),185(f),165,175
Shiloh - 165,185,195(f),185,195,205(f),195

Random recipe

Today's random workout has us revisiting this one from a few months back.

For time

• 21 DB power snatch (per arm) @45lbs
• 21 Atomic sit-ups
• 42 Pull-ups
• 15 DB power snatch (per arm) @45lbs
• 15 Atomic sit-ups
• 30 Pull-ups
• 9 DB power snatch (per arm) @45lbs
• 9 Atomic sit-ups
• 18 Pull-ups

RESULTS:
Jason - 18:02
Seth - 12:46
Jennifer - 13:06, 15#, 1/2 reps jumping pull-ups
Melanie - ~11:30, 20#, jumping pull-ups
Stephanie (welcome!) - ~12 min, 10#, jumping pull-ups
Shiloh - 15:42

Because I had a lazy week!

Run 5K

Shiloh - 21:04 (6:47 pace)

Busy day

Late post, busy day:

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
Jason - 13:54
Seth - 15:44

Previously

Seek out discomfort.

After all, "...comfort and ease are not often associated with progress and accomplishment in any endeavor." - Mark Rippetoe

21-15-9 Rep rounds For Time:
Deadlift - 225#
Push Press - 135#

Results
Jason - 20:58, sub 115# Push Press
Seth - 11:47
James - Alternate workout, see comments

Previous results

Turkish Time

Seems like we haven't done Turkish get-ups in a while, so...

AMRAP in 20 minutes:
6 Turkish Get-Ups - 35# DB (3 per side)
9 Ring Dips
12 Pull-Ups

Instruction on TGU can be found here, here, here and here

Results:
Jason - 4 rds, sub 3 x bar dips
Jennifer - 5 rds + 2 TGUs, sub 5# TGU, triceps dips, jumping pull-ups
Seth - 6 rds + TGUs

How badly do you want it?

You'll have to push yourself to have a good score on this one.

AMRAP in 20 Minutes (As Many Rounds As Possible)
10 Hang Squat Cleans - 135#
25 Wall-ball shots - 20# ball (sub 20# DB thrusters)

Results:
Seth - 4 rounds + HSC + 23 thrusters
Jason - 2 rounds + 8 HSC

Comments indicate we loved this one last time.

Not quite human

This workout comes from a video posted to CrossFit HQ yesterday.

"Bionic" 5 Rounds for time of:
5 Muscle-Ups
10 Handstand Push-Ups
15 DB Swings - 55#
20 Double-Unders

Substitute as necessary, see FAQ.

Results:
Seth - 20:32, bar muscle ups
Jennifer - 4 rounds in ~23 min, subs: 2 x jumping pull-ups, tricep dips, decline push-ups, 25# swings, tuck jumps
James - 3 rounds in ~22 min, subs: 3 x pull-ups, dips, steep decline push-ups, 35# swings, tuck jumps
Jason - 27:38, bar/jumping muscle ups, tuck jumps

Almost Fresh Fun

21-15-9 Rep rounds for Time:

95# Power Clean, Push Press, Overhead Squat
Ring Push-Ups
Burpulls (Burpee to Pull-Up)


RESULTS:

Shiloh - 19:37

Results from October 23rd: Fresh fun

That's NOT crossfit

Run 10 miles.


Shiloh - 90:31
Amy - 94:04

IN-FI-DEL EXTRA!!! - NEW HERO WOD

(Not today's WOD, but will have to be done soon.)

SETH

3 rounds for time

• 100 box jumps @ 24"
  
• 50 dumbbell swings @ 55lbs

In honor of Seth Harder, whose dignity was killed in action today, Oct 31st, 2008 at Cognitive Data Systems in Little Rock, AR:

Please let it end

We've done some brutal workouts this week. Completing our week will be this nice little core-buster.

"Fugly Fifties" - For time:
50 Sit-Ups
50 Double-Unders
50 Sit-Ups
Walking Lunge, 50 steps
50 Sit-Ups
50 Burpees
50 Sit-Ups

Results:
James - 18:15
Seth - 15:20

Previous posting

Lowered expectations

I'm definitely feeling the effects of the workouts we've already done this week, so I'm not expecting a top performance. Still, this is a hero workout, so maximum effort will be given.

"Badger" - 3 Rds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Results
Seth - 37:41
Justin - DNF, 2 rounds in ~37 min
James - 48:03, sub 65# squat cleans 1.5 rds, jumping air squats 1.5 rds, ellipical for runs.
Jason - 52:48

OMG MY LEGS!!!

Since all of us (I think) who did yesterday's workout have basically inoperable legs today, we're going to do an upper-body dominant workout today. It is:

 

• 75 Push-Ups
  
• 50 Thrusters @ 45lbs
  
• 50 Ring Dips
  
• 30 Weighted Pull-Ups @ 45lbs
  
• 25 Handstand Push-ups
  

Scale according to abilifications.

Results:
Justin - 29:10
Seth - 28:27
James - ~34 min, subs: see comments
Shiloh - ~25 min, see comments
Brian - ~23 min, subs: bar dips, unweighted pull-ups, DB shoulder press
Jennifer - ~18 min, knee push-ups, 12# thruster, triceps dips, jumping pull-ups, decline push-ups
Jason - 26:48, sub 25# weighted bar dips, unweighted chin-ups

Working towards a Total

One of the standard measurements within CrossFit is the CrossFit Total. Today's workout incorporates all of the lifts of the CFT, and is at least 10 times the fun. We've done a scaled version of this before, and will likely stick with the same weights once again.

Total Death
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Deadlift 1 1/2 BW 235lbs
Back Squat 1 1/4 BW 195lbs
Shoulder Press 3/4 BW 115lbs

Results:
Justin - 37:16
Seth - 31:16
Jason - 33:14 + weight changes, sub 155# back squats, see comments

Pay attention

This one is just a bit tricky.

"My Workout has ADD" - For Time:
30 Walking Lunges
20 Pull-Ups
Run 400M
30 Box Jumps
20 Ring Dips
Run 400M
30 KB Swings (1 pood) (sub 35# DB Swings)
20 Knees-to-Elbows
Run 400M
30 Atomic Sit-Ups
20 Medicine Ball Cleans (sub 25# DB Cleans)
Run 400M
30 Wall-ball shots, 20# ball (sub 20# DB thrusters)
20 Towel Pull-Ups
Run 400M

RESULTS:
Seth - 23:10
Jennifer - 24:00, 200 M runs, jumping pull-ups, all weights scaled.
James - 34:03, 1 x bar dips, reg pull-ups, some scaling of weights
Jason - 33:58, sub'd 3 x bar dips

Time to get nasty

This is a classic workout in large part due to the popularity of the demonstration video.

"Nasty Girls" - 3 Rounds for Time

• 50 Squats
  
• 7 Muscle Ups
  
• 10 Hang Power Cleans @135lbs
  

If you can't do muscle-ups, do 3x pull-ups and dips per rep, and concentrate on maximum height in the pull-up, maximum depth in the dip.

Results:
Seth - 10:26, bar muscle ups
James - 16:22, 2 x pull-ups & dips, 95# HPCs
Jason - 22:17, 3 x pull-ups & dips
Shiloh - 13:59, bar muscle ups

Previous

Fresh fun

Not sure where this came from, but it's on the workout list and it sure looks 'fun'.

21-15-9 Rep rounds for Time:
95# Power Clean, Push Press, Overhead Squat
Ring Push-Ups
Burpulls (Burpee to Pull-Up)

Scale weight as needed, Push Jerk may be substituted for Push Press, keeping in mind the wide 'snatch' grip during the Overhead squat portion.

RESULTS
Brian - 19:27, 45# bar
Seth - 21:57
James - 23:05, 65# bar
Jennifer - 25:00, 12# bar, jumping pull-ups

5 x USRDA

When 1 x isn't enough, prescribe 5 x.

10-8-6-4-2 Rep Rounds For Time:
Sumo Deadlift High Pulls - 95#
Overhead Squats - 95#
5 x reps Sit-Ups
5 x reps Double-Unders

RESULTS:
Seth - 12:51
James - 16:41, subs: 45# bar, tuck jumps
Brian - 17:08, subs: 45# bar, single-unders/tuck jumps
Jason - 11:23, subs: 2x50# DBs for SDLHP, 45# bar for OHS, and tuck jumps

previous go

hatred

because i hate burpees, i'm borrowing this from HQ:

10 rounds for time of:
12 burpees
12 pull-ups

RESULTS:
Jason - 30:37
Shiloh - 20:31
James - 8 rounds in 24:38

It sounds simple,

but it will not be easy.

"Barbara"

Five rounds, each for time of:

• 20 Pull-ups
  
• 30 Push-ups
  
• 40 Sit-ups
  
• 50 Squats
  

Time each round separately.
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Last Time

Oops, I did it again...

...didn't realize we'd just done this one last month...i was bored and picked one from a long time ago without paying much attention to what we've done recently.

10 Rounds for time of

* 10 Hang Power Cleans @ 95 lbs 115 lbs.
* 5 Handstand Push-up

RESULTS:
Jason - 18:20

Return of the 300

It's ON again...

The 300 Workout (for time)
25 pull-ups
50 deadlift @ 135lbs
50 push-ups
50 box-jumps
50 floor-wipers @ 135lbs
25 35lb DB Clean & Press (right arm)
25 35lb DB Clean & Press (left arm)
25 pull-ups

RESULTS:
Jason - 29:53

“Painshower” – Dumbbell Heck

Today, we're adapting The Painstorm XV workout "Dumbbell Hell" to suit our time contstraints.

As Many Rounds As Possible in 30 minutes of

• 10 Renegade Manmakers (2x Weight A)
  
• 20 Dumbbell Deadlifts (2x Weight B)
  
• 30 Dumbbell Snatches (15 per arm) (1x Weight B)
  
• 40 Single Overhead Dumbbell Lunges (1x Weight A)
  
• 50 Dumbbell Swings (1x Weight B)
  

Pick two sets of dumbbells, one lighter (weight A) one heavier (weight B)

Seth: 2 rounds plus 8 manmakers - 50lb and 35lb DB's
Justin: 2 rounds minus swings on second rd - 50lb and 35lb DB's
Jason: 1 3/5 rounds - 50lb and 35lb DB's

With our respects

The CrossFit headquarters posted a set of new Hero workouts recently. We've chosen to up the effort in honor of Ryan Hummert today.

"Ryan" - 5 Rounds for Time:
7 Muscle-Ups
21 Burpees (1 foot jump each rep)

RESULTS:
Seth - 18:13, bar muscle-ups, lateral jump burpees
Justin - 23:20, bar muscle-ups, lateral jump burpees
Jason - 34:10, 3 x pull-ups + dips for muscle-ups
James - 24:30, 4 Rounds: 2 x pull-ups + dips, 14 reps lateral jump burpees
Shiloh - 23:39, bar mu/ring dips

Just some random lady

Though I know we've met before, I don't really remember her.

"Christine" - 3 Rounds for time:
500 Meter row - Sub 50 45# SDLHP
12 Deadlifts - bodyweight
21 Box Jumps

RESULTS:
Jason - 24:10, 2x20#DB SDHLP, 175# DL, 21" box jumps
Seth - 14:56, 195# DL, 19" box jumps

Previous results

Unrequited love...

It's definitely a love/hate relationship with thrusters. I can't help but admire their brutal effectiveness. This workout will definitely test the bounds of my affection.

"Gates of Fire" - For Time:
50 GHD Sit Ups
50 Pushups
100 Thrusters 65lbs
50 Pushups
50 GHD Sit Ups

RESULTS:
Justin - 22:38
Seth - 23:07
Jason - 30:17, atomic sit-ups
Shiloh - 21:31
James - 19:19, anchored sit-ups, 75 thrusters @ 30#

Every Infidel for themselves...

Things are a little disjointed today. Pick a workout and do it. Post to comments.

“Chest Day” Revisited…

 

21-15-9 reps of:

• Handstand push-ups
  
• Ring dips
  
• Push-ups
  

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

RESULTS:
Jason - 17:13, 2x bar dips
Justin - 15:01
Seth - 13:56

Tuesday - Self-scaling…

We may have some newcomers today, so we're planning an easily-scaled WOD for today:

 

As Many Rounds As Possible in 20 minutes of:

Big Dawgs:

5 reps 95lb Barbell Thruster
10 reps 55lb Dumbbell Swings
15 reps unanchored sit-ups

Pack:

5 reps Dumbbell Thruster
10 reps Dumbbell Swings
15 reps Anchored Sit-Ups
(Scale weight according to ability.)

RESULTS
Seth - 12 1/2 rds (through 8 KB swings on 13th)
Justin - 10 1/3 rds (completed thrusters on 11th)
Jason - 6 rds
Shiloh - 11 2/3 (2 sit-ups in 12th set)

Friday - Make Up for Lost WODs (posted late...)

Yesterday, we did a make up day, picking up a WOD that was previously missed. Easy for me to do, not so easy for Seth. I think he had to go back to when he had a broken leg or something to find one he actually missed. Post results to comments.

B2B, T2T Tabata Something Else…

Today is a modified version of Tabata Something Else. Modifications in bold:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are top to top push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are bottom to bottom squats. There is no rest between exercises.

Top-to-top push-ups – the "rest" portion of the interval is done in the plank position.

Bottom-to-bottom squats – the "rest" portion of the interval is done in the bottom of a squat.

I hate it already.

RESULTS:

	Seth
										Total
	Pull Ups	13	10	9	8	7	6	6	7	66
	Push Ups	10	10	10	7	7	7	7	5	63
	Sit Ups	9	9	11	11	10	9	9	10	78
	Squats	15	13	11	9	10	8	9	10	85
										292
	Justin
										Total
	Pull Ups	13	10	5	5	5	5	5	5	53
	Push Ups	20	10	10	6	6	6	6	4	68
	Sit Ups	9	10	10	10	7	8	8	7	69
	Squats	15	15	13	10	10	10	8	10	91
										281

	Shiloh
										Total
	Pull Ups	8	9	10	7	6	7	7	6	60
	Push Ups	25	20	15	12	11	10	8	11	112
	Sit Ups	12	12	12	12	13	13	11	13	97
	Squats	13	14	14	16	17	14	15	14	117
										386
	Jason
										Total
	Pull Ups	13	10	7	7	7	6	6	5	61
	Push Ups	15	12	10	8	8	8	8	8	77
	Sit Ups	12	11	10	10	10	10	10	11	84
	Squats	10	10	10	8	8	8	6	8	68
										290

Been a long time...

since we last did this one. Random selector decided it had been long enough.

"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 - 22:02
Justin - 32:57
Jason - 36:40, subs: HSPU, 115# PCs, 30# TGUMs

Great minds...

...think alike?
Today's Crossfit HQ workout is exactly what had we planned on doing:

Back Squat
5-5-5-5-5 reps

That's 5 sets of 5 reps. Rest as needed between sets.

RESULTS:
Jason - 115,135,155,165,170
Seth - 245,265,275,285,290
Justin - 275,285,290,295,315(f after 3 reps)
Last Time

Monday - “Ursa Minor”

Due to time constraints, we're running a scaled back version of "Ursa Major" today, which we've dubbed Ursa Minor.

 

5 Rounds For Time
5 reps Bear Complex @ 115lbs (original rx: 135lbs)
10 Burpulls
15 Chest-slap push-ups (original rx: ring push-ups)

 

Bear Complex: Power clean to front squat to push press to back squat to push press. Catch the bar on the first push press in the back rack position, then back squat it. For this workout, try not to thruster. The squats and presses should be separate movements.

Burpull: Burpee to pull-up. Simple, hard.

RESULTS:
Seth - 24:57, Ursa minor
Justin - 31:32, Ursa minor
Jason - ~30 min for 3 Rds, Ursa minor
Shiloh - 28:45, 115#, Ring Dips

Last Time

Finish strong

It's Friday. Let's finish the week with this fine lady.

"Elizabeth" - 21,15,9 reps For Time:
Clean - 135 lbs
Ring Dips

Notes: This is prescribed to include full squat cleans.
Demos: here and here

RESULTS:
Shiloh - 9:45
Seth - 13:32
Jason - 15:55, sub'd 105# HPCs and 2x bar dips

Twenty-fives

Found this one in the cross-fit archives a long time ago. Looks like fun.

For Time:
25 Handstand Push-ups
25 Overhead squats - 95#
25 Pull-Ups
25 Double-Unders
25 Pass-throughs
25 One-legged squats
25 Muscle-ups

RESULTS:
Seth - 19:57, Pass-throughs on rings 12" off floor, bar muscle-ups
Shiloh - 29:34

Touch and go?

Put down the stopwatch, we won't be timing this one.

Deadlifts
3-3-3-3-3-3-3

That's seven sets of three reps. See how much you can lift in each three rep set.
Rest as needed between sets, but don't let your muscles get cold.

RESULTS
Seth - 255,275,295,305,315,325,335
Justin - 265,275,275,315,315,335,355(2)
Jason - 135,185,205,225,255,275,300

twenty-ones?

5 rounds of:

21 1 pood KB swings
21 knees-to-elbows
21 20# wallball shots (sub thrusters)
21 pullups

RESULTS:
Jason - 42:51
Seth - 24:55 (on 10/3/2008)

Somewhat short of heroic

Time constraints and lack of courage (at least for me) have us repeating this workout without the full heroic prescription of full squats on the DB snatches.

"Joshie" - 3 Rounds for Time
40# DB (Power) Snatch x 21 reps - right arm
21 L-Pull-Ups
40# DB (Power) Snatch x 21 reps - left arm
21 L-Pull-Ups

RESULTS
Seth - 22:26
Jason - 29:42
Shiloh - 7:25, 1 round

sure...

...why not...

10-9-8-7-6-5-4-3-2-1 reps of

1/2 bodyweight push jerk
burpee
pullup

RESULTS:
Jason - 22:16
Seth - 12:45

Bluto?

This workout looks a bit similar to Popeye, so we'll be calling this one Bluto after Popeye's classic nemesis.

"Bluto" - 5 Rounds For Time:
7 Squat Cleans - 135#
15 Handstand Push-ups

RESULTS
Seth - 21:45
Justin - 23:30
Jason - 29:45, sub 2x65# DBs for Squat Cleans

Day late, wod short

This is actually the workout for yesterday, September 16th.

"Isabel" - 30 Reps for time:
Snatch - 135 lbs

As this prescribes snatches with a full squat, we scaled to #105 and focused on form over intensity.

RESULTS:
Justin - 24:30
Seth - 24:30

Then:

30 Muscle-Ups for time
We did Muscle-Ups on the pull-up bar.

RESULTS:
Justin - 7:20
Seth - 5:22

Low-Intensity Double Feature

The random WOD options happened to include these two low-intensity workouts, so we'll just do them both.

Bench Press
1 Rep at max weight
Note body weight in comments

Then

Weighted Pull-ups
1-1-1-1-1-1-1-1-1-1 reps

RESULTS
Bench Press:
Justin - 265# BP at 167# BW = 159%
Seth - 265# BP at 193# BW = 137%

Weighted Pull-Ups:
Justin - 65,70,75,80,85,90,95,100,105(f),105(f)
Seth - 65,70,75,80,85,90,95,100,105,110(f)

Freakish Forearms (again)

I want that "Popeye" feeling, but....

I didn't get to eat my spinach last week. So, I'll take a dose tonight.

10 Rounds For Time:

10 - Hang Power Clean - 95#
5 - Handstand Push-ups


Shiloh - 14:15

That’ll do nicely…

The mainsite has been posting some cool workouts lately, so we're going to co-opt another recent posting. Today's WOD is yesterday's mainsite WOD. It is:

 

The Chief

Max rounds in 3 minutes of:

• 3x Power Clean @ 135lbs
  
• 6x Push-up
  
• 9x Squats (unladen)
  

Rest 1 minute. Repeat for a total of 5 cycles.

Results:
Seth - 5+PC,4,4,4,4
Justin - 5,4+PC,4,3+PC+PU,3+PC
Jason - 3,3,2+PC,2,2+PC - used 2x65# DBs for Power Cleans
Shiloh - 4,4,4,4,4 - see comments for modifications

Difference of duration...

Seemed like we need a shorter routine as follow up to yesterday. Stumbled across this one from an HQ video a while back.

"E.C." AMRAP in 10 minutes:
20 Push Jerks - 105#
40 Double-Unders
20 SDHLP - 2 pood KB or 2x35# DBs

RESULTS:
Seth - 2 Rounds + 14 Push Jerks

Who's your hero?

Following the mainsite suggestion for today, we've selected:

Murph – For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition pull-ups, push-ups, and squats as needed.

RESULTS:
Seth - 42:42
Justin - 48:46
Jason - 1:08:52

Last Time

Lack of words

New. Fun?

10-8-6-4-2 Rep Rounds For Time:
Sumo Deadlift High Pulls - 95#
Overhead Squats - 95#
5 x reps Sit-Ups
5 x reps Double-Unders

RESULTS:
Seth - 14:14, anchored sit-ups

Freakish forearms

It's time to eat your spinach once again.

"Popeye" - 10 Rounds For Time:
10 Hang Power Clean - 95#
5 Handstand Push-ups

RESULTS:
Justin - 14:20
Seth - 14:32
Jason - 18:39, sub 2x45# DBs for HPC

Process of elimination

Each repetition you complete is one less you have left to do. It may take a lot of small sets to complete this one (new to us) from the CrossFit HQ.

"080815" - 50,40,30,20,10 Rep rounds For Time:
Pull-Ups
Ring Dips

RESULTS:
Jason - 33:02, bar dips
Seth - 24:47 (on 9/8)

Not just ugly...

"Fugly Fifties" - For time:
50 Sit-Ups
50 Double-Unders
50 Sit-Ups
Walking Lunge, 50 steps
50 Sit-Ups
50 Burpees
50 Sit-Ups

RESULTS:
Justin - 20:29 mix of anchored and unanchored sit-ups
Seth - 16:14, anchored sit-ups

WWNSD?

Borrowed from the Navy SEALs website from a few days ago:

50 - 35 - 20

Push press (65lbs)
Box Jumps (20" box)
Sumo Deadlift High Pull (65lbs)
Push up
Sit up

RESULTS:
Jason: 39:02

Back to work… “Angie”

Today's a low-tech 'girl' WOD. It is:

"Angie"

For time:

• 100 Pull-ups
  
• 100 Push-ups
  
• 100 Sit-ups
  
• 100 Squats

Results:

Jason - 30:52
Justin - 34:41 (wore 20lb vest)

Labor Day ON

I figure I'm the only one lucky enough to be working today...so I'm just going to do the WOD from the mainsite posted yesterday:

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight.

RESULTS:
Jason (#s/chinups): 45, 55, 65, 75, 80, 85(f), 85(f)

Gimme a (leg) break...

My poor, poor legs needed some rest...so I went back a few weeks and grabbed an upper body WOD and added a bonus round to it:

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

THEN follow the same rep-round sequence but do Plange push-ups and sit ups. (i.e. 15 Plange push-ups, 1 sit up, etc.)

RESULTS:
Jason: 26:03

Working with time constraints

Bunch of meetings for work today, so we'll be doing a routine with a set time limit.

AMRAP - 20 Minutes:
10 Hang Squat Cleans - 135#
25 Wall-ball shots - 20# ball (sub 20# DB thrusters)

RESULTS
Jason - 3 Rds + 6 HSC, used 2x50# DBs for HSCs
Justin - 3 Rds, DNF due to sore back
Seth - 5 Rds

Act of courage...

...or stupidity? This is the first time for us to attempt this hero WOD, so we'll know after today.

"Randy" - For Time:
75 Power snatch - 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.



First posted 13 February 2008


RESULTS
Justin - 9:46
Seth - 7:47

7 up yours…

Pressed for time again today, sorry. Today's WOD is

7 rounds for time of:

• 7 Pull-ups
  
• 7 Thrusters @ 2x25lb DB
  
• 7 Burpees
  
• 7 Ring dips
  
• 7 Push-ups
  
• 7 Double-unders

RESULTS
Justin - 22:19
Seth - 19:56
Jason - 32:01, subs 2xbar dips for ring dips, tuck jumps for double-unders
Shiloh - 25:23

Pressed for time… (late post)

I was on a truncated schedule yesterday, so I got in a halfass workout. It was:

 

12-10-8-6-4-2 rep rounds for time

• 165lb Bench press
  
• 135lb power clean
  
• 225lb deadlift
  

 

Kinda weak sauce, but hey, better than nothing.

Trying to make a come back!

I have to get back into the habit of working out! It's been long enough I didn't want to over do it.

For Time:

100 push-ups
50 squats
30 ring dips
30 pull ups
15 Hand Stand Push Ups

Shiloh - 13:24

M.E. plus M.U.

Since we ran out of time yesterday before completing part 3 of the trifecta, we'll going to Make it Up today after some Max Effort work.


Back Squats, 5 sets of 5 reps
Go for maximum weight. Rest as needed between sets.

Abdominal Demolition (from yesterday)

For time:

• 30 Knee to Elbow cycles (1 cycle - right knee to left elbow, both k to e, left knee to right elbow.)
• 30 Situp cycles (1 cycle - right elbow to left knee, both forward, left elbow to right knee.)
• 30 flutter kicks (1 rep - 4 kicks. ex: 1,2,3,one...1,2,3,two...etc. Keep legs locked out and toes up.)
• 30 mountain climbers (1 rep - 4 "moves". same as above: 1,2,3,one...1,2,3,two. focus on not rounding the back.)

RESULTS
Justin - 265,275,295,295,300 - 22:10
Seth - 245,265,265,265,245 - 17:36

WOD Trifecta

FIRST

"Makimba"

15-10-5 rep rounds of:

• 10lb Dumbbell Thrusters
• Burpees
• Air Squats

In "honor" of Navy Seaman Makimba Mimms, who was permanently disabled by this ruthless workout and is suing the CrossFit affiliate where he was tricked into performing this insanely difficult workout and suffered rhabdomyolysis as a result.

THEN

"Josh"
For time:

• 21 reps overhead squat @ 95lbs
• 42 Pull-ups
• 15 reps overhead squat @ 95lbs
• 30 Pull-ups
• 9 reps overhead squat @ 95lbs
• 18 Pull-ups
  

In honor (for real this time) of SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

AND FINALLY

"Abdominal Demolition"

For time:

• 30 Knee to Elbow cycles (1 cycle - right knee to left elbow, both k to e, left knee to right elbow.)
• 30 Situp cycles (1 cycle - right elbow to left knee, both forward, left elbow to right knee.)
• 30 flutter kicks (1 rep - 4 kicks. ex: 1,2,3,one...1,2,3,two...etc. Keep legs locked out and toes up.)
• 30 mountain climbers (1 rep - 4 "moves". same as above: 1,2,3,one...1,2,3,two. focus on not rounding the back.)

RESULTS
"Makimba"
Justin - 3:40
Seth - 3:49
"Josh"
Justin - 11:15
Seth - 13:50
"Abdominal Demolition"
Ran out of time - Did not attempt.

Damn the rain…

Bit busy today, so no colorful commentary. Just some hard work. WOD today is:

For Time

• 75 Push-Ups
  
• 50 Sumo Deadlift High Pulls - 95#
  
• 50 Ring Dips
  
• 30 Weighted Pull-Ups - 45#
  
• 25 Handstand Push-ups

RESULTS
Justin - 23:30
Seth - 23:35

One of my favorites...

I love the combination of the Bear Complex and Burpulls, so this one keeps coming back around. We last did this one in June, before that, January. It is:


5 rounds for time

• 5 reps of the Bear Complex @ 115lbs
• 10 burpulls
• 15 chest-slapping push-ups

Bear Complex - Power clean to front squat to push press (catch on back) to back squat to push press (catch on chest.) You may not combine the squats with the presses into a thruster. The weight must stop before being pressed.

Burpull - Burpee to pull-up. If pull-up bar is less than 8', perform one burpee and one pull-up for each rep.

Chest-Slapping push-ups - Regular push-up, but at the top of the movement, the hands leave the ground and slap the chest. If you can't do chest-slap, do clapping, can't do clapping, just do push-ups explosively, trying to get your hands off the ground.

RESULTS
Justin - 28:45
Seth - 24:07

Something Heroic…

Pulling a Hero WOD out of the hat today. It is:

"Jason"

For Time:

• 100 Squats
• 5 Muscle-ups
• 75 Squats
• 10 Muscle-ups
• 50 Squats
• 15 Muscle-ups
• 25 Squats
• 20 Muscle-ups

Squats are unladen. Muscle-ups will be performed on the pull-up bar.

RESULTS
Seth - 17:08
Justin - 24:20

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

First posted 2 August 2007

(Image, workout, and description courtesy of http://www.crossfit.com/)