inspired?

watch this:



and then do:

30 Muscle Ups for time

go.

RESULTS:
Jason - ~7:30 skewed by additional timeout mid-workout and by sub'd jumping MUs

Why oh why

did it have to be Thrusters? Stupid random selector.

5 Rounds for Time:

• 25 Thrusters - (Men 65#, Ladies 45#)
• 10 L-Pull-ups

Results:

• Seth - 18:07, as Rx'd

Previous

no can decide...

...so after randomly clicking old workouts for awhile, we have this...

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

185lb back squat
135lb power clean
35lb weighted pull-up


Scale weight according to ability.

RESULTS:
Jason - DNF - rep-rounds 10 through 6 as Rx'd in ~32 mins.

unworthier than thou...

"Unworthy"

Five rounds of:

Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40 (35#)
Pull-up: 20-10-5-10-20

1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
etc...etc...

RESULTS:
Jason - 27:39
Seth - 21:48

ON again...

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

RESULTS:
Jason - 16:23

old school justin stylin...

older workout revisited:

EXERCISES

Burpull – Burpee to pull-up . Leap out of the bottom of the squat of the burpee to grab a pull-up bar and perform one pull-up. If your pull-up bar is not very high, substitute one full burpee followed by one full pull-up per rep.

Ridiculous DB Complex – Turkish Get-up to 5x DB power snatch (example performed with BB) to 3x Windmills, then down. Do the getting up portion of the Get-up, then perform five power snatches, then perform three windmills (focusing on keeping the legs locked out if you can,) then complete the laying back down portion of the get-up. This equals one repetition of the complex.

WORKOUT


FOR TIME

21 Burpulls
Complex, 5 reps per arm @35LBS
15 Burpulls
Complex, 5 reps per arm @35LBS
9 Burpulls
Complex, 5 reps per arm @35LBS

RESULTS:
Jason - 30:58, sub'd 25# DB
Seth - 25:27, as Rx'd

mainsite WOD again

MONDAY 100322

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

RESULTS:
Jason - 7:03 - sub'd tuck jumps

mainsite WOD

borrowed today's crossfit.com wod

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

RESULTS:
Jason - 7rds + 3 HSPUs for both...then continued to 12 rds + 11 reps for PUs alone

No time for silliness

Gotta get to the gym.

AMRAP - 20 Minutes:

• 10 Pull-Ups
• 20 Lunge Steps - 2x 40# DB
• 10 Ring Dips (or 20 Bar Dips)
• Overhead Carry - 2x 40# DB (eqiv. Lunge distance)

Lunge/OH carry distance should be approx. 60 ft. to match last time.

Results:

• Jennifer, 7 Rounds + Pull-Ups, sub jumping pull-ups, 10# DBs, bench dips
• Seth - 7 Rounds, as Rx'd

Get Lost!

I was lucky enough to avoid this one last time. Seem to have misplaced my four leaf clover today.

"You lost me at Burpees" - AMRAP in 20 minutes:

• 5 Deadlifts - 135 lbs
• 5 Hang Power Cleans - 135 lbs
• 5 Push Jerks - 135 lbs
• 10 Burpees
• 15 Pull-Ups

Results:

• Seth - 5 Rounds + HPC
• Jason - 4 Round + DL, sub 115#

Making it official

This is not the workout as originally posted, but I'm going by the form as it appears in The Spreadsheet of Pain and Suffering:

21-15-9 Rep rounds for Time:

• Bench Press - 185#
• Hang Power Clean - 135#
• Knees to Bar

Results:
Seth - 19:27, subbed Power Cleans by mistake.
Jason - 30:01, sub 165# bench, KTE

Some kind of sign?

Random selector provides three options, and two of the three today were this workout. Can't fault it for loving some good snatches.

"090426": 21-15-9 Rep Rounds For Time:

• Squat Snatch - 95 lbs
• Chest-to-Bar Pull-Ups

Results:

• Jason - 13:58, sub 65# hang squat snatches, regular PU
• Seth - 17:19, as Rx'd

so whatcha whatcha whatcha WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

RESULTS:
Jason - 18:32

Who's Number One?

Well according to the spreadsheet, it's this workout. Origin unknown.

"The Mooch" - AMRAP in 15 Minutes:

• 3 Back Squat - 225 lbs
• 6 Pull-Ups
• 9 Push-Ups

Results:
Seth - 11 + 1/3 Rounds, as Rx'd
Jason - 8 Rounds, 1st 2 @ 205#, last 6 @ 185#

Ride Your Flying Pig

It actually happened. Pigs flew, or some other such miracle.

In honor of this event, (remnants of) the old Bowman Infidel crew gathered at UALR for a little workout known as "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This can be done in a 5 round variant, but we chose the 3 round version. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps) - Sub 25# DB Thrusters
   
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps) - Sub 25" box
   
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Results

	Thrusters	SDLHP	Box Jumps	Push Press	Rowing	TOTAL
James	22,16,13: 51	15,10,11: 36	12,13,11: 36	20,13,15: 48	11,10,15:36	207
Justin	12,10,8: 30	13,11,11: 35	24,17,15: 56	20,20,20: 60	11,10,8: 29	210
Seth	15,11,10: 36	15,10,9: 34	20,18,18: 56	47,27,25: 99	20,15,14: 49	274

Note: Rotation order of the exercises does affect the scores, so starting stations for reference:
James - Thrusters
Justin - Box Jumps
Seth - Push Press

dear body, we quit. sincerely, your legs.

21-15-9 rep rounds of:

DB power snatch @ 35# (21 reps each arm, 15 reps each arm, 9 reps each arm)
DB swing @ 55#

run 400m after each round

RESULTS:
Jason - 18:32

well here's what i did...

borrowed a crossfit football workout...and my legs are so angry...

Complete 10 rounds for time of:
3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows

RESULTS:
Jason - 20:41 - 165# fs rds 1-6, 145# rds 7-10

Borrowed Brutality

This is not the first time we've borrowed this workout from CFFB. Bet it hasn't gotten any easier since then.

First do:

Back squat, 3 sets of 5 reps. (heavy)

Then do:

7 rounds for time of:

• 3 Handstand Push-ups
  
• 5 Power Cleans @ 185lbs
  
• 7 Chest-To-Bar Pull-ups
  

Results:
Seth - BS: 305,305,305 - 18:20, as Rx'd
Jason - BS: 175,205,205x3 - 18:15, sub 135# PCs

Be Concise

Keeping it short again today.

AMRAP in 15 min of:

• 5 Burpees
• 5 Pull-ups
• 5 Hang Power Cleans - 65 lbs

Results:

• Seth - 14 Rds + 2 pull-ups
• Jennifer - 8 Rds + pull-ups, sub jumping pull-ups, 20# HPC
• Jason - 9 Rds, sub 115# HPC

Addendum: Actually did this one more recently, but didn't put the results in the spreadsheet.

Really?

More deadlifts?

For Time:
Run 400M

21-15-9 Rep rounds of:

• KB Swings - 1 pood (35#)
• Push-up
• Deadlift - 155 lbs

Run 400M

Results:
Seth - 13:37, as Rx'd
Jason - ~16 mins, did 800M first run + 11:10

Who needs to breathe?

The KTEs yesterday and this hearty helping of sit-ups today could make for a tough combo.

10-8-6-4-2 Rep Rounds For Time:

• Sumo Deadlift High Pulls - 95 lbs
• Overhead Squats - 95 lbs
• 5 x reps Sit-Ups
• 5 x reps Double-Unders

Results:

• Jason - 18:39, sub 65#OHS, tuck jumps
• Jennifer - 19:02, sub 30# SDLHP, air squats rds 2-5, step-ups for DU
• Seth - 14:19 as Rx'd

Manic monday

Busy morning left no time to post before the gym. Random selections included this simple one that looked short based on results from last time.

5 Rounds for time:

• 5 Deadlift - 315 lbs
• 12 Knees-To-Elbows

Results:

• Seth - 10:10 as Rx'd
• Jennifer - 10:17, sub 80# DL, ~KTEs