Deadlift singles and pullups

Buy in
Row 500@1:40

WOD
7x1 deadlifts
7x7 dead hang pullups

DL's at 365, 385, 405, 410(PR!), 385, 365, 365


Cash-out
3:00 balls-out jump rope drills

Cleans and GHD situps

Buy-in:
Row 500M@1:46

WOD:
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Finished in 17:54. I find squat cleans difficult at this weight - it's hard for me to get under it and catch it in a squat if I've already got the bar to the full height, so they get sorta power-cleany unless I really focus on it. GHD situps are evil.

Cash-out:
Incline vanity press, 5x5
135 x 5
155 x 5
175 x 4
155 x 5
155 x 6

shoulder press push jerk progression

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press at 135, 155, 165(f), 155, 160
Push press at 155, 155, 165, 175, 175
Push jerk at 135, 155(f - finished at 135), 135, 145, 135

Alternated between rounds with sets of 5 pullups of various flavors including dead hangs, chinups, weighted +25, weighted +50, towel pulls and l-pulls.

handstand pushups and L pullups

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

23:03

BW 194

Situps and Back Extensions

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

10:14 vs 13:12 last time.
PR, I think?

Did some pullup and jumprope work for the cash-out.

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

5:39, 5:53, 6:01, 6:40, 6:11 - 30:24 total, 43 seconds faster than last time.

Annie

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

11:45 vs. 12:26 last time, woot!

Started with the usual warmup

Finished up with some incline bench and some inverted rows:
bench: 135x5, 155x5, 175x5, 185x1 (ow), 155x5
rows: 5@bodyweight+45, 5@bodyweight, 5@bodyweight+45

BW 192

Front squat triples, weighted pullups

Triples of front squat, weighted pullups.
Front squats at 185, 205, 225, 245 (2), 225
Pullups at 50, 60, 65, 65, 65.

I think both might be a PR?

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

8:26, PR!

5K

5K on the hill course near the house, 29:11?! Probably my worst 5K in years.
48°, clear, windy.

Lunges, box jumps and pullups

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

29:55 last time
28:25 this time

Finished up with some BP:
185x4
185x5
185x5
195x4
200x3
135x8

Crossfit Total, Push Jerk

Crossfit Total:
Squat: 315, shoulder press: 165, deadlift: 405, total 885

Almost got 415 on the deadlift. It moved but I couldn't quite get it.

5x3 Push Jerk at 185, 185, 195, 185, 185. Harder than I thought it would be.

Finished up with some jumprope drills.

400 and Burpee fun

6 rounds for time of:
Run 400 meters
25 Burpees

31:55.

At the very beginning of round one, I almost scaled to 4 rounds with 15 burpees or something, but then I manned up and decided to do it as Rx'd.

Finished up a pyramid set of vanity press:
135x8
155x6
175x4
195x2
215x1
195x2
175x4
155x6
135x8

Clean and Jerk singles, Weighted pullup triples

Clean and Jerk 1x7
Weighted pullups 3x7

C&J at 185, 195, 205, 205, 215, 185, 185, 185
Pulls at 50, 50, 55, 55, 60, 65, 60

I think 215 ties a PR for C&J.

Fran on steroids

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Ugh - 22:23.

Finished with some vanity presses:
135x7, 185x5, 195x3, 205x2, 135x7.

BW 194

Bodyweight Mile

Bodyweight mile
22:53

5k

5k, normal route, 25:05.

Elizabeth

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Last time, 8:38, this time 8:14, PR!

snatch and sprint

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

20:10 vs 25:20 last time

finished up with some bench:
135x5, 185x4, 205x2, 225x1, 185x4, 135x8