5K run, weighted pullups and vanity

5K run @ 24:30
7x1 weighted pullups @ 75, 100, 100, 100, 100(f), 90, 90
6x5 incline bench @ 135, 135, 155, 155, 165, 165

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back squat at 325
Shoulder press at 165
Deadlift at 415
Crossfit Total 905

I'm pretty sure this is a PR. It's certainly a PR on the deadlift.

Rowing AMRAP

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Managed 4 rounds and a little over half the row. Did the first row in about 35 seconds, which felt awesome while I did it but made me wanna barf during the SDHPs... Pace is important! :)

Finished up with some bench
185x5
185x5
185x5

Thruster singles, pullup triples

Thruster 1x7
Weighted pullups 3x7

Thrusters at 165, 175, 185, 165, 165, 165, 175
Pullups at 50, 60, 70, 70, 60, 60, 60

Finished up with 3 minute round of jumprope drills

Elizabeth and some evil chest work

"Elizabeth"

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

7:40, a new PR by over 30 seconds.

Finished up with descending sets of bench:
185x5
185x4
175x4
165x5
155x5
145x5
135x5

Pec deck, 90x8

If pain is weakness leaving the body, I'm a whole lot less weak now...

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Do all pistols with a 55# dumbbell.

As Rx'd, 24:12. Yikes! That was evil. Pistols suck!

Finished up with 5x5 weighted pullups, palms facing away - 25, 25, 25, 30, 30.

Ran into another crossfitter at the gym today, yay!

Power cleans, situps and back extensions

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

15:05 as Rx'd.

Finished up with 5x5 incline vanity press at:

135
155
175
175
165

Thrusters, Power cleans and SDHPs

20 minute AMRAP of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 rounds last time, 7 rounds this time.

Finished up with a quick half-mile run

BW 191

Snatch singles

Snatch 1-1-1-1-1-1-1 reps

Snatches at 135, 135, 145, 145, 135, 135, 135

I can now tell people I have a 145 pound snatch...

< Snort >

Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

11:41, new PR!

Angie

Warmup:
Row 500M@1:48

WOD:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

27:11, not my best time.

Max reps of bench, pullup and squat

Warm up
400M @ 5:45 pace

WOD
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Bench @ 8, 8, 7, 5, 5 = 33 (vs. 30 last time)
Pullups @ 15, 14, 14, 13, 13 = 69 (vs. 65 last time)
Squats @ 11, 10, 9, 9, 8 = 47 (vs. 41 last time)