Overhead squats, weighted pullups

Overhead squats, 3x7
Weighted pullups, 1x7
OHS @115, 125, 135, 145, 145(failed on the last rep), 135, 135
Pullups @ 75, 85, 95, 95, 85, 85, 85

Finished up with jumprope drills

Cindy

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

16 rounds. PR!

Finished up with some deadlifts, wasn't feeling all that fierce so kept it mellow:
225x5, 315x3, 365x1

Ryan

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Last time - 14:00 for 3 rounds. This time, as Rx'd, 19:41.

Finished up with some easy squats to loosen my thrashed quads:
135x10, 135x10, 135x10

Push press, hang power clean singles

7 rounds of singles of hang power clean
7 rounds of singles of push press

HPCs at 155, 175, 185, 185, 195(f), 185, 185
PPs at 155, 175, 185, 185, 195, 185, 185

Juggled 3 pound and 6 pound mini-exercise balls between rounds - that's a MONSTER grip and shoulder workout.

Karen

"Karen"

For time:
150 Wallball shots, 20 pound ball.

11:30. Not sure if I've done this before?

Finished up with incline bench:
8@95
8@145
3@195

Lunges, pullups, situps

Walking lunge 100 ft.
21 Pull-ups, 21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups, 18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups, 15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups, 12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups, 9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups, 6 Sit-ups

15:33 vs 15:45 last time.

Finished up with 1 arm clean and press, 1 each side, at 75, 80, 85, 90, 95, 100.

Double-unders, situps, and +1 pullups

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Double-unders: 146
Situps: 151

+1/minute pullups - managed 12 rounds

Finished up with incline bench:
135x8
155x4
175x1
155x4
135x6

Front squat 7x1

Warmup: Row 500M 1:38, PR!

WOD:
7 x 1 Front squat
7 x 1 Weighted pullups

Squats at 225, 235, 235, 235, 245, 245, 245
Pulls at 75, 85, 95, 105(f), 95, 85, 85

Finished up with 1 arm C&J at 100, PR!

Tabata something else

"Tabata Something Else"
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 push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups: 11, 7, 5, 6, 5, 5, 4, 4 = 47
Pushups: 15, 11, 8, 7, 7, 7, 7, 6 = 68
Situps: 12, 12, 12, 12, 11, 11, 12, 11 = 93
Squats: 14, 14, 12, 11, 11, 11, 12, 14 = 99
Total = 307 vs. 290 last time.

Finished up with OHS practice, hard to do when you're breathing really hard...
5x45
5x65
5x85
5x135

800M repeats

4x800M repeats, rest as long as necessary between rounds

3:05
2:58
2:57
3:05

Alternated with max reps of bodyweight BP between rounds, managed 7, 7, 6.

Row, Burpee, Run, Barf

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

19:06. Yikes!

fight gone bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

wallball at 25, 26, 22

SDHP at 16, 19, 12

box jumps at 20, 29, 26

press at 18, 28, 20

row at 18, 14, 18

total of 311.

308 last time I did it as Rx'd.

Finished up with 5x5 incline vanity press at 135, 155, 165, 155, 155

deads, weighted pullups

5x3 deadlifts, weighted pullups

Deads at 335, 335, 345.
Pullups at 35, 35, 35.

Finished up with jump rope practice

JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
16:58 - last time was 13:09. I should pushed harder!

I was going to do the 5x5 deadlift WOD after, but there was some high school kid in the squat rack doing horrible looking quarter squats with waaaaaaaaaaaay too much weight.

Finished up with a bit of wide grip bench:

8 x 135
6 x 155
4 x 175
2 x 185

Nicole

20 minutes, AMRAP of:
Run 400 meters
Max rep pullups

7 rounds, runs at 1:40, 1:48, 1:47, 1:40, 1:38, 1:36, 1:36
Pullups at 14, 13, 12, 11, 10, 8, 5

Finished up with some bench and shoulder press:
bench at 135 x 8, 185 x 4, 205 x 3
shoulder press at 95 x 8, 115 x 4, 135 x 3

Back squats 7x1

1-1-1-1-1-1-1 reps of back squat

275, 295, 315, 315, 305, 295, 295

Finished up with weighted GHD situps: 8 x 25#, 8 x 35#, 6 x 45#
50 box jumps, 24" box

Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

First Cindy in a while - 14 rounds. Mostly unbroken sets.

Finished up with some vanity work - incline bench:
95 x 5, 115 x 5, 135 x 5, 155 x 3, 165 x 1, 165 x 1.