Ab thrashing...

Warmup:
Row 500@1:50

WOD:
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

22:50. The 60 abmat situps are what killed it. Everything else was relatively easy.

Buyout:
Bench press
135x10
145x9
155x8
165x6
175x3(!)
185x2
205x1
225(f)

BW: 190

Leg thrashin'....

Warmup:
CFWU

WOD:
5x5 back squat
245, 265, 285(4), 265, 265

Buyout:
3:00 jumprope drills
50 box jumps, 24" box, 2:58.

BW 191

Short tempo

1.5 miles, 80% effort first half, 90% effort second half.

First half @ 5:59 / 8:00 pace
Second half @ 5:31 / 7:46 pace

61°, no wind, humid

J.T.

Warmup:
Row 500M@1:52

WOD:
21-15-9 reps of:
HSPUs
Ring dips
Pushups

14:46. 13:09 last time, not sure how I did that!

Buyout:
Weighted pullups

5@50
4@55
3@60
2@75
1@100(f)
1@100

BW:191

Hill repeats

Warmup:
.6 miles @ 5:25 / 8:39 pace

WOD:
4x hill repeats on main street
.17 miles @ 1:22 / 8:04 pace
.18 miles @ 1:22 / 7:32 pace
.18 miles @ 1:28 / 8:20 pace
.17 miles @ 1:25 / 8:17 pace

Buyout:
.8 miles 7:17 / 9:07 pace including walking down the hill.

at 6:15AM - 70°, fairly humid, no wind.

400M and squats

Warmup:
Easy 400M jog

WOD:
Four rounds for time of:
Run 400 meters
50 Squats

16:16.

400 @ 1:32 / 6:11 pace
400 @ 1:48 / 7:19 pace
400 @2:11 / 8:34 pace
400 @1:43 / 8:09 pace

That was HARD.

In over my head

Warmup:
Row 500M, very carefully with a wounded back, maybe 2:05.

WOD:
For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

4 rounds of 5 push jerk, 10 burpees, done in 8:57.

Buyout:
Weighted pullups: 8x25, 6x35, 4x45, 5x55, 5 clapping unweighted, 10 unweighted
Bench press: 8x135, 7x175, 5x195

BW: 192#

Back is still not perfect, but it feels a lot better now that I can move it.

6x4

6 x 400M, 2:00 recoveries
1:32 @ 6:27 pace
1:40 @ 6:59 pace
1:30 @ 6:20 pace
1:43 @ 6:59 pace
1:43 @ 7:04 pace
1:53 @ 6:52 pace, .27 miles

Sunny, 76°, light winds. Ran shirtless, felt good.

Back tweakage yesterday seems mostly gone now.

Karen

Warmup:
Row 500@1:50

WOD:
150 wallball shots, 20 pound ball

10:21. 11:30 last time.

Buyout:
Weighted pullups
5@50#
4@60#
2@70#
2@80#

Annie

Warmup:
CFWU

WOD:
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
11:38

Buyout:
Max rep pushups, 2:00 recovery
18
18
10 with +25 pounds
10 with +25 pounds
7 with +45 pounds

BW 193

up, down and up, and up.

Warmup:
Row 500@1:51

WOD:
Five rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

20:26

Buyout:
Clean and Jerks for form
@135, 155, 175, 195

BW: 191

5k - Spartan Race

No idea of time; they haven't posted results yet. I felt like I ran pretty well, though.

150M sprints

150M sprints, recoveries in the 1:40 range.

0:33.41
0:34.32
0:37.57
0:34.53
0:32.87
0:34.25
0:33.66
0:33.60
0:35.67

Pace varied from 5:48 to 6:15.

CFT, pushups and double-unders, oh my...

Warmup:
CFWU

WOD:
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS @ 335
SP @ 175 (PR!)
DL @ 425
CFT @ 935, PR!

Buyout:

Max reps pushups, 4 rounds, 1 minute recovery.
28, 16, 13, 10.

Max double-unders in 3 minutes, 94.

BW 193

3x1000M

3 rounds of 1000M, 2:00 recoveries
round 1 4:31.33, avg 7:19 pace
round 2 4:11.33, avg 6:45 pace
round 3 4:43.73, avg 7:46 pace

Round 2 is a total SWAG due to a timing issue - watch switched to nav mode and I couldn't stop the timer...

Squats and Situps

Warmup:
Row 500M@1:57

WOD:
Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

Managed 3 rounds + 5 cleans. Could have hit this one a bit harder, I think. I'm guessing 4 rounds is doable and 5 is possible with some work.

Buyout:
5 Weighted pullups @+50
5 Weighted chinups @+50
10 Clapping pullups
10 regular pullups

BW 194

Deconstructed dumbbell clean and jerk

Warmup:
CFWU

WOD:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

45, 50, 55, 60, 60(f)

That was remarkably hard. The push presses were the worst part. I had a hard time finding a spot for the dumbbells during the squat, too.

Buyout:

Incline bench:
135x7
155x7
175x4

Bent-over row
95x5
135x5
135x5
135x5

Max double-unders in 3 minutes: 103

BW: 196

Crossfit in the park - Group WOD

Warmup:

Various and sundry motions.

WOD:
1 lap with 20# medicine ball, split among team members as needed.
100 Thrusters @ 95#, split among team members as needed.
1 lap with 20# medicine ball, split among team members as needed.
100 Hang power cleans @ 95#, split among team members as needed.
1 lap with 20# medicine ball, split among team members as needed.
100 dumbbell swings @ 40#, split among team members as needed.
1 lap with 20# medicine ball, split among team members as needed.
10 burpees

19:20, give or take.

I pulled greater than 33% of the reps on all exercises.

BW 192#

Hill repeats - up, down, up, down...

Hill repeats
.18 miles @ 1:25 (7:50 pace)
.18 miles @ 1:25 (8:04 pace)
.18 miles @ 1:22 (7:39 pace)
.18 miles @ 1:25 (7:50 pace)

Warmup and buyout:
3/4 miles to and from the hill, run at an easy 8:22 pace.

Barbara

Warmup:
Row 500@1:51

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

Rest precisely three minutes between each round.

Rounds at 5:17, 5:46, 6:30, 6:29 and 5:58.
Total 30:08, a new PR.

BW 196

Mmmm... Snatch....

Warmup:
Row 500@2:00

WOD:
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

15:52, with several interruptions

Buyout:
Bench press
135x10
145x9
155x8
165x6
175x5
185x4
195x4
205x1

BW 193

5K

5K, usual course around the house, 26:27, 8:31 pace. Harder than it should have been - I've been slacking!

40°, sunny, light wind.

BW 195

coupla fast intervals

Had a bad case of the dumb this morning, a bad case of work this afternoon, and a bad case of thunderstorm this evening - managed to beat the lightning back to the office, but only just.

2 intervals of .38 miles:
2:47, or 7:16/mile
2:32, or 6:31/mile

Surprising the difference an 11mph headwind makes!

- 10 and rotate...

Warmup:
Row 500@1:33, which I think is a PR.

WOD:
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

20:34

Buyout:

Decline bench
135x8
185x5
225x3

Pec Deck
100x8
120x7
140x5

BW 197