Overhead progressions

Warmup:
Row 500M@1:55

WOD:
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: 135, 155, 165(pr!), 175(f), 165
Push press: 165, 175, 175, 175, 165
Push jerk: 165, 155, 135, 135, 135

Buyout:
Two rounds of:
10 weighted pullups @ 25#
30 back extensions

6:08

BW:198
BF: 16.8% 

Elizabeth

Warmup:
Row 500
CFWU


WOD:

"Elizabeth"

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

7:29, a new PR by 10 seconds.

BW: 194

After a long layoff, Randy.

Warmup:
Lazy row for around 400M.

WOD:
Randy
75 pound Power snatch, 75 reps for time.

8:19 vs. 10:00 last time. w00t!

Buyout:
5x5 weighted pullups
35#, 50#, 45#, 40#, 40#

BW: 192

Frannie!

Warmup:
Row 500@1:55

WOD:
Fran
21-15-9 reps of
95# thruster
pullups

7:36 - a new PR!

Buyout:
Bench press
135x8
185x5
195x5
205x4
215x2

BW: 194

A different total, doubleunders, back extensions

Warmup:
CFWU

WOD:

Clean, 1 rep max
Bench Press, 1 rep max
Overhead Squat, 1 rep max

Cleans at 205, 215, 225(f)
Bench at 225, 235(PR!)
OHS at 145, 165, 185(PR!)

Buyout:
3 rounds, for time, of:
50 double-unders
50 back extensions
12:01

BW: 188

Post-layoff Grace

After about 10 days off, finally got a chance to work out again.

Grace
30 reps, clean and jerk 135 pounds, for time.

Finished in 5:36, which is a new PR by 40 seconds. I dunno where the grunt for this one came from, but I'm pretty stoked about the time.

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.

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!

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

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!

Bodyweight Mile

Carry bodyweight 1 mile.
26:26, PR

Grace

Grace
Clean and Jerk 135 pounds, 30 reps for time.

6:18, which is a new PR. Woohoo!

CFT, pullups, and rowing

Warmup:
Row 500M; 1:40

Crossfit Total:
1RM of back squat, shoulder press, and deadlift
BS: 315
SP: 160
DL: 405
CT: 880 (pr!)

Finish:
5x5 weighted pullups
35, 40, 45, 40, 35

Fran

21-15-9 reps of
95# thrusters
pullups

8:04 this time vs. 8:06 last time. PR!

1 mile TT

1 mile time trial

Ran around Tech Park...

6:58! Woohoo! I'm pretty sure this is my fastest mile ever!

10k

10K Time Trial

I must have been slacking - this felt waaaaay harder than I thought it should have. Still, I think it's a PR @ 57:50.

Elizabeth

21-15-9 reps of:

135# Cleans
Ring dips

9:26, a PR by 18 seconds. w00t!

2 Miles TT

2 mile time trial

total of 14:50, splits at 7:35 and 7:15. A PR for a two mile run!

5k

5k, done on my normal course. 24:40, which is, I think, a new PR, by about 30 seconds.