Almost Murph?

Warmup:
CFWU

WOD:
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

23:48. Runs at 7:00, 7:41.
7:00 mile is, I think, a PR.



Buyout:
Shoulder press triples @ 135, 145, 155, 165x1
165 is tied for a PR.  

BW:200

Pushing and pulling Annie around

Warmup:
CFWU

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

10:19 - a new PR by 50 seconds!

Buyout:
5x3 weighted pullups @ 50, 50, 50, 55, 55
5x3 bench press @ 205, 215, 225, 215, 205

BW: 200

Deads and situps

Warmup:
Row 500@2:00

WOD:
Three rounds for time of:
10 Deadlifts @ 225
30 GHD situps

10:01

Buyout:
Weighted pullups
8@0, 5@25, 4@50, 2@75, 4@50, 5@25, 4@0

BW: 197

Diane

Warmup:
Row 500@1:55


WOD:

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

Buyout:
Situps - 3x50
Weighted pullups: 7@25, 5@35, 4@50

BW: 199

DIY WOD LOL

Warmup:
Modified CFWU

WOD:
3 rounds for time of:
30 dumbbell swings, 40# dumbbell
30 situps

10:01

BW: 199

Dead pushups

Warmup:
Row 500@1:49

WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

18:54. 

Buyout:
10 GHD situps, 10 leg raises, 10 situps
5 Weighted pullups @ 50#, 8 clapping pullups, 8 L-pullups, 8x25# curls

BW: 193

Chest and core fun

Hard week! Didn't wanna do anything too serious as we're hiking tomorrow, so I did some chest and core work, alternating sets.

Warmup:
Row 500M@2:03

Bench:
135x8, 145x8, 155x8, 165x7, 175x6, 185x4, 195x3, 205x1

Core:
10 GHD, 10 GHD, 10 GHD, 0:45 plank, 0:30 side plank on both sides, 8 weighted situps @ +25#, 8 KTEs, 4 windshield wipers and 4 KTEs, 50 ball situps

Cooldown:
Row 1K @ 5:30

BW: 195

Jump high...

Warmup:
Row 250 @ 0:50

WOD:
3 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

25:07. This was supposed to be 5 rounds, but I just didn't have it in me. This kicked my ass; I think between the morning runs and the Crossfit workouts I may be overtraining.

Buyout:
EZ-Curls
65x8, 70x7, 75x6, 80x4

BW: 192

Half Angie

Warmup:
Row 500@1:39

WOD:
50 pullups
50 pushups
50 situps
50 squats

13:04

This sucked major ass. Pullups have really gone to total shit this summer. Bodyweight has climbed. This is an unacceptable state of affairs.

BW: 199

Lunges and pullups and situps, oh my!

Warmup:
200 feet of tire flips, maybe 250# tire
Row 250M

WOD:
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

Buyout:
Clean practice, plus a heavy single @ 205#

BW 194

10 of 10

Warmup:
Row 500@1:50

WOD:
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

24:10. Subbed ring dips.

Buyout:
Squats
135x8
225x6
275x3
325x1(f)
325x1(not full depth, but close)
225x6

BW 198(!)

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

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

- 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

+10 and rotate...

Warmup:
Row 300@1:00

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

20:09 - I shoulda hit the burpees harder, I think...

Buyout:
Nothing - had no time.

Cleanin' up...

Warmup:
Row 500M@1:52

WOD:
Clean one rep every minute on the minute for 15 minutes.

185, 195, 205, 215, 225(PR!), 215, 215, 215, 215, 205, 205, 205, 205, 205, 205.

Buyout:
45# weighted plank at 0:45, 0:35, 0:36
GHD situps 10, 10, 10, 10 @+10#
Weighted pullups
3@50, 3@60, 3@75, 1@95

BW 195

Snatch balance, Abs

Warmup:
CFWU

WOD:
Snatch balance 1x7
95, 115, 115, 135, 135, 135, 135

Buyout:
Core work - weighted planks
0:45 @ +25
0:30 @ +45
0:37 @ +45
0:45 @ +45
1:00 @ bodyweight only

15 towel situps
10 GHD situps
25 ball situps

3:00 jumprope drills

BW 192

Row your burpee to barfy

Warmup:
CFWU

WOD:
For time:
Row 500 meters
150 Double-unders
50 Burpees

15:20. The burpees killed me. The double-unders went pretty well.

Buyout:
Ab work:

10 x 25# GHD
6 x 40# GHD
10 GHD
20 Ball situps
0:45 plank
0:30 side plank

BW:192

Descent into... box jumps.

Warmup:
Row 500M @ 1:45

WOD:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
10:01

I kept forgetting that the pullups were supposed to be chest to bar. I got it on about half of 'em, probably. Oops.

Buyout:
Back squats
135x10 A2A
225x5 A2A
275x2 to parallel
325x1 to parallel

1 minute dumbbell farmer's walk @ 50, 60, 70 pounds

BW: 190

Half of a double deconstructed Angie?

Warmup:
row 500@1:50

WOD:
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

Done in 17:20.

There's supposed to be another round of 75 of each after this, but I didn't have time for the whole shootin' match...



BW 192?!