Fran...

Warmup:
Row 500@1:50

WOD:
"Fran"
21-15-9 reps of
95# thruster and pullups
10:35, waaaaaaaaaay off PR of 7:36.  

Buyout:
Front squat triples, cleaned from the floor
135, 155, 175, 185, 165

BW: 199

Thrust your rower

Warmup:
Row 500.  :)


WOD:
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

17:56.  Holy balls, that was hard. 

Buyout:
Inclined bench press 135x8, 155x5, 175x3

BW: 201(!!!!)

Thruster singles

Warmup:
Row 500@1:54

WOD:
7x1 Thruster singles
175, 195, 205, 215, 195, 195(f), 175

BW: 196

AMRAP fun

Warmup:
Row 250@0:54

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

Six rounds. Ugh.

Bodyweight 194

Warmup:
Row 250@0:55

WOD:
7 rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

18:54

Buyout:
Weighted pullups 5@50, 4@60, 3@70
Pec Deck: 8@80, 8@90

BW 192

Push it up, pull it up.

Warmup:
Row 500@1:59

WOD:
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Buyout:
Gentle deadlifts - 135x8, 185x8, 235x6

Curls:
55x8, 65x8, 65x8

BW: 194

Heavy thrusters and quarter miles

Warmup:
Row 250M@1:00
CFWU (without dips)

WOD:
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

23:51 total

Ugh. Heavy thrusters suck ass.

BW: 194

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#

All ahead thrusters!

Warmup:
Row 500@1:50

WOD:
7x3 thrusters

Buyout:
7x3 weighted pull-ups, mixed grips, all 7 rounds at 50#.
3 minutes jump rope drills

Thrusters and Pullups

Warmup:
Row 500@1:50

WOD:
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Thrusters @125

10, 11, 8, 7, 8

Pullups @ 15, 14, 12, 11, 10

BW 188

Thrusters, muscleups and runs

Warmup:
Row 500@1:50, a few muscle-ups to loosen things

WOD:
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

19:51 as Rx'ed. 155# thrusters are hard.

Buyout:
Bench, descending sets:
135x9
145x8
155x7
165x6
175x5
185x4
195x3
205x2


BW:188

Thrusters and 400s

Four rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Ugh, 21 minutes or so - had a timing problem

No, seriously...

Using a single 60lb dumbbell for both thrusters and pull-ups, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Holy cow... I did the first round as Rx'd. Things quickly fell apart after that. The thrusters were no problem at all. The pullups were basically impossible. 22:47.

Finished up with some squat cleans. Yikes!

Frannie Frannie bo bannie bannie

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

8:30, off my PR of 8:06.

BW 191

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

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

Muscleups, Thrusters

30 muscleups for time

8:41

1x7 Thrusters

185, 185, 195, 205(f), 205, 185, 185

Thrusters, cleans, SDHPs

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Managed 7 rounds.

Thrusters and double-unders

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

18:59, and damn proud of it!

Finshed up with 5x5 weighted pullups at 35, 40, 40, 40, 30

Thrusters and weighted pullups

7 rounds of 1 rep max of
Thrusters
Weighted Pullups

Thrusters at 185, 195, 205, 205, 195, 195, 195
Pullups at 75, 80, 85, 80, 80, 80 80

Warmup: Row 500, 1:50.