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

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% 

3x7 Shoulder press, weighted pullups

Warmup:

Row 500@2:00
CFWU

WOD:
3x7 Shoulder Press @ 135, 145, 155, 155, 145, 145, 155
3x7 Weighted Pullups @ 50, 55, 55, 50, 50, 50, 45, 45


BW: 195

5x5 shoulder press

Warmup:
Row 500@1:49

WOD:
5x5 shoulder press
135, 135, 145(pr), 135, 135

Buyout:
Weighted pullups, various and sundry grips
7@25
5@30
3@35
4@40
4@45
7@0

BW 195

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

400M repeats, shoulder press

Warmup:
Leisurely row 500M, maybe 2:05

WOD:
8 rounds of:
Run 400 meters
Rest 90 seconds
Runs at 1:41, 1:30, 1:28, 1:26, 1:20, 1:23, 1:21, 1:18, for a total of 22:11.

Buyout:
3x7 shoulder press

135, 135, 135, 145, 145, 135, 135

BW 191

Michael type thing...

Warmup:
CFWU

WOD:
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

20:01, runs in the 1:35 range.

Buyout:
Clean and Press
135x3
145x3
155x1
135x3

BW 188

push jerk progression, box jumps

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP at 135, 145, 150, 155(f), 145
PP at 145, 155, 155, 165, 165
PJ at 135, 155, 165, 145, 145, with a lotta wrist pain.




100 24" box jumps, first 60 at bodyweight, the next 20 holding a 25 pound plate, the last 20 holding a 45 pound plate.

BW 191

shoulder press push jerk progression

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 at 135, 155, 165(f), 155, 160
Push press at 155, 155, 165, 175, 175
Push jerk at 135, 155(f - finished at 135), 135, 145, 135

Alternated between rounds with sets of 5 pullups of various flavors including dead hangs, chinups, weighted +25, weighted +50, towel pulls and l-pulls.

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.

One handed stuff

2 rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

30:15, and wicked hard! The other folks at the gym kept looking at me like I was molesting a goat or something...

And then the other side...

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Managed 3 rounds plus the HPSUs of the fourth. Then I got to the bottom of the last HSPU and got thoroughly stuck.

Finished up with some squats:
5@135
5@225
4@275
2@295
1@315
12@135

1x7 deads and shoulder press

1 rep, 7 rounds of
deadlift
shoulder press
dead hang pullups

Deads at 365, 385, 395(f), 365, 365, 365, 365
Shoulder press at 145, 155, 155, 155, 160, 160
Pullups at 5, 5, 8, 6, 6, 8, 7

Shoulder press, Push Press, Push Jerk progression

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP: 135, 145, 145, 150, 160 (pr)
PP: 155, 165, 165, 155, 155
PJ: 135, 135, 135, 135, 135 (wrists were killin' me!)

Finished up with some jumprope work.

Shoulder press and situps

Should press, 1 RM, 7 rounds
Alternated with situps, 25 reps, 7 rounds

135, 145, 145, 150, 155, 155, 145

Shoulder Press/Back Extension

Tim:
7 rounds, for time, of:

Shoulder press, 75#, 21 reps
Back extensions, 21 reps

Steph:
7 rounds, for time, of:

Shoulder press, 35#, 21 reps
Back extensions, 21 reps

Tim: 18:06 (14:32 last time, with a bar, dumbbells are harder!)
Steph: 24:15 (first time - pushed through even though Pukey came knockin')

Shoulder Press/Back Extension

7 rounds, for time, of:

Shoulder press, 75#, 21 reps
Back extensions, 21 reps

18:07 last time, 14:32 this time. All back extensions unbroken. Shoulder presses broken up into sets of 10 or so early on, down to 6 and 5 by the end.

Finished up with max reps of double-unders in 3 minutes, made it to 97.

No long run this weekend, just never got to it. Have to do a distance run some night this week, maybe...