Snatches & Pullups

Warmup:
Bear Crawl - 1 lap
12 laps of one leg hurdles

WOD: "Dumbbell Snatch & Pullups"
Dumbbell snatches and pullups for time. Three sets each of 21, 15, & 9 reps.

Time = 5:50 min

Deck of Cards

Warmup:
3x15 L sits
90 seconds back extension

WOD: "Deck of Cards"
Draw your card for # of reps. Each suit represents an excercise.
Box jumps (medium box)
Pushups
Pullups (jumping = card x 2)
Air Squats

I teamed up with George C. on this one. Our time was 16:34 minutes.

Fireman's Workout

Warmup:
3x15 situps
3x15 dips
3x15 jumping pullups
200 jump rope
50 ball slams (12 lb)

WOD: "Fireman's Workout"
Incorporate hose pull, body drag, and lots of crawling. Bear crawl around field, drag weighted sled without standing up 1 length of field, bear crawl around field again, and drag sand bag 1 length of field without standing up. This equals one lap. Do two laps.

Averaged around 6:30 per lap.

Evan says, "If you stand up, your head will burn." Wisdom from the fireman himself.

Bear

Warmup:
Power clean technique practice

WOD: "BEAR"
5 rounds of 7 reps each. Starts with power clean, transitions to front squat, transitions to push press/thruster, transitions to back squat, transitions to shoulder press, & then down. Tap floor & start again x 7.

Evan says, "Do not rest weight on ground until 7 reps are complete. Oh, and the weight increases each set."

1. 67 lbs
2. 87 lbs
3. 92 lbs
4. 97 lbs
5. 102 lbs

Had to find somewhere else to rest the weight (shoulders, thighs, etc).

Filthy Fifty

Warmup:
200 jump rope
Kipping pull ups practice
Handstand practice

WOD: "Filthy Fifty"
50 box jumps
50 jumping pullups
50 kettlebell swings
50 walking lunges
50 knees to elbows
50 push press (45 lb)
50 back extensions
50 wall ball #3
50 burpees
50 double unders/tuck jumps*

Time: 57:02

Track Meet

Warmup:
Run 2 laps (0.5 mile)
Funny runs

WOD: "Sprints"
50m - 8.00 sec
100m - 14.0 sec
200m - 33 sec

Back Squats

Warmup:
4x15 situps
4x15 back extensions
4x15 elevated pushups (36# box)
4x15 pullups

WOD: "5x3 Back Squats"
5 sets of 3 reps

1. 225#
2. 235#
3. 255#
4. 265#
5. 275#

Deadlift & Burpees Count Up

Warmup:
3x15 elevated pushups (24")
pullups

WOD: "1 to 10 Deadlift & Burpee Squats"
Use 150# deadlifts. For time.

Time 11:45 minutes

Running

Warmup:
15 back extensions
15 dips
15 knees 2 elbows
5 kipping pullups

WOD: "Run 1.8 miles"
Time 17:50

Photoshoot:
back extensions
vertical jump
pullups
tire flips

Danny's Assortment of Fun

Warmup:
Run 3 laps
3x15 pushups
3x15 L-sits

WOD: "3 laps of 5 1 minute exercises"
1 lap = wall ball (4kg), box jumps (24"), back extensions, burpees, sprinting

Last lap scores:
30 wall ball
20 box jumps
20 back extensions
15 burpees
4.5 lengths sprinting

Crossfit Total

Warmup:
Stretches
10 air squats
Hang from pullup bar

WOD: "Crossfit Total"
Max on 3 lifts and total weight for score. Benchmark is 1,000#.

Previous PR's:
Shoulder press 137#
Back squat 305#
Deadlift #313#
Total 755#

SP 135#/140#/155# missed/150#*
BS 295#/305#/315#*
DL 315#/325#/340#/345#*

Total 810#

This is a 55# increase from my previous crossfit total (8/1/08). I felt like I could do more on deadlift, but I guess I'll save it for next time.

Sandbag Obstacle Course

Warmup:
3x15 situps
3x15 L-sits
3x15 squats

WOD: "Sandbag Obstacle Course"
1 lap consists of 2 legs - 1st leg w/ 50lb bag takes you over 3 boxes, under 8 large hurdles insterspersed with going over 8 small hurdles, proceeds to 4 box jumps of varying heights, drop bag, flip large tire, drag weighted sled to starting line. 2nd leg is same process with 75# bag, flip tire, and sprint to the finish line.

Had to complete 3 laps with 1 minute rest between each lap. The slowest lap is your score.

3:15 minutes - slowest lap

Lots of Squats...#2

Warmup:
2x15 knees to elbows
2x15 dips
2x15 jumping pullups
3x15 situps

WOD: "Lots of Squats"
3x3 overhead squats - 65#/89#/99#
3x3 front squats - 135#/145#/155#
3x3 back squats - 225#/235#/245#